Edamame, a delicious and nutritious legume, has gained popularity in recent years as a healthy snack option. These immature green soybeans, also called vegetable soybeans, are rich in vitamins, minerals, and potential health benefits. Despite its long history of use in Asian cuisine, edamame has only recently gained popularity in Western culture.
Edamame is a unique legume that differs from regular soybeans in both appearance and taste. While regular soybeans are usually tan, brown, or beige, edamame is a bright green color. Unlike pea pods, edamame pods are not meant to be eaten and serve as a protective cover for the tender soybeans inside. These soybeans are meant to be cooked in pods, after which the soybeans are removed and consumed separately. Let’s read the main health benefits of Edamame below.
7 Health Benefits of Edamame
In addition to its delicious taste, edamame offers a number of impressive health benefits. Here are the top 7 health benefits of eating edamame.
1. Reduce breast cancer risk:
Research has shown time and time again that a diet rich in soy, including edamame, can reduce the risk of breast cancer. This protective effect is especially important for people who consume soy regularly throughout their lives and include one to two servings of whole soy foods in their diets daily.
2. Reduces bad cholesterol (LDL):
High levels of LDL cholesterol, often referred to as bad cholesterol, increase the risk of heart disease, stroke and type 2 diabetes. Edamame, a good source of soy protein, has been found to be effective in lowering LDL cholesterol levels. An analysis of 38 clinical trials found that consuming soy protein instead of animal protein resulted in significant reductions in LDL cholesterol levels in people.
3. Reduces depression and improves mood:
Edamame contains folate, an essential nutrient for DNA production and proper cell division. Low folate levels are linked to depression because folate helps prevent the buildup of a substance called homocysteine in the body. High homocysteine levels can impair blood flow and nutrient delivery to the brain and interfere with the production of serotonin, a hormone associated with mood, sleep and appetite. By maintaining healthy folate levels, edamame may help reduce the risk of depression.
4. Improves Fertility:
Some studies suggest that eating more iron, protein, and plant-based foods such as edamame, spinach, beans, squash, tomatoes, and beets may boost fertility or reduce the risk of ovulation problems. Edamame is a rich source of iron, folate, and plant-based protein. A 2018 mini-study found a possible link between fertility and high intake of folate, polyunsaturated fats, and plant-based foods. The authors emphasized the need to raise awareness about the impact of a balanced diet on fertility issues.
5. Lowers Blood Pressure:
Edamame offers significant benefits for maintaining healthy blood pressure. One cup of cooked edamame provides 14 percent of the daily value of potassium, a mineral that counteracts sodium and aids in blood pressure regulation. Additionally, research suggests that other compounds found in edamame, such as isoflavones, may help lower blood pressure. One meta-analysis found that consuming at least 25 grams of soy protein per day helped lower blood pressure in postmenopausal women, possibly due to the presence of isoflavones. Additionally, a 2021 review in Complementary Therapies in Medicine concluded that soy consumption is associated with improvements in systolic and diastolic blood pressure in adults.
6. Promotes Digestive Health:
Edamame is rich in both insoluble and soluble fiber, which play a crucial role in maintaining a healthy digestive system. Insoluble fiber adds bulk to stools, promoting regular bowel movements, while soluble fiber helps draw water into stools, making bowel movements easier. Soluble fiber also stimulates the release of short-chain fatty acids (SCFAs), such as butyrate and acetate, which are produced during the bacterial fermentation of soluble fiber.
7. Aid in Weight Management:
Edamame’s high protein and fiber content makes it an excellent choice for weight management and satiety. Protein has a higher thermic effect, meaning it requires more energy to digest compared to carbohydrates or fats. This increased energy expenditure may help boost your metabolism and burn more calories throughout the day. Research has shown that increased protein intake from protein-rich foods like edamame helps increase hormone levels that regulate hunger and appetite, helping people feel full between meals.
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