Edamame, or soybeans, have been popular in China and Japan for thousands of years and are now available in most grocery stores throughout the United States. They’re low in fat and calories and high in protein, fiber and almost every other essential vitamin and mineral. While soybeans have great health benefits, they also contain active ingredients similar to estrogen. If you have hormone-sensitive health concerns, talk to your health care provider before eating edamame.
Edamame refers to soybeans that are harvested within a specific period of time so that they've grown enough to be edible while still being immature and green. Edamame are sold fresh, frozen, as individual soybeans and in the pod. The pods aren’t edible, but they help retain quality longer if the soybeans are fresh. No matter which form you buy, edamame should always be green. Yellow or brown discoloration indicates they’re too old and have lost flavor.
Edamame are a powerhouse of nutrition. One cup has at least 6 percent of the recommended daily intake of all nutrients except vitamin D. You'll also gain 20 to 40 percent of the daily intake of protein, fiber, iron, magnesium, manganese, phosphorus, thiamin, folate and vitamin K. Soybeans are one of the few plant sources of complete protein, providing 30 percent of the daily value for men and 37 percent for women, based on a 2,000 calorie-a-day diet. They're an especially good source of folate, providing 120 percent of the recommended daily intake. Folate prevents birth defects through its role in the creation and growth of new cells. In adults, it helps lower the risk of cardiovascular disease.
Soybeans contain plant-based chemicals called isoflavones that are similar to estrogen. These phytoestrogens help lower cholesterol, according to MedlinePlus, and research published in the March 2012 issue of “Menopause” indicates that they reduce the frequency and severity of hot flashes. Estrogen works by attaching to special receptor cells. Phytoestrogens attach to the same receptors, but they’re weaker than real estrogen. If your levels of estrogen are low, phytoestrogens increase the total amount. If you have normal estrogen levels and phytoestrogens block real estrogen by attaching to the receptors first, total estrogen levels go down. Estrogen is involved in breast, uterine and prostate cancer, so lower levels of estrogen from eating soy isoflavones may lower your risk of developing estrogen-sensitive cancers. It has not yet been determined whether soy isoflavones are safe for cancer survivors, especially breast cancer patients. Some research indicates they decrease the chance of cancer recurrence; other research shows the opposite. With such complex biochemical interactions, it’s critical to talk with your physician before eating edamame if you’ve been diagnosed with any hormone-sensitive cancer.
One cup of edamame has 8 grams of total fat, which includes 3 grams of polyunsaturated fats. Keeping total fat intake to less than 25 to 35 percent of total calories and consuming primarily unsaturated fats can lower levels of cholesterol. The polyunsaturated fats in soybean oil include heart-healthy omega-3 fatty acids that reduce inflammation and lower the risk of cardiovascular disease.
Storing and Cooking
Keep fresh edamame in the refrigerator, but use them within two to three days. Soybeans are often served as a snack after being boiled for about five minutes and salted, but the cooked beans can be added to soups or salads, mashed or used in any recipe to replace peas. Consider adding pureed edamame to hummus or put the soybeans in a casserole dish, sprinkle them with olive oil and Parmesan cheese and bake until it's brown on top to create a healthy side dish.