Edamame has surprising health benefits.
Edamame can make a delicious, low-calorie snack. It is still necessary to do more research in order to confirm the direct health benefits.
Soybeans, one of the most popular and versatile crops in the world, are widely grown around.
They are then processed into many different food products, such as tofu (soybean oil), miso (soy sauce), natto (natto), and tempeh.
Edamame, or immature soybeans, are also consumed whole. Edamame is a traditional Asian snack that has become popular in Western countries.
What exactly is edamame?
Edamame beans, also known as vegetable soybeans, are immature soybeans.
The color of the soybeans is green, as opposed to regular beans, which are usually light brown, tan, or beige.
Edamame calories
One cup of cooked edamame (160 grams) contains 224 calories. This is approximately 7-11% of the daily recommended calorie intake of an adult, depending on their age, gender, and level of activity (1Trusted Source).
Where can I buy edamame?
Edamame is often sold in pods that are not intended to be consumed. You can buy edamame shelled without the pods.
In the United States, most edamame are sold frozen. You can heat the beans in a variety of ways, including by steaming, pan-frying, or microwaving.
How do you prepare edamame?
It's traditionally added to soups and stews as well as salads and noodle dishes. Or, you can eat it alone.
Edamame can be found in Japanese and Chinese restaurants and sushi bars. In the United States, you can find it at most major supermarkets, usually in the frozen vegetables section. It is also available in most health food stores.
Is edamame good for you? Answers may vary depending on who you talk to.
Soy products are controversial. Some people do not eat soybeans often, in part because they can interfere with thyroid function. Most studies show that soy in high doses does not affect thyroid function. However, more research is required. (2Trusted Source).
Edamame and soybeans may have many health benefits despite their concerns. Here are the top eight.
Edamame health benefits
- Vitamins and minerals
Edamame is rich in fiber, vitamins, and minerals.
The table below lists the nutrients that are found in a cup of cooked edamame (160 grams).
- NutrientAmount
- Water (gallons) 113
- Calories 224
- Protein 37% of Daily Value (DV).
- Total lipids (g) 12.1
- Carbohydrates 13.8
- Fiber (g) 8
- Sugars (g). 3.38
- Calcium 10% of the DV
- Iron 20% of the DV
- Magnesium 25% of the DV
- Phosphorus 26% of the DV
- Potassium 19% of the DV
- Folate The DV is 115%
- Vitamin K1 56% of DV
- Thiamine DV = 20%
- Riboflavin 14% of the DV
- Copper The DV is 27%
Edamame is richer in vitamin K folate than mature soybeans.
If you eat a cup of soup (160 grams), your daily value for vitamin K will be around 56%, and for folate, it'll be more than 100%.
SUMMARY
Edamame contains many vitamins and minerals, including vitamin K and folate.
- Can lower cholesterol
Studies have shown that abnormally high cholesterol levels are associated with a higher risk of heart disease. ( 4Trusted Source).
One study concluded that those who consumed 25 grams of soy per day on average had a decrease in low-density cholesterol of approximately 3-4 percent ( 5Trusted Source).
It is unclear whether these modest to small changes in cholesterol translate into a reduced risk of heart disease.
Despite these uncertainties, the Food and Drug Administration approves claims that soy protein can prevent heart disease ( 6Trusted Source).
Edamame, in addition to providing a good source of protein from soy, is also rich in antioxidants and Vitamin K.
These plant compounds can reduce the risk of cardiovascular disease and improve blood lipid profiles, which is a measure of triglycerides and cholesterol ( 7Trusted Source).
SUMMARY
Edamame contains antioxidants and fiber, which may help lower cholesterol levels. It is not known whether eating edamame reduces the risk of cardiovascular disease.
- It may promote healthy blood sugar regulation.
Regularly eating carbs that are easily digestible, like sugar, may increase the risk of developing chronic diseases ( 8Trusted Source).
A diet rich in carbohydrates that are rapidly digested can lead to high blood sugar levels after meals and poor regulation of blood sugar, increasing the risk of developing conditions such as type 2 diabetes.
Edamame, like other Beans, does not raise blood sugar levels excessively.
It is low in carbohydrates compared to fat and protein. It is also very low in the glycemic index. This index measures the amount that foods increase blood sugar.
It is also suitable for people with diabetes.
SUMMARY
Edamame has a low glycemic level, making it suitable for those with type 2 diabetes.
- High in protein
It is important to consume enough proteins for optimal health.
Vegans or those who eat animal products with high levels of protein may need to pay extra attention to what they eat every day.
The relatively low levels of protein in many plant foods are a cause for concern. There are some exceptions.
