Adzuki Beans: 5 Health Benefits

Adzuki beans are used to make red bean paste, a condiment you may have tried in the past while enjoying Asian cuisine. Thanks to the essential nutrients, vitamins and minerals they contain, adzuki beans have been linked to slower aging, lower cholesterol levels, increased energy and even cancer prevention. For many vegans and vegetarians, dried beans are a diet staple. Studies have shown that the many health benefits of the adzuki beans may play a role in the benefits associated with vegan and vegetarian lifestyles. (1) Adzuki beans health benefits include increased muscle mass, improved heart health and more.

Adzuki Beans Health Benefits

1. Help Manage Diabetes

Adzuki beans health benefits include managing diabetes naturally. The beans contain both protein and fiber, which help to normalize blood sugar levels. Research has shown that adzuki beans have the ability to inhibit intestinal a-glucosidases, which are enzymes that play a role in breaking down complex carbohydrates such as starch and glycogen. The beans work as inhibitors to help control diabetes and prevent spikes in blood sugar. (2)

2. Increase Antioxidant Intake

The powerful disease-fighting antioxidants in adzuki beans promote a healthy immune system. Adzuki beans health benefits include increasing the body's antioxidant intake. Studies have identified at least 29 different healthy compounds in the adzuki bean. They are at the top of the list of high-antioxidant foods. Adzuki beans health benefits also include anti-inflammatory properties, thanks to the bioflavonoids they contain that are known to help reduce inflammation. (3)

3. Increase Muscle Mass

Adzuki beans health benefits include the ability to increase muscle mass in the body. Just one cup of adzuki beans contains 17.3 grams of protein, which can help build and maintain muscle. When the body doesn't get enough protein, muscle loss occurs. If you lift weights on a regular basis, your body may need even more protein to stay leaner and stronger.

4. Improve Heart Health

Adzuki beans contain dietary fiber, folate, potassium, magnesium and B vitamins, making them a heart-healthy food. Adzuki beans health benefits include boosting your overall heart health by reducing the changes of developing coronary heart disease. The dietary fiber that the beans contain help regulate cholesterol levels, relax the blood vessels and increase blood flow to help reduce the strain on the heart. Thanks to the nutrients they contain, adzuki beans health benefits include a happy and healthy heart. (4)

5. Help Manage a Healthy Weight

Aduzki beans health benefits also include healthy weight management. The protein and fiber that the beans contain can help you feel full longer to reduce snacking and overeating. High-fiber foods also take longer to eat and are less energy dense, meaning they have fewer calories for the same volume of food as other higher calorie dishes. Adzuki beans health benefits include aiding in a healthy weight loss program, or helping you maintain a healthy weight.