What Is Edamame Nutrition Health Benefits And Risks

The nutrition content of edamame makes it a healthy food. The beans have a rich nutritional profile and improve cardiovascular health. Moreover, they can lower cancer risk and regulate blood sugar levels. We explore edamame’s health benefits, nutrition facts, and possible side effects in this article. Take a look.

What Is Edamame?

Edamame beans were first cultivated in China about 7,000 years ago. These green immature soybeans are available in two forms — beans and pods. Unripe soybeans are sweeter and can be added to salads or soups. They are easy to cook and sold frozen, fresh, or in the pod. Edamame is a staple side dish in Japan.

Nutrition Facts Of Edamame

According to the U.S. Department Of Agriculture, a cup (155g) of frozen edamame contains (1): Edamame is high in protein and helps maintain optimal health. Here are the health benefits of edamame.

Health Benefits Of Edamame

1. May Improve Cardiovascular Health Studies state that foods rich in soy protein lower cholesterol. The bioactive compounds in soybeans may help reduce the risk of cardiovascular diseases (2). A study by Veterans Affairs Medical Center, Lexington, on laboratory animals found that consuming soy protein decreases serum cholesterol levels (3). Soy products are high in vitamins, fiber, minerals, and polyunsaturated fats that help improve cardiovascular health (4). Soy isoflavones may also help prevent atherosclerosis (buildup of fats on the artery walls) (5).
2. May Regulate Blood Sugar Levels Soy isoflavones and proteins may help regulate blood sugar levels (6). Thus, taking soy products may reduce type 2 diabetes risk. A study by Physicians Pharmaceuticals, Inc., USA, found that foods low in glycemic index (GI) values, like soy products, may control blood glucose and insulin levels (7). However, more studies are needed to understand this benefit of edamame in humans.
3. May Have Anticancer Potential Isoflavones in soy products, like genistein, have antioxidant properties that prevent the growth of prostate cancer cells. Thus, isoflavone-rich foods may reduce the risk of prostate cancer (8). A review published in Nutrients suggests that taking unfermented soy products may also reduce prostate cancer risk (9). Besides, taking a high dose of isoflavones may lower the risk of breast cancer too (10). However, more studies are warranted to understand this benefit of edamame.
4. May Reduce Menopausal Symptoms A review published in the Journal of Medicinal Food suggests that soy isoflavone intake may help menopausal women (11). A pilot study showed that women who had isoflavone-rich food for 12 weeks reported fewer menopausal symptoms (12). Another study on 51 women saw rates of hot flashes and night sweats drop by 57% and 43% respectively. They received 60 mg of isoflavones daily (13).
5. May Reduce Bone Loss Consuming traditional and whole soy, including edamame, may help reduce bone loss risk (14). A study by the National Institute of Health and Nutrition, Japan, found that soy isoflavones may have beneficial effects on bone loss (15). However, more research is warranted in this regard. As for postmenopausal women, a study found that isoflavone phytoestrogen genistein reduces bone loss (16).
6. May Improve Cognitive Function Soy isoflavone supplements may improve cognitive function and visual memory in postmenopausal women (17). They may also slightly benefit people with Alzheimer’s disease, though more thorough studies are warranted (18). The folate in edamame may act as an anti-depressant (19).
7. May Help Reduce Weight Edamame is rich in fiber and protein, which help in the process of thermogenesis. It keeps you satiated as it contains good fats. Consuming soy proteins and their isoflavones may help reduce weight. A review published in International Journal of Medical Sciences suggests that soy proteins have a beneficial effect on obesity (20).
8. May Reduce Skin Cancer Risk As per animal studies, the genistein (soy-derived isoflavone) in edamame may help improve skin elasticity and reduce skin cancer risk (21). However, more studies are needed to prove this claim.
9. May Help With Inflammation Edamame is a great source of protein and dietary protein, especially plant-based. Dietary protein has been scientifically shown to help reduce the risk or burden of inflammation in aging individuals (22). It can also help maintain lean mass, strengthen the muscles and physical functions, and fight oxidation and its subsequent adverse effects. Therefore, it is a great food option for those looking to increase their protein intake for well-balanced health. However, it is important to note that it must be consumed in moderation as the excessive consumption of edamame and other plant-based proteins is also known to worsen inflammatory conditions. As a kind of soybean, understanding soybeans’ benefits in addition to edamame’s benefits will be really fruitful for making a conscious food choice. Now that you know the health benefits of edamame, here are three simple recipes you can try in your kitchen.

3 Simple Edamame Recipes To Try

1. Edamame DipWhat You Need

Frozen edamame – 1 bag (12 ounces) Extra virgin olive oil – 3 tablespoons Peeled garlic cloves – 2 Juiced lemon – 1 Fresh basil or cilantro – 1 tablespoon (optional) Salt and pepper – to taste Pita chips, crackers, and/or veggies – for dipping

Process

What You Need

Frozen shelled edamame – 2 cups Extra virgin olive oil – 1 tablespoon Dried cranberries – 2 cups Crumbled feta cheese – 1 cup Freshly grated pepper – to taste

Process 3. Edamame HummusWhat You Need

Shelled edamame – 1 ½ cups Tahini – 1/3 cup Extra virgin olive oil – 3 tablespoons Lemon juice – 1/3 cup Roughly chopped garlic – 1 (medium) Fine-grain sea salt – ½ teaspoon Lightly packed fresh cilantro leaves – ½ cup Water – 2 to 4 tablespoons Sesame seeds – for garnish (optional)

Process Shital, a cooking and food blogger, shared a new recipe with edamame and soy beans. She says, “I love edamame!! Getting addicted to something that is nutritious is rare, but it is possible. With edamame potatoes, and soy beans being handy at home, adding complete protein to our meals is getting easier and interesting too (i).” These are some easy and delicious recipes of edamame. But some people may be allergic to edamame. It also may cause some side effects. Scroll down to know in detail.

Avoid Edamame If You Have Soy Allergy

Edamame is considered safe for most people. However, people with soy allergies should not eat edamame. These allergies are common in infants and children (23). Some people may experience diarrhea, stomach cramps, and constipation (24). However, research is limited in this aspect. If you are allergic to soy foods, try eating lima beans, green peas, and fresh fava. Is it OK to eat edamame every day? Yes, edamame can be consumed daily. One cup of edamame daily is considered safe for consumption. Is edamame good for gut health? Yes, edamame is good for gut health. It is rich in fiber, which aids in promoting gut health. Discover the nutritional profile of edamame beans by watching this video! Uncover the multitude of benefits packed in these vibrant green pods, from being a protein-rich superfood to promoting heart health, making these beans a must-add to your diet.