Putting together your weight loss diet can be a challenge with all the possibilities. What about adzuki beans, are they good for weight loss or fattening?
Adzuki beans, also called azuki or aduki beans, are a type of bean mostly popular in the Eastern kitchen but available in most places around the world. These beans are used in a wide variety of recipes, both sweet and savory.
Adzuki beans are normally gluten-free but it’s always smart to check the packaging to make sure they didn’t come into contact with foods containing gluten.
Like many legumes, many people will benefit in terms of weight loss by eating more adzuki beans. Find out just how good adzuki beans are, ways to eat them, and how they compare to other beans for weight loss.
Micronutrients in adzuki beans
The first thing to look at is the amount of micronutrients in adzuki beans.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of boiled adzuki beans provides you with approximately (1):
- Folate: 30% of the DV (Daily Value)
- 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: 8% of the DV
- Vitamin B6: 5% of the DV
And a few others in smaller amounts. These are great amounts of vitamins and minerals per 100 grams compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals adzuki beans can be a good food to add to your diet for certain micronutrients.
Adzuki beans also contain anti-oxidants. These are substances that help your body deal with oxidative stress, damage that occurs from day to day. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in adzuki beans for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Adzuki beans contain around 7.3 grams of fiber per 100 grams.
This is a very big amount compared to many other foods. For most people more fiber is a good thing for weight loss.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in adzuki beans you can reduce the time you spend craving for food a very big amount.
Protein in adzuki beans for weight loss
Another thing in food that can help you on your weight loss journey is the amount of protein in it.
Adzuki beans contain about 7.5 grams of protein per 100 grams. To compare, there are about 25.4 grams per 100 grams in salmon (2). Adzuki beans are a decent source of plant-based protein but also a decent source of protein in general.
Protein is considered to be the most filling of the 3 macronutrients. Eating enough protein will also help you prevent muscle loss. Muscle helps you burn extra calories throughout the day which is very good for weight loss. Protein calories also take your body more calories to process than calories from carbs and fats.
The amount of protein in adzuki beans is decent for a plant-based source of protein. You will most likely also need protein from other foods but some adzuki beans can get you started towards your daily goals.
Do keep in mind that overdoing it with protein isn’t good either.
Are adzuki beans good for losing weight?
To know whether or not you can eat adzuki beans while trying to lose weight you still need a final piece of the puzzle. The number of calories in adzuki beans.
Adzuki beans contain around 128 calories per 100 grams. 101 of these calories come from the carbohydrates (24.8 g per 100 grams of which 7.3 g fiber). 1 cup of boiled adzuki beans (230 g) contains about 294 calories.
You might be able to fit in some adzuki beans but they are generally not suited for low carb diets like the keto diet.
The number of calories in adzuki beans is higher than most vegetables and fruits but even with that in mind this number is low compared to many other foods. Compared to other beans, adzuki beans are about average in calories.
Together with the big amount of fiber and a nice amount of protein this means that adzuki beans can help you feel fuller without adding that many calories to your diet.
This can help you avoid higher-calorie foods. And for most people that, and thus adding adzuki beans to their daily diet, is enough to help them lose weight.
In theory, you can overdo it with adzuki beans in terms of calories, in that case they could be fattening. In reality, you will likely feel too full before you reach that point with adzuki beans.
Do keep in mind that some people are allergic to adzuki beans. These inviduals should avoid this food anyway.
How to eat adzuki beans for weight loss
You can implement adzuki beans in different ways into your diet. Some are better than others for weight loss. You definitely need to cook adzuki beans before eating them. Boiling is the preferred cooking method if you’re trying to lose weight.
After that you can eat them on their own or as an ingredient in other healthy dishes. Here are some examples of weight loss friendly recipes you can add adzuki beans to:
Adzuki beans regularly play a role in dessert recipes with a lot of sugar. When trying to lose weight you generally want to avoid these types of recipes.
Adzuki beans vs other beans for weight loss
You now know how good adzuki beans are for weight loss but how do they compare to certain other beans? Find out how good adzuki beans are for weight loss vs kidney beans, black beans, and mung beans.
Adzuki beans vs kidney beans
The first comparison is between adzuki beans and kidney beans. If you look at the calorie amounts you can see that they are about the same. Adzuki beans contain around 128 calories per 100 grams vs the 127 calories per 100 grams in kidney beans (3).
Kidney beans contain around 6.4 grams of fiber per 100 grams. A little lower than the 7.3 grams of fiber per 100 grams in adzuki beans. Kidney beans contain about 8.7 grams of protein per 100 grams. These two types of beans contain similar amounts of vitamins and minerals.
The difference won’t be very big but because fiber is such a great nutrient adzuki beans are likely slightly better for weight loss than kidney beans.
Adzuki beans vs black beans
The difference in fiber is more significant. Adzuki beans have about 7.3 grams of fiber per 100 grams vs black beans with 8.7 grams. Next there are about 7.5 grams of protein per 100 grams in adzuki beans vs 8.9 grams of protein per 100 grams in black beans. These two foods are similar when it comes to vitamins and minerals.
Everything considered black beans are likely slightly better for weight loss than black beans.
Adzuki beans vs mung beans
Mung beans have a similar amount of fiber, 7.6 grams per 100 grams. The protein content of mung beans is slightly lower, 7 grams per 100 grams. These two beans have similar amounts of vitamins and minerals.
Mung beans will likely be better for weight loss than adzuki beans.
Chart of adzuki beans vs other popular beans
All in all, the differences between these beans won’t make that much of a difference when it comes to losing weight. If you like all these beans equally you might as well choose the alternatives that are slightly better for weight loss.
The amount of vitamins and minerals in the foods does matter for weight loss and health but you can’t simplify that in one number. You can check out the numbers for adzuki beans (1), kidney beans (3), black beans (4), and mung beans (5) to compare.
|Values Per 100g||Adzuki Beans||Kidney Beans||Black Beans||Mung Beans|
|Calories||128 calories||127 calories||132 calories||105 calories|
|Fiber||7.3 g||6.4 g||8.7 g||7.6 g|
|Protein||7.5 g||8.7 g||8.9 g||7 g|