Edamame Surprising Health Benefits!
Edamame is a whole and immature soybeans. They are green and differ in color from regular soybeans, which are typically light brown. Soybeans are one of the most versatile and popular food crops.
They are used in a variety of food products, such as tofu, soybean oil, miso, natto, tempeh, soy protein, and many more.
Ways to Prepare Edamame
- Pinch of salt, then added to soups, stews, salads, and noodle dishes
- Pinch of salt then eaten as a snack
- Pinch of salt, togarashi and some chili oil, then eaten as a snack
- Add garlic to edamame
- Edamame puree with cheese on toast
- Edamame Avocado dip
- Edamame inside fish cake
Health Benefits of Edamame
1. High in Protein
Due to the high concentration of protein in edamame, they are a good source of protein for vegans. Soybeans are a whole protein source, and unlike most plant proteins, soybeans provide all the essential amino acids your body needs.
Beans are among the best plant-based protein sources. In fact, they are the cornerstone of many vegan and vegetarian diets. Even though soybeans’ protein is not as high quality as animal protein, they are still a good substitute, so take notes vegans 🙂
2. Good for Cholesterol
Eating 47 grams of soy protein per day can lower total cholesterol level by 9.3% and LDL or the “bad” cholesterol by approximately 13%.
Another study concluded that 50 grams of soy protein per day can reduce LDL (the “bad”) cholesterol level by 3%.
Abnormally high levels of cholesterol have been linked with an increased risk of heart disease. It is unclear if these modest changes in cholesterol levels can be translated into a lower risk of heart disease.
However, despite these uncertainties, the FDA approves health claims for soy protein in the prevention of heart disease.
In addition, edamame is rich in plant compounds, such as healthy fiber, antioxidants and vitamin K. It may improve blood lipid profile, which is a measure of cholesterol and triglycerides.
3. Good for Blood Sugar
Eating sugar on a regular basis can increase the risk of chronic disease and can caused a condition called, hyperglycemia. Fast digestion and carb absorption can spike blood sugar levels.
Edamame, like other beans, does not raise blood sugar levels excessively, which is good for you.
In fact, it is low in carbs, relative to protein and fat. It is suitable for people with type 2 diabetes, as well as those who follow a low-carb diet.
4. Rich in Vitamins and Minerals
Edamame contains high amounts of several vitamins and minerals, as well as fiber. It contains significantly more vitamin K and folate than mature soybeans.
Folate is the naturally occurring form of vitamin B9. Low levels of vitamin B9 are associated with an increased risk of several health conditions, including:
- Birth defects
- Cancer risk
- Elevated homocysteine has been associated with an increased risk of heart disease and stroke.
Edamame is very tasty, nutritious, low calorie, and easy to prepare. It is very versatile and can be experimented with. Much of the research is based on isolated soy components, it is still unclear if whole soy food has similar benefits. More studies are needed before researchers can reach definite conclusions about the benefits of edamame.
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