Small green pods that often accompany Asian dishes are gaining prominence far beyond Japanese restaurants. Known as edamame, soybeans harvested while still green, before the grains are fully ripened, the food draws attention for bringing together essential nutrients for the body.

“In addition to being an excellent source of high-quality vegetable protein, it provides fiber, iron, magnesium, potassium and bioactive compounds that can contribute to metabolic and cardiovascular health”, explains Prof. Dr. Durval Ribas Filho, nutritionist, president of the Brazilian Association of Nutrition (ABRAN) and Fellow of The Obesity Society (FTOS-USA).

Next, learn about the main health benefits of edamame, how to include it in your diet and what precautions should be taken when consuming it!

1. Helps maintain muscle mass

Edamame contains proteins considered completewith all the essential amino acids for the body. Therefore, it is an interesting option for vegetarians, vegans and people who want to diversify the sources of protein in their diet.

2. Increases satiety

The combination of proteins and fiber in edamame helps delay gastric emptying and prolongs the feeling of satiety, which can help control appetite throughout the day.

3. Promotes intestinal function

Rich in fiber, edamame helps intestinal transit and contributes to the balance of the microbiota, a set of microorganisms that live in the intestine and play an important role in general health.

4. May help menopausal women

The food contains isoflavones, plant compounds that have a structure similar to estrogen. The study “Effects of isoflavone on menopausal symptoms and lipid profile in menopausal women”, published in the Brazilian Journal of Gynecology and Obstetrics, suggests that these substances can help reduce menopausal symptoms, such as hot flashes and discomfort related to hormonal changes.

5. Contributes to blood glucose control

Because it has a low glycemic index and a good amount of fiber, edamame can be part of the nutrition for people with diabetes or insulin resistance, as long as it is included in a balanced eating plan.

How to consume edamame?

The most common way is to eat the grain cooked inside the pod, served with a small amount of salt. After cooking, the grains can also be removed from the shell and used in various preparations, such as salads, soups, stews, rice, pasta and risottos. In addition to being nutritious, the food is versatile and can be consumed as a starter, side dish or snack between meals.

Edamame contraindications

For most people, edamame is considered a safe and healthy food. However, there are exceptions. “People with soy allergies should avoid consumption. Additionally, individuals with specific thyroid diseases should seek medical advice before consuming large quantities of soy-based foods”, warns Prof. Dr. Durval Ribas Filho.

The doctor also points out that excess can cause gastrointestinal discomfort, such as gas and bloating, especially in people who are not used to consuming foods rich in fiber.

By Andréa Simões