Read on to learn more about this soybean and how you can fit it into your own diet.
Defining Edamame: A Legume That Is Just One Type of Soybean
Edamame is one of the many types of soybean-based foods. Some of the other types include tempeh, miso, and tamari. (2) Types of soy, on the other hand, include tofu, soy flour, and soy milk. The name edamame literally means “beans on a branch.” While you eat the beans of this plant, edamame is technically considered a legume. While gaining popularity in western cultures, edamame is anything but new. In fact, it’s thought that edamame has been around for over 2,000 years, first being harvested in China. They were then introduced to Japan, and have since been staples in many Asian diets. Yet some food historians estimate that edamame could have existed well before then, according to ancient Chinese texts. (3) Historians estimate that edamame finally made its way to the United States at the turn of the 20th century. Still, the legume didn’t really gain ground until around the 1970s, when American consumers became more interested in natural and organic food items. (3) Since then, edamame has been primarily used as a snack food and appetizer, but it also makes a great addition to various types of main dishes. Part of the reason why edamame and snap peas are sometimes confused is due to their appearance. Both consist of green, oblong-shaped pods with beans inside of them. Edamame are much thicker, though, and there may be only a couple of beans inside each pod. Snap peas are chunky and have several peas inside each pod, which are often eaten altogether at once. (4) In considering the nutritional aspects of both edamame and snap peas, edamame has a big edge when it comes to protein, but it’s also more caloric than snap peas. (5,6) Aside from protein content, edamame is a valuable source of a variety of other nutrients, as outlined by the USDA, which estimates the following nutrients per a ½-cup, or 78-gram (g), serving of shelled edamame: (6)
Calories: 94Protein: 9.2 g Fat: 4 gCarbohydrates: 6.9 gFiber: 4 g (14 percent DV)Natural Sugars: 1.7 gCalcium: 49 milligrams (mg) (4 percent DV)Iron: 1.7 mg (9 percent DV)Sodium: 4.6 mgVitamin C: 4.8 mg (5 percent DV)
Edamame, like other soybeans, contains natural levels of phytoestrogens, or plant-based estrogens called isoflavones. (7) These natural estrogens may potentially help alleviate symptoms of perimenopause, including hot flashes and night sweats. The naturally high protein content can also add to your body’s daily protein needs, as well as possibly reduce blood cholesterol from eating saturated fats found in meat-based sources of protein. (7) Furthermore, a moderate intake of isoflavones throughout adulthood may reduce the risk of hormone-related cancers in some women. (7) Soybeans like edamame are also good plant-based sources of omega-3 fatty acids called alpha-linoleic acids (ALAs). Getting enough omega-3s on a regular basis is also important in helping reduce your risk for heart disease. (8) Another benefit is that plant-based proteins don’t have saturated fats like animal-based proteins do. (7) This can help decrease your risk of high cholesterol over time. (7,9) By adding more plant-based protein to your diet, though, you’ll also gain heart-healthy benefits compared with increasing saturated fat intake from eating more animal protein. Another study, published in the Journal of the American Heart Association, concluded that eating more plant-based protein reduces LDL (low-density lipoproteins), or “bad,” cholesterol. (10) Being overweight is one of many risk factors for high cholesterol — by losing weight, you may also decrease your overall cholesterol numbers. (11) When looking for fresh edamame, you may come across beans that are still in the pods or versions that are already pulled from the pods and ready to cook. Look for pods or beans that are bright green in color and firm to the touch. Fresh edamame can last in your refrigerator for four to five days or in your freezer for up to six months. Edamame is also extremely versatile when it comes to cooking. You can boil, steam, or even microwave them in a small amount of water. The edamame cooks fast, so you don’t need to spend a lot of time cooking them — a 1-cup serving takes less than 1 minute to cook in the microwave with 1 teaspoon of water. Boiling or steaming takes an average of 4 to 7 minutes. You can also blanch and freeze fresh edamame to save for later. When stored this way, the edamame can last for up to six months. Prepackaged frozen edamame is also available at your grocery store for convenience. Isoflavones, which are anti-inflammatory compounds, have also been studied for skin health but with mixed results. The idea is that isoflavones in edamame and other soy foods may boost collagen in the skin while also decreasing fine lines and wrinkles at the same time. Collagen is a protein that helps form our bones, skin, nails, hair, and connective tissue. (13) While some people try to take supplements to boost their collagen and smooth wrinkles, you should never take soy in supplemental form without talking to your doctor first. You’re better off eating foods like edamame to reap the benefits of soy from the inside out. (14) While isoflavones in edamame are considered helpful toward reducing your overall cancer risk, some concerns had previously been raised over possible links of soy consumption to hormone-related cancers, such as certain types of breast cancer. One concern was that edamame tends to contain more isoflavones compared with other sources of soy, at about 18 mg per 100 g serving. (15) That said, the American Institute for Cancer Research announced in 2021 that it found no increased risk for breast cancer survivors who consume soy foods. It also said limited evidence showed the potential for greater overall survival and perhaps decreased recurrence among women a year or more after diagnosis who include moderate amounts of soy in their diets. (The Institute considered moderate amounts of soy to be “one to two standard servings daily of whole soy foods, such as tofu, soy milk, edamame, and soy nuts.”) Other possible health risks of too much soy need further research. One that has been discussed is thyroid gland disruption. While the effects on people without thyroid disease aren’t clear-cut, people with underactive thyroid, called hypothyroidism, may be most at risk from soy-induced disruptions. This is primarily attributed to disruptions in hormone replacement. (15) Still, you may be able to work around this issue — because thyroid hormones are taken in the morning, you can likely eat edamame several hours later in the afternoon as a snack, or as part of a meal for lunch or dinner. It’s now generally accepted that soy products and their related isoflavone content are safe and associated with better health, but it’s always best to talk to your doctor about soy consumption and how much might be safe based on your own health history. As a rule of thumb, soy is best enjoyed in moderation. Whole forms like edamame are also preferable to manufactured products, such as soy isolate (often found in packaged meat replacements). (7)
