Looking for a super quick snack rich in protein, fiber and vitamins? Find out the best way to cook edamame and find out why edamame should be on your snack list!
Edamame is a high-protein food.
Edamame is a fantastic source of plant-based soy protein, making it a great snack for growing children and busy parents. One cup of shelled peas contains 17 grams of protein! Protein is essential for muscle growth, recovery and overall health, especially if you have an active family on the go. Whether you're heading your child to sports practice or looking for a quick afternoon snack, edamame can give them the protein they need.
More Nutritional Benefits of Edamame
If you're wondering whether edamame is good for you, wonder no more. It has so many nutrients that are amazing for you!
- Rich in vitamins and minerals: Green soybeans are rich in essential vitamins and minerals such as vitamin K, folic acid, and iron. These nutrients support bone health, help with cell production, and keep energy levels high.
- High in fiber content: One serving of edamame contains about 8g of fiber, which helps with digestion and keeps you feeling full for a long time. This makes a great snack for people trying to maintain a healthy weight.
- Good Source of Healthy Fats: Edamame provides healthy fats that are important for heart health and brain function.
- Antioxidant properties: Edamame, which contains antioxidants such as vitamin C and phenolic acid, helps fight oxidative stress and inflammation in the body.
Does soy actually increase your cancer risk?
The latest research on soy and cancer suggests that soy foods do not increase cancer risk and may actually offer a protective effect. A recent study found that soy isoflavones, a type of phytoestrogens such as genistein and daidzein, may inhibit cancer cell growth and promote self-destruction of abnormal cells by affecting gene expression and cell signaling. It has been shown to affect delivery. This compound also has anti-inflammatory and antioxidant effects, contributing to its potential cancer-fighting properties (National Institute on Cancer).
For women, especially those concerned about breast cancer, this evidence is reassuring. Moderate consumption of soy foods is associated with reduced risk of breast cancer recurrence and improved survival in breast cancer survivors. This is especially true in populations that consume a lot of soy from an early age, such as Asian countries. (American Institute for Cancer Research)(American Institute for Cancer Research).
Additionally, the American Cancer Society states that women do not need to avoid soy foods due to cancer concerns. Fears that soy may increase the risk of hormone-sensitive cancers, such as breast cancer, stem from the fact that soy isoflavones can bind to estrogen receptors. However, these isoflavones often have different effects than human estrogens and can sometimes act as estrogen blockers, providing protective benefits rather than potentially causing harm. (Cancer Information and Resources) (National Institute for Cancer Research) .
An Easy and Delicious Way to Cook Edamame
One of the best things about edamame is how easy it is to prepare and enjoy. Here are some simple ideas for incorporating edamame into your snacking routine.
- Steamed rice with sea salt: The classic way to enjoy it is to steam or blanch peas and then sprinkle a little sea salt on them. This method brings out their natural sweetness and creates a delicious and satisfying snack.
- Edamame Hummus: Mix cooked edamame with garlic, lemon juice, olive oil, and a pinch of salt to make creamy, protein-rich hummus. Serve with whole grain crackers or fresh vegetable sticks.
- Edamame Salad: Make a refreshing and nutritious salad by mixing peeled edamame with cherry tomatoes, cucumbers, red onions, and light vinaigrette.
- roasted peas: For a crunchy snack, roast peeled peas in the oven with olive oil and your favorite spices. Roasting gives it an irresistible savory taste.
- Stir-fried Edamame: Adding edamame to your favorite stir-fry dishes makes them even richer in protein. It goes well with a variety of vegetables and sauces.
General questions about edamame
The two biggest problems with eating too much are:
1. Digestive problems: Edamame is high in fiber, and consuming too much fiber can cause digestive problems such as bloating, gas, and diarrhea. It is important to gradually increase your fiber intake and drink plenty of water to aid digestion.
2. Hormonal effects: Edamame contains phytoestrogens, which are similar to estrogen in the body. For most people, moderate consumption will not cause problems, but excessive consumption may affect hormonal balance, especially in individuals who are sensitive to hormonal changes, especially estrogen levels.
Yes, peas and soybeans are essentially the same, but they are harvested and prepared differently.
Although edamame is grown worldwide, the United States has become one of the leading producers of edamame, with large farms located primarily in the Midwest. This has made edamame more accessible and popular in Western diets.
Although peas are grown worldwide, Japan and China remain the largest consumers and producers of peas, and these countries export peas to many parts of the world.
More of our favorite edamame recipes
Easy edamame snack
Serving Size: 4 Servings
calorie: 35calorie
- 2 pants frozen pea pods
- One tablespoon sea salt
- 1/2 teaspoon flake salt
Fill a medium saucepan halfway with water and add sea salt. Bring to a boil.
Add frozen edamame to water. Cook 3 to 5 minutes or until peas are tender and turn bright green. Remove from heat.
Drain and place edamame in serving bowls. Sprinkle with ground salt and serve warm. enjoy!
calorie: 35calorie | carbohydrate: threeg | protein: threeg | province: Oneg | Saturated Fat: 0.1g | salt: 1745mg | potassium: 0.4mg | fiber: Oneg | sugar: Oneg | Vitamin A: 4IU | Vitamin C: 2mg | calcium: 17mg | steel: Onemg
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Natalie Monson
I'm a registered dietitian, mom of 4, a passionate lover of food, and a huge fan of healthy habits. Here you'll find delicious recipes full of fruits and vegetables, tips to help kids eat better and become intuitive eaters, and lots of resources for feeding your family.
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