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Diet Details, Well being Advantages and Dangers- HealthifyMe

Edamame beans are younger inexperienced soybeans that get harvested earlier than maturation. Farmers harvest them when the soybean pods are crammed, almost 80% mature, and simply earlier than they flip yellow. They’re accessible shelled, new, or frozen. Edamame is a standard ingredient in East Asian delicacies. Individuals in China have used edamame for its dietary and medicinal worth as early because the 2nd century BC.

This well-known plant-based meals affords a number of well being advantages. Edamame beans are gluten-free and low in energy. They’re a wellspring of vegetable protein, fibre and important vitamins and minerals. Scientific research have confirmed that isoflavones in soybean proteins scale back blood ldl cholesterol and thus the chance of coronary heart ailments. Soybean isoflavones are additionally identified to stop some types of most cancers, scale back osteoporosis and alleviate diabetes.

Soybeans harvested at this stage have extra sucrose and free amino acids, which contribute to a definite flavour. Because of this, edamame has a candy and nutty flavour and mushy texture, just like pea. The pods will be boiled in salt water or roasted like peanuts. They may also be stir-fried or added to soups, stews, salads and even pasta dishes. As per research, vegetable soybeans are more healthy and extra scrumptious than soybean legumes. Due to this fact, you shouldn’t maintain again when including edamame to your food regimen.

The HealthifyMe Observe

Edamame beans are recent vegetable soybean seeds harvested earlier than maturation. Additionally, they’ve a higher fraction of nutritional vitamins and minerals than mature soybeans. Additionally, edamame’s candy, nutty flavour seamlessly enriches a number of scrumptious recipes.

Dietary Properties of Edamame Beans

As per USDA information, 100 grams of cooked edamame serving incorporates:

  • Vitality: 140 Kcal
  • Carbohydrate: 8.63g
  • Fibre: 5g
  • Sugars: 2.11g
  • Protein: 11.5g
  • Fats: 7.57g
  • Ldl cholesterol: 2 mg

Nutritional vitamins and Minerals 

  • Calcium: 61mg
  • Iron: 2.2mg
  • Sodium: 128 mg
  • Choline: 54.7 mg
  • Zinc: 1.33mg
  • Folate: 286 µg
  • Magnesium: 62mg
  • Phosphorus: 164 mg
  • Potassium: 422 mg
  • Vitamin C: 5.3mg


A cup stuffed with cooked edamame includes 7.57 grams of fats and 1 gram of immersed fats. As per analysis, a big amount of fats is monounsaturated, which is advantageous for reducing heart problems. As well as, it includes 3.5 grams of polyunsaturated fats and omega-6 fatty acids, which scale back levels of cholesterol. 


One cup of shelled, cooked edamame incorporates roughly 14 grams of carbs, which is decrease than different forms of beans. A low-carb food regimen has a number of well being advantages, together with weight reduction, elevated good ldl cholesterol, decreased danger of coronary heart ailments and many others.


Edamame includes about 11.5 grams of protein. Soy protein is mostly extremely nutritious. In response to analysis, it has a number of well being advantages like regulating blood ldl cholesterol, weight reduction, diminished danger of most cancers and many others.


Edamame contains loads of micronutrients, significantly magnesium and L-ascorbic acid. A cup stuffed with soaked, cooked edamame beans incorporates:

  • 11% of your each day L-ascorbic acid necessities.
  • 8% of the calcium you anticipate each day.
  • 20% of your each day iron requirement.

Edamame affords virtually 14% of your day-to-day potassium wants, along with copper, riboflavin, niacin, vitamin Ok. zinc and phosphorus.

The edamame well being profile is just like common soybeans, soy flour, or tofu. Edamame has extra vitamin Ok, manganese, and folate than mature soybeans; nonetheless, it incorporates much less iron and copper. Moreover, the vitamins and minerals included in edamame might differ a bit of relying on the place the seeds get cultivated. 

