What is Edamame: A Comprehensive Research-Based Guide on Its Benefits
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Click to rate this article!
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By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: Apr 17, 2024Table of Contents
Are you looking for good-for-you, high-protein foods, especially if you are into plant-based diets? You’ve possibly got it all in Edamame, a versatile legume. It not only tastes great but is said to bring tons of health benefits to your table. Want to know more about edamame? You’re at the right place then!
This blog post serves as an in-depth guide on edamame. It talks about everything – right from where it comes from and what it’s made of, to its potential health benefits. Not just that, we’ll also tell you how to buy, store, and cook it. Along the way, we’ll clarify some common doubts and alert you about the possible risks of eating it. So, want to discover how this amazing legume can up your diet game? Keep reading!
Did you know?
Edamame, often known as “young soybeans,” is a hit these days. It’s seen as a healthy option for snacks, and starters, and even as something extra in many recipes. Unlike mature soybeans, we pick edamame before they ripen. That’s how they stay green and soft.
At first look, edamame might not seem any different from other soybeans. But there are some key differences between them. As we shared before, edamame beans are not as old as your typical soybeans. They stay green, and soft, and taste a bit sweet because they are younger. And the upper hand? Edamame gives you more protein and less fat than mature soybeans.
You’ll get edamame in many forms like fresh, frozen, or shelled. The many options make it easy for you to pick the one that best fits your need and want.
Now, let’s see what each form of Edamame brings to the plate.
| Form of Edamame | Description |
| Fresh | Usually sold in pods and should be eaten soon after buying |
| Frozen | Available as shelled and in shell and you can store it longer |
| Shelled | Beans are taken out of the pods and it’s easy to add them to recipes or have as a snack |
Researchers have found that edamame includes folate, which is necessary for the body to make DNA and for healthy cell division. Depression and low folate levels have been associated in several studies. By stopping the body from producing too much homocysteine, folic acid may help lower the risk of depression.
Dr. Rajeev Singh, BAMS
Rich in essential nutrients that promote health, edamame is nothing short of a top-notch legume.
Edamame is said to have lots of plant-based protein. It provides all nine essential amino acids your body needs. Say you have one cup (160 grams) of cooked edamame. You’ll be getting around 18.4 grams of protein from that.
Edamame has some carbs too. But the amount of carbs in it is less than that in other legumes. One cup gives you just 13.8 grams of carbs and a good dose of dietary fiber.
Dietary fiber is a must to keep your digestive system happy and edamame doesn’t disappoint you there. One cup of cooked edamame offers 8 grams of fiber. It’s said to be good for digestion and lowering levels of bad cholesterol.
Edamame has some amount of fat in it. A single cup gives about 12.1 grams of fat. But don’t worry. Most of that fat is unsaturated (that is healthy). This type of fat supports heart health and provides essential fatty acids, such as omega-3.
On top of an impressive balance of macros, edamame has a lot of vitamins and minerals too. All these make it vital to many functions in your body.
What are some noteworthy vitamins and minerals in edamame? Check out this list:
Edamame also comes with plant chemicals and antioxidants. These are compounds that help your body save itself from damage done by ‘free radicals’. These compounds might even give more health benefits, like reducing swelling and possibly lowering the chances of certain diseases.
| Nutrient | Amount per 1 cup (160 g) cooked edamame | Health Benefit |
| Protein | 18.4 g | Further muscle growth and maintenance, balances hormones, and more |
| Carbohydrates | 13.8 g | Gives energy to the body |
| Dietary Fiber | 8 g | Aids digestion and lowers cholesterol levels |
| Fats | 12.1 g | Looks after heart health and provides essential fatty acids |
| Vitamin C | 8.48 mg (5% DV) | Protects the immune system as an antioxidant |
| Vitamin K | 45.1 mcg (56% DV) | Crucial for clotting blood and the health of bones |
| Folate | 458 mcg (121% DV) | Needed for making DNA and dividing cells |
| Calcium | 97.6 mg (10% DV) | Keeps bones and teeth strong, aids nerves and muscles |
| Iron | 3.52 mg (20% DV) | Important for carrying oxygen in blood and making energy |
| Phytochemicals | Various | May offer antioxidant and anti-swelling benefits |
Edamame offers all the essential amino acids that individuals require. It is highly rich in omega-3 alpha-linolenic acid as it contains lots of polyunsaturated fatty acids. It is also abundant in isoflavones that may help reduce the risk of osteoporosis and cancer.
Dr. Siddharth Gupta, MD
Edamame’s rich nutrient content is said to bring along a raft of health benefits. All these perks support better health.
As mentioned earlier, edamame packs a punch with essential vitamins and minerals. These are vital for keeping sound health. So, when you bring edamame into your daily balanced meal plan, you are helping your body meet the needs of these nutrients.
