Benefits of Azuki Beans for Health

Beans, along with rice, are one of the most popular foods in Brazilian dishes. However, despite there are thousands of varieties, most people always end up consuming the carioca or black. In this article, we’re going to talk about a species that, despite not being as well known, is extremely tasty and nutritious: we’re talking red beans.

These grains are very small and have a reddish color. They are widely used in oriental cuisine, especially in Japan. It is rich in several nutrients, vitamins and minerals essential for the health and proper functioning of our body. Therefore, they are an excellent option to add to the food.

Red beans are also quite versatile and can be prepared in many different ways. In addition, it has many benefits and can help prevent and treat a variety of diseases.

In this article, we will talk a little about the properties, characteristics, benefits, method of preparation, recipes and price of this species of beans. Read on and check out all the information you need to include this tasty and nutritious grain in your diet today!

Let’s start by knowing what its main properties are.


These beans are known to be very nutritious. So let’s see what its properties are:

Rich in fiber: One of the main properties of this bean is that, like other types of beans, it is rich in fiber. These fibers are responsible for improving nutrient absorption, promoting satiety and aiding digestion.

Rich in Protein: This species of beans, like most legumes, is rich in protein. They are very important for the preservation and increase of lean mass, in addition to providing more satiety and being essential in the entire structure of our body. And because of this large amount of protein, this is also a highly recommended food for people who follow a vegan diet and, therefore, do not ingest animal protein.

Source of Potassium, Zinc, Copper, Magnesium and other minerals: These minerals are extremely important for our health. They work by protecting, strengthening and improving the functioning of various organs and functions, such as heart, blood pressure, bones, vision, skin, immune system, digestive system, etc.


We have already seen the main properties of beans and now we are going to talk about the benefits that regular consumption can bring to our health.


Regulates digestive functions

Red beans are rich in dietary fiber. These fibers are responsible for helping food to pass through the digestive system more easily, making the absorption of nutrients more effective and digestion more regular, thus improving health in many respects.

Helps prevent diabetes

Another very important function of the dietary fibers present in this grain is that they help control blood sugar levels. This function is very important to prevent healthy people from developing the disease, and also to prevent levels from changing in people who have it.

Promotes heart health

There is one more benefit related to the consumption of dietary fiber: it helps control blood cholesterol levels, thus promoting heart health. Also, due to its high concentration of Potassium, these beans help control blood pressure.

helps to lose weight

For those on a slimming diet, this is an excellent food to be consumed. These beans have a level of calories considered low, containing about 150 per cup. In addition, it has a high content of fiber and proteins, which help to give more satiety, relieve hunger and improve digestion.

Helps you gain lean mass

If you are a bodybuilder and looking to increase your lean body mass levels, this bean can help you with that task. That’s because it has a high content of proteins, which are essential for building and maintaining muscles.

However, for the results to be more satisfactory, it is important to consume a portion of this food at least once a day, preferably right after training.

Helps to strengthen bones

Bone health is something very important, to which we must be aware and prevent ourselves from an early age, although problems usually only appear when we are at an older age.

The key to this prevention is to consume the right amounts of the nutrients needed to strengthen bones, and some of these are found in large amounts in red beans . Therefore, its regular consumption can be a good way to prevent diseases in the future.

Helps in pregnancy

Pregnancy is a period that requires even more care and attention to health, especially during the first three months, and red beans can be a great ally in this care. That’s because it’s rich in folic acid, which is extremely important to help your baby develop. Therefore, future moms can, and should, include this food in their diet.

It has detoxifying action

There is a mineral called molybdenum that has an extremely important function: it helps in detoxifying the liver. This mineral is present in large amounts in this type of bean, so the grain ends up having an excellent function as a detoxifier, helping to eliminate impurities from the body.


When looking for good diet foods, we often find red beans on the list. But after all, does he really lose weight?

The answer is yes! This grain has several characteristics that make it an excellent ally for people who want to lose weight. Because of this, this is a food widely used for this purpose in the East.

One of these characteristics is the fact that it is rich in fiber. This makes satiety much greater. In other words, the person ends up eating less, feeling satisfied for longer and losing weight without going hungry. In addition, fiber helps regulate bowel function, reducing the feeling of bloating. And there is another feature that makes it an ally of weight loss: its high protein content.


The way of preparing these beans is quite simple and similar to the carioca beans. The only difference is that it is essential to soak it for at least 12 hours before putting it on the fire.

Let’s see below how this bean can be used.


In addition to eating cooked beans instead of common beans, it is also possible to prepare different types of recipes with them. Some examples are:

  • Salad
  • Broth
  • Anko
  • Stirred with vegetables
  • drover
  • with pumpkin
  • bean polpettas
  • Among others

Let’s check out a delicious salad recipe below:



  • 1 cup of red beans
  • 1 cup of cherry tomatoes
  • ½ cucumber
  • 1 crushed garlic clove
  • 3 tablespoons of extra virgin olive oil
  • 1 tablespoon of balsamic vinegar
  • Parsley, salt, pepper and other spices of your choice to taste

Preparation mode

  • The night before, let the beans soak
  • The next day, drain the water and cook them for at least thirty minutes
  • After they cool, mix them with the other ingredients and mix well
  • To make the flavor more pronounced, you can keep the salad covered for a few hours


Because it has a sweeter taste, this type of bean is widely used in oriental cuisine as a basis for preparing the most diverse types of sweets.

The most popular candy made with this bean is called Anko, and it uses only grains, sugar, salt and water in its recipe. It can either be used as a filling in other recipes or eaten straight, like our popular spoon brigadeiro.


Beans are an essential food in our diet because of all their nutrients and properties. However, most species tend to cause gas and discomfort during digestion. But with azuki beans this doesn’t happen, as it doesn’t ferment as much as the others. Therefore, it is very suitable for people who suffer from this problem, including babies and young children.


The price of these beans can vary a lot depending on the city, the store and the quality of the beans. However, it is usually quite affordable. In virtual stores, for example, you can find 1 kilo for around 12 reais.


The presenter Bela Gil, known for her healthy recipes, is a big fan of this grain. In her show, she has even made a recipe for red beans and pumpkin, which can be found easily on the internet with all the step-by-step instructions.

Azuki beans are a delicious and very nutritious option to include in your daily life. It helps to prevent and treat illnesses, aids in weight loss and improves various body functions. Furthermore, it is versatile and can be consumed in different ways. Search recipes, try and include this nutritious grain in your diet to get all the benefits it can offer!

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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