What are Edamame?
Edamame are immature soybeans that are harvested before they harden. The name "edamame" is Japanese for "branch bean" or "stem bean."
These young soybeans are bright green in color and are typically steamed or boiled while still inside the pod and served as a snack or appetizer. They have a sweet, nutty flavor and a soft texture.
Edamame Nutrition Facts
Edamame is highly nutritious. Here are some key nutrients found in a one-cup serving of edamame (155 grams):
- Calories: 189
- Protein: 17 grams
- Carbs: 16 grams
- Fiber: 8 grams
- Fat: 8 grams
- Vitamin K: 31% of the RDI
- Folate: 12% of the RDI
- Manganese: 12% of the RDI
- Thiamine: 11% of the RDI
- Copper: 10% of the RDI
As you can see, edamame contains a good balance of protein, fat, and carbs. It's high in fiber, as well as several vitamins and minerals.
Carbs in Edamame
There are around 16 grams of total carbohydrates in one cup (155 grams) of edamame. This includes 8 grams of filling fiber.
So there are 8 grams of net digestible carbs, which have minimal impact on blood sugar levels.
Comparing Carbs in Shelled vs Unshelled Edamame
Shelled and unshelled edamame have very similar nutritional profiles. However, there is a small difference in the carb contents:
- Shelled edamame: 17 grams carbs per cup 9 grams fiber 8 grams net carbs
- Unshelled edamame: 16 grams carbs per cup 8 grams fiber 8 grams net carbs
So unshelled edamame is very slightly lower in total and net carbs than the shelled version. But the difference is negligible.
Health Benefits of Edamame
Consuming edamame offers several health benefits. Here are some of the top reasons to add these tasty soybeans to your diet.
Rich in Protein
Getting enough protein is important for building and maintaining muscle mass, supporting weight loss, and keeping you full between meals.
Protein also helps transport oxygen throughout your body, produces important enzymes and hormones, and strengthens your immune system.
Edamame is an excellent high protein food option, providing around 17 grams per cup (155 grams).
Animal products like meat and dairy tend to be high in protein. Edamame offers a tasty high protein plant-based choice for those following vegan or vegetarian diets.
High Antioxidant Content
Antioxidants are compounds that fight cell damage caused by free radicals within your body. This cell damage is linked to aging, as well as some chronic diseases.
Edamame contains various antioxidants, including vitamin E, manganese, phenolic acids, and isoflavones.
Getting plenty of antioxidants from foods like edamame may help prevent heart disease, cancer, eye conditions like cataracts and macular degeneration, and more.
May Lower Cholesterol
High cholesterol levels are a major risk factor for heart disease. Edamame may help lower cholesterol.
A few studies have found that consuming soy foods leads to decreased total and LDL (bad) cholesterol levels.
This is likely because edamame contains isoflavones. These may help reduce cholesterol absorption and improve liver function.
Rich in Vitamin K
Edamame is an excellent source of vitamin K, providing 31% of the RDI in one cup (155 grams).
Vitamin K regulates blood clotting. It also plays an essential role in bone metabolism and reducing inflammation.
Adequate vitamin K intake may protect against conditions like bone fractures, arthritis, cancer, heart disease, and brain conditions like dementia.
Contains Folate
Edamame contains good amounts of folate, with one cup (155 grams) providing 12% of the RDI.
Folate nourishes your body in many ways, including by helping form DNA, producing new cells, and supporting nervous system function.
Low folate (vitamin B9) can cause anemia and may lead to birth defects. Both adults and children benefit from adequate folate in their diets.
Potential Concerns
Eating edamame is associated with very few risks or side effects. Here's what you should know.
Soy Allergies
Having an allergy to soybeans or related products like edamame is one potential concern to be aware of.
Those with a soy allergy often experience symptoms like hives, vomiting, diarrhea, and swollen airways shortly after consuming soy.
If you have a known soy allergy, it's important to avoid products like edamame, soy milk, tofu, and soy sauce.
Phytoestrogens
Edamame contains phytoestrogens. These plant compounds are similar in structure to estrogen, one of your body's main female sex hormones.
There's some concern that high intake of phytoestrogens may have a negative effect on fertility or breast cancer risk.
However, findings in this area remain largely inconclusive. The evidence on health impacts of phytoestrogens in moderation is also lacking.
Overall, for those without soy allergies, eating edamame in normal food amounts is considered safe.
Pesticide Residue
Some brands of edamame have tested positive for pesticide residue. If you want to avoid pesticides when eating edamame, consider choosing organic.
However, pesticide residue found on conventional edamame is generally well below amounts permitted by governmental health and safety organizations.
How to Add to Your Diet
Wondering how to fit more edamame into your routine? Here are some simple ideas:
Appetizers and Snacks
Edamame makes a tasty and healthy addition to a veggie tray or as an appetizer before any meal.
For parties, substitute chips or crackers with bowls of shelled edamame sprinkled lightly with sea salt.
Salads and Bowls
Mix shelled edamame into leafy salads, grain bowls, and pasta or noodle dishes for an extra boost of nutrition.
Soups and Stews
Simmer shelled edamame in bone broths and vegetable or bean soups for the last 5 minutes of cooking.
You can also toss edamame into hearty stews during the last few minutes before serving.
Sides and Main Dishes
Saut shelled edamame with olive oil, garlic, ginger, soy sauce, honey, and red pepper flakes. Serve this tasty side with grilled meats or fish.
For a vegetarian main, try this edamame succotash made with corn, zucchini, and basil.
FAQs
Are edamame and soybeans the same thing?
Edamame are immature soybeans harvested before they harden. So while edamame is made from soybeans, there are some differences in nutrition content and texture.
Can you eat edamame pods?
Edamame pods are typically not eaten. You can bite the pod open, eat the soft beans inside, and discard the outer pod. However, the pods are edible and contain fiber.
Do edamame beans need to be cooked?
Yes, edamame should always be cooked before eating as raw soybeans contain compounds that can be toxic or hard to digest. Boiling or steaming edamame for 3-5 minutes is perfect.
Are frozen edamame healthy?
Frozen edamame is nutritionally similar to fresh. Frozen varieties may even retain more nutrients since they are often flash-frozen at peak ripeness when harvested.
Does edamame cause gas or bloating?
Edamame contains raffinose sugars that can cause gas, cramping, or bloating. Introduce edamame slowly and drink plenty of fluids to help reduce digestive issues.
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.
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