Adzuki bean are very familiar in Asian cuisine! Today, let’s find out 10 wonderful benefits of adzuki beans, the most unique and important health benefits of adzuki beans may include their ability to aid in weight loss, prevent and manage diabetes, optimize digestion, contribute to growth and repair, increase energy, lower blood pressure, reduce birth defects in infants, and detoxify the body.

Adzuki Beans Nutrition in 100g

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
Thiamin: 8% of the DV
Vitamin B6: 5%
Riboflavin: 4% of the DV
Niacin: 4% of the DV
Pantothenic acid: 4% of the DV
Selenium: 2% of the DV

10 Wonderful Benefits of Adzuki Beans

1. Enhances Digestion

Adzuki beans possess a high amount of resistant starch and dietary fibers. These fibers travel to the colon while undigested and nourish the beneficial bacteria in the gut system. These bacteria feed on the fibers threads and create short-chain fatty acids like butyrate. According to research, these fatty acids contribute to a healthier gut lining, which prevents bacteria and other microbes from entering the blood.

Short-fatty acids can also fight inflammation and provide antioxidant benefits that may contribute to colon cancer prevention.

Additionally, the fibers in these beans can boost your bowel movements, enhance regularity, and prevent constipation.

2. Reduces the Risk of Diabetes

Diabetes is a global epidemic affecting about 382 million people worldwide, and the number is only increasing. It’s also a significant cause of heart attacks, stroke, kidney failure, blindness, and lower limb amputations. According to the WHO (World Health Organization), diabetes could be the 7th cause of death by 2030. 

As a prevention strategy, a healthy lifestyle, including exercise and a healthy diet, is paramount in maintaining insulin sensitization and regulating blood sugar levels. Legumes like red mung beans are one of the best foods you can eat to curb your risk or improve an existing condition.

These beans contain a high fiber content that helps regulate insulin sensitivity and prevent sudden increases in blood sugar after eating. 

What’s more? Adzuki beans contain protein that blocks the action of alpha-glucosidases in the body. The alpha-glucosidases are instrumental enzymes that aid in breaking carbs into absorbable sugars. By so doing, the beans reduce blood sugar spikes.


3. Aids in Weight Loss

Excess weight may increase your risk of high blood pressure, heart disease, stroke, type 2 diabetes, and more.

However, eating adzuki beans can help you reach your weight loss goals.

Being a host of tens of nutrients and minerals, Adzuki beans make one feel fuller for a long time hence decreasing hunger pangs. 

Additionally, the beans are low in calories and ensure that you reap the nutritional value without adding pounds. 

When combined with regular exercise and other healthy foods, the Adzuki beans may help you lose weight. However, to realize the results, you must be consistent with the intake and maintain an overall healthy lifestyle.

4. Improves Your Heart Health

Adzuki beans contain magnesium, folate, potassium, and dietary fibers, which are crucial for enhancing cardiovascular health. Evidence-based research shows that potassium is vital in relaxing blood vessels and improving blood flow. This will, in turn, reduce blood pressure and the strain on the heart. 

Conversely, folate helps break down homocysteine, an amino acid that, in excess amounts, can damage your arterial walls, thus increasing your risk of heart disease and stroke. 

In fact, a study found that folic acid supplementation can lower your homocysteine levels by up to 25 percent.

With the intake of these beans, among other foods, plus exercise, your heart will be in its best shape and protected from heart attacks and strokes.


5. May Assist In Detoxification

Adzuki beans may contain a unique mineral known as molybdenum in quite high concentrations. This is a trace mineral and may not be found in many foods, but it might play a crucial part in the detoxification of the liver. Even a half-serving of adzuki beans can provide 100% of the daily recommended intake of molybdenum.

6. May Prevent Birth Defects

The high content of B vitamins, particularly folic acid, may help prevent the development of birth defects in unborn babies. Neural tube defects are a direct result of a folate deficiency, so the high content in adzuki beans can ensure a healthy delivery.

7. Strengthens Your Bones

One of the major problems affecting bone strength is osteoporosis. While it is often associated with old age, younger people could also get it when the bones are demineralized. 

Adzuki beans contain many minerals, such as magnesium, copper, and zinc, all required for bone strength. Regular intake boosts your bone health and prevents the occurrence of osteoporosis.

8. Prevents Bladder Infections

Aduki beans have long been used in folk medicine to alleviate different conditions, including edema or water retention, urinary dysfunction, and bladder infections in both men and women.


Since Adzuki beans are a rich source of soluble fibers, they can prevent the adherence of bacteria on the bladder and urinary system in general, thus preventing the associated conditions.

The beans can also alleviate pain and discomfort hence soothing the urinary tract.

Additionally, these beans can boost the number of probiotics n the body. Probiotics can help fight inflammation and restore urogenital flora, thus preventing urinary tract infections.

9. Improves tissue Growth and Repair

Protein is crucial for the body’s growth and repair. While most people get it from animal proteins and by-products, vegetarians, vegans, or anyone looking to live healthy can benefit from Adzuki beans.

The beans have a high amount of plant protein which is broken down into amino acids in the body. Amino acids have different bodily functions, including promoting muscle tissue repair and growth, regulating blood sugar levels, and healing wounds. 

Amino acids can also boost energy, replenish cells, boost the immune system, and sustain a healthy digestive system.

10. Controls the Cholesterol Levels

The body has two types of cholesterol; good and bad. The good cholesterol is HDL (high-density lipoprotein), while the bad is LDL (low-density lipoprotein). The latter can be detrimental to your heart and general health, including increasing your risk of developing high blood pressure, stroke, heart disease, type 2 diabetes, and peripheral artery disease.

Adzuki beans contain soluble dietary fiber that can bind to cholesterol articles in the gut and eliminate them from the body. 

Fiber also promotes bile acid elimination, which facilitates the use of cholesterol to produce bile. Bile is essential for the digestion of fats as well as the elimination of certain toxins and worn-out red blood cells from the body.


How to Use Adzuki Beans

You can cook adzuki beans in various ways. When preparing them, first rinse them and then soak them in water overnight. 

Proceed to drain the beans and add them to a pot of fresh water. 

Bring the water to a boil, reduce the heat, and simmer the beans for about 3 hours or until tender.

Once the beans are cooked, they can be used in recipes as desired. 

Here are a few ways you can use the Adzuki beans.

  • Desserts: Add cooked Adzuki beans to your sugar-free sweet buns, ice cream, and rice cakes.
  • Vegetable Curries: Since the beans have some sweetness, you can use them to spice up your vegetable curries.
  • Soups: When blended with other root vegetables and legumes like lentils in soups, they add a hint of sweetness that gives your dish a unique twist.
  • Flavored Tea: You can roast the beans and boil them in water to make tea. Add a natural sweetener and your preferred fruit peels like citrus for enhanced flavor.
  • Salads: Toss the cooked beans together with other ingredients to make protein-rich and filling salads. If you’re feeling more experimental, let them sprout and enjoy them with other vegetables.

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