6 Health Benefits Of Azuki
Azuki beans, rich in polyphenols, fiber, and minerals, are considered the second most important legume in Japan after soybeans. These little brownish-red beans underwent their own unique evolution in Japanese culture, influencing other cuisines as well. Despite initial skepticism, the sweet red bean paste made from azuki beans has become a beloved and essential ingredient in Japanese confections, including the popular “red bean ice cream”. Let’s explore the origins and significance of these versatile beans in Japanese cuisine!
1. Protein
The main component of azuki are carbohydrates, but they also contain the highest protein content and lowest fat content among various type of beans. These proteins are made up of amino acids which are necessary for building and repair of body tissues but are not manufactured by our bodies.
2. Vitamins
Azuki contain a good deal of B vitamins, all of which help convert food into fuel, among other functions, including B1 (thiamine), which generates energy from carbohydrates, B2 (riboflavin), which helps to maintain good skin health, B6 (pyridoxine), which aids in fatigue recovery, and others. Smaller amounts of B9 (folic acid) and vitamin E are also present.
3. Minerals
Azuki may help in preventing high blood pressure, swelling and the like due to potassium, which encourages excretion of sodium. They are also said to improve anemia and reduce sensitivity to the cold because of their high iron and phosphorus contents.
4. Dietary Fiber
Azuki contain several times over the amount of fiber found in foods known for their high fiber content, such as burdock root and wakame. Rich in both insoluble and soluble fiber, they aid in preventing constipation, and lowering cholesterol and blood sugar.
5. Polyphenols
These are what give plants their bitter flavors and/or pigments. Think: isoflavones in soybeans, catechins in tea, anthocyanins in red wine, etc. Known as agents that inhibit free radicals and have antioxidative effects, they are now also thought to help prevent certain lifestyle diseases and symptoms of aging. Anthocyanin, present in the red skin, in amounts said to be 1.5 times greater than in red wine. Furthermore, when sugar is added to cooked azuki during the manufacture of anko, melanoidin is generated, and this substance is reported to have antioxidative properties as well.
6. Saponins
a naturally occurring compound in legumes, they are found in plentiful amounts in the soaking or cooking water of azuki, and are said to have, aside from a diuretic effect, inhibiting effects on cholesterol, triglycerides, and production of blood clots.
Azuki is revered in Japan for its low calories and high nutritional balance – the epitome of “healthy foods.” Starting with the renowned azuki from Hokkaido, Japan, Tokyo Central has plenty of dried azuki – and for those of us with less time, prepared canned anko (smooth or chunky) is also available.
What is Azuki?
Azuki, or sometimes spelled adzuki, means red mung bean in English, and is widely popular in many Japanese desserts as a sweet accompaniment.
To tempt your fancy, there is also a scrumptious assortment of sweets made with azuki, including daifuku mochi, dorayaki, ice cream and much more! Now, for those of you who still can’t quite imagine how sweetened beans could be a delicious treat, go ahead and give them a try!
Sekihan – Sticky Rice with Azuki: A Sacred Offering
Sekihan (seki 赤 = red color, han 飯 = cooked rice), a traditional Japanese dish made from red azuki beans and glutinous rice (mochi gome), is a popular way to serve this bean. It is often prepared at festivals, celebratory events, and special personal occasions such as birthdays, graduations, and other celebrations. The rice gains a beautiful pink color from being cooked with the liquid from the boiled azuki beans.
The color red has long been revered in both Chinese and Japanese cultures as a symbol of life force and mystical power that can ward off evil. In ancient times, akamai rice, a variety with a reddish hue, was offered as a sacred offering to spirits. The later development and use of sekihan can be traced back to the tradition of using akamai rice for these spiritual offerings.
Azuki Sweets
There are two main types of anko: tsubu-an, which is made with whole adzuki beans that are partially mashed, and koshi-an, which is made with smooth, pureed beans. Both types of anko can be either sweetened with sugar or left unsweetened, depending on the recipe.
Some popular uses for both kinds include manju, mochi (daifuku, dango, ohagi, etc.), sweet breads or buns (such as anpan and an-donuts), dorayaki, yokan, and taiyaki. It is also commonly used in popsicles, ice cream, or as a delicious topping for shave ice!
With high protein content, low fat levels, and a nutritionally well-balanced profile, azuki sweets could be considered healthy sweet treats.
The History of Anko
Anko, also known as red bean paste, is a sweet paste made from adzuki beans that is commonly used in Japanese cuisine as a filling for various sweets and desserts. The history of anko dates back to ancient China, where red beans were used to make sweet bean pastes as early as the 7th century.
It is believed that Anko was introduced to Japan around the 13th century by Buddhist monks who brought it with them from China. Over time, anko became a popular ingredient in Japanese cuisine and was used in a variety of traditional sweets such as daifuku, dorayaki, and taiyaki.
Anko, cherished for over seven centuries in Japan, remains a key component in Japanese sweets and is also used in a variety of modern desserts and pastries. It is enjoyed both in Japan and around the world for its sweet, earthy flavor and smooth, creamy texture. Explore innovative ways to savor azuki. Try it on warm buttered toast in place of jam or as a topping on a banana split. Share your favorite way to eat Anko on our social media!
