Red Bean Protein 101: Nutrition Facts and Health Benefits

Red bean protein, also known as adzuki bean protein, is a plant-based protein derived from the adzuki bean. This protein source has been gaining popularity in recent years as more people turn to plant-based diets for health and environmental reasons. Here is a closer look at red bean protein, including its nutrition facts and health benefits.

Nutrition Facts

Red bean protein is a high-quality protein source that is low in fat and calories. According to the United States Department of Agriculture (USDA) National Nutrient Database, one cup of cooked adzuki beans contains:

Calories: 230

Protein: 17 grams

Fat: 0.2 grams

Carbohydrates: 40 grams

Fiber: 15 grams

Sugar: 4 grams

Calcium: 65 milligrams

Iron: 4.7 milligrams

Magnesium: 120 milligrams

Potassium: 1224 milligrams

Sodium: 5 milligrams

Zinc: 2.8 milligrams

Red Bean Protein

Health Benefits

High in Protein

Red bean protein is a high-quality protein source that contains all of the essential amino acids that our bodies need. In fact, one cup of cooked adzuki beans contains about 17 grams of protein, which is almost equivalent to the protein found in one chicken breast.

Protein is an essential macronutrient that is important for building and repairing tissues in the body, as well as supporting immune function, hormone production, and enzyme activity.

Low in Fat and Calories

Red bean protein is low in fat and calories, making it a great option for those who are trying to lose weight or maintain a healthy weight. One cup of cooked adzuki beans contains only 0.2 grams of fat and 230 calories, making it a filling and satisfying food that can help you feel fuller for longer.

Rich in Fiber

Red bean protein is also rich in dietary fiber, with one cup of cooked adzuki beans containing about 15 grams of fiber. Fiber is important for digestive health, as it helps to promote regular bowel movements and prevent constipation. It can also help to lower cholesterol levels and improve blood sugar control, which may reduce the risk of heart disease and diabetes.

 Red Bean Protein

Source of Vitamins and Minerals

Red bean protein is also a good source of vitamins and minerals that are important for overall health. Adzuki beans are particularly high in iron, which is important for oxygen transport and energy production in the body. They are also a good source of magnesium, potassium, and zinc, which are important for muscle function, nerve function, and immune function.

May Help Lower Cholesterol

Several studies have suggested that red bean protein may have cholesterol-lowering effects. A study published in the Journal of Medicinal Food found that consuming adzuki bean protein for six weeks resulted in a significant decrease in total cholesterol and LDL (bad) cholesterol levels in healthy adults.

Another study published in the Journal of Food Science and Technology found that consuming adzuki beans on a regular basis may help to reduce the risk of developing heart disease by improving cholesterol levels and reducing inflammation.

May Help Regulate Blood Sugar

Red bean protein may also help to regulate blood sugar levels. A study published in the Journal of Food Science and Technology found that consuming adzuki beans on a regular basis may help to improve insulin sensitivity and glucose metabolism in healthy adults.

Another study published in the Journal of Nutrition and Metabolism found that consuming adzuki bean protein before a meal may help to reduce post-meal blood sugar spikes in people with type 2 diabetes.