Are Edamame Healthy?

People with a soy intolerance or allergy should avoid consuming soy.

Medically reviewed by Jamie Johnson, RDN

Edamame is a low-carb, high-protein legume made from soybeans. It is rich in fiber, folic acid and magnesium and contains all nine essential amino acids. The harvested soybeans, edamame, are tender and easy to eat. Ripe soybeans are dried and used to make soy products such as tofu.

Edamame is traditionally found in East Asian cuisine and is commonly found in vegetarian and vegan diets. In grocery stores, you can find edamame whole, in the shell, frozen, or fresh.

Soy is the eighth most common allergen in the United States. A soy allergy can have serious side effects. If you are allergic to soy, avoid edamame.

This article is about the health benefits of edamame, the best way to prepare it, and how to recognize a soy allergy.

Nutritional Value of Edamame

Edamame contains all essential amino acids and is rich in calcium, fiber, vitamin C and iron. Nutritional information for 1 cup of beans (edamame with shell) includes:

Where can I get edamame?

You can usually find edamame, whole or in the shell, in the frozen section of your local grocery store. Some stores with specialty sections sell fresh edamame pods.

Health Benefits of Edamame

Edamame is an excellent source of plant-based protein, with over 18 grams per cup (cooked and peeled). Soy protein is considered high quality because it contains all nine essential amino acids and is therefore often a staple in vegetarian and vegan diets.

Few carbohydrates

Compared to other legumes, soy is gluten-free and low in carbohydrates. Edamame, for example, has only 14 grams of carbohydrates per cup, compared to 40 grams of cooked beans.

Prevents hyperglycemia

Edamame is a food rich in fiber. One cup provides about a third of the recommended daily dose. That's why it's a great snack for diabetics as its high protein and fiber content prevents sugar spikes. Soy products like edamame are also high in protein and contain compounds called isoflavones, which reduce the risk of developing type 2 diabetes.

Reduces LDL cholesterol levels

Edamame is low in fat (8 grams per cup) and contains polyunsaturated fats, which are considered "good" fats and may help lower total cholesterol and LDL ("bad" cholesterol). In one of 46 studies, researchers found that 25 grams of soy protein per day reduced total LDL levels by 4% in adults. One cup of edamame contains about 18 grams of soy protein.

Reduces menopausal symptoms

Soy contains natural plant substances called phytoestrogens, which mimic the female hormone estrogen. During menopause, estrogen production slows, leading to bone loss, vaginal atrophy, and other symptoms.

One study found that consuming about 15 grams of soy protein, such as edamame, over a six-month period reduced bone loss. Although more research is needed, some evidence suggests that consuming soy like edamame during menopause may help relieve symptoms such as hot flashes.

Reduces the risk of cardiovascular disease

Soy products like edamame have been proven to reduce the risk of heart disease and improve cardiovascular function thanks to their polyunsaturated fats, fiber, vitamins and minerals.

One study found that replacing red meat with soy and nuts reduced the risk of heart disease by 14%. Other studies showed that those who consumed soy products at least four times a week were less likely to develop cardiovascular disease than those who did not consume soy at all.

May prevent prostate cancer

Some studies have shown that isoflavones, compounds found in soy, inhibit the growth and development of prostate cancer. After digestion, soy isoflavones become steroid-like compounds that reduce the spread of cell migration. Residents of countries with traditional diets high in soy products have a much lower incidence of prostate cancer than populations with low soy consumption.

Reduces blood pressure

Potassium-rich foods like edamame have been shown to lower blood pressure. The mineral helps to relax the walls of blood vessels, thereby reducing blood pressure. One cup of edamame beans contains about 676 mg of potassium. This represents approximately 25% of the recommended daily value for adult women and 20% for adult men.

He stays away

Unless you are allergic to soy or have health problems that could be made worse by consuming soy, it is safe to eat edamame regularly. Be sure to watch for signs of bloating or bloating, which may indicate an intolerance to the medication. Adjust the amount accordingly or talk to your doctor.

Are edamame beans and pods edible?

Edamame's shell can be tempting to chew because it absorbs the flavor as it cooks. Technically, edamame pods and beans are edible, but it is not recommended to eat the pods as they are difficult to chew and swallow. Edamame pods or skins should be discarded or composted.

If you accidentally eat a pod or pod, don't worry. They are not poisonous and are probably easy to digest, but too many pods can cause digestive problems.

Soy risks and considerations

Soy allergies usually occur in children under 3 years old, but allergies can develop at any age. Clear signs of an immune response to soy include:

Itchy
difficult breathing
Frequent cough
Goose flesh

Be aware of soy intolerance, which may manifest as digestive problems, gas, bloating, or other mild symptoms.

Because soy is found in many foods, such as soy milk, tofu, soy sauce, and even processed foods like bread and energy bars, it is important to monitor symptoms.

Boil, cook and press

If making an appetizer, boil, steam, or heat the whole pods (with skin on) for 10 to 15 minutes or until tender. Then filter, rinse and add salt if desired. Use your teeth to loosen the beans from the pods.

Use the same cooking methods when working with edama beans. Then stir, puree or cook as desired. They can be added to soups, salads or purees instead of chickpeas.

You have to make edamame. Soy can cause serious digestive problems if consumed raw.

Summary

Edamame is the only plant-based protein source that contains all nine amino acids. They are high in fiber, low in carbohydrates, and contain healthy fat compounds that lower total cholesterol and relieve hot flashes.

Relatively cheap and quick to prepare, edamame is a staple for vegetarians and vegans. Since edamame is an unripe soybean, people with a soy allergy should stay away from it and those with an intolerance should consult a doctor before consuming it.

Read the original article on Verywell Health.