Nutrition

13 Science-Backed Health Benefits of Adzuki Beans

shamim1410 October 6, 2022 0 9 min read

What are some of the major health benefits of adzuki beans? Vigna angularis is an annual vine that is widely grown across East Asia for its tiny bean. It is also known as the adzuki bean, azuki bean, aduki bean, red bean, or red mung bean. While there are also white, black, gray, and differently mottled cultivars, red-colored cultivars are the ones that are most well-known in East Asia. This article will give an overview of the health benefits of adzuki beans. Keep reading.

Nutrient-rich adzuki beans include a lot of fiber, protein, and manganese. They are related to a number of health advantages, including a reduced risk of type 2 diabetes and heart disease, better digestion, and weight loss. They can be boiled, sprouted, or turned into red bean paste.

Unlike other dry beans, adzuki beans don’t require soaking before cooking. They usually cook on the stove in less than 90 minutes, even without soaking! In fact, I like dry beans better than canned ones since they cook more rapidly.

Adzuki beans are nothing if not enjoyable to cook with. They are frequently cooked with sugar and mashed into a delicious red bean paste that is then used in Asian delicacies like mochi, soup, and shaved ice. These tiny, sweet-and-nutty-tasting beans are frequently mistaken for kidney beans. Additionally, they include nutrition.

Health benefits of adzuki beans

Here are a few health benefits of adzuki beans:

1. Control your blood sugar levels

Regular bean consumption may help to strengthen bones and lower the risk of hip fractures. Adzuki beans are your new best buddy if you’ve been attempting to control your blood sugar levels or avoid type-2 diabetes. According to studies, its fiber content enhances insulin sensitivity and reduces post-meal blood sugar rises.

The protein in adzuki beans may also inhibit the function of intestinal alpha-glucosidases, an enzyme required to break down complex carbohydrates into smaller, more readily absorbed sugars, according to multiple experiments done in test tubes and on animals. The protein may thus have a comparable impact on diabetic drugs in lowering blood sugar increases.

2. Reduce pregnancy-related complications

Because adzuki beans contain antinutrients, some minerals could not be absorbed. Prior to consumption, there are effective strategies to lower antinutrient levels and make the beans easier to digest, including soaking, sprouting, and fermentation.

For women who are pregnant, folate is a crucial vitamin. It is thought to be essential for avoiding congenital defects. In fact, if ingested for at least a year before becoming pregnant, maintaining the recommended folate consumption has been found to reduce the likelihood of an early birth by 50% or more. Additionally, it has been discovered to lower the chance of neural tube abnormalities.

During their reproductive years, women should take 400 micrograms (mcg) of folic acid daily, according to the Centers for Disease Control and Prevention (CDC), and a cup of adzuki beans provide almost 306.25% of that need.

3. Cancer Prevention

You should consume roughly 1.5 cups of beans every week, according to experts. Adzuki beans may be more efficient than other beans at limiting the spread of cancer cells in the stomach, breast, ovaries, and bone marrow, according to a few test tube studies.

4. Adzuki beans good for diabetics

Adzuki beans, which are high in fiber and antioxidants, may help prevent the absorption of carbohydrates in your stomach, improving blood sugar levels and may be reducing your risk of type 2 diabetes.

Adzuki beans in cans should be consumed with caution since many of them include a lot of sugar and have been sweetened. 34 grams of sugar are included in a 100-gram serving of sweetened adzuki bean paste. Both sweet and savory meals can employ adzuki beans. They are a nutritious alternative to meat, much as other legumes.

5. Encourage a wholesome digestion

Beans may often be digested without any problems, however, for some people, they may disturb their digestive system. For those who deal with irritable bowel syndrome, this is especially true. Consult a specialist if you experience any digestive problems after eating adzuki beans.

Adzuki beans may be beneficial if you experience stomach issues or general issues with digestion. In particular, beans are rich in soluble fiber and resistant starch, which travel through the digestive tract and reach the colon. They provide food for your healthy gut bacteria in the colon, and when these bacteria feed on the fibers, they produce short-chain fatty acids like butyrate, which have been associated with both a healthier gut and a lower risk of colon cancer.

Additionally, research on animals indicates that beans’ strong antioxidant content may help to prevent gastrointestinal inflammation. Maintaining your consumption may maintain your digestive system in good shape.

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6. Control Anemia Symptoms

Adzuki bean soups are frequently drunk in Japan after periods to replace red blood cells. Adzuki beans are praised for their “strengthening” properties in traditional Chinese medicine.

