Edamame is another name for green soybeans. They are traditionally Asian vegetables, with their roots dating back to 200 BC. They have a sweet, nutty flavor and are a complete protein source with all the essential amino acids.
Edamame can be a highly nutritious and inexpensive addition to local diets (1).It is an excellent source of protein, iron, and calcium and isgluten-free. These soybeans (and soy in general) have been embroiled incontroversies. There is some concern that soy may interfere with thyroid function (2).
In this post, we will discuss the health benefits of edamame and its possible adverse effects.
Eating edamame has been linked to a lower risk of heart disease (5). Soybeans were found to have the ability to lower bad cholesterol levels, thereby preventing heart disease (6). They also contain soluble fiber that can help in this regard.
Soy and its products are known to reduce symptoms of menopause due to the presence of isoflavones. The isoflavones in soy foods have phytoestrogenic effects and could be considered safe alternatives to conventional hormone therapy (7).
Studies show that soy protein has a better effect on lowering cholesterol levels than animal protein. Soy protein may help lower levels of total and bad cholesterol. It also lowers triglycerides and possibly increases the concentrations of good cholesterol.
Consumption of edamame (soy) has shown to reduce the risk of breast and prostate cancers. The presence of isoflavones helps lower the risk. One study shows that early intake of soy may have protective effects against breast cancer (10). Genistein, a type of isoflavone, may help inhibit the growth of cancer cells.
Edamame also serves as a tasty fiber source for kids (14).
Soy (edamame)has a low glycemic index. It also is low in carbohydratesand doesn’t lead to blood sugar spikes. Studies suggest that most soy foods have a low glycemic index and can be an appropriate way to improve blood glucose and insulin levels (17).
These are the different ways edamame can benefit you. In the following section, we will look at the different nutrients present in these beans.
The following table contains nutrients in every cup of edamame (155 grams).
|Nutrient||Unit||Values per cup [55 grams]|
|Carbohydrate||g||13.81 [including 3.38g of sugar]|
The nutritional profile shows how powerful edamame can be. We are sure you have decided to start consuming edamame on a regular basis. But how do you eat it?
You can consume it as a snack by boiling it for approximately 3-5 minutes and sprinkling salt over it. You can use it in dips, soups, and even wraps. You can cook edamame in different ways, including boiling, steaming, microwaving, and pan-frying.
Simple, isn’t it? You can start having edamame today. But before you do that, you may want to know the possible adverse effects it may cause.
There is one major concern with edamame –it contains phytoestrogens (like isoflavones). These compounds, in high concentrations, may act like estrogen in the body and cause certain adverse effects. However, most of these studies have been performed on animals. More research is warranted on humans before concluding this fact (18).
Edamame is low in calories and makes for a good snack or meal option. But its possible adverse effects are yet to be studied. A part of the research included in this article focuses on soy in general and not edamame in particular (as research pertaining to edamame is still scarce).
However, edamame can offer potential benefits. Make sure to check with your doctor on the side effects.
Do you have edamame regularly? How do you like it? Do let us know by leaving a comment in the box below.
How is edamame different from soybean?
The basic difference between edamame and soybean is the maturity level at the time of harvesting. During the time of harvesting, while edamame pods are softer and greener, soybeans aremature and light cream.
Is edamame keto?
What are the substitutes for edamame?
What happens if you eat the edamame pod?
Edamame pod itself is not edible. They are non-toxic, but the shells are hard to chew and digest.
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