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.

Unlike mature soybeans, their fibrous pods are still green, and the inner beans are tender and soft. 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.

Like other beans, edamame does not excessively raise blood sugar levels. It's low in carbs, relative to protein and fat. It also measures very low on the glycemic index, a measure of the extent to which foods raise blood sugar levels. This makes edamame suitable for 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.

Improved Cardiovascular Health

Edamame is called a super food for a reason! Each serving of edamame contains plenty of fiber as well as omega-3 fatty acids. The American Heart Association (AHA) recommends diets high in both to reduce your risk of heart disease.

Edamame is a great source of protein and contains high amounts of folate and vitamin K. Research has shown that genistein, a main component in soy protein, has anti-inflammatory, antioxidant, and joint protection properties, all potential benefits in the management of rheumatic conditions.

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

Note: Edamame should always be cooked thoroughly before eating.

Is edamame good for your liver? ›

Getting enough protein is crucial for your liver, and lean chicken, turkey, fish and beef are good options. Try to have them instead of processed foods such as hot dogs, bologna and salami, which can contain a lot of fat and salt. For plant proteins, some good choices are nuts, lentils, edamame, tofu or peas.

Edamame is an excellent source of calcium. Pea has more niacin, however, edamame contains more pantothenic acid and folate. Both edamame and peas are high in dietary fiber and potassium. Edamame is a great source of iron and protein.

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.

As with all soy based foods, edamame contain phyto-oestrogenic compounds known as isoflavones. These isoflavones have the potential to mimic oestrogen and can be a beneficial dietary addition to aid in the relief of mild hot flushes.

Edamame is a protein powerhouse: a cup of boiled, shelled edamame pods contains around 18.4 grams of protein. In addition, soy protein is a high-quality protein, similar to animal protein, because it has all nine essential amino acids.

A simple method that only requires a pot and some water, boiling edamame is a popular cooking choice. 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.

Edamame is a rich source of several essential nutrients, including commonly undercosumed vitamins and minerals, such as iron, magnesium, and potassium. Magnesium and potassium are commonly low in most American's diets due to overreliance on ultra-processed foods and underconsumption of fruits and vegetables.

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.