Adzuki Beans Health Benefits, Nutrition, and More

Adzuki Beans Health Benefits
Adzuki Beans Health Benefits, Nutrition, and More

Adzuki beans are vividly coloured, flavorful, and healthful legumes. They are flexible ingredients that may be utilised in a variety of cuisines, both sweet and savoury. These beans are available in a variety of colours, including brown, purple, black, red, green, and white, as well as creative colour combinations.

Adzuki beans’ vibrantly coloured coatings are high in antioxidants. They also have anti-inflammatory and antibacterial effects. Furthermore, they have a high nutrient profile and are proven to help with common lifestyle disorders such as diabetes, heart disease, and obesity.

East Asians consume Vigna angularis, sometimes known as adzuki bean, as part of their traditional diet. Because of its high nutritious content, adzuki beans are regarded as “the crimson pearl in grain.” In Japan, it is the second most popular legume.

Table of Contents

What exactly are Adzuki Beans?

Adzuki bean is sometimes referred to as red moong bean, red beans, and adzuki bean. Because they are members of the same genus, red moong beans and adzuki beans are closely related (Vigna).

Despite the fact that each species is distinct, the red bean is another name for the adzuki bean. These beans are modest in size and have a nutty, slightly sweeter flavour.

Beans that are similar to Adzuki Beans

Kidney beans are larger and have a distinct kidney shape. Furthermore, they contain more carbohydrate, protein, and fibre than adzuki beans. They also keep their shape and flavour after cooking.

Adzuki beans are related to white cowpeas, brown cowpeas, pinto beans, moong beans, black turtle beans, cannellini beans, and red beans. White cowpeas, on the other hand, have the highest protein level of all.

Adzuki Beans’ Nutritional Value

Protein, fibre, iron, and B vitamins abound in azuki beans. They also have polyphenols, anthocyanins, tannins, flavonoids, and saponins. These elements contribute to their high antioxidant capacity.[1]

Nutritive value

Adzuki beans have the following nutritional value per 100g:

  • 329 Kcal of energy
  • Protein – 20 g Carbohydrates – 63 g
  • 0.5 g total fat
  • 13 g dietary fibre

Minerals and vitamins

Adzuki beans also have a good amount of:

  • Iron: 27% of the daily value
  • B6 (Vitamin B6): 20%
  • Potassium: 35% of the daily value
  • Magnesium: 31% of the daily value
  • Calcium: 6% of the daily value

Nutritional Information

Carbohydrates that are complex

Adzuki beans might help you keep a healthy weight. This is due to the fact that they contain complex carbohydrates. They do not break down quickly in the body, unlike simple sugars. They include fibre, which keeps you fuller for longer and lessens your need to eat frequently.

Plant Protein of Superior Quality

Vegans and vegetarians sometimes struggle to achieve their daily protein requirements. When it comes to increasing protein consumption, pulses and legumes are a lifesaver. They offer enough levels of high-quality protein and can assist you in achieving your daily protein requirements.

Foods Low in Fat

You can eat them without worrying about gaining weight because they are low in fat. They also have good fats and can help to lower the risk of several heart ailments.

Glycemic Index Low

They have a very low glycemic index because they contain a reasonable amount of fibre. It makes them an ideal low glycemic index food for diabetics.

Excessive Iron

These beans may help to lower the risk of anaemia. This is because they have significant iron content. So, mix your bean curry with vitamin-C-rich foods to improve iron absorption.

Antioxidants

Polyphenols, flavonoids, and tocopherols are all found in adzuki beans. Antioxidant properties are provided by these compounds. Furthermore, they aid in the reduction of free radical damage, the improvement of skin health, the prevention of inflammation, and the elimination of toxins from the body.

Adzuki Bean Health Benefits

Improves diabetics’ blood sugar control

High blood sugar levels can lead to a variety of issues, including stroke, heart failure, inflammation, and brain damage. Diabetic patients should therefore monitor their blood glucose levels on a frequent basis.