This may be due to their high iron content; a cup contains 9.81 mg of the mineral or 57.70% of the daily required amount. They are a wise alternative for treating menstruation problems and iron-deficiency anemia because of their high iron content.

Aduki beans are valued for their “strengthening” properties and yang energy in traditional Chinese medicine. They are rich in iron and can help treat anemia due to iron deficiency.

They are a fantastic option for women’s health because of their high iron content. For instance, aduki bean soups are frequently drunk in Japan during periods to replace red blood cells.

7. Better your heart health

Beans naturally contain less methionine, an amino acid that has been associated with a longer lifetime in diets.

Regular use of adzuki beans may maintain heart health. Adzuki bean extracts have been shown to decrease blood pressure in a few test-tube and animal experiments.

Additionally, the levels of total, “bad,” and triglyceride cholesterol were decreased. Additionally, it was shown that the liver had less fat buildup. Meanwhile, research on people has revealed that regularly eating beans decreases cholesterol levels and lowers the risk of heart disease.

In one such study, women who consumed adzuki bean juice for one menstrual cycle had a reduction in blood triglycerides of 15.4–17.9%, compared to those who did not consume the juice. More research has revealed that diets high in beans also decrease blood pressure, cholesterol, and triglyceride levels, which all contribute to a lower risk of heart disease.

In addition, legumes like adzuki beans may have a heart-healthy effect because of their high fiber content, antioxidants, and other plant chemicals.

8. Good for pregnancy

Adzuki beans, which weigh 100 grams, provide you with almost one-third of the daily recommended amount of folate. Folate, a crucial vitamin during pregnancy, lower the chance of severe brain and spinal cord birth abnormalities. bone and muscle strength.

Include kidney, garbanzo, or soybeans as well as white beans, pinto beans, lentils, and black-eyed peas in your diet. Try including them in salads, pasta dishes, soups, and chili. They are rich providers of essential minerals including iron, folate, calcium, and zinc in addition to protein and fiber.

9. Adzuki beans are good for kidneys

Adzuki beans, which can also occasionally be spelt as azuki and aduki, are tiny, red beans that are native to China and are widely used in Asian cuisine. Red beans should not be mistaken for kidney beans, which are twice as big and have a kidney-like shape while also going by the name “red beans.”

As already noted, the major benefit of adzuki is its capacity to enhance kidney function thanks to its potent cleanser properties, which aid in the detoxification of our renal organs. Additionally, the azuki bean’s form is curiously similar to a kidney.

10. Support weight loss

In China, the adzuki bean was domesticated 12,000 years ago. One of the most significant pulses raised in Asia is this one. Due to its low calorie, low fat, and high protein composition, it is referred to as the “weight loss bean” there.

Adzuki beans will assist you in losing weight if you’re on a diet. There is evidence to support the idea that certain substances in adzuki beans may stimulate the expression of genes that make people feel more satisfied and less hungry. A few research done on animals has revealed that adzuki bean extracts help people lose weight.

11. Urinary care

Adzuki beans are a good source of fiber, protein, vitamins, minerals, and carbs, but they also have antinutritional elements. Antinutritional factors are compounds that, when consumed by humans or present in their drinking water, decrease the availability of one or more nutrients.

As already noted, the major benefit of adzuki is its capacity to enhance kidney function thanks to its potent cleanser properties, which aid in the detoxification of our renal organs.

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12. Antioxidant

Antioxidants, which have been shown to have an anti-inflammatory and anti-diabetes impact, are also abundant in azuki beans. They are the best option for persons with diabetes or other problems controlling their blood sugar since they are also less difficult to digest than other beans and have a low glycemic index of 10.

13. Adzuki beans benefits for skin

Saponin, a naturally occurring foaming agent found in adzuki beans, aids in pore cleansing by pulling out impurities, eliminating debris and dead skin cells, and boosting circulation. Adzuki bean-based products are excellent for those with acne and blackhead issues.

They work effectively on dry and dehydrated skin types to remove flakiness from the surface without damaging the skin’s natural moisture barrier because of their gentle exfoliating properties. With ongoing usage, you may anticipate a tighter, more radiant complexion.

Final thoughts

Both fresh and cooked, adzuki bean sprouts taste great in salads, wraps, dips, and spreads. Additionally, you may use them as a topping for casseroles or soups. I advise adding the sprouts soon before you begin to consume hot foods like soups, woks, or stews if you decide to use the adzuki sprouts mixed in.

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