Unlock the Health Benefits of Edamame: Plant Based Protein Boost

Those bright green beans so often served as an appetizer at Japanese restaurants are more than just a tasty snack. These nutritious legumes dense with plant based protein gain momentum across the globe as a healthy addition to meals. Whether one is looking to improve a diet or seeking new ways in which to enhance a meal, edamame may be the superfood to add to your list.

At MyHomeDoc Telehealth we believe in empowering individuals with knowledge to make informed choices about their health. Now let us explore more on the multifaceted health benefits of edamame and ways to include them into your diet.

What is edamame?

Edamame are immature soybeans that are picked before they come to ripeness. These can be available in a few forms which include fresh edamame beans, dried edamame and edamame seeds. Steaming or boiling tenderizes them with a nutty flavor and a satisfying crunch.

Edamame is a rich source of plant based protein for vegetarians, vegans and anyone who seeks to limit meat intake. Full of fiber, vitamins and minerals these little gems promote a healthy balanced diet.

Health Benefits of Edamame

1. High in Protein

One of the major reasons edamame is such a popular food item is because it's a very high protein food. One serving of cooked edamame contains about 17 grams of protein which actually rivals the amount of protein that you would consume in a serving of meat. This is a great option for those on plant based diets or even for anyone looking to increase their intake of protein without relying on animal products.

Incidentally the protein in edamame and red cabbage is a complete protein, containing all nine amino acids that your body cannot make for itself. In the human body, this protein is very important in building and repairing tissues producing enzymes and hormones and generally keeping you healthy.

2. Rich in Fiber

Edamame is rich in dietary fiber which is very important for digestion. One serving size of one cup cooked has about 8 grams of fiber. This promotes good digestion, prevents constipation and keeps the bowels healthy. In addition it helps in blood sugar control, provides satiety and reduces cholesterol levels.

If you are trying to incorporate more fiber into your diet, edamame is a great way to do it.

3. Rich in vitamins and minerals

Edamame beans are rich in several vital vitamins and minerals that enhance various body functions. Following is a list of some of the main nutrients that edamame has to offer:

Vitamin K contributes to maintaining good bone health and proper blood clotting.

Folate vitamin B9: Folate helps cells in the body grow and repair themselves. It is very important during pregnancy to help prevent certain birth defects of a baby's brain or spine.

Iron: Carries oxygen throughout the body and supports a healthy immune system.

Magnesium: Assists with muscle function, bone health and energy production.

Potassium: This mineral is crucial in maintaining normal blood pressure and also enables the proper functioning of muscles.

Adding edamame to your diet will ensure that you are taking in a wide range of nutrients for overall health.

4. This is healthy for the heart.

Edamame can help improve heart health because of a high content of fiber, antioxidants and healthy fats. The fibers in edamame lower the cholesterol level and the antioxidants like flavonoids protect the heart from oxidative stress. Omega-3 fatty acids present in edamame reduce inflammation thus promoting a healthy heart.

Consuming edamame regularly in moderation will help to support the cardiovascular system and prevent heart diseases.

5. Weight management may also be assisted.

Being low in calories but highly nutritional, a person would feel full for quite a long time after consuming edamame. The protein and fiber in it can keep one full hence making it also a good snacking option for weight watchers.

High in protein and fiber but low in calories, edamame can be a very valuable food in a weight management program, as it is filling, helps minimize overeating and gives your body what it needs.

How to Eat Edamame

Now that you're the health benefits editor let's talk about eating it. Edamame is definitely versatile to the point and can be enjoyed in a number of ways:

Steamed or Boiled: Generally, edamame are steamed or boiled in their pods. Blanch them in boiling water until tender, about 5 minutes season with salt as a snack or appetizer.

Add to Salads: You can add fresh edamame right to the pods for extra volume and extra crunch.

Stir fry or sauté: Edamame can be stir fried along with other vegetables or cooked in garlic and soy sauce.

Edamame Hummus: Blend edamame with tahini, lemon juice and olive oil for creamy plant based hummus.

Whether you have it as a snack or as a complement to your meal, edamame is a really delicious yet healthy addition to one's diet.

Edamame seeds, dried edamame and fresh edamame fruit

Edamame usually comes in three forms: edamame seeds, dried edamame and fresh edamame beans. Each of these forms has its uses and benefits:

Edamame seeds are the raw pods of the soybean plant from which you can grow your edamame. 

They are also the base for both the dried and fresh edamame beans.

Dried Edamame: This is great for munching with its crunchy texture. These are great for one to enjoy edamame again or to add into dishes, such as salads, soups and even trail mix.

Fresh edamame beans: These are one of the most accessible types of beans and are steamed. They are soft and sweet adding to your meal or serving as a light snack.

“What is edamame… FODMAP?”

If you're on the FODMAP diet, you may be wondering if edamame is safe for you. It is! Edamame is low FODMAP in small portions especially if you press down on the pod. You just have to watch portion size.

As with any food trying to work out whether you have a food intolerance requires paying attention to the responses of your body.

Conclusion

Edamame is a food packed with nutrition that has several health benefits. Ranging from a great plant based food to being heart healthy and aiding in weight management one can say that edamame is probably going to be among the healthiest foods pretty soon. Whether you like them fresh or as dried edamame there's no wrong way to indulge in this superfood. At MyHomeDoc Telehealth we are committed to providing you with the resources and information you need to make healthy lifestyle choices. Edamame is an easy but effective way to do that so why not add edamame to your diet and enjoy its health benefits? Questions? Have a question? Contact us for more personalized quality health tips!

Frequently Asked Questions

1. How do I eat edamame? 

They can be steamed or boiled in their pods and eaten raw; they can also be added to salads, stir fries or mixed into hummus. 

2. Are edamame FODMAP? 

Yes, small servings of edamame are low FODMAP especially when added to your beans; just mind your serving size if you're sensitive.

3. Are edamame good for weight control? 

Yes, it does. Edamame is a nutrient dense filling food and a good source of fiber; thus, its nutritional benefits are positive and serve to help with weight management. 

4. Is edamame safe for people with soy allergies?

Edamame is a type of edamame and thus shouldn't be consumed by individuals with allergies to soy. People allergic to soy need to consult their doctors before consuming edamame.

5. How do I include edamame in my diet? 

Edamame can be consumed as a snack, added to salads, stir fried or mixed with dips. It is one kind of food that can be consumed in so many different ways.