Nutritional properties and benefits of edamame

Soy edamame beans are a typical Japanese food, rich in excellent properties and low in calories

Have you ever wondered what edamame is? Well, they are nothing but soy beans, usually served in Japanese restaurants as an appetizer, along with their pod. The Japanese name edamame literally means "bean of the stem", precisely because the beans are usually boiled while they are still glued to the stem. The name refers, therefore, both to the legume and to the dish.

Generally they are cooked with only steam and then salted. It is therefore a very popular oriental snack, besides being a food rich in properties and low in calories. Let's find out more.

Properties and nutritional values ​​of edamame

Edamamas have some very useful properties for the body, so they can also be profitably incorporated into our Mediterranean diet. Edamame beans, or edamame beans, like other food products derived from soy, are an excellent source of high quality proteins, so called because they are composed of essential amino acids that are otherwise only found in animal derivatives. A portion of 100 g of edamame contains 10.9 grams of protein or the equivalent of the daily protein requirement.

Edamams are recommended in a balanced diet because they are low in calories and contain 86% of vegetable protein, thus replacing high-fat protein foods. They include a significant amount of calories, distributed among all three energy macronutrients: lipid, with an excellent percentage of essential omega 3 polyunsaturated fatty acids, protein, rich in essential amino acids and also a fair component of complex carbohydrates.

Numerous studies on the beneficial properties of edamame variety soy show that soy proteins help reduce bad LDL cholesterol and increase good HDL. Moreover, thanks to the rich presence of phytochemicals, such as soy isoflavones, edamame can help reduce the risk of prostate or breast cancer, as well as the development of heart disease.

How to eat edamame

Edamame soy can be eaten in many different ways. The important thing to respect is the cooking time that must not be too long because the product must remain crisp. Frozen edamame can be quickly cooked in boiling water. If instead the pods are fresh, they can be boiled or steamed and eaten with just a little salt or as a condiment to accompany Japanese protein spaghetti.

Or you can try a tasty recipe, preparing a salad of edamame and quinoa. This last "pseudo-cereal" also has properties and contraindications. The benefits include, in fact: anti-inflammatory, anti-tumor, slimming, anti-celiac disease, heart and tissue properties, against diabetes. Speaking of the contraindications of quinoa, we cannot neglect the allergies that, sometimes, can occur in predisposed subjects.

Contraindication of edamame

Edamame is one of the richest foods in phytoestrogens: in addition to having healthy effects, they also have contraindications. Soy phytoestrogens, in fact, can reduce the effectiveness of drugs such as tamoxifen, used for the treatment of breast cancer.

In addition, edamame also contains high amounts of potassium and phosphorus that can hurt those with kidney disease. Finally, soy can cause side effects such as constipation, swelling and nausea in allergy sufferers.

Where to buy edamame

Fresh soy beans are found in shops dedicated to ethnic cuisine, preferably Japanese, as they ensure that soy is not transgenic, while those from China are not GMO free. The already peeled edamame beans are a product that is also found among the frozen foods of our supermarkets. They are also sold already boiled and ready for use in cans. In this format the sale takes place above all on internet sites.

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