Here are some things to know about edamame and the health benefits of this food.
EDAMAME – The Japanese word “edamame” means “beans on a branch” and these are the health benefits we can get from this.
One of the many types of soybeans available is edamame. The other types are tempeh, miso, and tamari. And this particular type of soybean is quite unique because it can be consumed without being processed.
You can boil, steam, or pan-fry it. It has a faint taste of peas and butter. It also has a hint of sweetness and nuttiness. The texture is quite firmer compared to a pea.
The USDA estimates that a ½-cup or 75-gram (g) of shelled edamame has the following nutrients:
- Calories: 100
- Protein: 10g (20 percent daily value, or DV)
- Fat: 5g
- Carbohydrates: 8g
- Fiber: 6g (24 percent DV)
- Natural Sugars: 1g
- Calcium: 60 milligrams (mg) (6 percent DV)
- Iron: 8mg (10 percent DV)
- Sodium: 15mg
- Vitamin C: 6g (10 percent DV)
Soybeans, as much as we all know, are good plant-based sources of omega-3 fatty acids called alpha-linoleic acids (ALAs), and this type of nutrient can help reduce the risk of heart disease.
Since it is packed with protein and fiber, it may help one person drop unwanted pounds. Over time, it can reduce the risk of high cholesterol. And one of the many risk factors of high cholesterol is obesity and you may decrease your bad cholesterol level if you lose weight.
According to a review published in April 2017 in the journal Nutrients, this vegetable also has potential cardiovascular benefits.
Edamame is generally a safe food to eat unless you have a soy allergy. Also, if you are not eating fiber-rich foods on a regular basis, you will likely experience diarrhea, constipation, and stomach cramps which are mild side effects.
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