Edamame – Review the Latest Research

Full Disclosure

Edamame are young soybeans picked before they mature or harden. They are available in shells, in pods, fresh or frozen. They are a well-loved and plant-based food that could benefit a person's health.

Edamame beans are gluten-free and are low in calories. They are cholesterol-free and contain iron, protein, and calcium.

Nutrition

The table below compares the nutrients that one cup of edamame shelled can provide with the nutrients an adult requires per day.

Some rules differ depending on the age of a person and their sex.

Nutrients in a 160-gram (g) cup cooked of edamame beans. Recommended consumption daily (adult)energy (calories) 234 – 3,000 depending on sex, age, and level of activity

  • energy (calories): 224 (Recommended intake: 2,000 to 3,000)
  • Protein (g): 18.4 (Recommended intake is 46-56)
  • Carbohydrates (g): 13.8 (of which 3.38 is sugar) (Recommended intake 130)
  • Fibre (g): 8 (Recommended intake 28-34)
  • Iron (mg): 3.52 (Recommended intake 8-18)
  • Calcium (mg): 97.6 (Recommended intake 1,000-1,300)
  • Magnesium (mg): 99.2 (Recommended intake 130-420)
  • Phosphorus (mg): 262 (Recommended intake 700-1,250)
  • Potassium (mg): 675 (Recommended intake 2600-3400)
  • Zinc (mg): 2.13 (Recommended intake 5-11)
  • Selenium (mcg): 1.28 (No required intake information)
  • Vitamin C (mg): 8.48 (Recommended intake 75-90)
  • Folate (mcg): 458 (Recommended intake 200-400)
  • Choline (mg): 87.5 (Recommended intake 250-550)
  • Vitamin A RAE (mcg): 40 (Recommended intake 400-900)
  • Beta carotene (mcg): 278 (No suggested intake information)
  • Vitamin K (mcg): 45.1 (Recommended intake 60-120)
  • Lutein + Zeaxanthin (mcg): 2,510 (No suggested intake information)

Edamame also has some amounts of vitamin E, Niacin, thiamin, riboflavin, and vitamin B6.

One cup of edamame beans provides an adult with the following:

  • nearly 10 percent of their daily calcium intake
  • more than 10 percent of their daily vitamin C
  • about 20 percent of their daily iron intake
  • at the very least 34 percent of their daily doses of vitamin K
  • at the very least 120 percent of their folate intake
  • at the minimum of 33 percent of their daily protein intake

Edamame also has:

  • Full-protein foods, like dairy products and meat, contain all the essential amino acids that humans require and that the body cannot produce.
  • Polyunsaturated fats contain Omega-3 Alpha-Linolenic Acid.
  • Isoflavones The following antioxidants could reduce the risk of developing cancer and osteoporosis.

Individuals who only consume plants may benefit from supplementing their diet with supplements.

Recipes and the best way to prepare edamame

Edamame can be purchased fresh from its pods, shelled, or frozen. When purchasing frozen edamame, you should ensure there aren't any additives in the ingredients and only the edamame.

The majority of edamame grown and consumed in the U.S. comes from Asia. However, U.S. producers are now producing genetically modified varieties that can be adapted to the local climate to satisfy the ever-growing demand for consumers in the U.S. market.

Tips for serving

Edamame has an enticing buttery taste that goes well with various recipes.

Strategies for cooking Edamame and serving it include

  • adding it to stews, soups, and rice dishes, salads, or casseroles
  • Boiling for 5-10 mins before allowing it to cool and then eating the pod and sprinkled with sea salt
  • being used as a condiment dish in the place of peas

Edamame recipes

Below are recipes you can test:

  • Crispy Parmesan garlic edamame
  • Tofu with edamame beans and spicy spices

Calories

Edamame cooked in water with 160 g of beans can provide 234 Calories. However, roasting, coating, or other processing methods can increase the calories in a single serving.

The label should be checked to determine how much edamame products in question contain.

Benefits

Researchers have found a link between soy-based foods and a lower risk of developing various ailments and improved general health.

1. Brain diseases that are a result of age

Research has suggested that eating soy isoflavones can reduce the possibility of cognitive decline.

