Health benefits and usage of Lima beans

Health benefits of Lima beans
Sometimes called "butter beans" because of their starchy yet buttery texture, lima beans have a delicate flavor that complements a wide variety of dishes. Although fresh lima beans are often difficult to find, they are worth looking for in the summer and fall when they are in season. Dried and canned lima beans are available throughout the year.



The pod of the lima bean is flat, oblong and slightly curved, averaging about three inches in length. Within the pod are the two to four flat kidney-shaped seeds that we call lima beans. The seeds are generally cream or green in color, although certain varieties feature colors such as white, red, purple, brown or black. They are grown from a  glabrous herb that grows throughout the year. They are usually grown as annual crops. Binomially, lima pods belong to the Fabaceae family, in the genus: Phaseolus.

Benefits:

• Lima beans are important sources of plant proteins. 100 g beans carry 338 calories and provide 21.46 g or 38% of daily recommended intake of protein. In addition, lima are rich source of antioxidants, vitamins, minerals, and plant sterols.

• They, fresh or dried, contain substantial amounts of dietary fiber (50% per100g RDA). Dietary fiber functions as bulk laxative that helps to protect the colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

• Unlike soybeans, lima contain very small amounts of isoflavones. Isoflavones such as genistein and daidzein have been found to protect breast cancer in laboratory animals. However, they possess plant sterols (phytosterols) especially ß-sitosterol that help lower cholesterol levels in the body.

• Fresh as well as dry lima are an excellent source of folates. 100 g dry mature beans provide 395 µg or 99% of folates. Folate, along with vitamin B-12, is one of the essential co-factor for DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy may help prevent neural-tube defects in the newborn baby.

• Lima as well as thin butter beans are very rich sources of many B-complex vitamins, especially vitamin-B6 (pyridoxine), thiamin (vitamin B-1), pantothenic acid, riboflavin, and niacin. Most of these vitamins functions as co-enzymes in carbohydrate, protein, and fat metabolism.

• Furthermore, lima and butter beans are one of the excellent sources of minerals like molybdenum, iron, copper, manganese, calcium, magnesium. They hold (1724 mg) more potassium than red kidney beans (1359 mg), broad beans (1062 mg), black beans (1483 mg). Potassium is important electrolyte of cell and body fluids. It helps counter pressing effects of sodium on heart and blood pressure. Manganese is used by the body as a co-factor for the powerful anti-oxidant enzyme, superoxide dismutase.

• The high fiber content in lima beans prevents blood sugar levels from rising too rapidly after eating them due to the presence of large amounts of absorption-slowing compounds in the beans, and their high soluble fiber content. Soluble fiber absorbs water in the stomach, forming a gel that slows down the absorption of the bean's carbohydrates. They can therefore help balance blood sugar levels while providing steady, slow-burning energy, which makes them a good choice for people with diabetes suffering with insulin resistance.

History

Although lima beans have been cultivated in Peru for more than 7,000 years, historians are unsure whether they originated there or in Guatemala. Soon after Columbus' discovery of America, Spanish explorers noticed different varieties of lima beans growing throughout the South America, Central America and the Caribbean. They introduced them to Europe and Asia, while the Portuguese explorers introduced lima beans into Africa. Since lima beans can withstand humid tropical weather better than most beans, they have become an important crop in areas of Africa and Asia. Lima beans were introduced into the United States in the 19th century with the majority of domestic commercial production centered in California.

Preparation and serving methods

Fresh lima beans are richly flavorful once cooked. As in other beans like edamame, broad (fava) etc, they too have wonderful “beany” flavor that melts like cream inside the mouth.

Dry lima beans generally soaked in water for at least 5 hours to make them tender. Soaking also help remove any anti-nutritional compounds.

To prepare, wash fresh green lima pods in cold running water. Refrigerated beans need to be dipped briefly in room temperature water to help them regain original flavor. To shell, snap the stem end towards string side and pull all along the length of the pod to detach the string. Split open and remove beans. Drop them into boiling salted water for 1 minute. Drain the water and plunge them in ice water. Generally, beans along with the husk used in cooking. You may also wish to detach its husk (thin cover around the bean), to pop out underlying bright green cotyledons, which are then used in cooking.

Selection and storage

Lima beans come in several forms; fresh, dried, small (baby beans), large, and in variety of distinctive color patterns. In the US markets, fresh green lima hit the market by July. Fresh-frozen, dried, canned, or roasted beans can also be readily available in the store across the US.

While buying fresh lima pods from the local vegetable markets, look for green, just mature, plump, and firm pods. You may also purchase fresh or frozen beans from the grocery. Avoid sunken, shriveled pods as the beans convert their sugars into starch. Similarly, dried or canned beans lack sweet flavor as they show deficiancy in vitamin-C and simple sugars. While fresh tender lima beans feature smooth, pale green color, their color changes to white or cream yellow once they dry.

Once at home, store unshelled beans in a perforated plastic bag and place inside the refrigerator set at high relative humidity. They stay well for up to a week or so. To enjoy, however, use them soon after the harvest.

Store dry beans in a cool, dry place placed in containers away from high temperatures and high humidity.

Safety profile

Eating raw or sprouted lima beans may cause stomach cramping, diarrhea and vomiting. Additionally, eating large quantities of undercooked beans release of cyanide (from cyanogenic glucosides), which can impair tissue oxygenation and cause severe illness.

Like in other class of beans and some brassica group vegetables, lima beans too contain oxalic acid, a naturally occurring substance found in some vegetables, which, may crystallize as oxalate stones in the urinary tract in some people. Therefore, people with known oxalate urinary tract stones are advised against eating vegetables belong to brassica and fabaceae family. Adequate intake of water is advised to maintain normal urine output to minimize stone formation risk.