Edamame
Edamame dishes and snacks have become very popular as people look for ways to incorporate legumes into their diets. Edamame are young green soy beans sold in the pods or shelled. They are available fresh frozen or dried at most major grocery stores. I cook with different types of beans and lentils and I am always looking for new types of beans and new recipes for cooking beans. Recently, I had mashed edamame served with baked salmon and enjoyed the taste, texture and flavor of the meal. I wanted to find out more about edamame, because I was familiar with the health benefits of soy but did not know very much about edamame. Edamame are rich in protein, fiber, polyunsaturated fatty acids (PUFAs) and minerals. Among the minerals are iron, potassium, calcium and zinc. Eating edamame has also been shown to be beneficial for lowering serum levels of LDL cholesterol, blood pressure, insulin resistance and having protective effects on cardiovascular health (1). Additional benefits have been observed in post-menopausal women.
Edamame contain high levels of isoflavones, a phytonutrient that has been linked with the health benefits of soy. Genistein, daidzein and glycitein are three isoflavones that continue to be investigated for their contributions to dietary health. The phytoestrogen properties of isoflavones have also received a lot of attention regarding their effects on breast cancer. There is ongoing interest regarding whether eating soy based products are beneficial or detrimental for breast cancer development. This is due to concerns that the phytoestrogens may behave like human estrogens and bind to estrogen receptors, thereby activating cancer cells. Besides boiling or steaming, edamame can be used to prepare pesto, mashed by itself or mixed with mashed potatoes or used to make fresh edamame pasta.
Edamame can be eaten as part of a healthy diet, just like other legumes and can help with weight loss efforts and weight management. Soybean products such as tofu, miso, natto and tempeh can be found in many grocery stores. As with other legumes, if you plan to incorporate edamame into your diet and are unsure about health effects, consult with your family doctor or dietician to know if you can add edamame or other soy products to your diet.
- Ramdath, D. D., Padhi, E. M., Sarfaraz, S., Renwick, S. and Duncan, A. M. (2017) Beyond the cholesterol-lowering effect of soy protein: A review of the effects of dietary soy and its constituents on risk factors for cardiovascular disease. Nutrients, 9, 324.