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12Edamame beans - 5 key facts about the benefits of the product and how to cook
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Abstract. The article discusses the main properties of the Adamame bean and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of the Adamame bean in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of Adamame bean on the human body under certain medical conditions and diseases are analyzed separately.
Keywords: adamame beans , benefits, harm, beneficial properties, contraindications
Edamame (mukimame) is a soybean that is harvested before it hardens while it is still green. Unripe beans are popular in East Asia for their delicious flavor and health benefits. But in other countries, information about their benefits is conflicting. Let's figure out whether it is worth eating soy products -what bonuses for the body you can count on and what to fear.
The calorie content of 100 g of cooked edamame is 121 kcal. Tiny beans contain all 9 essential amino acids and remain the only plant-based source of complete protein. Compared to mature soybeans, they contain significantly more vitamin K and valuable folic acid (B9) - from just one cup, the body receives 121% of the daily requirement. Even gluten-free grains have a very low glycemic index and are rich in isoflavones. [one]
Top 5 Health Benefits of Edamame Beans
1. May Lower Cholesterol and Protect Against Heart Disease
Plant compounds improve the blood lipid profile - indicators of cholesterol and triglycerides. Scientists have come to the conclusion that it is enough to eat 47 g of soy protein per day to reduce the level of
total cholesterol by 9.3%, and "bad" - by 12.9%. Therefore, the US Food and Drug Administration (FDA) considers soy protein useful for the prevention of cardiovascular disease. [2, 3 4 5]
2. Reduces the risk of breast cancer
Consumption of soy products may protect against breast cancer. Studies show that isoflavones play a major role in this. But there is one important note - to protect against cancer at a later age, you need to regularly consume edamame at an early age. [6, 7 8 9]
3. Reduces Menopausal Symptoms
Soy isoflavones may slightly reduce menopausal symptoms such as sweating, hot flashes, and mood swings. For women to get the full benefit, they need to have specific types of bacteria in their gut that are mostly found in Asian populations, not Western ones. These bacteria are able to convert isoflavones into equol, a compound responsible for many of the health benefits of edamame. [10, 11, 12]
4. Combats bone loss
During menopause, isoflavones reduce both unpleasant symptoms and the risk of osteoporosis. This was confirmed by a two-year study using soy isoflavone supplements - contrary to negative predictions, women had an increase in bone mineral density. However, there is no guarantee that the effect of taking whole foods will be the same as receiving isolated components in dietary supplements.
[13, 14, 15]
5. Reduces the risk of prostate cancer
The product protects against malignant tumors not only for women, but also for men. Prostate cancer ranks second among oncological diseases - approximately one in seven is faced with an ailment. Edamame reduces this risk by almost 30%. [16, 17, 18]
Edamame consumption contraindications and potential risks
• Allergy. People who are allergic to soy should avoid the product due to the high risk of rashes, hives, facial swelling. In the worst case, this will lead to anaphylaxis. [19]
• Digestive problems. Consumed in excess, raw, or undercooked, it can cause cramps, bloating, gas, and gastrointestinal upset. People with irritable bowel syndrome are especially prone to these symptoms. [twenty]
• Problems with absorption of nutrients. The composition contains antinutrients that create a problem for the body to absorb iodine. This can impair thyroid function. [21]
How much and how often can you eat edamame?
Whole soy products can be eaten in moderation several times a week, unless there are medical conditions that could be worsened by eating them. During the day, you can eat 0.5-1 glass. For people over 50 years old, scientists advise not to get involved in superfoods because of lectins. The substances included in the composition can provoke and accelerate the development of dementia in old age. [22]
How to Eat Edamame Properly: Tips and Cooking Methods
Beans are often sold in pods that are not meant to be eaten. They can also be bought frozen without the pods. Edamame is used like other types of beans - added to salads, soups, stewed vegetables, noodles,
cereals, or eaten separately as a side dish, snack. But they are much easier to prepare, as they are boiled, fried for only 3-10 minutes.
