Edamame, pronounced "eh-dah-MAH-may," are young, green soybeans that are rich in nutrients and can be good for you. Although native to China, edamame is the Japanese name for the plant, which goes by a variety of names including vegetable soybean, green soybean and beer bean. These beans are linked to a variety of health benefits, but in some cases, they may be hazardous to your health.
Protein Power
Edamame are rich sources of plant protein, containing all the essential amino acids your body needs but cannot make on its own. Protein is vital for a variety of functions in your body including cell formation and growth, muscle maintenance and hormone production. It's also an energy source when carbohydrates and fats aren't available. Most people need about 0.8 g of protein per kilogram or 2.2 lbs. of body weight. You can make edamame a part of your daily protein intake along with other good sources such as lean meat and poultry, fish and low-fat dairy.
Fiber
Fiber is another nutrient you'll benefit from when eating edamame. It's essential for a healthy intestinal function, helping to facilitate bowel movements and thereby eliminating waste and toxins from your body. Fiber can also help to prevent or treat health problems such as heart disease, high blood pressure and irritable bowel syndrome. Fiber in edamame is also filling and helps you to feel full for longer period, which makes it useful in helping to control your appetite and promote weight loss.
Isoflavones
Isoflavones are types of plant estrogens that mimic estrogen activity in your body and edamame are best sources in the human diet. Isoflavones may be beneficial in lowering high cholesterol, treating atherosclerosis and preventing prostate and breast cancer, but studies are mixed, according to the Linus Pauling Institute. These compounds can also help to treat osteoporosis and improve cognitive function in postmenopausal women.
When Edamame May Not Be Good for You
While edamame may be beneficial in preventing breast cancer, you may want to forgo them if you currently have breast cancer or have had it in the past. Soy isoflavones may cause breast cancer cells to grow. Soy isoflavones may also worsen hypothyroidism and interact with medications that treat the condition, as well as blood thinners, antibiotics and cancer drugs. Speak to your doctor about eating edamame if you have a health condition.
References
- "The 200 Superfoods That Will Save Your Life"; Deborah A. Klein, M.S., R.D.; 2010
- University of Wisconsin: Edamame: The Vegetable Soybean
- Linus Pauling Institute: Soy Isoflavones
- "Basic Nutrition"; Mary B. Grosvenor, M.S., R.D., et al.; 2005
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