What is Edamame? – Nutrition Facts and Benefits of Edamame

what is edamame

Are you looking for some healthy and nutritious food choices? If yes, then edamame is the perfect choice for you. Now you must be thinking, what is edamame? Edamame is another name for green soybeans or raw soybeans. It is an excellent source of a wide range of nutrients and antioxidants. Here is an article with all you need to know about edamame, their nutrition facts, and benefits.

Edamame has a sweet buttery taste and a wide range of benefits. It can be a healthy and inexpensive addition to your everyday diet. Edamame is a rich source of calcium, protein, and iron. Moreover, the best part about edamame is that it is gluten-free. Continue reading this article to know more about edamame and its benefits. 

What is Edamame?

So, what is edamame? Edamame is an edible green soybean. It is harvested and picked before ripening. Edamame is a Japanese word made from “eda,” which means stem, and “mame” which means beans. They are sold encased in pods and have their stems attached. 

Edamame beans are immature soybeans and are also known as vegetable-type soybeans. They are green and different in color from the regular soybeans. You can also purchase shelled edamame that does not contain pods. Edamame is available fresh, shelled in the pod, or frozen. 

Edamame Nutrition Facts

Edamam is highly nutritious. A 100g serving of unprepared and frozen edamame contains the below-mentioned nutrients (Source).

Edamame Calories – 109

Protein – 11g

Dietary Fiber – 4.8g

Sugar – 2.5g

Calcium – 60 mg

Potassium – 482mg

Vitamin C – 9.7mg

Edamame nutrition profile is wide as it is a rich source of iron, magnesium, potassium, and sodium. In addition to this, it also contains small amounts of vitamin E, vitamin B-6, thiamin, niacin, and riboflavin. 

Edamame contains complete protein. It also provides all the essential amino acids that our body cannot produce itself.

The beans are a rich source of healthy polyunsaturated fats and especially omega-3 alpha-linolenic acid. In addition to this, soy foods are rich in isoflavones. It is a type of antioxidant that helps to lower the risk of cancer and osteoporosis. 

Edamame Benefits

Now that you know what is edamame? Let’s have a look at edamame nutrition and edamame benefits. Below mentioned are some of the main benefits of edamame. 

High in Protein

Getting sufficient protein is highly essential for optimal health. Vegans usually do not get high-protein, so they need to pay high attention to what they consume regularly. One main concern is that many plant foods are low in protein, but it is an exception. Edamame is loaded with protein, so it is one of the best vegan snack ideas

One cup (100 grams) serving of unprepared and frozen edamame contains 11 grams of protein. They provide all the essential amino acids our body needs. It is a decent amount of protein that is found in plant food. 

May Help Weight Loss

Edamame is rich in protein and may help in weight loss. Various studies present evidence that intake of soy protein can render positive effects on weight loss (Source). It encourages satiety and reduces calorie intake, which in turn helps to lose weight.

Another study presents evidence that a diet rich in protein promotes a sustained reduction in appetite, body weight, and calorie intake. Overall reduction of calories is highly beneficial for weight loss.

May Reduce Cholesterol

Higher levels of cholesterol are associated with an increased risk of heart issues. Certain studies present evidence that consuming 47 grams of soy protein every day can help to reduce cholesterol levels by 9.3% (Source). 

Apart from being a rich source of soy protein, edamame is also loaded with antioxidants, healthy fiber, and vitamin K. It can help to reduce the risk of heart disease. Moreover, they are also beneficial to enhance the blood lipid profile. 

Helps to Manage Blood Sugar

People who consume easily digested carbs like sugar regularly are at an increased risk of chronic disease. It is due to the reason that carb absorption and fast digestion can spike blood sugar levels. This condition is known as hyperglycemia. 

Edamame does not increase blood sugar levels. The best thing about edamame is that it is low in glycemic index. This makes edamame a good choice for individuals with diabetes. It is also a good option to add to a low-carb diet. To succinctly describe, edamame is a healthy choice for people with type-2 diabetes following a low-carb diet. 

Reduces the Risk of Heart Disease

Consuming edamame is associated with a lower risk of heart disease. Soybeans have the ability to reduce bad cholesterol levels, which in turn help to prevent heart disease. Soybeans also contain soluble fiber, which is also good for managing a healthy heart. 