Most popular recipes:
• edamame puree with cheese on toast;
• crispy beans with garlic and parmesan;
• Mukimame with spicy tofu.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
The product contains more fat and less fiber than lentils. Thanks to its rich nutritional profile, it is suitable even for pregnant women and diabetics. Be sure to try cooking edamame beans - they diversify the diet, make vegan dishes more interesting, and also protect against cardiovascular, oncological and other diseases.
Literature
1. Edamame, frozen, prepared, https://fdc.nal.usda.gov/fdc-app.htmlMbod-details/168411/nutrients
2. Meta-analysis of the effects of soy protein intake on serum lipids, https://doi.org/10.1056/nejm199508033330502
3. Soy protein, isoflavones, and cardiovascular health: an American Heart Association Science Advisory for professionals from the Nutrition Committee, https://doi.org/10.1161/circulationaha.106.171052
4. Soy fiber improves lipid and carbohydrate metabolism in primary hyperlipidemic subjects, https://doi.org/10.1016/0021 -9150(86)90098-5
5. Effects of soy isoflavones on atherosclerosis: potential mechanisms, https://doi.org/10.1093/ajcn/68.6.1390s
6. Meta-analysis of soy intake and breast cancer risk, https://doi.org/10.1093/jnci/djj102
7. Adolescent and adult soy intake and risk of breast cancer in Asian-Americans, https://doi.org/10.1093/carcin/23.9.1491
8. Early intake appears to be the key to the proposed protective effects of soy intake against breast cancer, https://doi.org/10.1080/01635580903285015
9. Factors to consider in the association between soy isoflavone intake and breast cancer risk, https://doi.org/10.2188/jea.je20090181
10. Isoflavone treatment for acute menopausal symptoms, https://doi.org/10.1097/gme.0b013e31802cc7d0
11. Isoflavone therapy for menopausal flushes: a systematic review and meta-analysis, https://doi.org/ 10.1016/j. maturitas.2006.03.008
12. Effect of intestinal production of equol on menopausal symptoms in women treated with soy isoflavones, https://doi.org/10.1016Zj.ijgo.2008.01.028
13. Soy protein and isoflavones: their effects on blood lipids and bone density in postmenopausal women, https://doi.org/10.1093/ajcn/68.6.1375s
14. Soy isoflavones for osteoporosis: an evidence-based approach, https://doi.org/ 10.1016/j. maturitas.2011.09.001
15. Effects of the phytoestrogen genistein on bone metabolism in osteopenic postmenopausal women: a randomized trial, https://doi.org/10.7326/0003-4819-146-12-200706190-00005
16. Soy consumption and prostate cancer risk in men: a revisit of a meta-analysis, https://doi.org/10.3945/ajcn.2008.27029
17. Soy food consumption and risk of prostate cancer: a meta-analysis of observational studies, https://doi.org/10.1080/01635580902825639
18. Meta-analysis of soy food and risk of prostate cancer in men, https://doi.org/10.1002/ijc.21266
19. Dietary Therapy for Eosinophilic Esophagitis, https://pubmed.ncbi.nlm.nih.gov/27099599
20. A nutritional approach for managing Irritable Bowel Syndrome, https://doi.org/10.1097%2FM0P.0000000000000536
21. Effects of soy protein and soybean isoflavones on thyroid function in healthy adults and hypothyroid patients: a review of the relevant literature, https://doi.org/10.1089/thy.2006.16.249
22. A possible cause of Alzheimer's dementia - industrial soy foods, https://doi.org/10.1016Zj.mehy.2013.11.033
An extended HTML version of this article is available on the edaplus.info website . Edamame beans - 5 key facts about the benefits of the product and how to cook
Tkacheva Natalia, phytotherapist, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: tkacheva.n@edaplus.info, eliseeva.t@edaplus.info
Received 29.03.2022
Abstract. The article discusses the main properties of the Adamame bean and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of the Adamame bean in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of Adamame bean on the human body under certain medical conditions and diseases are analyzed separately.
