Edamame: A Nutritional Powerhouse with Numerous Health Benefits
1. Prevents Blood Sugar Spikes
Edamame is considered a high-fiber food, providing about one-third of the recommended daily intake. It is an excellent snack for people with diabetes, as it is low in carbohydrates and high in protein and fiber. This combination can help slow the absorption of sugar and improve blood sugar levels.
2. Lowers LDL Cholesterol Levels
Studies have shown that the protein, isoflavones, and fiber in edamame may contribute to lowering total cholesterol and low-density lipoprotein (LDL) cholesterol. One study found that consuming 25 grams of soy protein daily reduced overall LDL levels in adults by up to 4%.
3. May Reduce Menopause Symptoms
Soybeans contain phytoestrogens, which mimic the female hormone estrogen. The production of estrogen slows during menopause, causing bone loss, vaginal atrophy, and other symptoms. Consuming 15 grams of soy protein, like edamame, for six months has been shown to reduce bone loss and may help alleviate menopausal symptoms.
4. Lowers Risk of Heart Disease
Soy foods, like edamame, have been shown to reduce the risk of heart disease and improve the function of the heart and blood vessels. Replacing red meat with soy and nuts lowered the risk of heart disease by 14%.
5. May Prevent Prostate Cancer
Some studies have found that isoflavones in soy inhibit the growth and development of prostate cancer. Once digested, soy isoflavones become steroid-like compounds that decrease cell transition from the normal to the cancerous state.
Are Edamame Beans and Pods Both Edible?
Both the pod and the edamame beans are edible, but it is not advisable to eat the pods as they are tough to chew and swallow. Edamame pods should be disposed of or composted.
Soy Risks and Considerations
Soy allergies typically appear in children under 3, but it’s possible to develop an allergy at any age. Telling signs of an immune response to soy include itching, trouble breathing, repetitive coughing, and hives. Be mindful of soy intolerance, which may manifest as digestive issues, bloating, or other mild symptoms.
How to Prepare Edamame
Edamame is traditionally found in East Asian cuisine. To enjoy as a snack, boil, steam, or microwave whole pods (shells on) until they are soft. Then, strain, rinse, and add salt to taste. Use your teeth to pop the beans out of the shell.
Summary
Edamame is a nutritional powerhouse, providing all nine essential amino acids. It is high in fiber, low in carbs, and contains helpful compounds that may help lower cholesterol levels, relieve menopausal symptoms, regulate blood sugar levels, reduce the risk of heart disease and some cancers, and more. Relatively inexpensive and quick to prepare, edamame is a staple for vegans and vegetarians. However, people with soy allergies should avoid it, and those with an intolerance should consult a healthcare provider before consumption.