A low glycemic index diet, which contains foods with a GI of less than or equal to 55, can help diabetics control their blood glucose levels.

Adzuki beans have a glycemic index of 26, making them a low GI meal and an important part of a low GI diet. Furthermore, because they are high in fibre, they do not degrade quickly. As a result, they prevent blood sugar rises after meals.

According to one study, consuming adzuki beans may help improve blood glucose levels in diabetics while also enabling them to increase their protein intake.

Enhances Digestion

Adzuki beans contain a lot of soluble fibre and carbohydrates. Antioxidants found in beans can help to lower gut inflammation and improve digestion. The fibre travels through the digestive tract and modulates peristaltic action.

Fibre feeds healthy gut flora and enhances gut health. It also allows for optimal nutritional absorption from diet.

Lowers blood pressure

Uncontrolled blood pressure can result in severe results such as a stroke. It can be caused by clogged arteries, chronic renal disease, or heart failure. Anthocyanin, a polyphenolic component found in these beans, protects the body from free radical damage.

Furthermore, some research suggests that consuming adzuki beans may improve the body’s production of nitric oxide. Nitric oxide aids in the relaxation of the arteries in the heart. Adzuki beans may help to lower the heart’s systolic and diastolic pressures through this method.

Lowers triglyceride and cholesterol levels

According to one study, consuming cooked or germinated red moong beans may have an important role in lowering cholesterol and triglyceride levels in the body. Furthermore, these beans may prevent fat buildup in the liver and have hepatoprotective properties.

It’s because of the soluble fibres. They bind to cholesterol and transport it out of the body via excreta.

Excessive fat accumulation in the liver can cause oxidative damage to tissues due to increased free radical production. It can cause abnormal fats, inflammation, and other consequences including fibrosis.

Reduces Obesity Risk and Improves Gut Health

Eating foods high in simple carbohydrates, trans fats, and saturated fats can disrupt the small intestine’s microbial ecosystem.

Adzuki beans may lower the risk of weight gain by controlling the microflora in the gut and encouraging the growth of good bacteria.

They travel through the digestive tract unaffected by stomach enzymes because they include starch and soluble fibre. Furthermore, they serve as food for the beneficial bacteria in the gut.

The fibre in these beans keeps you fuller for longer, reducing the temptation to gorge on bad snacks. Furthermore, a study reveals consuming adzuki beans may help to prevent obesity and lipid metabolism issues.

Kidney Disease Prevention

Chronic kidney disease (CKD) can lead to additional health problems such as high blood pressure, cardiovascular disease, and fluid retention. According to one study, the proanthocyanidins and fibres found in adzuki bean seed coats may help with interstitial fibrosis in kidney injury. To reduce the salt and potassium levels of the beans, soak them before eating.

Support During Pregnancy And Lactation

Folic acid is a critical component for a baby’s appropriate growth and development. Folic acid shortage during pregnancy can result in a variety of congenital abnormalities, including spina bifida.

Adzuki beans are high in folic acid, which may help prevent neural tube abnormalities caused by folic acid deficiency in pregnant women.

Furthermore, because of their high iron and calcium content, these beans are good for increasing milk production. They also aid in the regulation of hormonal activity in pregnant women and young moms.

Antimicrobial Activity

Polyphenolic compounds in adzuki beans give them their colour. These polyphenols are antibacterial in nature. Furthermore, some studies suggest that these polyphenols may impede microbe growth and invasion by causing cell membrane damage and modifying their DNA synthesis processes.

According to research, the polyphenols found in various coloured adzuki beans may suppress the growth of eight different bacteria, including E.coli and salmonella.

Antioxidant Properties

Adzuki beans are well-known for their antioxidant capabilities due to high levels of polyphenols, flavonoids, and saponins. These components help to minimise oxidative stress by neutralising free radicals produced by the body.

