Is edamame a good source of protein?
If you’re looking for a quick and easy way to add a protein-rich food to enrich your next meal, look no further than edamame beans. These tiny beans contain loads of essential nutrients; various B vitaminsmagnesium, amino acids and fiber.
edamame beans It is a soft, immature soybean native to East Asia. Edamame makes a perfect snack when steamed with a pinch of salt. Learn why edamame is the nutrient-dense bean you need more of, according to a dietitian.
Is edamame good for you?
Yes. Edamame beans are enriched with various micro and macro nutrients. Beans are also considered a complete protein, meaning they have all nine essential amino acids, which is pretty unique for a plant-based food, says Yaffi Lvova, a registered dietitian with Banner Health.
according to US Food and Drug Administration’s Food Data CenterLvova says 1/2 cup of edamame contains about 94 calories, 4 grams of fiber and 9 grams of protein, which is slightly more than one egg. Edamame also contains abundant vitamins and minerals: B vitamins (including folate), vitamin K, calcium, choline, iron, magnesium, phosphorus and potassium.
Great question: How much protein do I need per day?
What are the health benefits of edamame?
Edamame is also a great source of protein and insoluble and soluble fiber. Most Americans don’t get enough. Insoluble fiber primarily helps support your gut microbiome, whereas soluble fiber can help manage your cholesterol and lipid levels and stabilize your blood sugar, says Lvova.
These nine essential amino acids also support a number of body functions and play a critical role in immune function, metabolism and hormone balance. Cleveland Clinic.
Edamame also contains phytonutrients and isoflavones, Lvova says, and a growing area of research is investigating how these compounds affect health. Some preliminary research suggests that isoflavones found in soy products may help relieve menopausal symptoms and reduce your risk of certain types of cancer (including breast cancer), but much more research is needed to reach a definitive conclusion. Healthline.
White eggs and brown eggs: A dietitian reveals the nutrition facts about eggs
Who should avoid edamame?
In previous years, soybeans have been the focus of controversy. However, claims linking beans to breast cancer and low testosterone levels have since been debunked by numerous studies. “There’s no need to be afraid of soy unless you’re allergic, in which case don’t eat it,” says Lvova.
After all, edamame is a low-calorie, protein-rich bean with many potential health benefits. Whether you eat edamame on its own as a snack or toss it into a soup or salad, this nutrient-dense bean is great to rotate to support a balanced diet, says Lvova.
This article first appeared on USA TODAY: What is edamame? Benefits for intestinal health, cholesterol, protein
