Calories in Adzuki beans

Calories in Adzuki beans, also known as azuki or aduki beans, are small legumes native to East Asia and the Himalayas. Renowned for their nutritional value, these beans offer numerous health benefits, including weight loss, improved digestion, and a reduced risk of diabetes. This article delves into the caloric content of adzuki beans and their overall nutritional profile, illustrating why they are a valuable addition to a balanced diet.

Nutritional Breakdown of Adzuki Beans

Adzuki beans are packed with essential nutrients, making them a nutrient-dense food. Here is the nutritional content of a 3.5-ounce (100-gram) serving of boiled adzuki beans:

• Calories: 128
• Protein: 7.5 grams
• Fat: Less than 1 gram
• Carbohydrates: 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 (Vitamin B1): 8% of the DV
• Vitamin B6: 5% of the DV
• Riboflavin (Vitamin B2): 4% of the DV
• Niacin (Vitamin B3): 4% of the DV
• Pantothenic Acid (Vitamin B5): 4% of the DV
• Selenium: 2% of the DV

Health Benefits of Adzuki Beans

1. Weight Loss

Adzuki beans are an excellent food choice for weight management. Their high fiber content (7.3 grams per 100 grams) promotes feelings of fullness, reducing overall calorie intake. Studies have shown that diets high in fiber, such as those that include adzuki beans, are associated with greater weight loss and better weight maintenance.

2. Improved Digestion

The high fiber content in adzuki beans also aids in digestion. Soluble fiber and resistant starch in these beans pass through the digestive tract undigested until they reach the colon, where they act as food for beneficial gut bacteria. This process produces short-chain fatty acids like butyrate, which supports gut health and reduces the risk of colon cancer.

3. Blood Sugar Control

Adzuki beans may help lower the risk of type 2 diabetes. Their high fiber content helps improve insulin sensitivity and reduces blood sugar spikes after meals. Additionally, certain proteins in adzuki beans can inhibit enzymes involved in carbohydrate digestion, further stabilizing blood sugar levels.

4. Heart Health

Regular consumption of adzuki beans may improve heart health by lowering blood pressure, triglycerides, and LDL cholesterol levels. These effects are largely attributed to the beans’ high fiber, antioxidant, and nutrient content. Diets rich in legumes, including adzuki beans, are consistently linked to a reduced risk of heart disease.

How to Incorporate Adzuki Beans into Your Diet

Adzuki beans are versatile and can be used in both savory and sweet dishes. Here are some ways to incorporate them into your meals:

• Soups and Stews: Add cooked adzuki beans to soups, stews, and chilis for a protein and fiber boost.
• Salads: Toss cooked adzuki beans into salads for added texture and nutrition.
• Rice Dishes: Mix adzuki beans with rice or other grains for a hearty side dish.
• Desserts: Use adzuki beans to make traditional East Asian desserts like red bean paste, which is used in mochi, anpan, and other sweets.
• Sprouted Beans: Sprout adzuki beans and add them to salads or sandwiches for extra crunch and nutrients.

Cooking Tips

Adzuki beans are easy to prepare. Follow these steps to cook them from scratch:

1. Rinse: Rinse the beans under cold water.
2. Soak: Soak the beans in water for at least eight hours to reduce cooking time and improve digestibility.
3. Boil: Drain the soaked beans and place them in a large pot. Cover with fresh water, bring to a boil, then simmer for 45–60 minutes until tender.
4. Store: Use the cooked beans immediately, or refrigerate them for up to five days. They can also be frozen for up to eight months.

Foods with Calorie Content Equivalent to Adzuki Beans

Adzuki beans are known for their balanced nutritional profile, offering a good amount of protein, fiber, and essential nutrients at just 128 calories per 100 grams. If you’re looking to compare or substitute adzuki beans with other foods that have a similar caloric content, here are some options:

1. Black Beans

Black beans are another type of legume that provides a comparable calorie count and nutrient profile. A 100-gram serving of boiled black beans contains approximately:

• Calories: 132
• Protein: 8.9 grams
• Carbohydrates: 23.7 grams
• Fiber: 8.7 grams
• Fat: 0.5 grams

2. Chickpeas (Garbanzo Beans)

Chickpeas are versatile and nutritious, often used in salads, soups, and as a base for hummus. A 100-gram serving of boiled chickpeas contains:

• Calories: 164
• Protein: 8.9 grams
• Carbohydrates: 27.4 grams
• Fiber: 7.6 grams
• Fat: 2.6 grams

3. Lentils

Lentils are a staple in many vegetarian and vegan diets, offering high protein and fiber with a low-calorie count. A 100-gram serving of boiled lentils contains:

• Calories: 116
• Protein: 9.0 grams
• Carbohydrates: 20.1 grams
• Fiber: 7.9 grams
• Fat: 0.4 grams

4. Quinoa

Quinoa is a complete protein, containing all nine essential amino acids. It’s also gluten-free and easy to incorporate into various dishes. A 100-gram serving of cooked quinoa contains:

• Calories: 120
• Protein: 4.1 grams
• Carbohydrates: 21.3 grams
• Fiber: 2.8 grams
• Fat: 1.9 grams

5. Brown Rice

Brown rice is a whole grain that retains the bran and germ, providing more nutrients than white rice. A 100-gram serving of cooked brown rice contains:

• Calories: 123
• Protein: 2.7 grams
• Carbohydrates: 25.6 grams
• Fiber: 1.8 grams
• Fat: 0.9 grams

6. Sweet Potatoes

Sweet potatoes are a nutritious root vegetable high in vitamins and minerals. A 100-gram serving of baked sweet potato contains:

• Calories: 86
• Protein: 1.6 grams
• Carbohydrates: 20.1 grams
• Fiber: 3.0 grams
• Fat: 0.1 grams

7. Green Peas

Green peas are a good source of protein and fiber, often used in various dishes for added texture and nutrition. A 100-gram serving of boiled green peas contains:

• Calories: 84
• Protein: 5.4 grams
• Carbohydrates: 14.5 grams
• Fiber: 5.1 grams
• Fat: 0.4 grams

8. Butternut Squash

Butternut squash is a nutrient-dense vegetable that can be used in soups, stews, and roasted dishes. A 100-gram serving of baked butternut squash contains:

• Calories: 45
• Protein: 1.0 gram
• Carbohydrates: 11.7 grams
• Fiber: 2.0 grams
• Fat: 0.1 grams

Conclusion

While adzuki beans offer a unique combination of nutrients and health benefits, there are several other foods with similar caloric content that can be incorporated into a balanced diet. Whether you’re looking for legumes, grains, or vegetables, these options provide diverse nutritional profiles that can support various dietary needs and preferences. Incorporating a variety of these foods can ensure a well-rounded and nutrient-dense diet.