Because of the presence of these chemicals, adzuki beans have anti-inflammatory, anticancer, and antioxidant properties. They also aid in the prevention of cell damage.

Anticancer Properties

According to studies, adzuki beans strongly suppress the growth of cancer cells in the digestive tract, reproductive system, and bones.

Skin And Hair Advantages

Saponins, which have foaming effects, are found in azuki beans. Tocopherols and good fats found in them can aid in the synthesis of collagen. Furthermore, it promotes tissue recovery and keeps your skin looking fresh. According to research, they may also help prevent atopic dermatitis.

Lysine, a formative amino acid, is found in azuki beans. They also include important amino acids and carotenoids, which are beneficial to hair growth. The adzuki bean paste calms the hair roots, restores damaged scalp, dry and brittle hair, and may provide itching relief.

For Bowel Issues

Because these beans are high in soluble fibre, they can help with digestive disorders including diarrhoea. Furthermore, eating them after heating them for at least 30 minutes can make them easier to digest.

Uses for Adzuki Beans

Include Them in Your Desserts

Red bean paste can be used to make sticky rice cakes, sweet buns, and ice cream. You can make them with cooked adzuki beans that have been crushed into a paste with sugar.

Season Your Vegetable Curries

The beans are a versatile component that may be used in a variety of vegan and vegetarian dishes. For a sweet and spicy supper, sauté adzuki beans with garlic, coconut milk, and other curry spices.

Adds a touch of sweetness to savoury soups

These beans are especially tasty in soups and stews. In soups, they pair well with root vegetables and other lentils. They also lend a touch of sweetness to them.

Tea with Flavors

Adzuki beans can be used to make tea by roasting them first and then boiling them in water. Enjoy more flavour and sweetness by adding fruit peels, honey, or sugar.

Include Them in Salads

Adzuki beans can be used in a variety of salads, from beans to typical green salads. To make a light lunch or supper, toss cooked and cooled adzuki beans with vegetables and a zesty salad dressing. You can also sprout them in the same manner as regular mung bean sprouts.

Substitute Other Beans

Kidney beans, pinto beans, moong beans, black turtle beans, and cannellini beans can all be substituted with adzuki beans. All of these beans can be used interchangeably in a variety of cuisines. It’s because they share the same structure, texture, and nutty flavour. These beans, on the other hand, have a slight sweetness to them.

Because of their larger size, kidney beans require longer time to soak and cook than adzuki beans.

Adzuki Bean Recipes that are High in Nutrients

Brownie with Adzuki Beans

4 servings

Time to cook: 45 minutes

Ingredients

  • 300 grammes cooked adzuki beans
  • 1/2 cup cocoa powder
  • 1/2 cup agave syrup
  • 1/4 cup coconut oil
  • 1/4 teaspoon salt
  • 3 teaspoons vanilla extract
  • 2 eggs
  • 1/2 teaspoon baking soda

Method

  • Preheat the oven to 350°F.
  • Except for the eggs, combine all of the ingredients in a mixing bowl. After the mixture has softened, add the eggs and combine again.
  • Line a baking sheet with parchment paper and coat it with coconut oil.
  • Bake for 30 minutes after adding the mixture to the pan.
  • After the brownie has cooled, slice it.

Red Bean Paste (Traditional)

4 servings

1 hour of cooking time

Ingredients

100g Adzuki Beans
1 cup sugar 4 cups water
Season with salt to taste

Method

  • Soak the beans in water overnight.
  • The adzuki beans should be rinsed and drained. Place them in a pot with 4 cups of water.
  • Allow the beans to simmer.
  • Cook for 40 minutes, or until the beans are tender.
  • Mix in the sugar and salt. Continue to whisk while adding the sugar and salt. When a thick paste begins to form, remove from the heat.
  • After the paste has cooled, transfer it to a basin.

