Is edamame good for you? Benefits and recipes

Is edamame good for you? Young soybeans are known as edamame and are quite popular in Asia. They have gained popularity in Western countries due to their nutritional benefits. Soy is used to produce various food products, like soy protein powder, tofu, soybean oil, soy sauce, miso, natto and tempeh.

Edamames are immature soybeans that can be cooked and consumed as they are or added to soups, sushi, stews, salads and noodles. They're popular in both Japanese and Chinese cuisines and are available in U.S. food stores.

Edamame is known to be rich in several essential nutrients, including dietary fiber, vitamins, minerals and antioxidants. In this article, we bring health benefits that make edamame good for you and some of the best ways to include them in your diet.

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Is edamame good for you? Nutritional facts

The high protein profile makes edamame good for you (Image via Unsplash/Crystal Jo)

According to data provided by the U.S. Department of Agriculture, a cup of cooked edamame contains:

• Water: 113 grams
• Calories: 224 kcal
• Protein: 37% of the Daily Value (DV)
• Total lipid: 12.1 grams
• Carbohydrates: 13.8 grams
• Fiber: 8 grams
• Sugars: 3.38 grams
• Calcium: 10% of the DV
• Iron: 20% of the DV
• Magnesium: 25% of the DV
• Phosphorus: 26% of the DV
• Potassium: 19% of the DV
• Folate: 115% of the DV
• Vitamin K: 156% of the DV
• Thiamine: 20% of the DV
• Riboflavin: 14% of the DV
• Copper: 27% of the DV

Edamame is an amazing source of vegan protein along with good amounts of various categories of nutrients, including iron, magnesium, potassium, folate, vitamin K and copper. All these important micronutrients make edamame good for you.

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Benefits of eating edamame

Edamame contains 224 calories per cup, which is why it cannot be considered among the best foods for weight loss. However, consuming them in small amounts is considered safe in a low-calorie diet. Edamame is usually had as a snack and does not contribute significantly to the overall calorie intake.

It contains 13.8 grams of carbs per cup, so it's not allowed in a low-carb diet. In carb-restricted diets, the amount of carbs consumed is usually kept below 10% of the total calories consumed. The carb taken from all sources must be counted to determine whether edamame can be included or not. However, you can include it as a minor snack occasionally.

Research has indicated that soybeans can help reduce post-menopausal symptoms in women. They're a good source of plant-based protein and can help with muscle gain among vegans and vegetarians.

Slow-digesting carbs present in edamame help lower blood sugar and insulin, which makes edamame good for you if you have type 2 diabetes. Some studies have also associated edamame with lower levels of bad cholesterol. Nutrients in edamame, including isoflavones, are associated with a lower risk of certain cancers. All these properties make edamame good for you.

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What is the best way to eat edamame?

Edamame is best enjoyed as a salad. (Image via Pexels/Cup of Couple)

Easy and simple snack recipes are the best way to enjoy these young soybeans. They go amazingly with feta cheese and cranberries. Their versatility makes edamame good for you.

Try out this amazing recipe below:

Edamame, cranberry & feta aalad

This recipe includes feta cheese and cranberries, which makes edamame more nutritious.

Ingredients:

• 2 cups frozen or fresh edamame
• 2 cups fresh cranberries
• 1 tablespoon extra virgin olive oil
• Ground pepper to taste
• 1 cup chilled and fresh feta cheese

Instructions:

• Defrost frozen edamame in the microwave, and allow it to cool. For fresh edamame, skip this step.
• Toss the edamame and cranberries together with olive oil and pepper.
• Gently add small cubes of feta cheese, and toss them.
• Refrigerate for 30 mins, and serve chilled.

An impressive nutritional profile and health benefits make edamame good for you, especially if you're aiming to start a plant-based diet.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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