Edamame pods containing green soybeans are commonly served with a sprinkle of sea salt. They are high in vegetable protein, fiber, essential vitamins, and minerals. Studies have shown that soy protein intake may reduce the risk of certain cancers and lower cholesterol levels.
While some worries have been expressed regarding the possible negative health impact of consuming excessive quantities of soybeans, nutrition authorities concur that edamame and other soy products are harmless as long as taken in moderate portions.
Adding edamame to your diet shouldn’t be overlooked as the FDA recommends consuming at least 25 grams of soy protein with a low saturated fat and cholesterol diet in order to achieve a decrease in coronary heart disease.
Nutrition Facts
The USDA has furnished nutritional data for a cup (155g) of shelled edamame pods.
- Calories: 188
- Fat: 8g
- Sodium: 9.4mg
- Carbohydrates: 13.8g
- Fiber: 8g
- Sugars: 3.4g
- Protein: 18.4g
Carbs
Compared to other legumes, edamame, a type of legume, has fewer carbohydrates. A cup of shelled, steamed edamame has nearly 14 grams of carbs while a cup of cooked lentils or kidney beans has 40 grams and a cup of boiled garbanzo beans has 45 grams.
For individuals with diabetes, edamame is a suitable option as it has a minimal sugar content (only 3.4 grams per cup of shelled beans when cooked). Not only that, edamame is rich in fiber and protein, which helps decelerate the absorption of glucose into the bloodstream and prevent sugar surges. Furthermore, individuals who follow a low-carbohydrate diet can consume edamame since it contains very low carbs, particularly when compared with other bean varieties.
Edamame is also notable for its fiber content, as one cup of edamame that has been shelled and cooked provides 8 grams of fiber. This amount constitutes approximately one-third of the recommended daily fiber intake. According to the FDA’s recommended daily value (DV) displayed on food labels, individuals should consume 28 grams of fiber each day.
Fatty substances
A cup of cooked edamame has 8 grams of fat, which is classified as low-fat, with only 1 gram of it being saturated (it is recommended to limit saturated fats to approximately 12 grams per day).
The majority of edamame’s fat content consists of beneficial monounsaturated and polyunsaturated fats. A single cup of shelled edamame that has been steamed has roughly 3.4 grams of polyunsaturated fat, primarily comprising omega-6 essential fatty acids.
Additionally, omega-3 fatty acids, which are a type of polyunsaturated fat, can be found in edamame. If you replace saturated or trans fats with these healthy fats, they could decrease your “bad” LDL cholesterol, thereby potentially reducing your risk of heart disease.
A single cup of edamame has approximately 2 grams of monounsaturated fat that could aid in the reduction of LDL cholesterol levels, along with polyunsaturated fat.
Protein
Edamame is a protein powerhouse: a cup of boiled, shelled edamame pods contains around 18.4 grams of protein. In addition, soy protein is a high-quality protein, similar to animal protein, because it has all nine essential amino acids. This is why people who follow a vegetarian or vegan diet often eat plenty of soy, including edamame.
Furthermore, roughly a third of the energy in edamame derives from protein, while another third comes from carbohydrates and the final fraction from fats. This renders edamame a nutritionally balanced option for incorporating into your diet.
Vitamins and Minerals
A rich source of micronutrients can be found in edamame, particularly magnesium and vitamin C. One cup of edamame after cooking and removing the outer shell has:
- 20% of your daily iron requirement
- 11% of your daily vitamin C needs
- 8% of the calcium you need daily
Furthermore, edamame provides close to 14% of your recommended daily potassium intake, as well as small quantities of copper, zinc, phosphorus, riboflavin, niacin, and vitamin K.
Comparing the nutritional value of edamame to that of regular soybeans, soy flour, or tofu is not accurate.
The reason for this is that edamame is collected while it is still young and not yet matured like the soybeans used for producing tofu and soy protein. Due to this, the micronutrient composition of edamame differs from that of mature soybeans, with higher levels of vitamin K, manganese, and folate and lower levels of iron and copper.
The vitamins and minerals present in edamame can differ depending on the location where the plants are cultivated.
Edamame is found to contain high amounts of soy isoflavones, which are compounds that exist in numerous plants and are commonly known as “natural estrogens” due to their ability to mimic the female hormone estrogen within the body.
Edamame and other soy products contain three main isoflavones, namely genistein, daidzein, and glycitein, which could potentially safeguard individuals against hormone-sensitive cancers, osteoporosis, type 2 diabetes, cardiovascular ailments, and alleviate symptoms related to menopause.
A cup of steamed edamame has approximately 28 milligrams of isoflavones, which is 20 percent higher in phytoestrogen content than cooked soybeans. However, mature sprouted soybean seeds have a much greater amount of phytoestrogen, with over 53 milligrams of isoflavones per cup, according to the United States Department of Agriculture.
Calories
Edamame contains 188 calories in a cup (155g) of shelled pods. A total of 37% of calories come from protein, 36% from fat, and 27% come from carbs. Edamame is a plant-based source of protein that contains essential amino acids. It’s also high in fiber and nutrients like iron, magnesium, B vitamins including folate, vitamin A and vitamin K.
Health Benefits
Although the positive health effects of Edamame, which is a good source of soy protein, may help reduce the risk of certain health conditions such as high cholesterol and high blood pressure, the evidence for other health conditions such as breast cancer, prostate cancer, and bone health is not as conclusive.
Helps Balance Cholesterol
According to a 2019 cumulative meta-analysis carried out by the Journal of the American Heart Association, the consumption of soy is linked to noteworthy decreases in both overall cholesterol levels as well as “bad” cholesterol (LDL). The reduction is similar to that achieved via taking a statin medication (lovastatin) at a rate of 30%.