Beans, for example, are a great source of plant-based proteins. Beans are a staple in many vegan and veggie diets.
The protein content of a cup of edamame (160 grams) is approximately 18.4 grams (1 Trusted Source).
Also, soybeans provide a complete source of protein. They provide your body with all of the essential amino acids it needs. ( 9Trusted Source).
SUMMARY
Edamame has around 18,4 grams of protein, which is quite a lot for a vegetable food. Edamame is a good source of protein, as it contains all essential amino acids.
- Can reduce breast cancer risk in certain populations
Isoflavones, plant compounds found in soybeans, are very high.
Isoflavones are similar to the sex hormone estrogen, and they may weakly bind to its receptors on all cells in the body.
Some researchers think that soybeans and isoflavones are dangerous because estrogen may promote certain cancers, like breast cancer.
A number of observational studies have linked a high intake of isoflavones in soy products with an increased risk of breast carcinoma ( 10Trusted Source).
Yet, most similar studies focused on people in Asia suggest that a high intake of soybeans and soy products may slightly reduce the risk of breast cancer (11Trusted Source, 12Trusted Source).
The researchers also suggest that eating foods rich in isoflavones early in life can protect against breast cancer in later life ( 13Trusted Source).
The traditional Asian diet tends to include less processed soy products like tofu and tempeh, as well as soymilk, whereas the Western diet tends to favor meat substitutes or meat products that contain added soy protein.
A study found that older Japanese individuals consume 30-50 mg of isoflavones per day, while those in the United States, Europe, and Canada have less than 3mg (13 Trusted Source).
Before any conclusions can be made, more long-term controlled research in different populations is needed.
SUMMARY
Observational research in Asian populations suggests that soy-based food like edamame can reduce the risk of breast cancer. However, not all studies are in agreement.
- It may reduce menopausal symptoms.
The menopause is a stage of life where the menstrual cycle ends.
Symptoms can be difficult to deal with, including hot flashes and mood swings.
The study indicates that isoflavones and soybeans can reduce the symptoms of menopause. (14Trusted source, 16Trusted source).
To experience these benefits, research shows that women need to have the right types of a href="https://www.healthline.com/nutrition/improve-gut-bacteria">gut bacteria/a> (a href="https://pubmed.ncbi.nlm.nih.gov/31527435/">16Trusted Source/a>). Research shows that to experience these benefits, women must have the right type of Gut Bacteria. ( 16Trusted Source).
Some bacteria can convert isoflavones to equol. This compound is believed to provide many of the benefits associated with soybeans. These people are known as "equol-producing ( 16TrustedSource)".
The Asian population is significantly more likely to produce equol than the Western population ( 17Trusted Source).
It could explain why Asian women experience fewer symptoms of menopause than women from Western countries. This could be due to the high consumption of soy and soybean products in Asian diets.
The evidence could be more consistent. In several studies, soy products were not found to have any clinically significant effects on menopausal symptoms ( 18).
These studies, however, needed to make a distinction between participants who produced equol and those who didn't, which could explain why they failed to produce significant results.
SUMMARY
According to several studies, soy food consumption may help reduce symptoms of menopause. The evidence is mixed.
- Can reduce the risk of prostate cancer
The second most common cancer among men is prostate cancer. About 13 in every 100 men in the United States will develop prostate cancer at some point in their lives (19, 20 Trusted Source).
Soy foods, like edamame (soybeans), are not just good for women. They may also help men fight cancer.
A number of observational studies have shown that soy products reduce the risk of prostate cancer. (21Trusted Source and 22Trusted Source).
More research is required before conclusions can be made.
SUMMARY
More studies are needed to determine if soy consumption can protect against prostate cancer.
- It might reduce bone loss.
Osteoporosis is a condition that causes brittle, fragile bones. These bones are more likely to break. This condition is more common among older people.
Few studies have shown that regular consumption of soy protein and high-dose soy supplements rich in isoflavones may reduce the risk for osteoporosis among both menopausal and postmenopausal women (22 Trusted Source and 23 Trusted Source).
Edamame, like other soy products, is high in isoflavones. It's not clear to what extent bone health is affected.
SUMMARY
Women of middle age and older may benefit from isoflavones to prevent bone loss. Although edamame isoflavones are present in edamame, their benefits may not be reflected by the isolated components.
The Bottom Line
Edamame can make a great low-calorie snack.
No studies have directly examined the health benefits of edamame.
Many studies are based on isolated components of soy, but it often needs to be clarified whether whole soy foods offer similar health benefits.
Although the evidence for edamame's benefits is promising, further research is needed before researchers are able to draw definitive conclusions.