Adzuki Beans and Their Potential Side Effects

Stomach ache and gas

Adzuki beans provide a good level of nutritional fibre. However, while it is good to the body in a variety of ways, it is critical not to overdo it. Adzuki bean consumption in large amounts can cause flatulence, diarrhoea, and stomach upset.

Fibre moves through our bodies undigested until it reaches the intestines. The fermentation of high amounts of fibre in the gut can result in excess gas, which can be uncomfortable.

Bloating

Bloating can be caused by indigestible compounds found in them, such as raffinose. These toxins can be removed from the beans by soaking them for 12 hours and boiling them. Furthermore, adzuki beans contain antinutrients, which inhibit the body’s capacity to absorb minerals from the beans.

Soaking, sprouting, and fermenting beans reduces antinutrient levels and makes them simpler to digest.

Allergy to Adzuki Beans

Adzuki bean allergies are relatively uncommon. According to one study, patients with this form of allergy can suffer severe skin sores and urticaria. They demand quick medical assistance in such circumstances.

Conclusion

Adzuki beans have been prized for their numerous health advantages since antiquity. For many years, they have been utilised in a variety of sweet and savoury cuisines.

If ingested correctly, these beans can help prevent a variety of health problems. However, they must be included within safe limits. Too much of anything is a waste of time.

Frequently Asked Questions (FAQs)

Q. Are adzuki beans similar to red beans?

A. Due to its bright red colour, azuki beans are also known as red beans. Although red adzuki beans are the most popular, white, black, grey, and speckled variants are also available.

Q. What makes adzuki beans unique?

A. The most distinctive feature of adzuki beans is that they come in a variety of colours and colour combinations. Furthermore, they are high in protein, fibre, iron, and antioxidants. As a result, they provide numerous health benefits.

Q. What is the best way to eat adzuki beans?

A. Adzuki beans are edible in the same way that normal beans are. The adzuki beans should be soaked overnight before cooking. They can also be used in soups, curries, salads, and desserts.

Q. What beans are related to adzuki beans?

A. Adzuki beans are nutritionally equivalent to black beans, kidney beans, Pinto beans, and red beans. However, no other bean has the same sweetness as adzuki beans. Furthermore, when compared to other beans, Adzuki beans require less time to cook.

Q. What is the distinction between red kidney and adzuki beans?

A. Red kidney beans are kidney-shaped, have a nutty flavour, are larger in size, and require longer to cook. Adzuki beans, on the other hand, are smaller and significantly sweeter. Furthermore, they require less time to prepare.

Q. Can adzuki beans be used in place of kidney beans?

A. Because adzuki beans and kidney beans have a similar texture, they can be used interchangeably in recipes. However, adzuki beans have a little sweeter flavour. As a result, kidney beans cannot be substituted for adzuki beans in sweets.

Q. Do adzuki beans give you gas?

A. Yes, consuming adzuki beans in big quantities might induce gas and stomach ache. It’s because they have a high fibre content. Overconsumption of fibre in your diet may result in flatulence and stomach problems.

Q. Are adzuki beans healthy for your skin?

A. Yes, they’re high in antioxidants and good fats. As a result, they can benefit skin health from the inside out. Adzuki beans exfoliate the skin softly and nourish dry, flaky skin. Adzuki beans are commonly utilised in Asian cosmetics.

A: Do adzuki beans contain a lot of iron?

A. Yes, adzuki beans are high in iron and can reduce the incidence of anaemia. Consuming (raw weight) 100g of adzuki beans can provide 27% of the RDI for iron.

Q. Do adzuki beans make you bloated?

A. Yes, adzuki beans can cause bloating when consumed in excess due to the gases created as the fibres ferment in the gut.

Q. Are adzuki beans healthy for the kidneys?

A. They do, in fact, prevent renal disease. Because of the antioxidants in adzuki beans, they are an excellent cleaner. As a result, it aids in the detoxification of our renal organs. In addition, the adzuki bean is shaped like a kidney.