Lima Beans – Health Benefits, Uses and Important Facts

Lima beans are not only good for you, but they are also filling and have a wide range of flavours. They have a buttery, smooth flavour, a creamy texture, and a mild taste. In America, people often call them "butter beans" because of this. They can add texture and taste to any dish to make it better. There are three kinds of lima beans: big, small, and dwarf. Each variety has a slightly different taste, so it is better for different recipes.

Legumes, of which limas are a kind, include such diverse foods as beans,  lentils, peas, chickpeas, and peanuts. While fresh lima beans are collected each fall, they are most commonly consumed in their dried, frozen, or canned forms. 

What are lima beans?

Lima beans, which come from the Phaseolus lunatus plant, are also called butter beans or sieva beans. They are a type of plant that grows seeds or beans that can be eaten. They're round and either white or green. They taste like butter and are one of the most popular beans eaten all over the world.

Can lima beans be eaten raw?

Lima beans are only eaten after they have been cooked. They are never eaten raw. Linamarin is a chemical found in raw lima beans that, when eaten, turns into cyanide. Cutting and boiling food lowers the amount of cyanide in it by more than 90%. This is because heat kills the enzymes that make cyanide. So, they must be cooked all the way through before being eaten.

Types of lima beans: 

Different types of lima beans are available. Popular types typically have a light green or creamy colour. The smaller beans are frequently referred to as baby limas, while the larger ones are also known as butter beans.

Health benefits of lima beans:

Manage Diabetes

Lima beans and other legumes have a low sugar index, which makes them a great choice for diabetics. Beans also have a lot of soluble fibre, which makes it take longer for your body to absorb carbs and keeps  blood sugar levels stable. High-fiber foods can also help you lose weight by helping you feel full longer.

Health of the Gut 

Beans have both soluble fibre that body can process and insoluble fibre, which is sometimes called "roughage." Even though your body can't break down this kind of fibre, it helps digestion by making stools move through your gut faster. If you eat a lot of fibre, you can avoid constipation that can lead to haemorrhoids.  

A Healthy Heart

Lima beans are creamy, but they don't have much fat. They don't have cholesterol because they are made from plants. They are also not prepared, so they don't have trans fats. Most of the fat in lima beans is polyunsaturated fat, which is good for you. If you choose polyunsaturated fats over saturated fats most of the time, you can cut your risk of heart disease.

Prevent Anaemia

Anaemia is a disease of the blood that can happen if you don't get enough iron in your food. People with anaemia don't have enough healthy red blood cells to carry oxygen all over their bodies. This can make them tired, short of breath, and even hurt their organs. Women who are having their periods are more likely to get anaemia. The iron in lima beans can help avoid anaemia caused by not getting enough iron.

How to use lima beans?

Lima beans can be used in a variety of foods. Here are some ideas for how to cook lima beans:

Use gammon or bacon to make southern-style butter beans.

Boil lima beans until they are soft, then sauté them briefly with garlic and olive oil in a pan.

Succotash is a dish made from lima beans, bell peppers, corn, and other veggies.

Lima beans are a source of protein that can be added to salads or pasta recipes.

Make hummus from lima beans with a food processor.

Easy ways to incorporate lima beans into diet: 

Lima beans have a sweet, creamy texture, but the different kinds taste different. The earthy taste of small lima beans is milder and less starchy than that of large lima beans. Dwarf limas have a milder taste than regular limas, which makes them great for curries and stews.

1. You can make a meal that gives you more energy by adding lima beans to it.
2. If you want to make hummus with plants, you can also use lima beans instead of chickpeas.
3. If you put lima beans in your soup, their rich taste will make your soup taste even better.
4. For a healthy lunch, you can roast them with sesame oil and ground pumpkin seeds.
5. Add lima beans to your stew to make it feel rich.

How to prepare lima beans?

Before you cook lima beans, you have to open each pod and take out the beans. Use a bowl to wash the beans before you cook them. To cook raw lima beans, put them in salted water that is boiling. Cook until soft, which could take up to an hour.

This bean is easy to make as a side dish because it tastes buttery and mild. It goes well with meat, fish, chicken, or grains. Lima beans can be used in soups, pastas, casseroles, bean mash, and dips. In most recipes, you can also use lima beans instead of other beans, like white beans.

Storage and food safety:

Whether you buy your beans shelled or unshelled affects how you store them. Both of these things should be kept in the fridge. Lima beans that haven't been shelled stay fresh for roughly seven days.

If you buy dried beans, you can boil them and then put them in the freezer for up to three months. Shelled dried lima beans can be kept in a dry, cool location for 10 to 12 months.