Unveiling the Incredible Nutrition in Steamable Edamame Pods

Uncovering the Nutritional Profile of Steamable Edamame

Edamame has exploded in popularity recently as a nutritious plant-based snack or appetizer. Often served steamable in the pod, edamame offers a unique sweet, vegetal taste and tender crisp bite. But when it comes to nutrients, how does steamable edamame stack up?

Understanding edamames full nutritional profile helps maximize its excellent health benefits. Read on to learn all about what makes up steamable green soybeans.

Edamame is Made up of Young, Picked Soybeans

First, its important to understand exactly what edamame consists of. Known as branch or stem beans, edamame simply refers to harvested immature soybeans, most often of the vegetable soybean variety.

After planting, soybeans are gathered while the beans are still green and not fully mature. This occurs around 8090 days into the growing cycle. Edamame is the Japanese name for these young beans.

The soybeans are picked when plump and nearly filling their fuzzy pods. At this stage, the beans contain the highest sweetness and nutrients levels.

Edamame Offers the Same Nutrients as Soybeans

Despite being harvested prematurely, edamame beans are nutritionally close to regular mature soybeans. Since they come from the same species of plant, edamame contains many of the same macro and micronutrients:

• Protein
• Vitamin K
• Folate
• Manganese
• Thiamine
• Iron
• Magnesium
• Phosphorus
• Zinc
• Copper
• Vitamin C
• Potassium

However, some key differences set edamame beans nutrition apart from soybeans due to the immaturity of the picked beans:

Fewer Calories Than Mature Soybeans

Gathering soybeans before they are fully developed means that edamame contains less starch accumulation and calories:

• Calories in 1 cup boiled edamame: 180
• Calories in 1 cup boiled soybeans: 300

So when comparing edamame vs soybeans, edamame offers a lower calorie bean option.

More Fiber When Served Whole

Since edamame is usually prepared and served un-shelled in the pods, this adds additional fiber from consuming the pod casing itself:

• Fiber in 1 cup shelled edamame: 9 grams
• Fiber in 1 cup whole edamame and pods: 13 grams

When leaving edamame inside the pods to steam, boil or roast, the total grams of fiber increase.

Higher Antioxidant Levels

Data also shows that edamame contains greater antioxidant content, including more polyphenols and genistein, compared to mature dry soybeans. These plant compounds help fight free radical cell damage.

In general, antioxidant activity is highest right after plant foods are harvested. After picking, antioxidant levels begin to decrease over time with storage due to natural enzymatic processes.

So edamames fresh, undeveloped state gives it a nutritional advantage when it comes to antioxidants like polyphenols.

Nutrition Facts Panel: Macros and Micronutrients in Edamame

Examining the nutrition facts panel helps quantify precisely what macros and micronutrients make up a typical serving of prepared, steamable edamame:

Macronutrients

• Calories: 120 per 12 cup pods (~90 from edamame, 30 from pods)
• Protein: 11 grams per 12 cup pods
• Carbohydrates: 9 g per 12 cup pods
• Fiber: 5 g per 12 cup pods
• Sugar: 1 grams per 12 cup pods
• Total fat: 5 g per 12 cup pods
• Saturated fat: 0.5 g per 12 cup pods

As you can see already, a 100 gram serving provides excellent amounts of protein and fiber. Plus nearly zero sugar is found naturally in edamame.

Micronutrients

Now looking deeper at vitamins and minerals:

• Vitamin K: 21% DV
• Folate: 14% DV
• Thiamine: 12% DV
• Vitamin C: 10% DV
• Iron: 9% DV
• Magnesium: 8% DV
• Phosphorus: 7% DV
• Manganese: 7% DV
• Zinc: 6% DV
• Copper: 5% DV
• Potassium: 5% DV

Just a half cup serving boasts excellent amounts vitamins C, K, B vitamins (folate and thiamine), plus minerals like iron, magnesium, and zinc.

Other Nutrients

Lastly, edamame contains small amounts of keto-friendly compounds like:

• Phytosterols like sitosterol
• Stachyose sugars
• Isoflavones like daidzein and genistein
• Squalene
• Phytic acid
• Lecithin

Many of these natural plant chemicals contribute to edamames cholesterol lowering and antioxidant effects.