Eating foods that contain 25 grams or more of soy protein can decrease cholesterol levels, as per the United States Food and Drug Administration. To attain this quantity, consuming roughly a cup and a half of cooked, shelled edamame each day is required. This quantity is anticipated to lower the levels of “bad” LDL cholesterol by 3% or 4%, which is a small, yet significant advantage.
Consuming a cup and a half of edamame daily may seem like a large amount, but incorporating edamame into your diet can be achieved through various means. Consider trying this crispy baked edamame recipe as a snack to nibble on during breaks or while enjoying a game.
Edamame and Skin Health
Although edamame provides several health advantages for any diet, it is particularly crucial for vegetarians to include soybeans in their diet. This is because edamame is abundant in protein and iron, which are essential nutrients commonly found in meat.
Getting these nutrients doesn’t require you to consume meat; instead, if you incorporate edamame into some of your meals and snacks, you can still obtain sufficient amounts of protein and iron from your diet.
Studies on the use of isoflavones for skin health have yielded inconsistent findings. It is believed that these compounds found in soy-based foods such as edamame can increase collagen production and reduce the appearance of wrinkles. Collagen plays a vital role in the formation of bones, skin, hair, nails, and connective tissue.
Although some individuals attempt to enhance their collagen levels and decrease wrinkles by using supplements, it is crucial to consult with your doctor before consuming soy as a supplement. It is preferable to consume soy-rich foods like edamame to enjoy the advantages of soy from the inside out.
Edamame Food for Weight Loss
The protein and fiber found in edamame can assist in weight loss. A study released in the Nutrients journal highlighted soybeans’ potential to enhance cardiovascular health by decreasing inflammation, a widespread problem in obesity.
Plant-based proteins have the advantage of being devoid of saturated fats which are found in animal-based proteins. As a result, consuming them can gradually reduce your chances of experiencing high cholesterol levels.
Incorporating additional protein from plant sources into your dietary regimen can provide heart-protective advantages as opposed to consuming higher amounts of saturated fat by increasing your consumption of animal protein.
According to a study released in the Journal of the American Heart Association, consuming a higher amount of protein from plants has been found to lessen the levels of LDL (low-density lipoprotein), also known as “bad” cholesterol. One of several contributing factors that leads to elevated cholesterol is being overweight; thus, reducing your weight could potentially lower your total cholesterol levels.
Side Effects or Health Risks to Eating Edamame
Assuming you don’t have a soy allergy, edamame is generally considered to be safe for consumption. Individuals may develop slight discomfort like diarrhea, constipation, and stomach cramps, mostly if they’re not accustomed to eating foods that are rich in fiber regularly.
Although isoflavones found in edamame have been shown to reduce the risk of cancer, there have been concerns that consuming soy could increase the risk of hormone-related cancers, including certain types of breast cancer. One concern is that edamame contains a higher amount of isoflavones, approximately 18 mg per 100 g serving, than other soy products.
In 2021, the American Institute for Cancer Research stated that breast cancer survivors who consume soy foods do not have a higher risk of developing the disease.
The Institute stated that there is only limited proof indicating the possibility of increased survival rates and lowered recurrence among women who consume moderate amounts of soy in their diets after being diagnosed for a year or more. Moderate amounts of soy were defined as “one to two standard servings daily of whole soy foods such as soy milk, tofu, soy nuts, and edamame.”
Additional investigation is required to determine potential health hazards associated with excessive soy consumption. One such concern that has been deliberated upon is the disturbance of the thyroid gland. Although the consequences for individuals without thyroid dysfunction remain uncertain, those with hypothyroidism, characterized by an underactive thyroid, may be particularly vulnerable to disruptions resulting from soy intake.
The main cause of this is believed to be the interference in hormone replacement. However, there is a possibility to manage this matter; as a result of the fact that thyroid hormones are consumed in the morning, you can have edamame either as an afternoon snack or as a component of your lunch or dinner meal.
The safety of soy products and their isoflavones is widely acknowledged, and they are linked to improved health. However, speaking with your physician about soy intake and determining a safe amount based on your personal health history is advisable.
It’s generally recommended to consume soy in moderation, with whole forms like edamame being a better choice compared to processed products like soy isolate that can be found in packaged meat substitutes.
Eating Edamame
Make sure to thoroughly wash the bean pods before cooking edamame to eliminate any residues from the growing and harvesting process. To consume edamame, gently squeeze the bean pod while applying a small amount of pressure in order to extract the beans. If it is suitable for your dietary needs, you can enhance the flavor by sprinkling some sea salt.
Edamame can be cooked in various ways, including boiling, steaming, and microwaving with a small quantity of water, making it highly adaptable in the kitchen.
Edamame can be quickly cooked in the microwave with just 1 teaspoon of water, taking less than one minute for a 1-cup serving. Alternatively, it can be boiled or steamed for an average of 4 to 7 minutes.
To preserve fresh edamame for later consumption, you can blanch and freeze them; they can remain in storage for up to six months. Your grocery store may also have prepackaged frozen edamame for your convenience.
The Best Way to Select and Store Edamame
Fresh or frozen edamame can be purchased. When picking the frozen ones, adhere to the cooking guidelines on the package, and keep track of the expiry date. Choose frozen edamame that is devoid of any extra sauces and salt.
It is advisable to think about the purpose of the edamame. When serving as a side dish or appetizer, opt for the ones that come in pods. However, if you plan to add them to a soup or stir-fry, go for the shelled variety as it will be much more convenient.
When seeking out fresh edamame, you might encounter either pods or shelled varieties that are prepared for cooking. Ensure that the pods or beans you choose have a vibrant green hue and are solid to the touch. If stored in the refrigerator, fresh edamame can remain for four to five days, while the freezer can preserve it for up to six months.