Helps in Relieving the Symptoms of Menopause

Menopause refers to a stage in every woman’s life when she stops menstruating. It is a normal condition and is often related to adverse symptoms like mood swings, sweating, and hot flashes. 

Certain studies present evidence that soybeans may help to slightly reduce the symptoms during menopause. Isoflavones present in soy products have phytoestrogenic effects, which are considered safe alternatives for conventional hormone therapy. 

Nevertheless, not all women attain the benefits of soy products. In order to have the benefits, women need to have the right gut bacteria. 

May Help Prevent Hormone-Related Cancers

Consumption of edamame is good to reduce the risk of prostate and breast cancers. Some studies present evidence that early consumption of soy renders protective effects against breast cancer. 

A type of isoflavone named genistein may help to prevent the growth of cancer cells. Moreover, the consumption of soy is also beneficial to lower the risk of prostate cancer. However, more studies are needed in this regard.

May Promote Fertility

Edamame is the best food to include in a fertility diet. Some studies present evidence that consuming food rich in iron and protein from plant sources like edamame, beans, tomatoes, and pumpkin may encourage fertility or reduce the risk of ovulatory disorders. 

Edamame is a rich source of folate, iron, and other plant-based protein. Soy renders beneficial to women taking treatment for fertility. Moreover, soy products can also promote live birth in women (Source). 

May Relieve Constipation

Edamame is rich in fiber. This nutrient helps in enhancing the stool frequency, which in turn is good to treat constipation. Edmamas is also a tasty fiber source for kids. 

May Reduce Bone Loss

Bone loss or osteoporosis is a condition that is marked by fragile and brittle bones that are at higher risk of breaking. It is common in older people. 

Certain studies show that consuming regular soy products rich in isoflavones may help to reduce the risk of osteoporosis in postmenopausal women. Isoflavones may help to improve bone strength and slow bone loss. 

Boost Energy Levels

Lack of iron in your diet can affect how your body utilizes energy, and it can lead to a deficiency of iron named anemia. Moreover, edamame is a rich nonheme iron source and is one of the best iron-rich foods. Consuming edamame can help you manage adequate energy levels. 

Lower Inflammation

Edamame is rich in choline. It is a nutrient that is similar to vitamin B. This vitamin contributes to healthy muscle movement, sleep, memory, and learning. Some studies present evidence that choline may help to reduce the inflammation, which occurs in individuals with asthma. There is no stronger evidence, but it may offer some protection. 

On the other hand, a lack of choline may lead to an increased risk of liver issues, atherosclerosis. Moreover, it can also lead to possible neurological disorders. 

Edamame Recipes

What is edamame? Is edamame good for you? Now you must have a clear answer about this. You can easily find edamame at nearby grocery stores. Moreover, you can also find them online. 

You can purchase fresh in a pod, frozen, or shelled edamame. When purchasing frozen edamame, make sure to opt for the one that does not have any additives in the ingredients. 

Edamame has a mild and buttery flavor, which goes well with many dishes. Below mentioned are tips for preparing edamame. 

  • Add edamame to stews, rice dishes, soups, salads, or casseroles. 
  • Boil edamame for 5-10 minutes. Allow it to cool and consult from the pod by sprinkling it with sea salt. 
  • You can serve edamame as a side dish in place of peas. 

Potential Risks

Now that you know what is edamame? The next question is, what are the potential risks with edamame. 

Edamame has a wide range of health benefits. Soy is a common allergen in many children. It can trigger symptoms in people with eosinophilic esophagitis. This is an allergic inflammatory issue in the esophagus. 

People who experience allergic reactions should stop the consumption of edamame. In the case of hives, breathing difficulties, and swelling, immediately seek medical help. 

Final Words

Edamame is low in calories and rich in protein, which makes it a good meal or snack choice. It is tasty and nutritious and is an amazing low-calorie option. Edamame may help in reducing the risk of diabetes and heart disease. It is rich in iron and is also beneficial for managing energy levels. If you find the information about what is edamame helpful, drop a comment.