What is the nutritional value of edamame

Edamame is also known as branch bean and vegetable soybean. Edamame is a kind of soybean that is eaten fresh with tender pods. Edamame is fresh soybean with pods. Edamame is an annual crop with hard stems and fine hairs. Its pods are flat and have fine hairs, so people call it edamame. When fresh, the pods are tender green and lovely.

What is the nutritional value of edamame

1. The fat content in edamame is significantly higher than that in other types of vegetables, but most of them are unsaturated fatty acids, such as linoleic acid and linolenic acid, which are essential to the human body. They can improve fat metabolism and help reduce triglycerides and cholesterol in the human body.

2. The lecithin in edamame is one of the indispensable nutrients for brain development, which helps to improve the brain's memory and intelligence level;

3. Edamame is also rich in dietary fiber, which can not only improve constipation, but also help lower blood pressure and cholesterol;

4. Edamame has a high potassium content. Eating it regularly in summer can help make up for the loss of potassium caused by excessive sweating, thereby alleviating fatigue and loss of appetite caused by the loss of potassium.

5. The iron in edamame is easily absorbed and can be used as a food to supplement iron for children. In addition, edamame contains trace amounts of functional flavonoids, especially soy isoflavones, which are known as natural phytoestrogens. They have estrogen effects in the human body, can improve women's menopausal discomfort, and prevent and treat osteoporosis.

6. Edamame contains compounds that can remove fat from blood vessel walls, thereby lowering blood lipids and cholesterol;

7. Edamame has the effects of nourishing the skin and effectively improving loss of appetite and general fatigue. Edamame is rich in balanced nutrition and contains beneficial active ingredients. Regular consumption can significantly help women maintain a slim figure. It can also prevent and assist in the treatment of obesity, hyperlipidemia, atherosclerosis, coronary heart disease and other diseases.

Eating group

It is edible for the general population, but should be avoided by young children and patients with uremia. People who are allergic to soybeans should not eat too much.

How to eat edamame

In addition to cooking with salt, you can also fry the peeled beans with bacon, peppers, dried tofu, etc., or add five-spice seasonings to make dried beans. You can choose different ways of eating according to your personal preferences. But it should be noted that it must be cooked or fried before eating.

Dietary effects

Edamame is sweet in taste, neutral in nature, and enters the spleen and large intestine meridians;

It has the effects of strengthening the spleen and relieving fullness, moistening dryness and eliminating water, clearing away heat and detoxifying, and invigorating qi;

It is mainly used to treat malnutrition, diarrhea, abdominal distension and emaciation, pregnancy poisoning, sores, carbuncles, swellings and pus, and traumatic bleeding.

Quick Facts

A bowl of edamame is high in calories

As the "childhood" of soybeans, edamame is fresh and tender, and it is indeed easy to give people the feeling of being nutritious, healthy and low in calories. This is why people often eat half a bowl of edamame without realizing it while watching TV or chatting. However, the calories of edamame are not low. 100 grams of edamame has a total calorie of 131 kcal, while 100 grams of steamed rice has a calorie of 116 kcal. At the same time, 100 grams of edamame also contains 13.1 grams of protein, 10.5 grams of carbohydrates, and 5 grams of fat.

Note that the data mentioned above do not refer to the "value" of 2 liang of edamame bought from the market, washed and cooked, but the energy and nutrition of the edamame left after peeling. The edible part of edamame (the part that can be eaten after peeling) is 53 grams per 100 grams, which means that in order to get the calories of 2 liang of rice, you need to pile nearly 4 liang of edamame on the plate.

Of course, it is true that "eating edamame will make you gain weight". In fact, one of the main reasons why people gain weight is not what they eat, but that the total calorie intake exceeds the consumption. This is the scary part of edamame - before you know it, you will consume a lot of it, and when the total intake exceeds the standard, you will naturally gain weight.

Although it is early autumn, the summer heat has not subsided. After eating salted edamame and beer for a whole summer, it is still a favorite of many people. However, a Weibo post by actress Wu Chenjun not long ago shocked edamame fans, and some even felt that they had been fooled for a long time. The Weibo post reads: "I have been eating edamame as a snack recently. I just checked the calories of edamame online and found that edamame is a very high-calorie vegetable. Friends who want to lose weight should eat less edamame... A bowl of edamame is equivalent to a bowl of white rice..."

How entangled is this Weibo post? Just looking at the comments, you can tell that there are many different opinions: "I wish I had known this earlier. I have been eating it for a long time. It's really a rip-off." "We say that eating edamame will make you fat. Do you understand that the fat in edamame is mainly unsaturated fatty acids, which can improve fat metabolism and reduce triglyceride and cholesterol levels in the human body..." Many people also expressed their love for edamame and pointed out that it is more nutritious than soybeans. Is edamame, which looks tender, crispy, delicious and nutritious, really a "high-calorie ingredient"?

Edamame is rich in protein

Many people think that edamame is high in fat. In fact, for bean vegetables, their biggest nutritional highlight is not fat, but protein and carbohydrates. However, the fat content in edamame is indeed significantly higher than that of other types of vegetables.

The fat in edamame is mainly unsaturated fatty acids, such as linoleic acid and linolenic acid, which are essential to the human body. The lecithin in edamame is one of the indispensable nutrients for brain development, which helps to improve the brain's memory and intelligence level. Therefore, edamame is a very valuable food. As long as it is used properly, it will have many benefits. It is somewhat unfair to measure it only by the amount of energy it provides.

If you want to eat more edamame, you should eat less meat

From a nutritional point of view, another highlight of edamame is that it is rich in dietary fiber. The dietary fiber content of young edamame is as high as 4%, while the fiber content of celery stalks, which has always been regarded as the fiber champion, is only 1.2%, so eating more edamame can help defecation.

In fact, when the weather is hot and the temperature is high, it is recommended that people eat edamame in moderation. It can not only prevent malnutrition caused by excessive sweating and loss of appetite, but also effectively replenish physical energy.

In order to maintain their body shape, some people always want to consume as little energy as possible. Here we want to warn everyone that although the total energy of a bowl of edamame and a bowl of rice is similar, they do not belong to the same type of food. If you plan to eat some edamame as a snack after dinner, it is best not to reduce the amount of staple food at dinner, but to reduce the amount of high-protein food on the table, such as a pound of meat.