Edamame has extremely improved levels of soy isoflavones. Isoflavones are ceaselessly attributed to as “regular estrogens” since they’ll act like oestrogen in your physique. They will additionally forestall chemical-dependent malignant growths, osteoporosis, sort 2 diabetes, and cardiovascular sickness and help with easing unintended effects from menopause. Additionally, every cup of steamed edamame has round 28 milligrams of isoflavones. Due to this fact, it’s 20% extra phytoestrogen than cooked mature soybeans. 

The HealthifyMe Observe

Edamame beans are wealthy in isoflavones which may battle oestrogen deficiency within the physique. Because of this, they’re helpful for unintended effects attributable to menopause.

Well being Advantages of Edamame Beans

Edamame, a beneficial soy protein supply, is wealthy in well being advantages. In response to analysis, it’s appropriate for individuals with excessive ldl cholesterol and hypertension. Additionally it is helpful for bone health, pores and skin, ocular, intestine well being and many others.

Excellent Supply of Dietary Protein

Edamame incorporates each one of many 9 important amino acids and is the primary plant-based wellspring of full protein. Research have proposed that substituting meat-based protein with edamame can scale back the chance of coronary sickness. Soy protein, specifically, has been linked to cardiovascular well being. It decreases LDL (dangerous ldl cholesterol) and will increase the physique’s HDL(good ldl cholesterol). Research have famous low incidences of CVD (cardiovascular ailments) in individuals who eat soy meals as a dietary staple.

Edamame is a Good Supply of Isoflavones

Phytoestrogens (a type of isoflavone) present in edamame beans can scale back the signs and circumstances attributable to estrogen deficiency. As per analysis, dietary consumption of phytoestrogens can lower the incidence of postmenopausal cardiovascular ailments. As well as, soy isoflavone lowers blood strain and levels of cholesterol, lowering the chance of strokes and coronary heart ailments. Soy isoflavone additionally reduces the chance of particular tumours by regulating oestrogen ranges and decreasing ldl cholesterol. 

Ample in Good Fat

A cup of boiled edamame beans consists of 8 gms of fats and three grams of polyunsaturated fats. Consuming unsaturated fat can assist in lowering ldl cholesterol and retaining the center wholesome. Polyunsaturated fat in edamame incorporate omega-3 unsaturated fat and have important well being advantages. Omega-3 can scale back the chance of persistent diseases comparable to most cancers, coronary heart ailments and arthritis.

Good Fibre Content material

A cup of edamame includes 4 grams of fibre, which helps preserve the stomach-related dysfunction and lowers levels of cholesterol. Dietary fibre may also assist weight reduction and assist intestine well being. As well as, research have reported a major enhance in satiety and a lower in starvation with a rise in dietary fibre consumption. 

Edamame Advantages the Immune System

Edamame typically incorporates 60% of the recommended each day copper consumption. As per research, zinc and copper are important for immune operate. Copper deficiency can lower neutrophils and macrophages (white blood cells) and thus lower immunity. Furthermore, analysis exhibits that phytoestrogens current in edamame help with defending particular malignant growths and ailments.

Ample with Antioxidants

Edamame incorporates antioxidants which may improve cell operate and flush out poisons, toxins, free radicals and damage-causing free parts. Antioxidants assist forestall oxidative injury attributable to free radicals, that are liable for circumstances like most cancers, cardiovascular ailments, ocular ailments and many others. As well as, edamame is wealthy in beta carotene, which reduces Alzheimer’s and age-related cognitive decline signs.

Excellent for the Pores and skin Well being 

Edamame has an excellent quantity of vitamin A, which helps preserve the pores and skin wholesome. It prevents collagen breakdown attributable to the solar and thus affords UV safety. It additionally stimulates collagen manufacturing and prevents wrinkles and sagging of pores and skin, as per research.

Bone Well being and Osteoporosis

Soy protein correlates with beneficial features of bone well being in some medical analyses. For instance, as per analysis, soy diets improve bone mineral density and reduce the chance of osteoporosis in postmenopausal ladies. As well as, edamame beans are additionally wealthy in minerals like calcium, potassium and phosphorus, which promote bone well being. Calcium is the key element of bone and is instrumental in bone metabolism.

