Health Benefits of Edamame

One of the most important reasons soy may reduce the risk of breast cancer is that it contains substances that act like the estrogen hormone called isoflavones. 

Isoflavones help regulate cell growth, cell death, cell communication, and other cellular processes. When these processes don’t happen as they should, cancer can develop. Some studies show that eating soy or other foods with isoflavones not only lowers your risk of having breast cancer but could help with the course of breast cancer if you already have it.

May reduce LDL cholesterol levels

High levels of LDL cholesterol, also known as “bad cholesterol,” are linked to a higher risk of heart disease, stroke, and type 2 diabetes. But edamame could help reduce your LDL cholesterol. It's a good source of soy protein. An analysis of 38 clinical trials showed that eating soy protein rather than animal protein significantly decreased LDL cholesterol levels in humans. 

Edamame is also packed with dietary fiber, which helps keep cholesterol levels in check. Fiber slows digestion and stops the body from taking in bad cholesterol, reducing overall cholesterol levels. 

Eating edamame can also help keep your gut healthy because of its high fiber content. The good bacteria in your gut break down fiber, producing helpful substances like short-chain fatty acids. Short-chain fatty acids help balance your immune system, support your metabolism, regulate blood sugar levels, maintain a healthy gut barrier, and regulate your appetite.

May protect you from inflammation

Soybean compounds like isoflavones and soy peptides have anti-inflammatory properties that can help reduce chronic or long-lasting inflammation and possibly lower the risk of chronic diseases like heart disease. 

These compounds work to reduce inflammation by targeting mediators of inflammation in the body and reducing the levels of those that promote inflammation.

May help you lose weight

Edamame can be an excellent option for weight loss because it’s low in calories, rich in essential nutrients, and high in fiber and protein. Snacking on edamame can help you feel full for longer while keeping your body nourished.

Edamame Side Effects

Early studies show that too much soy in your diet could have a negative impact on your gut health. These studies are still in their early stages and have not yet been reproduced on humans.

But if you eat large amounts of soy products, you may want to keep an eye on your digestive health, especially if you have digestive conditions like irritable bowel syndrome. Increasing your fiber intake may help maintain your digestive health. 

It’s also worth noting that, like most beans, edamame has a fair amount of fat in it, compared to the fat found in vegetable products. While fats can be part of a healthy diet, too much fat in your diet is linked to health conditions like type 2 diabetes and obesity. Limit your risk by sticking to one ½-cup serving of edamame per day. 

Where to Buy Edamame

In grocery stores, you may find two types of edamame in the frozen vegetable section: shelled or with the pods. Both are already cooked and ready to be thawed and eaten.

Edamame in pods can be a great, low-maintenance finger food for a quick snack. For less than 200 calories, 1 cup of the edamame in pods is very satisfying, thanks to its protein, fiber, and a touch of healthy fat.

How to Prepare Edamame

Although edamame is often sold in its pods, the pods themselves are not edible. Cook the beans in the pods by steaming, boiling, or pan-frying them. Then, remove them from the pods to eat. 

Edamame has a nutty, earthy flavor to it. Some people enjoy eating edamame by themselves as a snack, the same way you’d eat nuts or seeds. But if you’re not keen on eating plain edamame, there are a number of other ways to add it to your diet. You can also try edamame:

• Tossed in a salad
• Mixed in a stir-fry
• Mashed with garlic on toast
• Stirred into pasta
• Eaten alone with salt and pepper

How to Eat Edamame

If you’re snacking on edamame, squeeze the pod so the beans pop out. Then, eat only the beans and discard the pod. To make your edamame snack tastier, you can sprinkle salt and pepper on it. 

Edamame Recipes

Edamame are more than just a snack – they make a great ingredient in recipes.

Edamame-spinach scramble

Journal as: 2 eggs alone without fat, 2 ounces low-fat cheese, 1/4 cup legumes without added fat, 1 cup vegetables without fat

Don't let the list of the ingredients scare you. This is easy to whip up and very filling.

1 large egg

2 egg whites or 1/3 cup egg substitute

1 tablespoon fat-free half-and-half or any type of milk

1 teaspoon olive oil (or substitute canola oil)

1 1/2 cup fresh raw spinach leaves, loosely packed

1/3 cup shelled edamame, frozen or thawed

1/8 cup finely chopped red bell pepper

1/8 cup finely chopped sweet or yellow onion

1 teaspoon minced garlic

1/3 cup shredded grated cheese of choice (cheddar, Swiss, etc.)

1 medium tomato or 1 1/2 Roma tomatoes, chopped

2 teaspoons fresh herbs, such as chopped parsley or basil (optional)

Salt and pepper to taste

Add egg and egg whites or egg substitute and half-and-half to 4 cup measure and whisk until smooth; set aside.

Add olive oil to nonstick medium frying pan and heat over medium-high heat. When hot, add spinach, edamame, bell pepper, onion, and garlic and sauté until spinach shrinks down and onion is lightly brown (about 2-3 minutes).

Pour in egg mixture and reduce heat to medium. Continue to gently stir and cook until eggs are soft and cooked throughout.

Turn off heat. Sprinkle grated cheese over the top. Top with tomatoes and cover frying pan with lid. Let sit for a couple of minutes to melt cheese. Sprinkle fresh herbs over the top as garnish, if desired.

Yield: 1 large serving or 2 small servings.

Per large serving: 415 calories, 37 g protein, 27 g carbohydrate, 18 g fat (6 g saturated fat, 7.7 g monounsaturated fat, 4 g polyunsaturated fat), 229 mg cholesterol, 8 g fiber, 430 mg sodium (not including added salt). Calories from fat: 39%

Avocado-edamame salsa

Journal as: 1/2 cup vegetables with 1 tsp fat + 1/4 cup starch foods and legumes with fat

OR 1 side salad mixed

If your guests or family members don't care for olives, leave them out. This salsa is great with reduced-fat tortilla chips and as a garnish for quesadillas or burritos.

Takeaways

Edamame is a great source of healthy plant-based protein. It is also high in other nutrients that keep your body healthy and working well. Though it’s a great addition to a balanced diet, like everything, it’s best to enjoy it in moderation. You can have edamame as a snack or add it to a salad, toast, or pasta.

Edamame FAQs

Why is edamame a superfood? Edamame is a superfood because it contains protein, fiber, and essential nutrients like vitamin C, calcium, magnesium, and iron.

Is edamame good for your stomach? Eating edamame in moderation is good for your stomach and gut health. If you eat too much too quickly, you might have stomach symptoms like gas and bloating.

Is edamame good for your liver? Edamame is good for your liver because it is rich in protein and fiber. Protein and fiber protect liver health and help your liver work well. 

Is frozen edamame healthy? Yes, frozen edamame is as healthy as fresh edamame. 

Why can't you eat a lot of edamame? Eating a lot of edamame at once can cause you to have stomach cramps, gas, and bloating.

Does edamame spike estrogen? Soy has high levels of isoflavones, which act similar to the estrogen found in humans but to a lesser extent. Certain things, like the type of soy and the current level of hormones in your body, can play a role in how soy acts in your body (potentially acting like estrogen or blocking it).