Boiled soybeans, also known as edamame, are a popular snack and ingredient in many dishes. They are a rich source of many important nutrients, making them a healthy addition to any diet. In this article, we will explore the nutritional value of boiled soybeans per 100g and discuss the potential health benefits of consuming them.
First, let’s take a look at the macronutrients found in boiled soybeans. Per 100g, boiled soybeans contain around 11g of protein, 4g of fat, and 8g of carbohydrates. The protein content in soybeans is particularly high, making them a great choice for vegetarians and vegans who may have trouble getting enough protein from other plant-based sources. The fat content is mostly unsaturated, which is beneficial for heart health.
Soybeans are also a good source of fiber, with 3g per 100g serving. Fiber is important for maintaining a healthy gut and preventing constipation. Additionally, soybeans are low in sodium, which is beneficial for those who need to monitor their sodium intake.
In terms of micronutrients, boiled soybeans are a good source of several vitamins and minerals. Per 100g, they contain:
- Vitamin K: 40% of the daily value (DV)
- Folate: 18% of the DV
- Iron: 8% of the DV
- Calcium: 4% of the DV
- Vitamin C: 2% of the DV
- Vitamin A: 2% of the DV
Now let’s discuss the potential health benefits of consuming boiled soybeans. One of the most well-known benefits is that soybeans contain isoflavones, which are phytochemicals that have been shown to have a variety of health benefits. These include reducing the risk of heart disease, osteoporosis, and certain types of cancer.
Soybeans have also been found to have beneficial effects on cholesterol levels. Studies have shown that consuming soybeans can lower LDL (bad) cholesterol and increase HDL (good) cholesterol. This can help to reduce the risk of heart disease.
Soybeans have also been found to have anti-inflammatory effects, which can help to reduce the risk of certain diseases such as rheumatoid arthritis and certain types of cancer.
Finally, soybeans have been found to have beneficial effects on bone health. The high levels of isoflavones, minerals and protein found in soybeans can help to reduce the risk of osteoporosis.
In conclusion, boiled soybeans are a healthy and nutritious food that can be enjoyed as a snack or added to a variety of dishes. They are a great source of protein and contain many other important nutrients such as fiber, vitamins and minerals. The isoflavones in soybeans can provide a range of health benefits, including reducing the risk of heart disease, osteoporosis, and certain types of cancer. Eating soybeans in moderate amounts can be beneficial for overall health.