Nutrition
Marisa HeinzeMay 19, 2022
Edamame: how healthy and nutritious are they?
Edamame beans are on the rise as a new trend food and are supposed to replace unhealthy snacks like chips and peanuts. But do the green beans really live up to their promise and do edamame beans contain the necessary nutrients to make them a healthy, nutritious snack?
Are Edamame healthy and what are they?
Edamame are soybeans that are harvested while still unripe. As a result, edamame beans retain their green colour and are much softer in consistency than the ripe, usually yellowish soybean. The ripened soybean has a firm consistency and can no longer be eaten raw.
The name "edamame" comes from Japan, where the beans are known as a common snack and a popular ingredient in various dishes.
Edamame beans are very healthy and offer your body a wide range of health benefits, which we will explain to you below.
What are the health benefits of Edamame?
The Edamame bean has nutrients that support your body optimally, especially if you are active.
Compared to other snacks, Edamame beans score with a:
- Low calorie content of 125 kcal per 100 grams
- High protein content of 18.2 grams per 100 grams
- Only 8.4 grams of carbohydrates and 9 grams of total fat
Their nutritional composition makes Edamame beans healthy and ideally suited for a balanced, low-fat diet. In this respect, they are clearly preferable to ripened soybeans, whose fat values are much higher. However, the protein content of the matured soybean is higher than that of the Edamame bean.
Edamame beans also contain other nutrients that strengthen your body and keep you fit and healthy. For example, the green beans offer a high amount of fibre, which is important for digestive health and keeps you full for a long time.
Furthermore, Edamame are healthy because they provide many essential vitamins and minerals that help you perform better in sports.
Nutrients of edamame beans:
- Omega-3 fatty acids
- Vitamins C, E and A
- Folic acid
- Potassium, magnesium and calcium
- B vitamins
- Isoflavones, lecithins and saponins
Edamame beans are therefore healthy for your heart and have a very positive effect on the cholesterol balance, as they can demonstrably lower the critical LDL cholesterol.
Due to the isoflavones they contain, edamame can also contribute to bone health and are considered superstars here due to their high mineral content. Studies have shown that bone loss and bone resorption can be reduced by eating soybeans and bone formation is stimulated by the edamame nutrients.
As a result, for your health, you can hardly find a better snack to enjoy in front of the TV than Edamame beans.
How to turn Edamame into a delicious snack
When prepared correctly, Edamame beans are not only super healthy, but also taste great.
The inherent taste of soybeans takes some getting used to for many people, but edamame beans naturally have a pleasant, slightly sweet, and nutty flavour.
The easiest way to prepare Edamame is to boil them in salted water for about 5 - 8 minutes and then eat them warm. If necessary, you can add more salt or spices.
Note that they should be cooked in their pods. There are about 3 beans in each pod, and you can simply eat them out of the pod after cooking. Otherwise, you can let the Edamame beans cool down and remove them from the pod.
Edamame beans are also perfect as a topping for a fresh salad. They give it extra flavour and the protein kick will provide the energy for your next gym session. Edamame are also an eye-catcher and flavour-enhancer in any of the trendy and healthy bowls.
Many supermarkets now sell frozen, podded Edamame beans. These are particularly good for preparing Asian dishes - or boiled briefly, they are also ideal as a snack. Otherwise, you can find Edamame in special Asian supermarkets.
Conclusion
In summary, it should now be clear that it is of great benefit to you and your health to include edamame regularly in your diet. Especially as a healthy snack for in-between meals the green beans are perfect and offer many taste variations. If you are already a fan of soybeans, it will be easy for you to add edamame to your diet.
If not, now might be the right time to think about it and give these beans a chance. Not only will the taste surely convince you, but Edamame are also a real feast for the eyes and so you can offer yourself and your guests something new that is not yet available everywhere.
Get creative when preparing edamame, because the possibilities for tasty preparation are immense and there are many possibilities for dishes to include Edamame.