The edamame is an immature green soybean that has long been consumed as a vegetable and snack food in China, Japan and other Far Eastern countries. Increasingly popular in Western cuisine, the edamame and other soy products and quinoa are the only plant-based sources of complete protein, so-called because they contain ample amounts of all essential amino acids. The edamame also appears to stimulate metabolism, optimizing the transformation of the food you eat into energy.
Nutritional Makeup
In addition to its value as a complete protein, edamame is a rich source of multiple nutrients, according to the U.S. Department of Agriculture’s National Nutrient Database for Standard Reference. One cup of frozen edamame, unprepared, contains 130 calories, 12.1 grams of protein, 10.1 grams of carbohydrate and 5.6 grams of fat. Edamame is also high in several vitamins and minerals, offering 11.4 milligrams of vitamin C, 37.1 micrograms of vitamin K, 66.1 milligrams of choline, 358 micrograms of folate, 569 milligrams of potassium, 190 milligrams of phosphorus, 72 milligrams of magnesium, 71 milligrams of calcium, 7 milligrams of sodium and 2.5 milligrams of iron per cup of frozen edamame. Although edamame’s levels of folate and choline are the highest of the B-complex vitamins, the immature soybeans contain at least some of all the vitamins in this family.
Fiber-Rich Snacks
In “Fire Up Your Metabolism,” registered dietitians Lyssie Lakatos and Tammy Lakatos Shames recommend snacking on edamame as a sure way to stay trim and youthful. The authors, who are also nutritionists, say that a 1/2 cup of unshelled edamame offers an unusually well-balanced combination of protein and carbs as well as roughly 3 grams of dietary fiber. This 60-calorie snack fills up your stomach and leaves you satisfied until it’s time for your next meal. Edamame offers quick energy and helps boost metabolism.
B Vitamins and Magnesium
In a March 2008 posting on NBC’s Today Health website, registered dietitian Samantha Heller said that certain foods can trick your basal metabolic rate into burning calories more efficiently. Foods that are rich in B vitamins and magnesium, such as edamame, can really fire up the metabolism. Heller pointed out that inadequate intake of B-6, B-12, folate, thiamine and niacin can slow your body’s metabolism and leave you feeling depressed and fatigued. Edamame’s combination of the B vitamins, particularly folate, and magnesium make it an ideal food choice to stimulate your metabolic rate.
Cooked Edamame Is Best
In excess, raw edamame and other soy derivatives can have a negative effect on your metabolism. Registered dietitian/nutritionist Victoria Shanta Retelny, author of “The Essential Guide to Healthy Healing Foods,” points out that excessive consumption of raw soy-based foods, including edamame, has a negative effect on the thyroid gland, which plays a central role in metabolism. For that reason, Retelny recommends cooking edamame and limiting soy-based food consumption to a serving or two per day.
References
- USDA National Nutrient Database for Standard Reference: Edamame, Frozen, Unprepared
- “Fire Up Your Metabolism”; Lyssie Lakatos, et al.; 2004 (note to CE: p. 158)
- Today Health; 7 Ways to Boost Your Metabolism; Samantha Heller; March 10, 2008
- “The Essential Guide to Healthy Healing Foods”; Victoria Shanta Retelny, et al.; 2011 (note to CE: page number could not be discerned)
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