Not familiar with edamame? Ok, these are immature soybeans that have been a mainstay in Asian cuisine, particularly Japanese, for centuries.
Edamame is very versatile. This is because it can be eaten alone or used to enhance the taste and nutritional value of a wide range of foods.
Also, they are becoming increasingly popular in the United States and most of North America. And that means that many supermarkets now sell soy-based foods, including this legume. Some of the foods that contain these healthy and nutrient-rich beans include soy protein, tofu, soybean oil, soy sauce, miso, natto, and tempeh, which is an Indonesian soy product with a slight nutty flavor.
MORE FACTS ABOUT ELEDAMAME
Besides being a delicious and versatile food, edamame is also packed with nutrients that support overall good health. According to the USDA (United States Department of Agriculture), a cup of these small green beans contains the following:
- -189 calories
- -8 grams of fat
- -9.4 milligrams of sodium
- -13.8 grams of carbohydrates
- -18.4 grams of protein
- -8 grams of fiber
- -3.4 grams of sugar
A reading of the USDA fact sheets also reveals that these same nutrient-rich beans also provide the following:
- -10 percent of your RDI (Recommended Daily Intake) for calcium
- -10 percent of your RDI for vitamin C
- -34 percent of your RDI for vitamin K
- -120 percent of your RDI for folate
- -20 percent of your RDI for iron
- -33 percent of your RDI for protein
All in all, these green soybeans can go a long way toward helping you achieve and maintain good overall health. It's also worth noting that they are quite inexpensive compared to other plant-based foods that contain similar nutritional value.
HEALTH BENEFITS ASSOCIATED WITH THE CONSUMPTION OF EDAMAME
Having established the fact that edamame, also known as green plant soybeans, is an excellent source of vitamins, minerals, and other nutrients, let's take a look at the 10 proven health benefits of eating them:
1. REDUCED CHOLESTER
According to a study published by the National Institutes of Health, higher cholesterol has been linked to hypertension, coronary heart disease, stroke, and peripheral vascular disease. Eating a healthy, well-balanced diet that includes green plant soy is an easy way to lower high cholesterol and improve heart health. In the same study published by the National Institutes of Health, study participants who consumed 47 grams of soy protein in the form of green vegetable soybeans saw a 12.9 percent reduction in their LDL (bad cholesterol). It is also worth noting that the FDA (Food and Drug Administration) recently approved soy protein as a means of preventing heart disease.
2. MAY REDUCE THE RISK OF BREAST CANCER
Multiple observational studies reveal that a healthy diet that includes green soybeans can reduce the risk of developing breast cancer in women. The researchers and scientists involved in this concluded that women who consumed foods rich in isoflavones, such as soybeans and other legumes, in the first life stages were less likely to develop breast cancer as they got older.
Keep in mind that observational studies indicate promise for any given treatment. However, they do not provide conclusive evidence. Therefore, we will probably see further research on the horizon.
3. MAY REDUCE THE RISK OF PROSTATE CANCER
Like women, a diet consisting of vegetable green soy can also benefit men. In a study published by the InternationalJournal of Cancer, male study participants who consumed green plant-based soybeans and other soy products were 30 percent less likely to develop prostate cancer.
4 RELIEF FROM MENOPAUSAL SYMPTOMS
In addition to reducing the risk of developing breast cancer, a diet consisting of green plant soybean may provide relief from certain menopausal symptoms. According to a study published by Oregon State University, women who transitioned to menopause and consumed 68 grams of protein had a significant relief of menopausal symptoms compared to those who did not.
5. CAN PREVENT OSTEOPOROSIS
According to an article published by Live Science, more than 10 million older American adults have osteoporosis, a disease that reduces bone density. Additionally, more than 44 million older Americans have nosteopenia, a condition that causes a loss of bone mass. While osteoporosis and osteopenia may be normal for the course as we age, a healthy diet containing vegetable green soy can slow the progression of both diseases and also reduce the risk of painful bone fractures.
6. GREAT SOURCE OF PROTEIN
Another way to reduce your risk of developing various chronic health conditions, eating green plant soybeans is a great way to increase your protein intake. This is especially true if you are vegan. Additionally, plant-based protein, such as plant-based green soybeans, contains essential amino acids that the body needs to function optimally.
7. REDUCES GLUCOSE LEVELS IN THE BLOOD
Most nutritionists and dietitians will agree that carbohydrates are a great source of energy; however, for people with diabetes, eating too many carbohydrate-rich foods can increase blood glucose levels. That being said, prolonged glucose levels in the blood can lead to hyperglycemia and a number of diabetes-related complications, including:
- -Slow healing wounds
- -Nerve damage
- -Kidney damage
- -Heart disease
- - Atherosclerosis
- -Eye sight problems
- -Difficulty hearing
Although technically a source of carbohydrates, green plant soy helps reduce high blood glucose levels. In turn, this helps reduce the risk of developing many diabetes-related complications.
8. WEIGHT MANAGEMENT
In addition to being an excellent source of protein and carbohydrates, green vegetable soy contains a lot of fiber. The fiber in these beans can go a long way toward improving digestive health. In fact, it is helpful in keeping you regular and allowing you to reach and maintain a healthy weight. According to most dieticians and nutritionists, this is the result of the fiber in green plant soy that works to decrease the rate of absorption of nutrients in the body.
9. HEALTHY HAIR, NAILS AND TEETH
The folic acid in green plant soy has been shown to contribute to healthier hair and nails. Meanwhile, the calcium in these same delicious beans can lead to stronger, tooth decay resistant teeth.
10. STRONGER IMMUNE SYSTEM
Rounding out the top 10 reasons why plant-based green soy should be part of your diet is a stronger immune system. The human body needs at least 900 mcg of copper each day for the immune system to function properly. In fact, just one cup of cooked green vegetable soy can provide about 60 percent of this amount. It is also important to note that these same great tasting beans contain genistein and daidzein phytoestrogens. According to a study conducted by the University of Maryland Medical Center, these compounds may reduce the risk of developing breast, prostate, and other cancers.
ARE THERE ANY COUNTERPAPERS TO CONSUMING EDAMAME?
After spending most of this article praising isoflavone-rich foods, let's take a moment to go over some of the potential downsides associated with eating them. For most people, eating green plant soybeans is perfectly safe and can provide numerous health benefits. However, for those who are sensitive to soy, eating too much can trigger a variety of unpleasant symptoms. Those may include the following:
- Nausea and vomiting
- Stomach ache
It is also a good idea for pregnant women to avoid eating green plant soybeans and other soy-based foods. In a 2010 study published by Frontiers in Neuroendocrinology, researchers and scientists noted that consuming excessive amounts of soy phytoestrogens, such as genistein and ladaidzein, found in green plant soybeans, can increase a woman's chances of developing soybean cancer. breast.
Also, the potential downsides don't end there. The same researchers and scientists involved in the study noted that women who consumed these foods during pregnancy are more likely to give birth to children with genital defects. Some of these genital defects include the following:
- -Testicular problems
- -Klinefelter syndrome
- -Size of penis below average
Pregnant women should limit the amount of soy-based foods they eat or avoid them altogether until after giving birth.
FINAL THOUGHTS ON ADDING EDAMAME TO YOUR DIET
In short, consuming green vegetable soybeans is a relatively easy and cost-effective way to get even more from an already healthy diet. So if you haven't tried them yet, consider adding some edamame to your cart the next time you visit the grocery store.