Butter beans, also known as lima beans, are a powerhouse of nutrition that seamlessly blends health benefits with culinary versatility.
With their creamy texture and mild flavor, these legumes are more than just a tasty addition to meals—they’re packed with essential nutrients like protein, vitamins, and minerals, including iron, potassium, and zinc. Their nutrient-rich profile makes them a valuable component of a balanced diet.
What sets butter beans apart is their role in promoting overall health. Loaded with dietary fiber, they support heart health by helping to lower cholesterol levels and regulate blood sugar.
Their low glycemic index makes them an excellent choice for maintaining steady energy levels, while the presence of antioxidants helps combat free radicals, potentially reducing the risk of chronic diseases.
Whether added to soups, salads, or main dishes, butter beans offer a simple yet impactful way to boost health and well-being.
1. Keep You Feeling Full Longer
Butter beans contain both soluble and insoluble fiber, which promote a lasting feeling of satiety. Fiber adds bulk in the stomach, signaling the brain to reduce hunger.
Soluble fiber dissolves during digestion, forming a gel-like substance that slows food absorption. This delayed digestion helps extend the feeling of fullness after meals.
Most adults in the UK consume only 18g of fiber daily, despite the recommended 30g. Adding butter beans to meals can help meet this target while curbing overeating.
2. A Great Source of Vegan Protein
Butter beans offer an excellent plant-based protein option, containing all essential amino acids required for health.
One serving contributes significantly to daily protein intake, supporting muscle building and tissue repair.
For vegetarians and vegans, combining butter beans with grains ensures a complete amino acid profile. They supply a protein-rich alternative that’s lower in calories and saturated fat than meat or dairy.
Adding butter beans into meals helps meet the recommended daily protein intake of 45g for women and 55g for men, enhancing energy and nutrition.
3. Support in Reducing Anaemia Risk
Butter beans contribute significantly to reducing the risk of anemia. They are rich in folate, a vital nutrient for producing normal red blood cells and converting carbohydrates into energy.
Folate deficiency can lead to extreme fatigue and other symptoms of folate deficiency anemia.
These beans also provide a good source of iron, essential for creating hemoglobin, which transports oxygen through the body. Low iron levels may cause iron deficiency anemia, resulting in exhaustion, shortness of breath, or organ damage.
Eating butter beans offers an inexpensive way to boost iron and folate intake, supporting overall energy levels and reducing anemia risks.
4. Boost Energy Naturally
Butter beans provide a steady energy supply through their high content of starchy complex carbohydrates. These carbohydrates digest slowly, ensuring a sustained release of energy without sudden spikes or drops.
They minimize hunger between meals by keeping individuals full longer. Unlike refined carbs, which provide short-lived energy, butter beans support endurance and reduce fatigue.
Including them in meals can be especially beneficial before activity or as a midday energy boost. Their nutrient profile makes them a natural and effective option for maintaining robust energy levels daily.
5. An Excellent Choice for Weight Management
Butter beans are low in calories and fat, with only 3% of their calories coming from fat, most of which is unsaturated. Their high fiber content promotes satiety by slowing digestion and keeping individuals feeling full longer, which helps prevent overeating.
They offer a nutritious alternative to calorie-dense sides like fries or chips, making them ideal for balanced meals.
Their ability to curb hunger ensures portion control, contributing to steady weight loss or maintenance. Butter beans fit seamlessly into calorie-conscious diets while supporting overall health.
6. Rich in Antioxidants
Butter beans contain polyphenols, plant-based compounds that act as antioxidants. These antioxidants protect cells by neutralizing harmful free radicals, which can otherwise cause oxidative stress.
Oxidative stress is linked to cell damage and chronic conditions like heart disease and cancer. Consuming foods rich in antioxidants, like butter beans, supports the body’s natural defense system. Their antioxidant properties also promote healthier aging by reducing cellular damage over time.
7. Loaded with Essential Nutrients
Butter beans pack a rich combination of vitamins and minerals essential for health. They contain potassium, which supports healthy heart function and regulates blood pressure.
Magnesium in butter beans aids muscle and nerve activity while maintaining strong bones. Folate plays a vital role in red blood cell production and prevents birth defects.
Iron boosts hemoglobin levels, preventing anemia and enhancing energy. Zinc strengthens the immune system and promotes wound healing.
Calcium contributes to bone density and overall skeletal strength. Their protein content supports muscle repair and growth, making butter beans a powerhouse of nutrition.
8. Aid in Blood Sugar Regulation
Butter beans help stabilize blood sugar levels by providing slow-digesting carbohydrates. They contain complex carbs that convert to glucose gradually, supporting steady energy without sharp spikes.
High fiber content promotes healthy blood sugar by slowing digestion and moderating glucose release into the bloodstream. Protein in butter beans contributes further by enhancing satiety and reducing the likelihood of overeating.
Magnesium, essential for insulin secretion and carbohydrate metabolism, aids blood sugar control. Low magnesium intake, linked to poor glycemic regulation, can be offset by including butter beans in meals.
9. Help Lower Cholesterol Levels
Butter beans play a key role in reducing LDL cholesterol, the type linked to heart disease and stroke. Research shows that consuming 120g of beans, including butter beans, five times weekly can lower LDL levels.
They contain soluble fiber, which binds to cholesterol in the digestive system, assisting with its removal. Regular butter bean consumption supports a heart-healthy diet by improving cholesterol profiles.
Andrea Silvey is a dedicated healthcare professional committed to creating and performing programs that enhance the lives of her clients one heart at a time. With a personalized approach, Andrea focuses on holistic health and well-being, ensuring each client receives tailored care and support.
Her innovative programs address physical, emotional, and mental health, fostering a nurturing environment where clients can thrive and achieve their health goals.