Soy isoflavone dietary supplements scale back the possibility of osteoporosis in ladies. In a examine, soy isoflavones elevated bone mineral density by 54% and diminished the bone absorption marker by 23%. 

Scientific proof means that deficiency of calcium might impair bone improvement in kids. Research have discovered dietary consumption of potassium decreases calcium loss from bone and will increase bone mineral density. Phosphorus can also be essential for bone progress and mineralisation. In response to research, its deficiency might trigger circumstances like rickets and osteomalacia (bone softening).

Learn how to Embrace Edamame Beans in Your Food plan

  • To arrange edamame beans, cook dinner them for five to 10 minutes, whether or not on the burner or within the microwave. Then, it may be boiled and served with pepper and salt.
  • A sticky baked tofu noodle bowl combines edamame with tofu for a vegetarian supper.
  • Pasta with prosciutto, edamame, and carrots add a brilliant inexperienced tone and flavour to a preferred pasta recipe. You possibly can put it in your pasta to make a nutritious meal.
  • Garlicky Olive, Walnut and Edamame Combine combines flavour and vitamin in a snack.

Edamame Wraps

Servings: 3

Preparation Time: 20 minutes

Cooking Time: 20 minutes

Complete Time: 40 minutes


  • Frozen edamame beans: 100 g
  • Chickpeas: 400 g
  • Garlic clove (chopped): 1
  • Cumin (floor): 1 tsp
  • Plain flour: 1 tbsp
  • Olive oil: 1 tbsp

To serve:

  • Pink cabbage (shredded): ¼ (75 g)
  • Lemon (juiced): 4-5 drops
  • Flatbreads or wraps: 4
  • Hummus: 4 tbsp
  • Cucumber (chopped): ¼ (approx. 50 g)
  • Pink chilli (thinly sliced): 1


  • Preheat the oven to 190°C. Line a baking tray with parchment.
  • Put edamame, chickpeas, garlic, cumin and flour in a blender. Mix till you will have a easy combination.
  • Oil your fingers and scoop the combination to make balls. Put the balls on the baking tray and gently press with the palm of your hand.
  • Brush every falafel with oil and bake for about 20 minutes till they flip golden.
  • Combine shredded crimson cabbage with lemon juice and salt and put aside for 5 minutes.
  • Heat the wraps and unfold hummus on prime with falafel, cabbage, cucumber and chilli.

Dietary Worth

  • Energy: 433 kcal
  • Fats: 15 g
  • Sugars: 4 g
  • Fibre: 11 g
  • Protein: 18 g
  • Salt: 1 g

The HealthifyMe Observe

At room temperature, edamame beans have a brief lifespan of pure usability. Nevertheless, recent and uncooked edamame, whether or not hulled or in items, is not going to stand up to greater than a day. After that, you need to put recent edamame in a fridge in a plastic bag. It’s going to retain its flavour and high quality for 12 months. If the edamame will get cooked, strive consuming it instantly or refrigerate it for as much as 4 days.

Precautions and Attainable Aspect Results of Edamame Beans

Allergy symptoms and Interactions

Edamame is an extra identify for inexperienced soybeans. Due to this fact, any particular person vulnerable to soy ought to keep away from edamame and dishes made with edamame. Likewise, these with soy sensitivity ought to keep away from edamame. It could trigger allergic reactions like rashes, hives, facial enlarging, and even hypersensitivity. Search for scientific session should you expertise unintended effects after consuming edamame.

When edamame is consumed in extra or eaten uncooked or half-cooked, it may possibly trigger bloating, gasoline, and cramping. As well as, individuals with irritable intestine problems should keep away from edamame beans since they may expertise gastric irritation after consumption.

