Discover the essential nutritional data about Edamame, a healthy and beneficial food option. Find out why it is a great addition to your diet.

Discover the essential nutritional data about Edamame, a healthy and beneficial food option. Find out why it is a great addition to your diet.

Edamame, also known as soybeans, is a popular food of plant origin that has monopolized great attention in the world of nutrition. Facing essential nutrients, Edamame is a versatile and delicious complement to any diet. Whether as a snack, in salads or as a garnish, knowing the nutritional data of Edamame can help you make dietary decisions with knowledge of cause.

One of the main nutritional benefits of Edamame is its high protein content. A ration of a cup of Edamame provides approximately 17 grams of proteins, which makes it an excellent source of protein of plant origin for vegans, vegetarians and people who wish to reduce their consumption of meat. In addition to protein, Edamame is a great source of dietary fiber: a cup contains about 8 grams. This high fiber content not only favors digestive health, but also helps feel satiated and satisfied for a longer time.

Tip: Including Edamame in your diet can be an excellent way to cover your daily protein and fiber needs.

In addition to its protein and fiber content, Edamame is a rich source of vitamins and minerals. It is especially rich in folate, vitamin K and manganese. The folate plays a crucial role in cell production and contributes to the development of healthy red blood cells. Vitamin K is vital for blood coagulation and bone health, while manganese is necessary for adequate metabolism and bone formation.

Nutrients Quantity per 1 cup (155 g)
Protein 17 grams
Dietary fiber 8 grams
Folate 482 micrograms
Vitamin K 86 micrograms
Manganese 1. 6 milligrams

Including Edamame in your meals can provide a wide range of nutritional benefits. Whether you want to increase your protein intake and fiber or improve your consumption of vitamins and minerals, incorporating Edamame into your diet can be a beneficial option.

Protein-packed superfood: Edamame benefits and nutritional profile

One of the main benefits of Edamame is its high protein content. Protein is an essential macronutrient that plays a crucial role in the construction and repair of tissues, the production of enzymes and hormones, and support for a healthy immune system. A ration of a cup of Edamame provides approximately 17 grams of proteins, which makes it an excellent source of vegetable proteins for vegetarians and vegans.

Additionally, edamame is rich in essential amino acids, the building blocks of proteins that our bodies cannot produce on their own. These amino acids are necessary for various biological processes, such as muscle growth and repair, neurotransmitter production, and immune function. By incorporating edamame into your diet, you can ensure that your body receives a complete amino acid profile.

Nutritional profile of edamame:

  • Calories: 189
  • Protein: 17 grams
  • Fat: 8 grams
  • Carbohydrates: 14 grams
  • Fiber: 8 grams
  • Vitamin C: 20% of the recommended daily intake (RDI)
  • Vitamin K: 52% of the RDI
  • Folate 121% of the RDI
  • Iron: 15% of the RDI
  • Calcium: 10% of the RDI

Edamame is a nutritional powerhouse that offers an excellent combination of protein, fiber, and essential vitamins and minerals. Its low calorie content and high nutrient density make it a great complement to any diet, as it promotes satiety and contributes to general health.

Carbohydrates in Edamame: Understanding the Impact on Your Diet

Edamame, also known as soy, is a rich source of plant-based protein, making it one of the favorite foods of vegans and vegetarians. However, it is crucial to recognize that edamame also contains carbohydrates. These carbohydrates consist primarily of fiber and starch, both of which are important for a healthy diet. Foods rich in fiber, such as edamame, facilitate digestion, regulate blood sugar levels and promote feelings of satiety. On the other hand, starchy foods can provide an important source of energy, but can contribute to weight gain if consumed in excess.

The Carbohydrate Content in Edamame

Let’s look in more detail at the carbohydrate content of a typical serving (100 grams) of edamame:

type of carbohydrate Amount
Fiber 4. 7 grams
Starch 11. 1 grams
Total carbohydrates 15. 8 grams

As can be seen from the table above, one serving of edamame contains approximately 15. 8 grams of total carbohydrates. This includes 4. 7 grams of fiber and 11. 1 grams of starch. The fiber content contributes to the overall carbohydrate quality of edamame, as it helps regulate digestion and may reduce the risk of certain chronic diseases. However, it is important to consider your specific dietary needs and consult with a healthcare professional or registered dietitian to determine the appropriate amount of carbohydrates you should consume in your diet.

Remember that balance is the key when incorporating edamame into your diet. Pay attention to your total carbohydrate intake and consider it as part of a complete meal plan, rather than relying solely on edamame to meet your carbohydrate needs.