For maintaining a healthy heart, a blend of macronutrients, vitamins, minerals, and plant chemicals is essential. Edamame is said to have all of these. It is high in fiber which may help handle cholesterol. The unsaturated fats in it potentially promote heart health. Moreover, edamame boasts omega-3 fatty acids. These are said to better heart health and lower the chances of heart disease. However, more studies are needed to confirm these benefits of edamame.
Foods high in fiber like edamame might keep LDL cholesterol (the “bad cholesterol”) in check. They do this by slowing digestion and halting the reabsorption of LDL cholesterol back into the bloodstream.
Foods high in potassium can help manage blood pressure. They do this by working with the kidneys to balance sodium and water levels in the body. This balance potentially brings down high blood pressure to healthy levels.
Edamame is proposed to be good for keeping your blood sugar levels in check. Its low-carb, high-protein, and fiber-rich combo makes it a great choice. Studies show that food high in protein and fiber can keep blood sugar levels steady, reducing the chances of getting type 2 diabetes. Further studies can help establish the usage of edamame for this purpose.
There is one thing that is always said about edamame, it is really high in protein. And this may make it a smart addition to any diet. More so, if you are on the lookout for plant-based sources of complete protein, edamame offers all essential amino acids. This may aid in muscle growth and upkeep building strength and weight loss.
New findings suggest that plant chemicals and antioxidants found only in edamame might offer hormone-related health perks. And these benefits could be attributed to the isoflavones found in edamame that act like estrogen. More investigations should be done to confirm this.
Some studies hint that eating soy foods like edamame may cut down the risk of breast cancer. While more research is needed to make sure, the early signs are hopeful.
Some findings show that soy isoflavones might help soften menopausal symptoms. Such symptoms include hot flashes, mood swings, and night sweats. Though more research is needed to backup these findings, bringing edamame into your meal plan could hold potential benefits here.
Apart from maybe shielding from breast cancer, some studies suggest that soy foods such as edamame could lower men’s risk of getting prostate cancer.
A diet high in soy protein like in edamame is also proposed to better the bone health. It may even lessen your chance of developing osteoporosis, where bones get weak and fragile. Edamame is rich in calcium and vitamin K which are vital for keeping bones strong. However, research is still ongoing to prove these claims.
Some studies suggest that having soy isoflavones, found in edamame, can improve brain function. It might even keep at bay age-related brain conditions, like Alzheimer’s disease. We need more research to take this claim forward. But adding edamame to your meal plan might have a good impact on your mental health and cognition.
Scientists have looked into how soy isoflavones might help slow down brain function decline tied to age. One study found that this treatment helped in some thoughts and cognition areas. This includes non-verbal memory and word fluency.
As mentioned edamame is rich in folate which might help keep your risk of depression low. It does this by keeping a check on the level of homocysteine buildup. Homocysteine can affect the making of serotonin, a hormone that regulates mood, sleep, and hunger. And stable serotonin levels are key to maintaining good mental health and overall wellness.
Below is a list of the proposed health benefits of edamame.
| Potential Health Benefit | Nutritional Components Involved | Effect on Health |
| Boost overall health | Various vitamins and minerals | Supports overall health and well-being |
| Cardiovascular health support | Fiber, unsaturated fats, omega-3 fatty acids | May promote heart health, lower cholesterol, and regulate blood pressure |
| Healthy blood sugar regulation | Protein, fiber | Potentially helps maintain stable blood sugar levels |
| Muscle building | Protein | Supports muscle growth, build strength, and may aid in weight loss |
| Hormone-related health benefits | Isoflavones | May reduce the risks of certain cancers and alleviate menopause symptoms |
| Bone health and osteoporosis prevention | Calcium, vitamin K | Potentially supports strong bones and reduces the risk of osteoporosis |
| Mental health and cognitive function | Soy isoflavones, folate | May improve cognitive function and reduce the risk of age-related brain diseases |
Also Read: Are Lima Beans Good for You: A Research-Based Health Perspective
When you shop for and store edamame, think about how to keep it fresh and good.
If you like buying fresh edamame, go for pods that appear bright green and feel hard. It shows you the edamame quality is good. And remember, fresh edamame does not stay so for long, unlike its frozen form. So, you should eat it within a few days after buying it.
If you’d rather keep edamame for longer, go for the frozen type. When you buy frozen edamame, pick packages in their natural state. Avoid ones with sauces or salt added to them. You can stash away fully sealed bags of frozen edamame in the freezer for up to six months.
