Edamame are young soy beans that are usually boiled or steamed and eaten directly from the pod. Like other beans, edamame grows in pods that enclose edible seeds.
Soy is one of the most affordable sources of plant-based protein and is a staple food in many diets worldwide. Available in both fresh and frozen forms, they are powerful nutrients, packed with protein, fiber, vitamins and minerals, making them a delicious addition to a healthy diet.
Nutritional information of edamame
A cup is equal to a single serving, and contains:
- Calories: 188
- Total Fat: 8.1 g
- Cholesterol: 0 mg
- Sodium: 9.3 mg
- Total carbohydrates: 13.8 g
- Dietary fiber: 8.1 g
- Sugar: 3.4 g
- Added sugar: 0 g
- Protein: 18.5 g
Macronutrients
- Total Fat : A one-cup serving has 8.1 grams of total fat, which includes 3.3 grams of polyunsaturated fat, 2 grams of monounsaturated fat, 1 gram of saturated fat and 0 grams of trans fat.
- Carbohydrates: Each serving has 13.8 grams of carbohydrates, which include 8.1 grams of fiber and 3.4 grams of natural sugar.
- Protein: in one serving we obtain 18.5 grams of protein.
Vitamins, minerals and other micronutrients
- Folate: 121% of your daily value (DV)
- Manganese: 69% DV
- Copper: 59% DV
- Vitamin K: 34% DV
- Thiamine (B1): 26% DV
- Magnesium: 24% DV
- Phosphorus: 21% DV
- Iron: 20% DV
- Zinc: 19% DV
- Riboflavin (B2): 18% DV
- Hill: 16% DV
- Potassium: 14% DV
- Pantothenic Acid: 12% DV
- Vitamin C: 11% DV
- Niacin (B3): 9% DV
- Vitamin B6: 9% DV
- Calcium: 8% DV
- Vitamin E: 7% DV
- Vitamin A: 3% DV
What benefits does it bring to health?
Like other soy and legume products, edamame has a rich and varied nutrient profile. Contains a wide variety of vitamins, minerals, and macronutrients.
Can help with weight control
Edamame is an excellent source of plant protein and dietary fiber, a dynamic duo that works together to support healthy weight loss goals and maintain a healthy weight.
Consuming an advanced diet with plenty of fruits, vegetables, legumes, and nuts has been shown to be an effective strategy for treating obesity, according to a study in the November 2018 issue of Nutrition and Diabetes .
Edamame and other legumes are high in protein , making them an optimal choice for vegans, vegetarians, and anyone looking to add more plant-based foods to their daily diet.
In addition, eating more fiber is linked to lower body weight, according to a study conducted in Nutrients in April 2013. Dietary fiber creates volume and increases fecal water content, which helps keep you full as your intestinal tract works smoothly.
Fiber can also help improve glucose tolerance, increase insulin sensitivity, and is linked to reduced levels of blood cholesterol and triglycerides. Increasing fiber intake to 30 grams (or more) per day has been shown to be an effective approach to weight loss in a February 2015 study in Annals of Internal Medicine.
Is linked to supporting bone health
Studies suggest that eating soy isoflavones may have a beneficial effect on bone health.
This is especially true for women who experience incremental estrogen loss as they age, which can lead to bone loss, according to an article published in the July 2016 issue of the Journal of Bone and Mineral Research.
Bone health also requires an adequate and constant supply of certain minerals, including calcium, magnesium, phosphorous, manganese, and potassium. These minerals work together to support bone homeostasis.
One cup of cooked edamame provides 8 percent, 24 percent, 21 percent, 69 percent, and 14 percent of these nutrients, respectively.
It is full of beneficial phytosterols
Edamame, as well as other legumes, seeds, and nuts, contain compounds known as phytosterols. Phytosterols have been found to have anti-cancer and cholesterol-lowering properties.
Phytosterols inhibit cholesterol absorption by blocking absorption sites; They are also linked to enhanced immune function and exhibit anti-cancer effects, according to the April 2017 issue of Biomedicine and Pharmacotherapy.
A meta-analysis found that high phytosterol intake is inversely related to cancer risk, according to an article published in the January 2019 issue of the Journal of Oncology.
Are there health hazards?
In recent years, there have been some concerns about soy-based products related to hormonal interference. Soy contains high levels of isoflavones, a type of plant estrogen that can bind to other cells in the body in the same way as human estrogen.
How this affects different people, whether it be promoting estrogen or blocking estrogen, can vary widely.
However, researchers have concluded that soy is a safe, nutrient-rich protein with health-promoting benefits that outweigh any possible concerns, according to Harvard TH Chan School of Public Health.
Food allergies
Edamame, or soy, is one of the eight most common identified food allergens.
Allergic reactions to soy can affect the skin, respiratory tract, gastrointestinal tract, or cardiovascular system, and symptoms may include vomiting, gastrointestinal distress, shortness of breath, hives, bloating, or dizziness.
If you have a soy allergy, avoid consuming all soy foods and products, including edamame.
Drug interactions
High soy protein intake may interfere with the blood-thinning drug warfarin, according to Oregon State University.
Be sure to discuss any drug-food interactions with your trusted doctor.
Useful tips for edamames
This food is readily and more readily available in the frozen food aisle in both skinned and skinned varieties. You may also be able to find dried or fresh edamames at your local neighborhood market or at a grocery store.
The fresco should be dark green with firm, uncut pods. It will stay fresh in the fridge for two to three days, while the frozen one will stay for up to six months.
When preparing dry edamame:
- Inspect dried beans, looking for rocks or stones and make sure they don't break.
- Soak the pods overnight, making sure the beans are completely covered with water.
- After soaking, rinse and drain the pods until the water runs clear.
- Place in a saucepan, fill and cover the edamame with water and simmer until the beans are tender, about three to four hours.
Alternatively, the dried ones can be cooked in a pressure cooker. To cook in a pressure cooker, place the edamames (no soaking before cooking) in the pressure cooker, add eight cups of water with about 400 grams of dry edamame, and cook at high pressure for 30 minutes. Once this is done, allow the pressure to release naturally for 20 to 30 minutes.
