Edamame and Snap Peas - Nutrition Facts, Health Benefits, and Recipes

What is Edamame?

Edamame are young, green soybeans that are harvested before maturity. The term "edamame" comes from the Japanese words for "branch" (eda) and "bean" (mame).

Edamame beans are harvested when the seeds are swelling but the pods are still green and not fully hardened. This is typically around 80-90 days after planting.

The beans are sold while still encased in the pod, which are typically boiled or steamed and served salted. The beans are then popped directly from the pod into the mouth.

Edamame vs. Soybeans

Though edamame is made from soybeans, there are some key differences:

• Edamame is harvested early while soybeans are harvested later when mature and dry.
• Edamame is more tender and sweeter tasting vs. starchier mature soybeans.
• Edamame contains more folate and vitamin C but less protein than soybeans.

Edamame Nutrition Facts

Edamame is highly nutritious, offering a significant amount of vitamins, minerals, antioxidants, and important nutrients like:

• Protein - 8g per 1/2 cup
• Fiber - 5g per 1/2 cup
• Iron - 15% DV
• Vitamin K - 15% DV
• Folate - 15% DV
• Copper - 13% DV
• Manganese - 13% DV
• Vitamin C - 10% DV

Edamame also contains phytosterols, saponins, and isoflavones such as daidzein and genistein. It is naturally low in fat, sodium, and calories.

Complete Nutrition Facts for 1/2 Cup Edamame

• Calories: 95
• Fat: 3g
• Sodium: 6mg
• Carbs: 9g
• Fiber: 5g
• Sugars: 4g
• Protein: 8g

The Health Benefits of Edamame

Eating edamame regularly has been associated with the following health benefits:

1. High in Antioxidants

Edamame contains various antioxidant compounds such as isoflavones, vitamin C, and vitamin E. These help protect cells from damage and inflammation.

2. May Lower Cholesterol

The fiber, phytosterols, and saponins in edamame may help lower LDL "bad" cholesterol levels, improving heart health.

3. Rich in Vitamin K

Edamame is an excellent source of vitamin K. Just 1/2 cup provides over 15% of the recommended daily intake. Vitamin K is important for blood clotting and bone health.

4. May Reduce Menopause Symptoms

Isoflavones like daidzein and genistein may help relieve hot flashes, night sweats, mood swings, and other menopausal symptoms.

5. Aids Digestion

With 5g of fiber per serving, edamame helps promote regularity, improve gut health, and keeps you feeling full. The folate also aids metabolism.

6. Anti-Inflammatory Effects

Edamame is rich in omega-3 fatty acids, vitamin E, and plant compounds that can reduce inflammation throughout the body.

7. May Protect Against Cancer

Some research indicates edamame's antioxidants may help defend against various cancers like breast, prostate, and colorectal cancer.

Snap Peas Nutrition & Benefits

Snap peas are a cross between garden peas and snow peas. They have plump pods like garden peas that are eaten along with the crunchy peas inside.

Snap Pea Nutrition Facts

The nutrition profile of snap peas includes:

• Vitamin C - 71% DV
• Vitamin K - 30% DV
• Vitamin A - 15% DV
• Folate - 12% DV
• Thiamine - 8% DV
• Fiber - 4g per cup
• Potassium - 4% DV

Snap peas are also high in carotenoids like lutein and zeaxanthin. They are low in calories, fat, carbs, and sodium.

Health Benefits of Snap Peas

Some of the top benefits linked to eating snap peas include:

• Improve gut health - with 4g of fiber per serving
• Protect vision - rich in lutein and zeaxanthin antioxidants
• Boost immunity - high in immune-supporting vitamin C
• Promote bone health - good source of vitamin K
• May prevent cancer - contain carotenoids
• Aid digestion - fiber keeps the GI tract regular

Edamame vs. Snap Peas

When comparing edamame vs. snap peas, here are some of the notable differences:

• Calories - Edamame has 95 per serving while snap peas have 30
• Protein - Edamame has 8g vs. 2g in snap peas
• Fiber - Snap peas have slightly more fiber at 4g vs. 5g in edamame
• Carbs - Edamame has 9g carbs compared to 6g in snap peas
• Taste - Edamame has a savory, nutty flavor while snap peas are sweet

Both provide antioxidants, vitamins, and minerals, but edamame has more plant-based protein. Snap peas are lower in calories and carbs than edamame.

