Is Edamame Good For You? Nutrition, Benefits and Risks

Edamame is the type of immature soybean consumed worldwide, especially in parts of East Asian countries. However, in the past few years, it has gained popularity in the U.S. as a delicious snack. Its excellent nutritional value makes it good to enjoy as a snack or include in your favorite dishes. Edamame provides several vital nutrients like protein, potassium, iron, vitamins, and magnesium which help benefit your heart health, cardiovascular health, digestive system, and more.

Let's move directly to the article below to learn in detail if is edamame good for you or not, along with its nutrition and potential benefits. We will also discuss its side effects, if any, and how to enjoy it as food.

Is Edamame Good For You?

Yes, edamame is a nutritious food that can be a good addition to a balanced diet. Well, if you have no soy sensitivity or soy intolerance, then edamame is definitely a healthy food for you. It is a plant-based food that is rich in a variety of nutrients, including protein, carbs, healthy fats, fiber, iron, calcium, etc. All these nutrients have a specific and essential role that is beneficial for optimal health.

Being rich in dietary fiber and protein, it supports weight management. Also, edamame is packed with antioxidants that help boost the immune system, alleviate toxins, and fight off free radicals causing damage. Moreover, rich in vitamins (like vitamin K) and minerals (calcium), this nutritious food aids in blood clot formation and contributes to healthy bones and teeth respectively. Let's discuss the edamame and its nutrition profile in depth to understand how healthy it is!

7 Health Benefits Of Edamame

Wondering, “How is edamame good for you?” The rich nutritional profile of edamame beans brings a lot of benefits to health. The following are some of the edamame health benefits:

1. Supports Cardiovascular Health

According to a study, cardiovascular diseases are the main cause of death in the U.S. population, declaring 65,000 cases yearly. When it comes to strengthening a healthy heart, you need a perfect combination of minerals, macronutrients, plant chemicals, and vitamins. Here, edamame promises to deliver all! Being rich in macronutrients like dietary fiber helps maintain cholesterol levels.

In addition, as this nutritious food is an excellent source of unsaturated fats, it promotes good heart health. Besides this, fatty acids like omega-3 in edamame are also considered effective in preventing the risks of heart diseases, thus, improving heart health.

2. Maintains Blood Sugar Levels

A high carbs-rich diet can raise your blood sugar levels which, in turn, can lead to chances of getting health problems such as type 2 diabetes. Edamame is generally said to be a healthy food that can maintain your blood sugar levels. It's all because edamame is highly rich in protein and fiber, and low in carbohydrates, making it a nutritious choice.

According to research, a high amount of fiber can help keep the levels of blood glucose stable, lowering the possibility of developing type 2 diabetes.

3. Promotes Digestive Health

Eating edamame, an extremely fiber-rich food, helps promote your digestive health. It nourishes your gut with beneficial bacteria and reduces bowel movement issues. The soluble and insoluble fiber present in edamame has a significant role in promoting gut health. Soluble fiber makes the stools soft by absorbing water and making their pass easy, thus preventing constipation.

On the other hand, insoluble fiber speeds up the travel of food substances through the stomach and intestine and causes more bulky stools, relieving regular bowel movement.

4. Prevents Depression

Edamame consists of folate, a type of vitamin that the body needs for the formation of DNA and proper cell division. A few studies have shown that low levels of folate are linked with depression which can change the DNA formation. A high amount of folate can contribute to preventing depression symptoms. This vitamin can help by stopping the extreme production of substances known as homocysteine in the body.

Too much homocysteine can block the nutrients and blood from reaching the brain and also prevent the release of serotonin, a "feel-good" hormone. Serotonin can help improve mood, appetite, and sleep.

5. Reduce Menopause-Related Problems

Menopause occurs when the menstruation cycle of women ends. This natural process is linked with many related symptoms like mood swings, hot flashes, bone loss, and sweating. The soy isoflavones in the edamame can significantly benefit in relieving these problems.

According to research, soy isoflavones may lower the risks of bone loss by lowering bone resorption (breaking down of bone tissue) and promoting bone formation. Moreover, soy isoflavones also reduce other menopausal symptoms like hot flashes, irritability, and depression.

6. Improves Muscle Mass

Edamame is believed to be one of the highest sources of protein among the legumes. This makes it a great addition to your everyday diet, especially if you are a vegan and fitness enthusiast and looking for plant-based protein-rich food. Edamame offers a complete protein that benefits your health by providing all the nine essential amino acids that are highly required by the body to perform well. These amino acids play a key role in muscle repair, muscle growth, weight loss, and strength build-up.

7. Reduces Blood Pressure Levels

Well, foods like edamame are loaded with potassium which can help reduce high blood pressure levels. This mineral comes in an action by relaxing the walls of blood vessels which, in turn, lowers the blood pressure. In a single cup of edamame, you can consume around 67 milligrams of potassium. This helps meet 20% of the recommended daily value of this nutrient in the adult male population and 25% in the adult female population.