The Many Evidence-Based Health Benefits of Edamame

When it comes to whole food ingredients, few can compete with steamed edamames incredible nutrient density. Lets explore some of the top research-backed ways that edamame improves your health:

Boosts Heart Health

Multiple studies confirm edamame positively impacts several major markers of heart health:

• Lowers LDL and total cholesterol - Edamame contains plant sterols that block cholesterol absorption.
• Reduces triglycerides - Fibrous pods bind to fats for removal from the body.
• Decreases blood pressure - Amino acids may dilate blood vessels.
• Improves endothelial function - Vascular responsiveness is enhanced.

Adding just 12 servings of whole edamame per day supports a healthy cardiovascular system.

Stabilizes Blood Sugar

Despite having carbs from natural plant sugars, edamame has a low glycemic index. Multiple studies found steamable green soybeans:

• Do not spike blood glucose levels
• Increase insulin sensitivity
• Slow digestion of starches

Edamame makes an excellent addition to a diabetic or low glycemic diet. Its fiber and protein balance the impact of carbs on blood sugar beautifully.

Aids Digestion

Getting 25-30% of your daily fiber needs from edamame supports healthy digestion in multiple ways:

• Bulks up stool for regular bowel movements
• Feeds probiotics in the gut microbiome
• Lowers risk of digestive cancers
• Reduces inflammatory bowel disease

Edamame is truly one of the best high-fiber foods to promote digestive regularity and gut health.

Facilitates Weight Loss

The unique nutritional profile of edamame makes it a metabolism-boosting superfood for losing weight:

• High protein activates fat burning
• Low calorie density promotes fullness
• High amylose starch increases satiety
• Fiber cleanses colon and binds fat

Edamame delivers a one-two punch of keeping hunger at bay while encouraging your body to use stored fat for fuel.

Protects Against Chronic Disease

Lastly, edamame contains compounds shown to guard against leading causes of death globally like cancer and heart disease:

• Isoflavones reduce cancer cell growth
• Phytosterols lower cholesterol markers
• Saponins prevent artery plaque
• Vitamin E protects cell membranes

Enjoying green soybeans regularly bolsters your daily micronutrient intake to support wellness and longevity.

Possible Concerns When Eating Edamame

For most people, edamame offers tremendous benefits with little risk. But some considerations include:

Allergies and Sensitivities

Like immature soybeans, edamame can cause issues for those with existing food allergies/sensitivities:

• Soy
• Legumes
• Corn (cross-reactivity)

Rarely, some report digestive problems like gas, bloating, or diarrhea after eating the fibrous pods and beans. Check with your doctor if concerned.

Phytic Acid Content

Raw, uncooked edamame beans contain higher amounts of phytic acid or phytates. This antinutrient binds to minerals and reduces absorption.

However, the preparation methods for edamame like boiling, roasting, sauting all significantly decrease phytic acid levels by up to 80%. Consuming steamable edamame eliminates most of this concern.

GMOs

Much of the soybean crop grown in the US is from GMO genetically engineered seeds. So conventional edamame sources likely come from GMO soybean plants, unlike organic edamame production.

However, studies confirm the nutritional profile remains equivalent between GMO soybeans and conventional varieties. But for personal reasons, some prefer to avoid GMOs in the diet.

Check the source when buying edamame pods and choose organic certified non-GMO steamable green soybeans to be safe.

Incredible Edamame: Delicious Ways to Enjoy the Nutritional Powerhouse

Given all its science-backed benefits, edamame is truly an incredible functional food full of nutrition. Steamable soy pods make the perfect easy protein boost:

Here are tasty ideas for using edamame at your next meal:

Simple Steamed Edamame

Of course, steamed edamame makes the best nutritious on-the-go snack or starter. Boil salted water with pods for 3-5 minutes until warmed through and bright green.

Edamame Succotash

Mix together bite sized kernels of sweet corn, diced red peppers, and cooked shelled edamame. Toss in olive oil, garlic, basil, salt, and pepper for a healthy veggie dish.

Edamame Avocado Toast

Top your whole grain or sourdough toast with mashed avocado and sprinkle with lime zest and juiced. Then add warm edamame, cherry tomatoes, and arugula for an easy plant-based breakfast.

Edamame Coleslaw

For a nutritious Asian style upgrade on classic coleslaw, combine shredded cabbage, sliced snow peas, shredded carrots, green onion, cilantro, and sesame seeds. Then stir in shelled edamame and dress with rice vinegar.

Prepare edamame anyway you enjoy - the sweet flavor and tender crisp bite make the perfect complement to salads, grains bowls, stir-frys, and more!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.