The Skinny:
Edamame, those bean treats usually sold at Japanese restaurants: you can’t eat just one. And that’s a good thing because these immature soybeans are not only tasty, they are healthy. They are a standing favorite in many Asian countries where these beans have been consumed for thousands of years. Today, they are growing in popularity in the U.S. for all the right reasons. Numerous studies have noted soy protein has a positive impact on cholesterol, blood sugar, diabetes, hypertension and osteoporosis, among other maladies. So go ahead, embrace those edamame. Read on.
The Slate:
Edamame vs. Soybeans
As noted, edamame is just an immature form of dried soybeans. They are more flavorful than mature soybeans because they have more sucrose and free amino acids, such as glutamic acid, aspartic acid and alanine. They are also generally more expensive because these fragile immature beans must be picked by hand.
By The Numbers
A 155-gram cup of cooked edamame has 188 calories, 18 grams of protein, eight grams of fiber and eight grams of fat. It also has 41.4 micrograms of vitamin K, 482 micrograms of folate, 99.2 milligrams of magnesium, 262 milligrams of phosphorus, 0.535 milligrams of copper and 676 milligrams of potassium.
Lowers Cholesterol
Eating 25 grams of soy protein daily—about one and a half cups of edamame—can lower bad LDL cholesterol by three to four percent. That’s an admittedly small but still significant amount.
Blood Sugar & Diabetes
Edamame is rich in protein and fiber, but low in carbohydrates. This macronutrient composition gives them the lowest glycemic index of all beans, which is great for keeping blood sugar in check. Many studies have also linked soy protein and soy isoflavone consumption to lowering the risk of Type 2 diabetes, especially when compared with animal protein consumption.
Aids Blood Pressure
Edamame can also help relieve high blood pressure or hypertension risk. One analysis found that soy isoflavones significantly lower systolic and diastolic blood pressure. Edamame’s potassium also aids in counterbalancing sodium’s ability to raise blood pressure. Of course, using sodium-rich soy sauce on these beans can undo potassium’s good effects.
Boning Up
Besides being an excellent source of the calcium that is always needed to maintain bone density, edamame also helps support bone health with phosphorus, potassium, magnesium and protein. Studies note that using various forms of soy phytoestrogens can help slow bone loss in postmenopausal women, reducing the risk of osteoporosis.
Brain Food
Soy products contain polyphenols and antioxidants that are reputedly beneficial for the brain and at least one noted neurological research leader recommends consuming edamame and tofu once or twice a week to help prevent brain disease, especially neurodegenerative disorders like Alzheimer’s disease, Parkinson’s disease, and stroke.
Easy Menopause Concerns
A daily diet consisting of a low-fat, vegan diet, including half a cup of cooked soybeans, can lead to a significant drop in the unpleasant symptoms of menopause. One study, in fact, reported an 84 percent decline in symptoms like hot flashes, night sweats, irregular periods, mood swings and changes in sex drive. Edamame’s isoflavones, plant-based estrogen-like compounds, are the key.
Eyes Up:
Are you into edamame? If not, it’s time to embrace those edamame. Tell us why at info@wellwellusa.com.
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