Edamame’s Surprising Benefits
If you love soy milk or tofu, you’ll love edamame. Young and green when they are picked, edamame is soft and edible. They are great additions for green salads, rice dishes, and in Japanese foods. The versatile beans can be cooked in many ways: boiled, steamed, microwaved, or pan-seared. They can be seasoned with sea salt, red pepper flakes, or sesame seeds. Hot or cold, they’re great as appetizer of snack.
Edamame Health Benefits
Each 155-gram (g) cup of frozen, prepared edamame beans contains 8g each of fat and dietary fiber, and lots of minerals to boot: calcium, magnesium, iron, phosphorus and potassium. The young beans also have lots of folate (121% of daily requirement), vitamin K (52%) and C (20%).
Edamame beans are soy foods, a complete source of dietary protein. A cup (155 grams) of cooked edamame provides around 18.5 grams of protein. Unlike most plant proteins, they provide all the essential amino acids your body needs, although they are not as high-quality as animal protein.
Edamame may lower cholesterol levels. Some studies found that 50 grams of soy protein per day reduced LDL cholesterol levels by 3%, or that eating 47 grams of soy protein per day can lower total cholesterol levels by 9.3% and the “bad” cholesterol by 12.9%. Though modest, it is unclear if they translate into a lower risk of heart disease. However, the US FDA approves health claims for soy protein in the prevention of heart disease.
Like other beans, edamame does not excessively raise blood sugar levels. It measures very low on the glycemic index, a measure of the extent to which foods raise blood sugar levels. Thus, edamame is suitable for diabetics.
Some studies suggest that a high intake of soybeans and soy products may slightly reduce the risk of breast cancer, as well as menopausal symptoms. They also indicate that a high intake of isoflavone-rich foods early in life may protect against breast cancer later in life and against prostate cancer in men.
Due to edamame’s multiple health-giving components, ease of preparation, and appetizing taste, edamame beans are a popular appetizer or snack food.
I Love Sushi on Lake Union Seattle
When you’re dining Japanese in Seattle, come by I Love Sushi on Lake Union and enjoy our classics. But first, tickle your appetite with edamame soybeans, a health-conscious choice.