Recent studies have shown that treating soy isoflavones could improve cognition and thinking, including remembering nonverbal information and fluency in speech.

One study from 2015 that included 65 patients with Alzheimer's disease didn't confirm these findings.

A 2015 study concluded that isoflavones from soy could improve cognitive performance after menopausal changes. The authors recommended following up with the study participants to study their rates of developing Alzheimer's later in life.

2. Cardiovascular disease

Scientists have discovered that soy protein is a source of nutrients that could lower low-density lipoprotein (LDL), also known as “bad” cholesterol, in the blood.

The authors of a 2017 study suggest that soybeans may aid cardiovascular health due to their fiber content, antioxidants, and other mechanisms.

Some people may find that eating soy products in lieu of full-fat dairy products helps lower their patients' cholesterol levels.

Most plant-based fats are not saturated, while animal fats are typically saturated. Consuming saturated fats can lead to heart disease and other cardiovascular issues.

3. Prostate cancer and breast cancer

There is some controversy over the effects that soy can have on the possibility of developing breast cancer.

Specific isoflavones in soy, called phytoestrogens, are believed to behave similarly to estrogen. The presence of estrogen can boost the likelihood of certain breast cancers.

The American Cancer Society (ACS) there is no evidence to suggest that soy products can increase the risk of developing breast cancer or other cancers. The ACS finds that the benefits of eating soy products will likely outweigh the risks.

A study from 2018 found that eating soy products could reduce the risk of developing prostate cancer in males. A review in 2020 suggests they may protect against breast cancer as well.

4. Depression

Edamame has folate, which is required by the body to create DNA and ensure proper cell division.

A few studies have linked low levels of folate to depression. Folate could help decrease the chance of developing depression by preventing excessive levels of homocysteine, which is a substance from forming within the body.

Homocysteine levels that are high could block some nutrients and blood from getting to the brain and can also hinder the manufacturing of the “feel-good” hormone serotonin. Serotonin is responsible for mood, sleep, and appetite.

5. Diabetes

An earlier 2012 study suggested that type 2 diabetics might benefit from eating unsweetened soy products like Edamame.

The researchers examined the information from 43,176 people aged 5.7 years. They discovered lower incidences of type 2 diabetes in people who ate unsweetened soy products, whereas those who consumed sweetened varieties had a greater chance of contracting the disease.

A review from 2018 of eight studies conducted in observation concluded that consuming soy products could help lower the risk of developing type 2 diabetes.

6. Fertility

A few people have suggested that consuming more protein and iron from plant sources like spinach, edamame, tomatoes, pumpkin, and beets could increase fertility or reduce the risk of developing ovulatory disorders.

Edamame is a rich source of folate, iron, and plant-based protein.

A short review of 2018 highlights the apparent connection between fertility and a higher intake of polyunsaturated fats, folic acid, and plant-based products. The authors urge greater awareness of the effects of an energizing diet on fertility issues.

7. Energy levels

The absence of iron in your diet may affect the way the body utilizes energy and lead to anemia caused by iron deficiency.

Edamame is a fantastic nonheme iron source as are spinach, lentils, and dried fruits.

8. Inflammation

A 2012 study found that 1,005 Chinese women who consumed a greater amount of soy-based foods were less likely to have inflammation indicators in their blood compared to those who didn't.

In 2017, a rodent study suggested that choline might help prevent inflammation that can lead to heart disease.

Edamame is a source of choline, a nutrient similar to B vitamins. It helps to promote good sleep, healthy muscle movement, and learning and memory.

The results don't prove that eating edamame containing choline can provide these benefits; however, it could provide some security. In contrast, a lack of choline could increase the risk of liver and muscle injury.

A cup of edamame beans that have been hulled could provide approximately 16% of the daily choline requirement.

9. Menopausal-related health issues

The estrogen-like properties of soy isoflavones can help reduce two aspects of menopausal aging. A 2016 study concluded that soy isoflavones can reduce bone loss and increase bone strength.

In a study conducted in 2017, women who took soy isoflavone for 12 weeks experienced fewer menopausal symptoms, which included hot flashes, fatigue, anger, depression, and more, in comparison to women who received no treatment.

