Soybeans are one of the world's most popular and versatile food products. Processed into various food products such as soy protein, soybean oil, soy sauce, etc.
Edamame immature soybeandir, hence the alias green soybeansd.
Traditionally eaten in Asia edamameIt is gaining popularity in other countries, often as an aperitif.
What is Edamame?
Edamame beansis the immature form of soybeans.
Because it is green in color, it has a different color than regular soybeans, which are typically light brown, tan, or beige.
Traditionally, it is prepared with a pinch of salt and added to soups, vegetable dishes, salads, and noodle dishes, or eaten as a snack.
Soy foods are controversial. Some people avoid eating soybeans because it can partially interfere with thyroid function.
Edamame Nutritional Value
Edamameis relatively low in carbohydrates and calories but rich in protein, fiber and a number of important micronutrients.
A bowl prepared edamame bean It contains the following nutrients:
189 calories
16 grams carbohydrates
17 grams of protein
8 grams of fat
8 grams of dietary fiber
482 micrograms folate (121 percent DV)
1,6 milligram manganese (79 percent DV)
41.4 micrograms vitamin K (52 percent DV)
0,5 milligram copper (27 percent DV)
262 milligrams phosphorus (26 percent DV)
99,2 milligrams magnesium (25 percent DV)
0.3 milligram thiamine (21 percent DV)
3,5 milligram iron (20 percent DV)
676 milligrams of potassium (19 percent DV)
9.5 milligrams vitamin C (16 percent DV)
2.1 milligram zinc (14 percent DV)
0.2 milligram riboflavin (14 percent DV)
In addition to the nutrients listed above, edamame small amounts of calcium, pantothenic acid, Vitamin B6 and niacin.
What Are the Benefits of Edamame Beans?
Contains high protein
Getting enough protein is essential for good health. Vegans and vegetarians need to pay special attention to what they eat daily.
One of the concerns in vegan diets is that the protein content of many plant foods is relatively low. However, there are some exceptions.
For example, beans are among the best plant-based protein sources. It is the cornerstone of many vegan and vegetarian diets.
One bowl (155 grams) cooked edamame Provides about 17 grams of protein. Additionally, soybeans are a source of protein.
Unlike many plant proteins, they provide the essential amino acids the body needs, although they are not as high quality as animal proteins.
Lowers cholesterol
Observational studies have linked abnormally high cholesterol levels to an increased risk of heart disease.
A review study concluded that consuming 47 grams of soy protein per day can lower total cholesterol levels by 9.3% and LDL ("bad") cholesterol by 12.9%.
In another analysis of studies, 50 grams of soy protein per day reduced LDL cholesterol levels by 3%.
In addition to being a good source of soy protein, edamame healthy fiber, antioxidants and Vitamin K rich in terms.
These plant compounds can reduce the risk of heart disease and improve blood lipid profile, which are fat measurements that include cholesterol and triglycerides.
Does not raise blood sugar
Those who regularly consume easily digestible carbohydrates such as sugar have an increased risk of chronic disease.
This is because carbohydrates are rapidly absorbed and digested quickly.
Like other types of beans, edamame It does not increase blood sugar excessively.
The amount of carbohydrates is lower than the ratio of protein and fat. In addition, the measure by which foods raise blood sugar levels glycemic index is very low.
Bu edamameIt makes it a suitable food for people with diabetes. It is also an excellent food for a low-carb diet.
Rich in vitamins and minerals
Edamame It contains high amounts of vitamins and minerals.
The table below is 100 grams edamame and comparing some of the main vitamins and minerals in mature soybeans.
Edamame (RDI)
Mature soybeans (RDI)
folate
78%
14%
Vitamin K1
33%
24%
thiamine
13%
10%
Vitamin B2
9%
17%
Iron
13%
29%
Virgin
17%
20%
Manganese
51%
41%
Edamamemuch more vitamin K than ripe soybeans, and folat It contains.
One cup (155 grams) edamame If you eat, you'll get about 52% of the RDI for vitamin K and more than 100% for folate.
May reduce the risk of breast cancer
Soybeans are high in plant compounds known as isoflavones.
Isoflavones are similar to the female sex hormone estrogen and can bind to receptors on cells in the weak body.