Once you’ve got your edamame home, make sure you store it in a way that will keep it fresh and healthy. Edamame, both fresh and cooked, should go into the fridge. It’ll stay good for 4 to 5 days there. When you put edamame, raw or cooked, in the freezer, it can last for up to six months. But remember to have it in airtight containers or packaging.
| Form of Edamame | Buying Tips | Storage Tips |
| Fresh | Shop for pods that are bright green and firm | Keep in the fridge; use within four to five days |
| Frozen | Pick plain edamame with no sauces or salt added | Store full sealed bags in the freezer for six months at most |
Cooking edamame is a cinch. Plus, there are so many ways to savor its mild and buttery taste.
First off, rinse the bean pods well to clean them. This will wash off any residues from farming and picking. Now, it’s time to cook them. You can use boiling, steaming, or microwaving with a little water. They’ll cook faster in the microwave, under one minute, than by boiling or steaming which takes 4-7 minutes.
All you have to do now is press the beans out of their pods and toss out the pods. You can have the beans plain with a dash of sea salt. Or you can add them to various recipes for extra taste and nutrition.
Besides having edamame as a snack on its own, there are boundless ways to bring it into your meals. Here are some ideas for using edamame in different recipes:
Boost the protein and nutrient content of your salads by adding edamame. Just toss cooked and shelled edamame into your salad mix. This will make them more filling and pleasing by adding some texture and flavor.
As a go-to snack, edamame is delicious and full of nutrition. Try nibbling on some edamame along with nuts, seeds, or dried fruits. This makes for a balanced and filling snack.
You could add edamame to major dish recipes like stir-fries, rice bowls, and pasta loaded with veggies. You’ll need to cook and shell the edamame before adding it to your dish.
Edamame can even be part of desserts too! You can use flour made from edamame in baking as a gluten-free option. Anything from creamy puddings to smoothies can be made by blending cooked edamame beans.
Edamame might be fit for most people to eat. But you should also note some possible risks and things to think over.
Since it’s a soy product, edamame might set off allergies in people with a soy allergy. If you see any signs of an allergic reaction after having edamame, discontinue use and get in touch with your healthcare provider. These symptoms may include swelling, hives, and trouble breathing, which need immediate medical care.
Though not common, edamame could affect certain medications because of its content of phytoestrogen. If you’re on medications, especially hormone-related ones, make sure you discuss potential changes with your healthcare provider before adding edamame to your diet.
Some food restrictions could affect if edamame fits your specific needs.
Edamame is gluten-free, so a green light on a gluten-free diet. Yet, you must always check labels for any cross-contamination risks. This is needed when the product has been around grains that contain gluten.
A low FODMAP diet might be the way for people with irritable bowel syndrome (inflammation of the gut) or other gut issues. They do this diet to help ease symptoms. Edamame might not fit those on a full low FODMAP diet. As advised, talk to your healthcare provider or a certified dietitian. Get advice on whether edamame is fine for your diet needs.
Compared to other legumes, edamame has fewer carbs. So, those on ketogenic or other low-carb diets could have it. Still, you might need to curb how much you have depending on your specific dietary goals and needs. For personalized tips on having edamame on a keto-friendly meal plan, always get advice from your healthcare provider or a dietitian who is registered.
So, all in all, edamame is a nutrient-rich legume proposed to be packed with several health benefits, thanks to its high protein content, essential vitamins, minerals, and many plant chemicals and antioxidants. As a flexible and tasty food, it fits most diets well, providing an excellent source of complete plant-based protein. It may help contribute to a healthier lifestyle by promoting overall health and wellness. From a simple snack to a side dish to an extra ingredient in some recipes you love, edamame is a good mix into any wholesome diet. However, it’s always best to consult your healthcare provider before adding edamame to your diet if you suffer from any allergies or other medical conditions.
Also Read: Cranberry Beans: Uses, Benefits, Side Effects & More!
Though edamame is a type of soybean, it’s different from mature soybeans. The difference arises because we pick edamame beans before they ripen.
Edamame has fewer carbs than other legumes, making it fit for those on a ketogenic or low-carb diet. But you may still need to watch how much you eat based on your specific dietary needs. Always check with your healthcare provider or a registered dietitian about using edamame in a keto-friendly diet plan.
Mukimame is another name for edamame. So, there is no difference. They are the same thing.
Edamame goes into the legume category because it’s the bean or seed of the soybean plant. Though edamame is often used as a vegetable in food, it’s truly a legume.
Lima beans and edamame are two distinct types of legumes. They stand apart in terms of where they come from, what they taste, and how they look and feel. Lima beans, also known as butter beans, come from South America and are often light or spotted in color. Edamame, meanwhile, comes from Asia, figures mostly in Japanese, Chinese, and Korean cuisine, and is known for its bright green color.
Old concerns about the safety of eating soy foods during pregnancy have largely been debunked, as current evidence suggests no significant impact on fetal development or health. However, your best practice is to check with your healthcare provider before adding new foods into your diet during pregnancy, especially if you plan to significantly increase your edamame intake or use supplements.
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