Have you heard of edamame before? This popular, tasty snack is plant-based and sugar-free. In this article, we’re going to tell you the important facts you need to know, including its health benefits. Sit back, relax and enjoy the read!
What is Edamame?
Edamame is more than just a delicious, plant-based snack that’s sugar free. In fact, it is young soybeans that have been harvested before they ripen and harden. You can buy them in a pod, frozen or fresh. There’s a wide variety of edamame products available online.
Edamame is naturally gluten free and low in calories. It also has no cholesterol and is an excellent source of protein, calcium and iron. In fact, it’s a great source of protein for people following a plant-based diet. You can read more about its nutritional content below.
Edamame is sometimes referred to as soybeans, but they are a different colour than soybeans, which are usually somewhere between beige and light brown. You can buy shelled edamame at the market, but they’re usually sold still in their pods. Traditionally, the snack is prepared with a pinch of salt or added to soups, noodle dishes or salads. You’ll find it at many Japanese and Chinese restaurants, as well as in most U.S. supermarkets.
Nutritional Content of Edamame
Edamame contains various amino acids, carbohydrates, fiber, protein, energy and low levels of sugar and fat. It is also a good source of essential vitamins and minerals. Refer to the table below to learn more about the essential nutrients it possesses.
| Principle | Amount | % Daily Value |
| Energy | 109 Kcal | 5.5% |
| Carbohydrates | 7.61 grams | 6% |
| Protein | 11.22 grams | 20% |
| Total Fat | 4.73 grams | 23.5% |
| Cholesterol | 0 milligrams | 0% |
| Dietary Fiber | 4.8 grams | 13% |
| Vitamins | ||
| Folates | 303 micrograms | 76% |
| Niacin | 0.925 milligrams | 6% |
| Pantothenic acid | 0.535 milligrams | 11% |
| Pyridoxine | 0.135 milligrams | 10% |
| Riboflavin | 0.265 milligrams | 20% |
| Thiamin | 0.150 milligrams | 12.5% |
| Vitamin A | 0 IU | 0% |
| Vitamin C | 9.7 milligrams | 16% |
| Vitamin E | 0.72 milligrams | 5% |
| Vitamin K | 31.4 micrograms | 26% |
| Electrolytes | ||
| Sodium | 6 milligrams | <1% |
| Potassium | 482 milligrams | 10% |
| Minerals | ||
| Calcium | 60 milligrams | 6% |
| Copper | 0.324 micrograms | 36% |
| Iron | 2.11 milligrams | 26% |
| Magnesium | 224 milligrams | 56% |
| Manganese | 1.672 milligrams | 73% |
| Phosphorus | 161 milligrams | 23% |
| Zinc | 1.32 micrograms | 12% |
Possible Risks of Eating Edamame
Past studies have connected edamame with increased risk of cancer, but there is not enough evidence to support this. Another possible risk of the food is a growing amount of people who have an intolerance or allergy. Soy is one of the most common allergens of children and infants, and consuming it can trigger eosinophilic esophagitis, which is an inflammation of the esophagus.
Health Benefits of Edamame
Here are some of the most incredible health benefits of edamame:
- Helps maintain cardiovascular health. Various soy foods may be beneficial in reducing the risk of various cardiovascular illnesses. A 2006 suggests that the consumption of various soy foods, like edamame, may help control blood glucose levels and insulin.
- Has anti-tumor properties. Various soy products are important in preventing the onset of any tumors. In fact, one study suggests that soy extract may significantly reduce the growth of tumors. This is one of the best health benefits of edamame.
- Helps improve digestion. The fiber in edamame is beneficial in facilitating digestion and averting bloating and constipation. Aside from this, fiber is also beneficial in ensuring good levels of cholesterol.
- Promotes healthy bones. Edamame has vitamin E, iron, phosphorus and calcium in it, all of which help provide the necessary nutrients to help strengthen bones and maintain bone density.
- Helps strengthen immunity. The nutrients, vitamins and antioxidants in edamame help strengthen the immune system. Always remember that a healthy immune system is the body’s best line of defense.
- Aids in skin care. Eating edamame can help you maintain healthy skin and repair any damages. It also contains isoflavones, which are connected to managing age-related skin changes in those going through menopause.
It is undeniable that the edamame is really healthy. Try incorporating it into your diet and see the changes it can have on you!
