Edamame (Nutrition Facts, Health Benefits and Recipes) - Rasa Malaysia (2024)

FAQs

What is the healthiest way to eat edamame? ›

Salads. Shelled edamame are a great way to add plant-based protein, flavor, and hearty texture to a salad. Keep frozen shelled edamame as a freezer staple for a quick and easy no-cook protein.

While fats can be part of a healthy diet, too much fat in your diet is linked to health conditions like type 2 diabetes and obesity. Limit your risk by sticking to one ½ cup serving of edamame per day.

In addition to being a decent source of soy protein, edamame is rich in healthy fiber, antioxidants, and vitamin K. These plant compounds may reduce the risk of heart disease and improve the blood lipid profile, a measure of fats including cholesterol and triglycerides ( 7 ).

Edamame

Consuming soy foods, such as edamame, is linked with a lower risk of diabetes. This may be due to compounds found in soy called isoflavones, which may lower blood sugar levels and reduce insulin resistance in people with diabetes.

If you do not have a condition that may worsen with edamame consumption, about 0.5-1 cup daily is good for your health. The following are some of the most common edamame benefits: Complete source of dietary protein: Edamame contains all 9 essential amino acids and is the only plant-based source of complete protein.

Broccoli is an excellent source of Vitamin C. Edamame has more thiamin and folate. Both edamame and broccoli are high in calcium, dietary fiber and potassium. Broccoli is a great source of Vitamin K.

Promotes Digestive Health

Eating fiber-rich foods, like edamame, helps support digestive health by promoting healthy bowel movements and fueling the growth of beneficial bacteria.

Edemame is a specific subspecies that doesn't yield per acre what production beans do. Also, you have the cost of processing, shipping and what not added in. It is a limited specialty market and that limits willing growers. So processors have to pay up.

Per 100 grams, edamame has 9 grams of total fat; raw mature soybeans have 19.9 grams. Of the total fat content, 100 grams of edamame beans contain 1,981 milligrams of monounsaturated fat and 5,064 milligrams of healthy polyunsaturated fat; whole raw soybeans contain 4,404 and 11,255 milligrams respectively.

Bring a pot of water to a boil and add enough salt so the water tastes as salty as seawater. Add in-shell edamame and cook until the beans inside the pods are tender about 5 minutes. Drain, rinse with cold water to cool, and season to taste before serving.

Does edamame have a lot of estrogen? ›

Soybeans and edamame

Both soybeans and edamame have been linked to many health benefits and are rich in protein and many vitamins and minerals . They are also rich in phytoestrogens known as isoflavones . Soy isoflavones can produce estrogen-like activity in the body by mimicking the effects of natural estrogen.

Yes, edamame can be a good weight loss food to add in your diet and can even be eaten as a snack! “Edamame is a good choice for weight loss. It is high in protein and fiber-rich, helping you to reduce extra inches,” says Barar.

Unless you have a soy allergy, edamame is likely safe to eat. Some people experience mild side effects, such as diarrhea, constipation, and stomach cramps. (7) This is most likely to occur if you're not used to eating fiber-rich foods on a regular basis.

Edamame is a relatively low-carb food. A 160-g cup of edamame provides 13.8 g of carbs. People who follow a ketogenic diet typically follow a diet that contains 70% fat, 20% protein, and 10% carbs, but how they do this will depend on which version of the keto diet they follow.

Edamame are naturally cholesterol-free and gluten-free, and eating them may help to reduce your risk for several health conditions, including high blood pressure, diabetes, osteoporosis and high cholesterol. Edamame can be prepared in a variety of ways, or they can be consumed straight out of the pods.

COOKING WITH EDAMAME

Any soybean must be cooked before consumption, as all raw soy protein is considered poisonous. Cook whole edamame pods in boiling salted water for six to eight minutes, or until tender. The pods can also be steamed or microwaved, if you prefer.

In a medium pot, fill with an inch of water in a pot and bring it to a boil. Place the edamame in a steaming basket, cover pot with a lid, and steam for eight to ten minutes for fresh edamame and two to three minutes for frozen edamame. Finish with a sprinkling of flaky sea salt.

The fresh needed no preparation, nor did they require additional salt. Fresh edamame scored significantly better than frozen. Some of the frozen brands were discolored and had mushy textures, while the fresh was pleasantly green and crisp. But the fresh beans are also more expensive than their frozen counterparts.

But whatever you do, you won't want to eat edamame shells, no matter how green, vibrant, or alluring they might appear. While Epicurious notes that the shells themselves aren't toxic, they are difficult to chew and will likely be a challenge to swallow and digest.