Comprise Antinutrients

Edamame incorporates antinutrients. Sadly, they scale back the physique’s capacity to soak up important vitamins. Additionally, it contains intensifiers. Because of this, they’ll inhibit iodine assimilation and have an effect on thyroid operate.


Edamame beans, equivalent to completely different soy commodities, are full of important vitamins. They’re stuffed with proteins, nutritional vitamins and minerals. As well as, they’re gluten-free, low in energy, and excessive in important unsaturated fat.  

Edamame has been well-known for its well being advantages and scrumptious flavour for the reason that 2nd century BC. Additionally, it promotes wholesome bones, reduces the chance of cardiovascular ailments, improves pores and skin well being, assists in weight discount and many others. So it may be a healthful addition to a person’s food regimen and an alternative choice to sweetened and processed meals.

Steadily Requested Questions (FAQs)

Q. Is consuming edamame good for you?

A. Sure, edamame is considerable in fibre, antioxidants, and vitamin Ok. These plant compounds might lower the chance of coronary heart illness and enhance the blood lipid profile. A fibre-rich food regimen can also be good for the digestive system and assists in weight reduction.

Q. Is edamame a carb or protein?

A. It has an excellent stability of carbs and proteins. Edamame is a reasonably low-carb meals. In response to the USDA, 100 g of cooked edamame incorporates 8.63 g of carbs. Nevertheless, it is usually a top quality protein supply with round 11.5 grams per 100 grams of edamame.

Q. Is edamame a Superfood?

A. Sure, edamame will be referred to as a superfood due to its considerable well being advantages and spectacular nutrient profile. It’s wealthy in proteins, nutritional vitamins and minerals. Because of this, it affords well being advantages like elevated bone mineral density, improved intestine well being, diminished danger of most cancers and cardiovascular ailments and many others.

Q. Is edamame good for weight reduction?

A. Sure, Edamame is a weight loss-friendly meals. It’s wealthy in proteins and fibres, rising satiety and reducing starvation. Apparently, protein helps one to realize muscle tissues and enhance one’s metabolism, which reduces fats share and works nicely for weight reduction, fats loss, and finally inch loss.

Q. Is it OK to eat edamame each day?

A. Edamame beans are gluten-free, low in energy, and an excellent supply of important fatty acids. Additionally they provide innumerable well being advantages. Nevertheless, it isn’t advisable to eat them if you’re allergic to soy. You also needs to not eat them each day since overconsumption might trigger bloating and gasoline, particularly in individuals with abdomen sensitivity.

Q. Is edamame OK on keto?

A. Edamame beans are legumes; you shouldn’t embrace a big portion of them within the keto food regimen. Nevertheless, they’re large in dietary fibre, which helps compensate for a number of the carbs. Because of this, modest proportions of those beans are excellent on a keto food regimen. Consequently, the low-carb content material additionally makes edamame keto-friendly.  

Q. How a lot edamame is an excessive amount of?

A. Restrict your self to 2 to 4 servings per week. Overconsumption of edamame may cause bloating, gasoline and cramping. As well as, individuals with irritable intestine problems should keep away from edamame beans since they may expertise gastric irritation after consumption.

Q. Does edamame depend as a vegetable?

A. Sure, edamame is a vegetable type of soybean because it will get harvested earlier than maturation.

Q. Is edamame excessive in oestrogen?

A. Phytoestrogens (a type of isoflavone) present in edamame beans mimic oestrogen-like exercise within the physique. It does that by imitating the reactions of regular oestrogen. Due to this fact, edamame can assist scale back the signs and circumstances attributable to oestrogen deficiency. 

Q. Is edamame excessive in carbs?

A. Edamame contains about 5 grams of internet carbs per 100 gms. Due to this fact, it may be a superb addition to a low-carb food regimen. Additionally, low-carb diets are good for weight reduction and promote coronary heart well being.

Q. Does edamame trigger stomach fats?

A. Edamame is wealthy in proteins and fibre. Moreover, dietary fibre and protein enhance satiety and reduces starvation. Due to this fact, this makes edamame a superb addition to your weight reduction routine.

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