Superfood Adzuki Beans: A Gentle Japanese Food That May Support Blood Sugar and Blood Pressure

Today I want to introduce a Japanese superfood that has been loved for generations—adzuki beans (also spelled azuki).

Adzuki beans are small red beans with a mild, slightly nutty taste.

In Japan, we often eat them in two main ways:

Sekihan: rice cooked with adzuki beans (served for celebrations)

Anko: sweet red bean paste used in traditional Japanese sweets

Why are adzuki beans so special?

They naturally contain dietary fiber and polyphenols, which are antioxidant compounds. Many of these polyphenols are found in the bean’s outer red skin (called the seed coat).

5 Health Benefits of Adzuki Beans

1) Helps prevent a blood sugar “spike”

Adzuki beans are high in fiber, which slows digestion. This can help sugar enter your bloodstream more gradually, instead of surging quickly after a meal.

2) Supports healthy blood pressure

Heart health becomes more important as we get older. Adzuki beans are a simple whole food that fits well into a heart-friendly lifestyle—especially when they replace processed snacks.

3) Keeps you full (great for healthy snacking)

Adzuki beans contain fiber + plant protein, which helps you feel satisfied. This makes them a great option when you get hungry between lunch and dinner.

4) Supports gut health and digestion

Fiber helps support healthy gut bacteria and can help keep digestion regular.

If you don’t eat beans often, start with a small portion and increase slowly.

5) Antioxidant support for healthy aging

Adzuki beans contain polyphenols, antioxidants that help protect the body from everyday “wear and tear.” Many of these helpful compounds are found in the red seed coat (the bean’s outer skin).

A Little Japanese Culture: How We Eat Adzuki Beans

Japanese people have eaten adzuki beans for a long time.

One traditional way is adzuki rice (sekihan)—often served at celebrations, birthdays, and happy milestones.

Another popular way is in Japanese sweets. We boil adzuki beans with sugar and mash them into anko (sweet red bean paste). You may have seen anko inside foods like dorayaki, manju, or taiyaki.

I used to buy cooked adzuki packets or canned adzuki because they are convenient. But sometimes they contain too much sugar for my taste.

So this time, I decided to cook adzuki beans myself—and I was surprised:

It was so easy. And so delicious.

How to Make Anko in a Rice Cooker (Very Easy)

Ingredients

Adzuki beans: 50 g

Water 1: 200 ml

Water 2: 100 ml

Sugar: 3 tablespoons (not very sweet)

Salt: 1 pinch

Steps

1) Wash the adzuki beans.

2) Put the beans into a rice cooker.

3) Add Water 1 (200 ml).

4) Set the rice cooker to normal rice cook.

5) When it finishes, add Water 2 (100 ml), sugar, and a pinch of salt.

6) Set the rice cooker to normal rice cook again.

7) Mash it a little if you want a smoother texture (or keep it chunky—both are delicious).

Storage

Keep in the fridge for 2–3 days

Keep in the freezer for about 1 month

How to Eat Anko (Simple, Healthy Ideas)

Here are a few easy ways to enjoy homemade anko without turning it into a sugar-heavy dessert:

• On toast: spread a thin layer of anko, and add a few banana slices

• With plain yogurt: add 1–2 spoonfuls of anko and mix

• In oatmeal or porridge: stir in anko for gentle sweetness

• With fruit: anko pairs well with berries, apple slices, or kiwi

• As a small snack by itself: a couple of spoonfuls can be surprisingly satisfying

• With green tea: enjoy it the Japanese way—anko + warm tea is a calming break

Tip: Start with a small amount (like 1 tablespoon) and see how you feel—especially if you’re watching blood sugar.

My Favorite Way to Enjoy It

This homemade anko was very delicious—and healthier than many store-bought versions.

Now I eat a small portion when I feel hungry. It’s a comforting snack between lunch and dinner—and it feels like a little Japanese treat that also supports my health.

If you’re looking for a simple way to bring a healthy Japanese food into your life, I truly recommend trying adzuki beans.

Gentle reminder:

Everyone’s body is different. If you manage high blood pressure, take medication, or have been advised to watch potassium, it’s best to confirm with your healthcare professional how much adzuki (and anko) is right for you.

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