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The popularity of Japanese foods have increased takers for not just sushi, sashimi and miso, but also edamame. Have a tough time, pronouncing it, do you? Well, it may be a bit of a tongue twister, but is also tantalising for your taste buds and beneficial for health. Edamame has multiple health benefits due to its nutritional profile. Let us tell you more about these little wonders!
Immature soybeans are called edamame, and they are sometimes also referred to as a vegetable-type soybean. Is edamame good for you? Yes, says Clinical Nutritionist Jagriti Barar. “Soybean is a versatile food crop that can be developed into soya products-tofu, soybean oil, soy sauce, miso, and tempeh. It can also be consumed as whole in the form of edamame or green soybean,” the expert tells Health Shots.
Edamame is considered a complete protein that is packed with essential amino acids needed for muscle maintenance. Just 100 grams of edamame contains roughly 9.4g of protein and 129 kcal. It is a valuable source of a variety of other nutrients such as vitamin A, vitamin C, folate, calcium and iron. Additionally, it is rich in healthy fiber, antioxidants and vitamin K.
According to the Food Data Central, 100 g of cooked edamame contain 122 calories. Therefore, a bunch of edamame does not have too many calories, but gives us a lot fibre and other nutrients. This makes edamame a good snack.
Edamame are small in size, but big on benefits. Here are some health benefits of edamame.
The most prominent edamame benefits is due to its protein content. Protein is an important building block for health. While it may be easy to find good quality protein for non-vegetarians, it can be difficult for vegetarians and even tougher for vegans. “One concern is the relatively low protein content of many plant foods, but adding edamame protein to the diet can solve this problem, as this plant protein is packed with all essential amino acids,” says Barar.
Another important edamame health benefit is that it improves cardiovascular health. “The properties of soy protein are such that it can lower the low-density lipoprotein or bad cholesterol levels. Mostly plant-based fats are unsaturated, whereas animal fats tend to be saturated. Consuming too much-saturated fats can contribute to heart disease and other cardiovascular problems. So, edamame is a kind of soy protein can be a healthy plant-based substitute compared to animal protein,” she adds. A study, published in The Journal of Nutrition, states that 25 grams of soy protein, found in edamame, every day, led to a 3-4 percent reduction in cholesterol.
Not only are edamame beans good for you, but they will help you stay on track with your weight loss goals as well. 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.
Also Read: 5 drinks to start your day with during your weight-loss journey
The consumption of edamame is linked to a reduction in premenopausal symptoms including hot flashes, fatigue, irritability and night sweats. This is because of natural levels of phytoestrogens, also called isoflavones, says the nutritionist. This study, published in the Lancet, states that isoflavones, present in edamame, can help you alleviate these symptoms.
These soy isoflavones may slow bone loss and improve bone strength, reducing these most visible signs of osteoporosis, states a study, published in The American Journal of Clinical Nutrition.
Edamame benefits for skin are widely known. The isoflavones present in edamame are said to boost collagen in the skin. This leads to a visible decrease in common skin ageing signs such as fine lines and wrinkles. However, more studies are needed for proof.
These little snacks can be a great choice for diabetic people due to its low in glycemic index. Its consumption is said to not raise blood sugar levels, thus forming a great connection between edamame and diabetes control.
A study, published in the journal Nutrition, notes that soy products are associated with a reduced risk of prostate cancer, making it beneficial for men.
Diet is an important aspect of a healthy pregnancy. Since edamame is a rich source of folate, iron and plant-based protein – all essential nutrients during pregnancy – it makes it a food worth having. What’s more? “Edamame is a great non-heme iron source. This can help you prevent anaemia. Since mostly pregnant ladies are anaemic, consuming these green soybeans can be helpful,” says Barar.
The folate content in edamame reduces the risk of depression by stopping too much of a substance called homocysteine from forming in the body. High levels of homocysteine can prevent blood and other nutrients from reaching the brain, and they can interfere with the production of the hormone serotonin, shares the nutrition expert.
Also read: Know how the Japanese diet can help you fight fatty liver disease
No matter what the health benefits maybe, excessive consumption of any foods may prove detrimental. While edamame may be safe to consume unless you have a soy allergy, watch how much you eat.
There are concerns that some of the isoflavones in soy, known as phytoestrogens, mimic estrogen. The risk of breast cancer increases if the level of estrogen is high in the body. But the expert says there is no clear-cut evidence that suggests that soy products increase the risk of breast or other types of cancer.
Another concern regarding soy products is that it may disrupt the thyroid gland functioning. People with hypothyroidism, especially, may be at risk from soy-induced disruptions. “This issue can be worked out as thyroid medication is taken in the morning and you can consume edamame a few hours later in lunch or dinner,” suggests the expert.
Edamame can be boiled, steamed, pan-fried, or even microwaved until cooked. It is traditionally cooked with a pinch of salt, but even garlic is a common condiment that goes well with these beans. In Japanese and Chinese cuisine, it is consumed with sushi, but it can be added to soup, salads or can be eaten as a snack.
While cooking or buying edamame, here’s what to keep in mind:
* Frozen edamame will cook faster than fresh.
* Adding salt to the boiling or steaming water will help to flavour the beans as they cook.
* Quality matters so buy or source beans that look bright green. The edamame should be tender and fresh. If unsure, about the worms, first shell the edamame pods and then steam only the inner green beans.
* Edamame should be preferably eaten on the same day. However, fresh edamame will stay edible for three days when stored in the refrigerator.
* Keep them moist to prevent discoloration and wilting of edamame
Edamame are boiled green soybeans which are extremely healthy for us. It is high in fibre as well as protein, and low in calories, making it a perfect snack for weight loss. It also contains vitamin C and vitamin A and is a good source of iron. Edamame can be added to other dishes as well such as pasta and stir fries.
Edamame is rich in fats and too much fat intake can have an adverse affect on the body. Therefore, while edamame can be had everyday, don’t go beyond half a cup.
When it comes to calories, broccoli has 72 percent less calories than edamame. Broccoli has 34 calories per 100 g, while edamame has 122. However, broccoli has less protein, more carb and less fat content than edamame.
Peas has 33 percent less calories than edamame. However, edamame has more protein, lesser carbs and more fat than peas.
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