Purchasing and Storage Tips

Buying Edamame

When purchasing edamame, look for:

• Bright green pods - Avoid yellowing or spots
• Firm, furry pods - Should not appear dried out
• Tightly closed pods - Beans should not be visible
• Harvest date - Choose as fresh as possible
• Refrigerated section - Not room temperature bins

Storing Edamame

To store edamame beans:

• Leave beans in the pods until ready to eat
• Store in refrigerator in breathable bag for 5-7 days
• Do not wash until ready to cook
• Blanch then freeze for up to one year

Selecting Snap Peas

Look for snap peas that are:

• Firm and crisp
• Bright green
• Medium in size
• Not dried out
• Free from blemishes

Storing Snap Peas

To maximize freshness of snap peas:

• Store loose in perforated plastic bag in fridge
• Rinse just before eating
• Use within 3-5 days
• Do not freeze

How to Cook Edamame and Snap Peas

Cooking Edamame

Popular cooking methods for edamame include:

• Boiling - Boil in salted water for 3-5 minutes until warmed through
• Steaming - Steam for 4-5 minutes until tender
• Microwaving - Microwave on high in a bowl with 2 tbsp water for 3-5 minutes
• Sauting - Saut in oil with spices or sauce for a flavored edamame
• Roasting - Toss with oil and roast at 400F for 15-20 minutes

Sprinkle with salt or seasonings after cooking. Overcooking makes pods tough.

Preparing Snap Peas

To cook snap peas:

• Rinse and trim ends
• Boil, steam, roast, or saut for 2-4 minutes until crisp-tender
• Do not overcook - keep crunchy texture
• Toss with lemon, oil, herbs, spices, etc. for flavor

Snap peas are great raw with dips or added to salads. Their sweet taste needs little seasoning.

Possible Concerns

Edamame and snap peas are very healthy foods for most people. However, there are some things to be aware of:

Allergies

Those with soy allergies or legume allergies should avoid edamame, as it is a soybean. Snap peas are in the legume family and may also cause reactions in those with legume allergies.

Bloating and Gas

The high fiber content in both edamame and snap peas may cause bloating, gas, or abdominal discomfort in some individuals, especially when consumed in large amounts.

Phytoestrogens in Edamame

The phytoestrogens in edamame may be harmful in certain hormone-sensitive cancers. Consult your physician before eating edamame if you have breast cancer or other hormone-related conditions.

Pesticide Exposure

Snap peas and edamame may be exposed to pesticide residue when conventionally grown. Choosing organic helps minimize exposure to potentially harmful chemicals.

Blood Thinners

The vitamin K content in edamame and snap peas could interfere with blood thinning medications. Those taking anticoagulant drugs should exercise caution and speak to their doctor.

Incorporating Into Your Diet

Here are simple ways to enjoy more edamame and snap peas as part of a healthy diet:

• Snack on raw snap peas with hummus or low-fat dip
• Steam or roast edamame and toss into grain bowls or salads
• Saut snap peas with garlic and olive oil as a side dish
• Add shelled edamame to soups, stir fries, and rice dishes
• Make snap pea slaw by slicing thinly and mixing with vinaigrette
• Blend cooked edamame into dips, spreads, smoothies, or guacamole

With their stellar nutrition, edamame and snap peas make nutritious and versatile additions to any eating plan.

The Bottom Line

Edamame and snap peas deliver a major dose of nutrition and plant-based protein in addition to being low in calories. Both provide antioxidants, fiber, vitamins, and minerals with edamame containing more protein and snap peas having fewer carbs.

Enjoy edamame and snap peas cooked or raw as nutritious snacks, sides, or mix-ins to salads, grains, and main dishes. Following safe handling and storage helps preserve the freshness and nutrient content of these nutritious vegetables.

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.