Edamame Nutritional Profile

Edamame is the most nutritious plant-based food as it is highly rich in several essential nutrients. These potent nutrients promote your health, making them a healthy food to go for. As per the USDA, one cup of cooked edamame serving contains:

• Protein: 18.5 g

• Carbohydrate: 12.1 g

• Fiber: 8 g

• Energy: 224 Kcal

• Fat: 7.57 g

• Sugars: 3.38 g

• Iron: 3.52 mg

• Calcium: 97.6 mg

The following is the comprehensive edamame nutrition:

Protein: Edamame is a great source of protein. It benefits your health with 9 essential amino acids that the body needs for tissue repair, nutrient absorption, and protein synthesis. In one cup of cooked edamame, you can get nearly 18.5 g of protein.

Healthy Fats: Edamame consists of unsaturated fats which are healthy and promote heart health. Also, omega-3 fatty acids found in it provide energy and support the cardiovascular system, immune system, endocrine system, and many other body systems. One cup offers around 12.1 g of fat.

Carbohydrates: Edamame is also rich in low-carbohydrates as compared to other legumes which help reduce weight, prevent heart diseases, increase good cholesterol levels, etc. In one cup serving, you can have 13.8 g of carbohydrates.

Dietary Fiber: Dietary fiber greatly contributes to good digestive health and low bad cholesterol levels. One cup serves 8 g of fiber.

Vitamins and Minerals: Edamame is the powerhouse of vitamins and minerals which are vital for many bodily functions. Take a look at the following list:

• Vitamin C: This is a type of antioxidant that strengthens the immune system and protects the body cells from severe damage.

• Vitamin K: It makes the bones strong and helps in blood clot formation.

• Calcium: This mineral contributes to healthy and strong teeth and bones, and also improves the muscles and nerve function.

• Iron: This vital mineral helps supply oxygen to the blood and produce energy.

• Folate: It has a significant role in cell division and DND creation which are very important for the formation of red blood cells.
• Phytochemicals and Antioxidants: Edamame also contains some antioxidants and plant chemicals. Both compounds help the body to fight off free radical damage. Moreover, they reduce swelling and prevent the risks of some diseases.

Is Dry Roasted Edamame Good For You?

Yes, it can be healthy as it is highly rich in many nutrients such as:

• Protein: Protein significantly consists of essential amino acids that support muscle mass.

• Fiber: Being rich in fiber, dry-roasted Edamame reduces cholesterol levels and promotes fullness.

• Vitamins and minerals: Packed with vitamins A & C magnesium, potassium, thiamine, zinc, and copper, Edamame helps in energy production, tissue repair, and collagen formation.

• Isoflavones: These prevent migraine issues, premenstrual syndrome, and osteoporosis. In addition, it prevents the risks of certain cancers.

• Fatty acids: Omega-3 fatty acids and omega-6 fatty acids in Edamame boost heart and brain health.

• Calcium: This mineral is great for the growth and development of the bones.

• Antioxidants: They protect against the harmful free radicals which lead to cell or tissue damage. 

Potential Side Effects Of Edamame

For most people, edamame might be a healthy food option but it may not be healthy for some due to the following side effects:

1. Allergies

Those who are allergic to soy foods need to avoid consuming edamame. It's because they can cause some allergic reactions such as face swelling, rashes, and hives, and even in some cases, can lead to hypersensitivity.

2. Stomach-Related Problems

If you eat edamame beans raw or semi-cooked and in excess amounts, you may struggle with some soy-intolerance symptoms such as gas, bloating, and cramps. Also, if you have irritable bowel syndrome, do not consume these soybeans as it may lead to gastric irritation and pain.

3. Interactions Risks

Though rare, edamame can interact with some medicines., especially hormone-related drugs as it contains phytoestrogen which can impact sex hormones. So, always, consult the doctors before including these beans in your diet when on certain medications.

4. Nutrient Absorption Hindrance

Edamame also contains some anti-nutrients that may lower the ability of the body to absorb vital nutrients. In addition, they consist of certain compounds which may prevent the absorption of iodine, impacting thyroid function.

Note: If you experience any of these side effects after edamame consumption, seek medical help.

How To Add Edamame To Your Diet?

Edamame beans taste delicious when eaten as a snack. However, you can also enjoy it in different forms of dishes such as salads, noodles, etc. You can try the following ways to include such a nutritious food product in your everyday diet:

• Mix edamame in your noodle dishes to enrich it with plant-derived protein and fiber.

• Have it as a snack by sprinkling sea salt or soy sauce over the steamed edamame.

• Prepare a high protein-rich salad by mixing edamame and organic green veggies.

• Add it to your favorite recipes of stews and soups.

• Mix it with cereal dishes such as rice bowls and quinoa salads.

• Make an edamame hummus and use it as a dip or sauce to enjoy sourdough sandwiches and vegetable wraps.

Summing up

To conclude, edamame is a nutritious plant-based food loaded with many health benefits. If you're wondering, is edamame good for you, the answer lies in its rich nutritional profile, which includes a high content of protein, fiber, minerals, vitamins, antioxidants, and plant chemicals, all contributing to overall health. From supporting heart health and digestive health to maintaining blood sugar levels and blood pressure levels, it promotes your well-being. Whether enjoyed as an easy-to-make snack or used as a nutrient-dense ingredient in various recipes, edamame is surely an excellent food that can be a part of your wholesome diet. Remember, it is always right to seek professional guidance before adding it to any of your meals, especially if you have some medical conditions or are allergic to soy products.