Most studies have examined the effects of isoflavones in the absence of soy food. It's not known if consuming a regular diet can have the same effect.

Risks

Specific studies in the past have linked the consumption of many soy products to a higher risk of breast cancer. A review released in 2020 did not find evidence to suggest that moderate soy consumption can increase the risk. The authors instead found that higher levels of soy included in the diet could provide some protection against breast cancer.

Soy is an allergen commonly encountered in children and infants. It can cause symptoms in people suffering from eosinophilic esophagitis, an inflammatory allergic condition of the esophagus.

Anyone experiencing the symptoms associated with an allergic reaction must avoid eating edamame. If itchy, hives, and breathing problems occur and the person is suffering from breathing difficulties, they should seek immediate medical care. These signs could be an indication of anaphylaxis, a life-threatening illness.

Frequently asked questions

Are edamame and soybeans the same thing? Soybeans?

Edamame are young soybeans that are harvested before they mature or become hard. They are often eaten steamed or cooked inside their green outer shell.

Is edamame keto-friendly?

Edamame is a low-carb diet. A 160-gallon serving of edamame contains 13.8 grams of carbs. People who adhere to a ketogenic diet usually follow a plan comprised of 70 percent fat, 20% protein, and 10% carbohydrates; however, the way they accomplish this will depend on the ketogenic diet they are following.

Someone who is following the keto diet may want to consider how many carbs the edamame they consume and how it is compatible with their eating habits. If a dietitian suggests the keto diet, one might want to seek their guidance.

Incorporating spices or coatings may alter the nutritional value of edamame.

Edamame against. mukimame

Mukimame is a different name for edamame. They're the same thing.

Is edamame a legume?

Edamame is a bean and, consequently, a legume. However, legumes differ in their nutritional profiles. In comparison to pulses, like lentils, edamame offers the same amount of protein for 100 calories; however, it has a more excellent fat content and a lower content of fiber. The cooking and preparation techniques also impact nutritional value.

Lima beans vs. edamame

Lima beans, often called butter beans within the U.S., are native to South America. Edamame is a product of Asia and is a staple on the menus of Japanese, Chinese, and Korean dishes. Lima beans are typically lighter or have a spotted color, whereas edamame is bright green.

They are similar to each other but in different quantities. For instance:

Protein

    • Lima beans 6.05 g
    • Edamame: 11.5 g


Fat

    • Lima beans 0.34 g
    • Edamame: 7.57 g

Carbohydrates

    • Lima beans 19.3 g
    • Edamame: 8.63 g

Fiber

    • Lima beans 5.3 g
    • Edamame: 5 g

Energy

    • Lima beans are 103 kcal.
    • Edamame 140 Kcal

Is edamame gluten-free?

Edamame is gluten-free and natural, according to the Celiac Disease Foundation, but it is essential to check other ingredients used in the preparation process or during processing.

Does edamame have a low FODMAP?

Patients suffering from inflammatory bowel disease might benefit from a lower FODMAP food plan, which restricts the consumption of fermentable oligosaccharides, monosaccharides, disaccharides, and polyols.

Certain soy products, like tofu, can be used by people who follow this diet; however, edamame might not be suitable, according to a 2017 study.

Do you have to eat edamame if pregnant?

There have been issues have been raised regarding whether foods that contain soy isoflavones could pose a threat during pregnancy. However, these concerns mainly resulted from studies on animals, while human studies have not proved that eating soy products could impact the health of a developing fetus and its development.

Consuming the edamame plant during pregnancy can increase levels of folic acid. Folic acid, commonly referred to as vitamin B9, is crucial for the growing fetus's overall health. Many people are taking folic acid supplements during this time.

Anyone with concerns regarding consuming edamame in their pregnancy should consult an expert, particularly when they're considering boosting the amount they consume while taking supplements.

Like other foods such as edamame, following the safety instructions and boiling edamame properly before eating is crucial.

Summary

Like other soy-based products, edamame is a source of numerous important nutrients. It is a nutritious and healthy alternative to processed and sweetened foods.

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