As a low-calorie snack option, 4 Oz Edamame packs only 171 calories. This nutritious snack is a great source of protein, fiber and essential vitamins and minerals, including iron, vitamin K, folate and calcium.
Edamame, also known as soybean pods, is a young soybean that is harvested when the pods are still green and soft. It is commonly served as a snack or appetizer and can also be used in various recipes.
In this article, we'll explore the nutritional benefits, cooking tips and potential side effects of edamame.
Edamame: Definition and Nutrition Facts
Edamame is a young soybean that is typically harvested when the pods are still green and tender. It has been a popular snack in Japan and other Asian countries for centuries, but it is now enjoyed worldwide for its great taste and nutritional benefits. According to the United States Department of Agriculture (USDA), a half-cup serving (75 grams) of cooked edamame beans contains approximately: • 120 calories
• 11 grams of protein
• 5 grams of fat
• 10 grams of carbohydrates
• 5 grams of fiber
• 10% of the Daily Value (DV) for vitamin C
• 15% of the DV for iron
• 20% of the DV for vitamin K
• 10% of the DV for folate
• 8% of the DV for calcium
Health Benefits of Edamame
Edamame is not only delicious and versatile, but it is also loaded with nutrients that can promote overall health and well-being. Here are some of the health benefits of edamame: 1. Rich in protein: Edamame is a complete source of protein and contains all nine essential amino acids. It is a great option for people who follow a plant-based or vegan diet. 2. Promotes heart health: Edamame contains heart-healthy unsaturated fats, fiber and phytosterols, which can help lower cholesterol levels and reduce the risk of heart disease.
How to Cook and Serve Edamame
Edamame is incredibly easy to cook and can be served as a snack, appetizer or added to different dishes. Here are some simple steps to cook and serve edamame: 1. Boil: Bring a pot of salted water to a boil and add the edamame pods. Boil for 3-5 minutes until the pods are tender. 2. Steam: Place the edamame pods in a steamer basket and steam them for 5-7 minutes until they are tender.
Edamame Compared to Other Snacks
Edamame is a healthy and satisfying snack option that can keep you full for longer periods of time. Compared to other popular snacks, such as potato chips and popcorn, edamame is a much better choice because it contains higher amounts of protein, fiber and essential nutrients. For example, a 1-ounce serving of potato chips contains approximately 152 calories, 10 grams of fat, and 15 grams of carbohydrates, but only 2 grams of protein and 1 gram of fiber. On the other hand, a half-cup serving of edamame contains only 100 calories, 3.5 grams of fat, 8 grams of carbohydrates, and 8 grams of protein, but 4 grams of fiber. By choosing edamame over other snacks, you can reduce your calorie intake and increase your intake of protein, fiber, and essential nutrients.
Edamame for Weight Loss
Edamame is a great snack option for people who want to lose weight. It is low in calories and high in protein and fiber, which can help you feel full for longer periods of time and reduce overall food intake. In addition, edamame does not contain saturated fats and has a low glycemic index, which means it can help regulate blood sugar levels and prevent sudden spikes and crashes that can lead to cravings and overeating. Finally, edamame contains antioxidants such as isoflavones, saponins, and phytic acid that can help reduce inflammation, improve gut health, and support weight loss efforts.
Edamame for Vegetarians and Vegans
Edamame is a complete source of plant-based protein that contains all essential amino acids. It is an excellent snack option for vegetarians and vegans who want to ensure adequate protein intake and promote muscle recovery and growth. In addition to protein, edamame is also rich in iron, calcium, and other essential nutrients that are often lacking in vegetarian and vegan diets. By incorporating edamame into their diet, vegetarians and vegans can enjoy a nutritious and flavorful snack that is also environmentally-friendly.
Side Effects of Edamame
While edamame is generally safe and nutritious for most people, some individuals may experience side effects or allergic reactions due to high levels of plant compounds, such as isoflavones, phytic acid, and lectins. Side effects of edamame may include gas, bloating, diarrhea, and nausea. In rare cases, edamame may also cause an allergic reaction characterized by itching, swelling, and difficulty breathing. If you experience any adverse reactions after consuming edamame, seek medical attention immediately.
Edamame Recipes to Try at Home
Edamame can be used in various recipes, from salads and stir-fries to dips and spreads. Here are some simple and tasty edamame recipes to try at home: 1. Edamame hummus: Blend cooked edamame with tahini, lemon juice, garlic, and olive oil until smooth. Season with salt and pepper and serve with pita chips or vegetable sticks. 2. Edamame salad: Toss cooked edamame with mixed greens, cherry tomatoes, avocado, and balsamic vinaigrette. Top with crumbled feta cheese or nuts for added crunch.
Edamame as a Protein Source
Edamame is an excellent source of protein, with a half-cup serving containing 11 grams of protein, which is comparable to the protein content of chicken or beef. Protein is essential for building and repairing muscles, promoting satiety, and regulating blood sugar levels. In addition, edamame is a complete source of protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. By including edamame in your diet, you can enjoy a nutritious and satisfying snack that can support your overall health and fitness goals.
Edamame and Blood Sugar Control
Edamame has a low glycemic index, which means it can help regulate blood sugar levels and prevent sudden spikes and crashes. This is particularly helpful for people with diabetes or those at risk of developing the condition. In addition, edamame is high in fiber, which can slow down the absorption of carbohydrates in the bloodstream and reduce the glycemic load of the meal. By incorporating edamame into your diet, you can promote better blood sugar control and reduce your risk of developing diabetes and other chronic diseases.
Edamame is a delicious and nutritious snack that can promote overall health and well-being. By incorporating edamame into your diet, you can enjoy a range of benefits such as lower cholesterol, better blood sugar control, and improved gut health.
5 Frequently Asked Questions About Edamame
1. What is Edamame?
Edamame are immature soybeans that are still in the pod. They are harvested before the beans have had a chance to ripen and have a light green color.
2. How do you prepare Edamame?
Edamame can be boiled or steamed in salted water until they are tender, which takes about 5-7 minutes. They are usually served as an appetizer, and the pods are not eaten. Instead, you pop the beans out of the pod with your teeth.
3. Are Edamame healthy?
Yes, Edamame are a great source of plant-based protein, fiber, and nutrients like folate, iron, and vitamin K. They are also low in calories and fat, making them a great snack or addition to any meal.
4. Can Edamame be eaten raw?
While Edamame can be eaten raw, they are not as flavorful as when they are cooked. Additionally, raw soybeans contain a substance called lectin that can be toxic in large quantities, so it's important to cook them before eating them.
5. How long does Edamame stay fresh?
If you purchase fresh Edamame, they will stay fresh in the refrigerator for up to one week. Cooked Edamame can be stored in an airtight container in the fridge for up to three days.