A typical serving of 1 oz Adzuki Beans (Mature Seeds, Sweetened, Canned) contains 67 calories.
Adzuki beans are a type of legume that is commonly used in Asian cuisine. While they are often sweetened and made into desserts, adzuki beans have a number of health benefits due to their high nutritional value.
In this article, we'll explore the many health benefits of adzuki beans and provide tips for cooking with them.
Calories in Adzuki Beans
A 1 oz serving of adzuki beans contains approximately 67 calories, making it a relatively low-calorie food option. If you're looking to manage your calorie intake, adzuki beans can be a great addition to your diet as they are nutrient-dense and filling.
Nutritional Value of Adzuki Beans
Adzuki beans are packed with nutrients, including protein, fiber, and a range of vitamins and minerals. For example, a 1 oz serving of adzuki beans contains approximately 3 grams of protein, 2 grams of fiber, and 10% of your daily value for iron. Additionally, adzuki beans are a good source of folate, magnesium, potassium, and zinc.
Health Benefits of Adzuki Beans
Adzuki beans offer a number of health benefits, including: - Improved digestive health due to their high fiber content.
- Lowered risk of heart disease due to their ability to lower cholesterol levels.
- Better blood sugar control as they have a low glycemic index.
- Reduced risk of certain types of cancer due to their antioxidant content. - Increased satiety and improved weight management due to their protein and fiber content.
Cooking with Adzuki Beans
Adzuki beans can be used in a variety of dishes, including soups, stews, and desserts. If you're looking for a savory option, try adding adzuki beans to a vegetable or grain salad. They can also be mashed and seasoned to make a tasty veggie burger or spread. For a sweet treat, try making red bean paste, a popular ingredient in Asian desserts, or add adzuki beans to baked goods like brownies and muffins.
Adzuki Beans as a Protein Source
Adzuki beans are a great source of plant-based protein, containing approximately 3 grams per 1 oz serving. If you're following a vegetarian or vegan diet, adzuki beans can be a nutritious and tasty way to meet your protein needs. Additionally, adzuki beans are a good source of iron, a mineral that is important for vegetarians and vegans to monitor as it can be more difficult to obtain from plant-based sources.
Adzuki Beans for Digestive Health
Adzuki beans are high in fiber, with approximately 2 grams per serving. Fiber is important for maintaining digestive health and can help regulate bowel movements and prevent constipation. Additionally, adzuki beans contain resistant starch, a type of fiber that is not broken down by the body and can promote the growth of healthy gut bacteria.
Adzuki Beans for Heart Health
Adzuki beans have been shown to help lower cholesterol levels, which can improve heart health and reduce the risk of heart disease. This is likely due to their high fiber content as well as their antioxidant and anti-inflammatory properties.
Adzuki Beans and Blood Sugar Control
Adzuki beans have a low glycemic index, which means they are digested slowly and do not cause a rapid spike in blood sugar levels. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Adzuki Beans for Weight Management
Adzuki beans are a nutrient-dense and filling food that can aid in weight management. Their high protein and fiber content can help reduce hunger and increase satiety, making it easier to stick to a healthy diet.
Adzuki Beans for Vegan and Vegetarian Diets
Adzuki beans are a great option for individuals following a vegetarian or vegan diet. They are a good source of protein and iron, two nutrients that can be more difficult to obtain from plant-based sources. Additionally, they can be used in a variety of dishes to add flavor, texture, and nutrition.
"Adzuki beans are a tasty and versatile ingredient that offer a range of health benefits. From improved digestive health to better blood sugar control, incorporating adzuki beans into your diet is a great way to support overall health and wellness."
Frequently Asked Questions About Adzuki Beans
1. What are adzuki beans?
Adzuki beans are small beans that are native to East Asia. They are typically red in color and have a sweet, nutty flavor.
2. How are adzuki beans prepared?
Adzuki beans can be prepared in a variety of ways, including boiling, steaming, or baking. They are often used in sweet dishes like desserts or made into a paste for use as a filling in pastries.
3. What are the nutritional benefits of adzuki beans?
Adzuki beans are a good source of protein, fiber, iron, and magnesium. They are also low in fat and calories, making them a healthy addition to any diet.
4. Can adzuki beans be used in savory dishes?
Yes, adzuki beans can be used in savory dishes as well. They can be seasoned with salt and pepper and used in soups or stews, or added to salads for extra protein and flavor.
5. Where can I buy adzuki beans?
Adzuki beans can be found in most health food stores and some supermarkets. They are also available online through various retailers.