Why Edamame Beans Are Healthy?
Edamame is a green variety of soybean that is most frequently served in its pod form. It is served usually after being sprinkled with sea salt. Edamame is a popular favorite for nutrition experts that is commonly recommended for low-carb diets. It is also recommended for people with diabetes because of the low sugar content (3.4 grams of sugar per single cup of shell beans). Recent nutrition research suggests that consuming soy protein may help in lowering bad cholesterol levels (LDL - low-density lipoprotein cholesterol) and even prevent the risk of acquiring certain cancers. According to the FDA (Food and Drug Administration), case reports have been highlighted in medical research wherein reductions were observed in coronary heart disease when the patient consumed at least 25 grams of soy protein in a day alongside a low saturated fat and low cholesterol diet.
What Is the Nutrient Content of Edamame Beans?
The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for one cup or approximately around 155 g (grams) of edamame pods :
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Fat: 8 g.
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Carbohydrates: 13.8 g.
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Fiber: 8 g.
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Sugars: 3.4 g.
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Protein: 18.4 g.
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Sodium: 9.3 mg (milligrams).
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Total calories: 188 kcal (kilocalories).
Edamame is a major type of legume and is lower in carbohydrates than most other legumes. Only 14 grams of carbohydrates are included in one cup of shelled and steamed edamame, or 150 to 155 grams of edamame beans. This is significantly less than the 40 to 45 grams of carbohydrates present in one cup of nutritiously prepared lentils or kidney beans or one cup of boiled garbanzo beans. And it shows that a single cup of shelled and well-cooked edamame beans can be an excellent source of nearly 8 grams of fiber which makes up for about one-third of the recommended daily fiber needed for adults. The daily value (DV) used for any food labels as set by the FDA recommends that a normal adult should consume at least 28 grams of fiber in a day from a balanced diet. Polyunsaturated fat may not only work to lower "bad" LDL cholesterol, but when saturated or trans fats are replaced with polyunsaturated fat in the daily diet, one can almost meet up to 20 % of their daily iron needs, 11 % of their daily vitamin C needs, 8 % of their daily calcium needs, and 14 % of their daily potassium needs just by eating edamame beans. Additionally, several essential trace amounts of micronutrients like copper, zinc, phosphorus, riboflavin, niacin as well as vitamin K are comprised in it.
Are Allergies Possible With Edamame Beans?
Any individual who is potentially allergic to soybeans should refrain from consuming edamame or any dishes which edamame would be tossed into. To those who are prone to soy or other related vegetable allergies, allergy symptoms can range from mild ones like itching or skin rashes to severe ones like facial swelling or breathing problems.
While case reports have also shown that susceptible individuals may experience flatulence or bloating when they eat edamame, it is rare and occurs only when one does not cook the edamame thoroughly and properly. To prevent the issue of undercooking the edamame bean pods, try cooking the bean pods for a longer duration than each time one finds them undercooked and only with a few pods at a time to ensure they are perfectly boiled.
Individuals who may be suffering from celiac disease or non-celiac gluten sensitivity can as well consume edamame beans. However, care should be taken to avoid any possible gluten cross-contamination with other soy products or allergies that may relapse in these people.
What Are the Health Benefits of Edamame?
The various health benefits of edamame beans are
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Cardioprotective: Most of the edamame's fat content is yielded from the monounsaturated and polyunsaturated fats that are cardioprotective and immune boosting. Hence they are high in "good fats". This polyunsaturated fat content is rich in omega-6 essential fatty acids while containing only small amounts of omega-3 fatty acids both of which are extremely crucial to the healthy fat metabolism in the body.
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Anti-diabetic: The high fiber and proteinaceous nature of this vegetable can potentially slow down the absorption of glucose into the blood and is useful both in prediabetics and diabetics to prevent sugar spikes.
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Anti-cancer Effect: Research shows that the consumption of soybeans is most helpful in preventing the risk of colorectal and rectal cancers. This particularly holds especially for women who are in the post-menopausal phase. Evidence has been demonstrated that women on soy isoflavone supplements in the post-menopausal phase have a reduction in clinical symptoms experienced like hot flashes.
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Bone Health: A diet that is generally high in soy protein, including certain types of soy protein as found in edamame beans can prove beneficial markers for improving bone health and may prevent the risk of osteoporosis because of the essential micronutrients in these beans. Research shows that higher soy consumption would aid in lowering blood pressure as the beans are highly proteinaceous.
How to Cook Edamame Beans?
These beans are best stored in the fridge in an airtight container. They can last around a week this way after purchasing them. Never consume or select edamame beans that have turned slimy, moldy, or stink with a bad smell. The best way to boil and cook edamame beans is to simply steam them for around five to ten minutes, either on the stovetop or in the microwave. The beans are generally always steamed along with the pods as well (each pod contains usually around one to four beans). However, some people also prefer steaming only the shelled beans without steaming the pods and may choose to discard them. Traditionally, however, the best way to serve them hot and piping fresh is along with their pods and then sprinkle a dash of sea salt on them for added flavor.
Conclusion
These green soybeans are not just a rich source of vegetable protein, but they are loaded with rich amounts of fiber, several essential micronutrient vitamins, and minerals. Since the second century BC, edamame has been renowned for its flavor and beneficial properties. Additionally, it promotes healthy bones, lowers the risk of cardiovascular diseases, enhances skin health, and helps with weight loss. It can therefore be a nutritious complement to a person's diet and a replacement for processed and sweetened foods.
