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beans adzuki mature seeds
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Beans, adzuki, mature seeds

🔥 329 Calories
💪 19.9g Protein
⚡ 62.9g Carbohydrates
🥑 0.5g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, adzuki, mature seeds
Energy density
Dense
329 kcal per 100g
Macro energy profile
Carb-led
24% Protein · 75% Carbohydrates · 1% Fat
Glycemic profile
Low GI
GI 25 · GL 10
Notable signals
Very high in fiberVery high in zincVery high in potassiumHigh in proteinHigh in vitamin B1

Nutritional Information

329
kcal/100g
Protein
19.9g
Carbohydrates
62.9g
Fat
0.5g
Glycemic Index:
25

About Beans, adzuki, mature seeds

Adzuki beans, scientifically known as Vigna angularis, are small, reddish-brown legumes that are native to East Asia. They have been cultivated for thousands of years and are particularly popular in Japanese, Chinese, and Korean cuisines. These beans are not only a staple food in various cultures but also valued for their health benefits and versatility in cooking. Typically, adzuki beans are used in sweet and savory dishes, ranging from soups and stews to desserts like anko, a sweet red bean paste used in various Asian confections. Nutritionally, adzuki beans are a powerhouse of protein, dietary fiber, and essential vitamins and minerals. They are low in fat and contain complex carbohydrates, making them an excellent choice for those seeking a nutritious option. With approximately 329 calories per 100 grams, they provide a substantial amount of energy. Rich in iron, potassium, and magnesium, adzuki beans support various bodily functions, including muscle contraction and nerve transmission. Their high fiber content also aids in digestion, making them a perfect addition to a healthy diet.

Health Benefits

1. Supports digestive health due to high fiber content, promoting regular bowel movements.
2. Aids in weight management by providing a feeling of fullness with fewer calories.
3. Rich in antioxidants, which may help reduce oxidative stress and inflammation.
4. Supports heart health by improving cholesterol levels and reducing blood pressure.
5. Provides essential nutrients like iron and magnesium, crucial for energy production.
6. May help regulate blood sugar levels, making them suitable for diabetics.
7. Contributes to muscle health due to high protein content, beneficial for athletes.
8. Supports skin health through its rich antioxidant content.
9. Helps in maintaining healthy bones due to calcium and magnesium.
10. May improve kidney function and health due to their diuretic properties.

Recommended Food Pairings

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1. Rice - Combining adzuki beans with rice creates a balanced meal rich in protein and carbohydrates.
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2. Sweet potatoes - The sweetness of sweet potatoes complements the earthy flavor of adzuki beans.
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3. Spinach - Adding spinach boosts the nutrient profile and provides a fresh taste.
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4. Coconut milk - Great for curries, coconut milk enhances the creamy texture and flavor of adzuki beans.
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5. Ginger - A pinch of ginger adds a spicy kick, enhancing the taste and digestibility.

How to Consume

Serving size
150g, about 1 cup cooked
Frequency
2-3 times per week
  • •1. Soak adzuki beans overnight to reduce cooking time and enhance digestibility.
  • •2. Cook with spices and herbs for added flavor and nutrition.
  • •3. Blend into smoothies for a protein boost.
  • •4. Use in soups or stews for a hearty meal.
  • •5. Make sweet red bean paste for desserts or spreads.

Selection & Storage

How to choose:

  • ✓1. Select beans that are shiny and firm without any cracks or blemishes.
  • ✓2. Avoid beans with a dull appearance, as this may indicate aging.
  • ✓3. Check for any signs of pest damage or mold.
  • ✓4. Look for beans that are uniformly colored without any dark spots.
Storage
Store in a cool, dry place away from direct sunlight, ideally in an airtight container.
Shelf life
Dry adzuki beans can last up to 1 year in a cool, dry environment; cooked beans can be refrigerated for 5-7 days.

Warnings & Contraindications

  • ⚠️Individuals with legumes allergies should avoid adzuki beans.
  • ⚠️Those with specific gastrointestinal issues may experience discomfort.
  • ⚠️Excessive consumption may lead to bloating or digestive discomfort due to high fiber content.

Frequently Asked Questions

How many calories does Beans, adzuki, mature seeds have?

Adzuki beans contain approximately 329 calories per 100 grams. This energy-dense food is ideal for incorporating into a balanced diet, especially when combined with other nutrient-rich foods for a wholesome meal.

Is Beans, adzuki, mature seeds healthy?

Yes, adzuki beans are highly nutritious, providing a good source of protein, fiber, and essential vitamins and minerals. Their low fat content and high antioxidant levels contribute to various health benefits, including improved digestion and heart health.

How should Beans, adzuki, mature seeds be stored?

Store dry adzuki beans in an airtight container in a cool, dry place away from sunlight. Cooked beans can be kept in the refrigerator for about 5-7 days. Ensure that they are placed in a sealed container to maintain freshness.

What are the benefits of eating Beans, adzuki, mature seeds?

Eating adzuki beans provides numerous health benefits, including supporting digestive health, aiding in weight management, and contributing to heart health. Their rich nutrient profile also helps in energy production and may reduce the risk of chronic diseases.

How much Beans, adzuki, mature seeds can I eat per day?

A recommended serving size is about 150 grams, which can be consumed 2-3 times per week. Adjust portions based on individual dietary needs and nutritional goals.

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