Adzuki Beans Benefits, Harms and Nutritional Value

Adzuki beansIs a small type of bean grown throughout East Asia and the Himalayas. Although in a range of other colors, red adzuki beans It is the most well-known variety.

Adzuki beanIt has various benefits, from heart health and weight loss to improved digestion and a lower risk of diabetes. 

What Are Adzuki Beans?

Adzuki beans (Vigna angularis) It is native to China and has been cultivated in Japan for at least 1000 years. Today there are cultivated areas in the warmer regions of Taiwan, India, New Zealand, Korea, the Philippines and China.

Adzuki beans It is rich in dietary fiber, protein, iron, calcium and folate and has strengthening qualities. Also, due to its low glycemic index adzuki beansIt is the food of choice for menstruating women, people with diabetes and obesity.

Adzuki beans It is a small, oval, bright red, dry bean. Adzuki beans it is found in darker red, maroon, black and sometimes white colors.

Nutritional Value of Adzuki Bean

As with most beans, adzuki bean It also contains fiber, protein, complex carbohydrates and beneficial plant compounds. A hundred gram serving has these nutrients: 

Calories: 128

Protein: 7.5 grams

Fat: less than 1 gram

Carbs: 25 grams

Fiber: 7.3 grams

Folate: 30% of the daily value (DV)

Manganese: 29% of the DV

Phosphorus: 17% of the DV

Potassium: 15% of the DV

Copper: 15% of the DV

Magnesium: 13% of the DV

Zinc: 12% of the DV

Iron: 11% of the DV

Thiamine: 8% of the DV

Vitamin B6: 5% of the DV

Riboflavin: 4% of the DV

Niacin: 4% of the DV

Pantothenic acid: 4% of the DV

Selenium: 2% of the DV 

This type of bean contains good amounts of beneficial plant compounds that can protect the body against aging and disease. antioxidant It provides.

Studies, adzuki beansHe states that it contains 29 different types of antioxidants and is one of the richest foods in terms of antioxidants.

Like other bean varieties, adzuki beans also reduces the body's ability to absorb minerals antinutrient accommodates. That's why it is necessary to soak before cooking. Thus, the antinutrient level is reduced.

What Are the Benefits of Adzuki Beans?

Improves digestion

These red beans improve digestion and gut health. Because beans are especially soluble fiber and resistant starch rich in terms. These fibers pass undigested until they reach the intestines, serving as food for the good gut bacteria.

When friendly bacteria feed on fiber, the intestines are healthy, the risk of colon cancer is reduced and such as butyrate. short chain fatty acids It occurs.

Also, animal studies, adzuki beansIt suggests that the high antioxidant content of sachet can reduce intestinal inflammation and relax digestion.

Reduces risk of diabetes

This type of bean lowers the risk of type 2 diabetes. It's partly rich in fiber, which helps improve insulin sensitivity and prevent blood sugar spikes after meals.

Test tube and animal studies, adzuki beansIt states that the protein in it can block the action of intestinal alpha-glucosidases.

Alpha glucosidases are an enzyme required to break complex carbohydrates into smaller, more easily absorbable sugars. Therefore, blocking their action prevents blood sugar spikes, as in some diabetics.

Helps to lose weight

Adzuki beans It is a food that can be eaten during the weight loss phase. Some evidence suggests that compounds found in this bean strain may improve the expression of genes that reduce hunger and increase feelings of fullness.

Test tube and animal studies also, adzuki bean It suggests that some compounds in its extracts may also contribute to weight loss.

In addition, it is also rich in protein and fiber, two nutrients that reduce hunger and increase satiety, potentially leading to weight loss.

Protects heart health

These beans are beneficial for heart health. Test tube and animal studies adzuki bean It attributes its extracts to lower blood pressure, as well as lower triglyceride, total and "bad" LDL cholesterol levels and less fat accumulation in the liver.

Human studies are also legume associates its consumption with lower cholesterol levels and a reduced risk of heart disease.

Also, randomized controlled studies report that those who eat beans can reduce risk factors for heart disease, including blood pressure, cholesterol, and triglycerides.

Benefits for kidney health

Adzuki beanshas a high dietary fiber content – ​​about 25g per cup (in raw beans). It also contains moderate amounts of powerful antioxidant phytochemicals such as polyphenols and proanthocyanidins.

Adzuki beansThe combined action of the fiber and antioxidants in it scavenges reactive and unwanted free radicals and prevents the infiltration of inflammation-causing macrophages (immune system cells).

the right amount eating adzuki beansIt keeps the kidneys free from inflammation, injury and complete deterioration.

Provides strong bones and increases muscle mass

With age, bones and muscles tend to lose their strength, power to repair or heal. This loss results in osteoporosis and decreased muscle mass, especially in postmenopausal women.

Baked adzuki beans or extracts contain bioactive components such as saponins and catechins. These ingredients restore the balance of bone resorption and bone formation in people with osteoporosis and protect them from inflammation and total degeneration.

One cup raw adzuki beans It contains about 39 g of protein. A low-carb high-protein diet helps build muscle mass. 

Because it takes more time and energy for the body to digest protein, adzuki beansSince it has a low glycemic index, you will feel fuller, lighter and more energetic.

Lowers cholesterol

Drinking adzuki bean soup It lowers serum triglyceride levels, prevents bad cholesterol (LDL) accumulation, and protects the liver from inflammation or damage.

Adzuki beansThe proanthocyanidins and polyphenols in it inhibit the production of pancreatic enzymes. These enzymes (especially lipases) are responsible for the absorption of lipids in the intestines.

Due to reduced absorption, blood triglyceride and cholesterol levels are lower. When there are fewer lipids and triglycerides, there is low peroxidation or toxic residues that attack the liver.

Provides liver detoxification

Adzuki beans in very high concentrations molybdenum It contains a unique mineral known as It is a trace mineral and is not found in many foods, but it plays a very important role in detoxifying the liver. half portion adzuki beans It even provides 100% of the daily recommended molybdenum intake.

Helps reduce birth defects

Adzuki beans It is rich in folate, which is an essential nutrient during pregnancy and reduces the risk of neural tube defects. 

Fights cancer cells

Test-tube studies show that this bean may be more effective than other beans at preventing the spread of cancer cells in the gut, breast, ovary, and bone marrow. 

What Are Adzuki Beans Harms?

Adzuki beans The most common side effect of eating is gas. Actually adzuki beansis one of those beans that is easier to digest.

Points to Consider When Cooking Adzuki Beans

- Adzuki beansBefore cooking it, you need to soak it for at least an hour or two. Therefore, plan your meals accordingly.

– Wet and washed adzuki beansBoil it on high heat for about 30 minutes. Pressure cooking is a quicker option for obtaining soft beans.

– You can store cooked adzuki beans in the refrigerator for long-term use.

As a result;

Adzuki beans It is a great source of essential nutrients, vitamins and minerals and is used to make red bean paste.

It's packed with protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium, and more.

It helps manage diabetes, increase antioxidant intake, increase muscle mass, improve heart health and manage weight.