Because estrogen is thought to promote certain types of cancer, such as breast cancer, some researchers think that consuming large amounts of soybeans and isoflavones may be risky.
Still, most similar studies also show that a balanced consumption of soybeans and soy products may slightly lower the risk of breast cancer.
It also shows that consuming isoflavone-rich foods early in life can provide protection against breast cancer later in life.
Other researchers have not found a protective effect on soy and breast cancer risk. However, long-term controlled studies are needed before firm conclusions can be made.
May reduce menopausal symptoms
Menopauseis a phase in a woman's life when menstruation stops.
This natural state is often associated with conditions such as hot flashes, mood swings, and sweating.
Studies show that soybeans and isoflavones can slightly reduce symptoms that occur during menopause.
However, not all women are affected by isoflavones and soy products in this way. Women must have the right type of gut bacteria to experience these benefits.
Certain strains of bacteria can convert isoflavones into a compound believed to be responsible for many of soybean's health benefits. People with this type of gut bacteria are called "ecole makers".
A controlled study showed that taking 68 mg of isoflavone supplements for a week, equivalent to consuming 135 mg of soybeans once a day, reduced menopausal symptoms only in those who were producing ecols.
Ekol producers are far more common among Asian populations than in the West. This may explain why women in Asian countries have less symptoms related to menopause compared to women in Western countries. High consumption of soybeans and soy products may play a role in this situation.
May reduce the risk of prostate cancer
Prostate cancer is the second most common type of cancer in men. Approximately one in seven people can get prostate cancer at some point in their life.
Studies edamame It shows that soy foods like soy do not only benefit women. It can also protect against cancer in men.
Several observational studies reveal that soy products lower the risk of prostate cancer by about 30% more.
May reduce bone loss
Osteoporosis, or bone loss, is a condition characterized by brittle bones with an increased risk of fracture. It is particularly common in older people.
Several observational studies have found that regularly consuming soy products rich in isoflavones can reduce the risk of osteoporosis in postmenopausal women.
A high-quality study with postmenopausal women shows that taking soy isoflavone supplements for two years increased participants' bone mineral density.
Isoflavones may have similar benefit in menopausal women. An analysis of the studies concluded that taking 90mg of isoflavones every day for three months or longer can reduce bone loss and promote bone formation.
However, not all studies admit this. Another study in women concluded that taking isoflavone supplements for a year at least 87mg per day did not significantly increase bone mineral density.
Like other soy products, edamame is also rich in isofluvanes. However, it bone healthIt is not clear to what extent it affects.
EdamameIt's packed with protein and fiber, both of which are healthy, and incredibly important for losing weight.
Lifacts slowly in the gastrointestinal tract, increasing satiety and reducing appetite.
Protein can also increase feelings of fullness and reduce levels of the hunger hormone ghrelin to support long-term weight loss..
How to Eat Edamame?
Edamamecan be consumed in the same way as other types of beans. It is added to salads or also eaten as a snack on its own and used like a vegetable.
Unlike many beans, edamameIt does not take a long time to cook food. Boiling for 3-5 minutes is usually sufficient. It can also be steamed, microwaved or pan-fried.
Edamame Harm and Side Effects
Edamame Despite its many benefits, it also has a few side effects to consider.
EdamameBecause it is made from immature soybeans, it is not suitable for those allergic to soy products.
Additionally, it's estimated that around 94 percent of soybeans are genetically engineered.
Note that soybeans also contain antinutrients, which are compounds that prevent the absorption of certain minerals in the body.
However, preparation methods such as soaking, sprouting, fermenting, and cooking can significantly reduce the amount of antinutrients.
Soy also contains compounds that can interfere with thyroid function by blocking iodine absorption. goitrogens It contains.
Fortunately, research shows that consumption of soy products is unlikely to affect thyroid function in healthy adults unless they are iodine deficient.
As a result;
Edamameis a tasty, nutritious legume that is an excellent low-calorie snack option.
EdamameIt is high in protein and fiber and contains important vitamins and minerals such as folate, manganese and vitamin K.
However, no research directly edamamehas not studied the health effects of. Much of the research has been based on isolated soy ingredients, and it is often unclear whether whole soy foods have similar benefits.
While the evidence is encouraging, the researchers Benefits of avoiding More studies are needed before firm conclusions can be made on it.
