Edamame, the newly popular snack some people eat out of the shells, salted, is becoming all the rage when it comes to healthy and salty snacks; but exactly what are edamame and what types of health benefits can be received from eating these little morsels.
Edamame are soy beans, one of the world’s most lucrative crops. A list of well-known vegetarian and vegan food products come from soybean crops; tofu, soy “meat” protein, tempeh, oil, soy sauce, and miso, to name a few of the most common. The immature soybean is called the edamame. This is the snack we see in the frozen foods aisle of most stores.
We know, that as a substitute for potato chips and candy treats, edamame is a wise, delicious, and healthy choice, but let us break down its health benefits:
1. High Protein
Edamame is packed with protein which makes it a great healthy choice for vegetarians and vegans who don’t get any animal protein in their diets. One cup of edamame will provide over 18 grams of protein. This is one of the reasons many vegans make edamame a daily part of their diet. The best foods for vegetarians and vegans are beans as they hold a lot more protein than other plant-based foods.
2. Doesn’t Raise Your Blood Sugar
Edamame is low in carbs compared to its fat and protein content, which means that it doesn’t have the ability to raise your blood sugar like plant-based foods that are high in carbs. If you are on a low-carb diet, other beans may have the tendency to do this, so edamame is a great choice for low-carb diets and those with diabetes.
3. Edamame are Rich in Vitamins and Minerals
As well as fiber, edamame contains high amounts of various vitamins and minerals. When compared to mature soybeans, the percentage of these vitamins and minerals in edamame are significantly higher. Here are some examples below:
Folate 78% for Edamame
14% the mature soybean
Vitamin K1 33% for Edamame
24% the mature soybean
Manganese 51% for Edamame
41% the mature soybean
4. May Reduce Menopausal Symptoms
During the stages of menopause, women can experience some very uncomfortable symptoms due to estrogen loss; hot and cold flashes, insomnia, and mood swings. Though some studies show that certain women have an adverse reaction to soy protein, many women do not have these negative experiences. Other studies suggest that soy, added to your diet during menopause, may help reduce many of the disturbing symptoms that come along with this natural change of life.
5. May Reduce the Risk of Prostate Cancer
For men, it is beneficial to add edamame to your snack menu because studies show that it can help reduce your risk of getting prostate cancer. Prostate cancer is the second most common cancer in men. Approximately one man in seven will get prostate cancer in his lifetime. The benefits of edamame are not just for women’s health issues but studies show that a regular consumption of edamame may lower the risk of getting prostate cancer by 30%.