Vitamins and Minerals in Edamame: Boosting Your Nutrient Intake

The Edamame contains a wide variety of nutrients that contribute to its impressive nutritional profile. An outstanding nutrient of Edamame is vitamin K. This liposoluble vitamin is essential for blood clotting and contributes to the health of bones by facilitating calcium absorption. In addition, Edamame is a rich folate source, also known as vitamin B9. The folate plays a vital role in the synthesis and repair of DNA, so it is especially important during periods of rapid growth, such as pregnancy or childhood.

Did you know?

Edamame contains approximately 15 mcg/100g of vitamin K, which makes it an excellent dietary source of this essential vitamin.

In addition, Edamame has an impressive mineral content, such as iron, manganese and calcium. Iron is crucial for the formation and functioning of red blood cells, while manganese acts as a cofactor of several enzymatic reactions involved in metabolism and antioxidant defense. For its part, calcium is vital for the development and maintenance of strong bones and teeth, as well as for the proper functioning of muscles and nerves.

Minerals Amount per 100 g of edamame
Iron 2. 1 mg
Manganese 0. 8 mg of manganese
Calcium 63 mg

By incorporating Edamame into your diet, you can significantly increase your nutrient intake, ensuring that your body receives the essential vitamins and minerals you need to function optimally.

Fiber Content in Edamame: Promoting Digestive Health

The fiber is classified into two types: soluble and insoluble. Soluble fiber dissolves in water and forms a gelatinous substance, which helps slow down and regulate blood sugar levels. On the other hand, insoluble fiber adds volume to feces and favors regular intestinal transit. Edamame contains significant amounts of both types of fiber, which contributes to its positive impact on digestive health.

Edamame and Weight Management: A Healthy Snack Option

1. High protein content: Edamame is a fantastic source of protein of plant origin, which makes it an ideal snack for those who follow a vegetarian or vegan diet. Protein is essential for weight control, since it helps promote satiety and favors muscle growth and repair. A ration of 1 cup of Edamame provides approximately 17 grams of proteins, which helps keep hunger at bay and avoid eating in excess.

“Edamame is a fantastic source of protein of plant origin, which makes it an ideal snack for those who follow a vegetarian or vegan diet.”

2. Rich in fiber: fiber is another important nutrient for weight control, as it helps in digestion, helps regulate blood sugar levels and promotes satiety. Edamame is a good dietary fiber source, with an average of 8 grams per cup. Including fibe r-rich foods such as Edamame in your diet can help you feel satiated for a longer time, reducing the probability of chopping unhealthy foods between hours.

“Include fibe r-rich foods such as Edamame in your diet can help you feel satiated for a longer time, reducing the probability of chopping unhealthy foods between hours.”

3. Bajo in calories: To control the weight, it is crucial to choose lo w-calorie tentempiés but offer nutritional value. The Edamame fits perfectly, since it is relatively low in calories compared to many other snacks. With about 120 calories per cup, Edamame is a satiating option and without regrets for those who want to satisfy their cravings without endangering their weight control.

“The Edamame provides a satisfactory and guilt free option for those who seek to stop their cravings without endangering their weight control efforts.”

Nutrients Quantity per 1 cup (155 g)
Protein 17 grams
Fiber 8 grams
Calories 120

Health benefits of edamame: From heart health to bone strength

1. Cardiovascular Health: Edamame is a rich source of cardiosaludable nutrients, such as polyunsaturated fats, fiber and vegetable sterols. These components work together to help reduce cholesterol levels, reduce blood pressure and reduce the risk of heart disease. Incorporating Edamame into a balanced diet can favor cardiovascular health and contribute to a healthier heart.

Research suggests that the consumption of foods rich in polyunsaturated fats, such as those found in Edamame, can help reduce LDL cholesterol levels, often called “bad” cholesterol.

2. Bone strength: Edamame is an important source of calcium, essential for the development and maintenance of strong bones. It also contains vitamin K, magnesium and phosphorus, which contribute to bone health. Regular Edamame consumption can help prevent osteoporosis and contribute to the general strength and density of bones.

Vitamin K, present in Edamame, plays a crucial role in the production of osteocalcin, a protein necessary for bone mineralization, helping to prevent fractures and maintain the strength of the bones.

To better understand the nutritional benefits of Edamame, then its key nutrients are broken down:

Nutrients Quantity per 1 cup (155 g)
Protein 17 grams
Fiber 8 grams
Calcium 98 milligrams
Vitamin K 33 micrograms
Magnesium 99 milligrams
Match 241 milligrams

With its wide range of health benefits, incorporating Edamame into your diet is a wise choice. This nutritious legume offers numerous advantages for general wel l-being, from the promotion of heart health to the strengthening of bones. So the next time you look for a tasty and nutritious snack, take a bowl of Edamame.

Author of the article
Dr.Greenblatt M.
Dr.Greenblatt M.
Medical oncologist at the Robert Larner College of Medicine, MD, at the University of Vermont

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