Like most beans, adzuki beans are loaded with fiber, protein, complex carbs, and beneficial plant compounds. A 3.5-ounce (100-gram) portion contains:

• Calories: 128
• Protein: 7.5 grams
• Fat: Less than 1 gram
• Carbs: 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: 8% of the DV
• Vitamin B6: 5%
• Riboflavin: 4% of the DV
• Niacin: 4% of the DV
• Pantothenic acid: 4% of the DV

Adzuki beans are a wonderful source of antioxidants, which are healthy plant chemicals that help shield your body from illnesses and aging. According to studies, adzuki beans are among the foods with the highest antioxidant content, perhaps containing up to 29 distinct kinds of antioxidants. Adzuki beans, like other beans, contain antinutrients that hinder your body's ability to absorb the minerals from the beans. Prior to consumption, there are three effective techniques to lower antinutrient levels and make beans simpler to digest: soaking, sprouting, and fermentation.

Adzuki beans could help your stomach and digestive systems. This is primarily due to beans' exceptional concentration of soluble fiber and resistant starch. These fibers move through your gut undigested and into the colon, where they feed the beneficial bacteria in your gut.

Short-chain fatty acids like butyrate, which studies connect to a healthy gut and a lower risk of colon cancer, are produced when friendly bacteria feed on the fibers. The strong antioxidant content of the beans may also lessen stomach inflammation, further enhancing digestion, according to animal studies.

Adzuki beans could also reduce your chances of developing type 2 diabetes. This is partly due to their high fiber content, which enhances insulin sensitivity and lessens blood sugar increases after meals. Additionally, research on animals and in test tubes suggests that the protein in adzuki beans may inhibit the activity of intestinal alpha-glucosidases.

Complex carbohydrates must be broken down into smaller, simpler sugars by an enzyme called alpha-glucosidases. So, preventing their effect, like some diabetic drugs, may lessen blood sugar increases. Antioxidants, which researchers believe may have some anti-inflammatory and anti-diabetes properties, are also abundant in adzuki beans.

You might be able to lose extra weight by eating adzuki beans. According to some research, substances included in adzuki beans may boost the production of genes that make people feel fuller and less hungry. Additional research conducted on test tubes and animals suggests that certain chemicals found in adzuki bean extracts may also aid in weight loss. Beans also include a lot of protein and fiber, two nutrients that have been found to improve fullness and decrease hunger, which may help people lose weight.

In six-week research, people who ate at least a half cup (90 grams) of legumes per day lost 6.4 more pounds (2.9 kg) than those who didn't. Beans also aid in weight loss and body fat reduction, according to a comprehensive assessment of randomized controlled studies, the gold standard in nutrition research.

Your heart health may be improved by adzuki beans. Adzuki bean extracts have been linked in test-tube and animal research to reduce blood pressure, triglyceride, total, and "bad" LDL cholesterol levels, as well as less liver fat buildup. Studies on humans consistently link regular legume eating to lower cholesterol levels and a lower risk of heart disease. In one tiny trial, women who received adzuki bean juice for one menstrual cycle had a 15.4–17.9% reduction in blood triglycerides compared to the control group's higher levels.

Additionally, diets high in beans may reduce risk factors for heart disease such as blood pressure, cholesterol, and triglycerides, according to randomized controlled research. Adzuki beans and other legumes may have heart-healthy properties because of their high fiber content, antioxidants, and other plant chemicals.