Did you know that butter beans were a staple of the native American diet? These little white beans are also known as lima beans, and have since spanned the centuries to become a well-known fixture of a nutritious diet. But just what makes them so good for you? Here, we’ll explore the benefits of butter beans, their nutritional value, and some delicious ways to incorporate them into your diet.
H2 Butter bean's nutrition profileButter beans contain a wealth of nutrients to keep your body in check, including but not limited to:1
- Fibre: helps you feel fuller for longer, and supports digestive health
- Protein: are butter beans a good source of protein? They sure are! Each serving of butter beans contains more than five grams of protein. Your body can use butter bean’s protein content to help support tissues
- Folate: one of the B-Vitamins that’s needed to make red and white blood cells as well as convert carbohydrates into energy2
- Iron: helps with general energy and cognitive function, as well as supporting the immune system3
- Starch: good for providing the body with quick energy
Butter bean’s calorie count is also pretty low, at around 68kcal per 100g of tinned butter beans.
Are butter beans good for you? Discover butter bean’s health benefits
Butter bean’s benefits make them a great addition to any diet/ find out what the creamy beans can do for you!
But first, what are butter beans?
Let’s get one thing straight, butter beans have nothing to do with butter (vegans take note!). They are a white-coloured pulse that develop a creamy texture when cooked.
They’re low in fat and caloriesIf you’re focusing on lessening your calorie intake, butter beans are a good choice4. Butter beans are considered a low-energy-dense-food, which means they have a low-calorie content compared to other foods of the same serving size.5 It also means that, after eating a portion of butter beans, you’ll feel fuller for longer. This helps you to limit your calorie intake and maintain a healthy weight.
They contain antioxidantsA recent study shows that butter beans contain powerful antioxidants called polyphenols. These help protect the body against harmful free radicals, which can cause cell damage.6
They’re packed full of vitamins
Aside from the nutrients listed at the top of this page, butter beans are also packed full of vitamins. One cup of butter beans contains about 10% of your daily needs for Vitamin C, which is necessary for supporting our immune system as well as many other bodily functions. They also contain vitamin A (helps maintain normal vision and skin) and a tiny dose of magnesium too.
Three ways to cook butter beans
In the slow cooker: the easiest way to cook your butter beans is in the slow cooker. Simply pour them into the pot, cover them with cold water, add a teaspoon of salt and leave to cook until tender. Cooking butter beans this way should take around five hours.7
On the hob: this method can take a while as you need to let them soak in a pan of cold water, for at least eight hours. Then, rise the soaked beans and tip them into a large, heavy pan. Add cold water to cover them and bring them almost to boil, before simmering until tender.
Roasted in the oven: preheat the oven to 230C and line a baking tray with foil. Drain a rinse the butter beans and spread on prepared tray, before sprinkling them with garlic salt. Roast in the oven for 20-25 minutes, flipping with a spatula halfway through.8
Last updated: 17 August 2020