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healthy eating: can you eat edamame pods?

studies indicate that eating soy can reduce both cholesterol and the risk of developing breast cancer.

by chris arnold
published jul 22, 2022
read time 3 minute read
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read time 3 minute read
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healthy eating: can you eat edamame pods?
edamame takes approximately 90 to 150 days to be ready for harvest, according to master class. getty
edamame is a way of preparing soybeans while they’re still in the pod.  a staple of east asian cuisine and a favourite for snacking around the world, this food has been around for thousands of years and if anything is only getting more popular. 
the pods are durable, delicious, packed with vitamins and minerals and can be used in dozens, if not hundreds of different ways to get the most out of the small green goodies. 

where does edamame come from?

soybeans were first cultivated in china more than 7,000 years ago, but the name comes from 13th century japan, according to the soy info center.
the united states is currently the world’s largest producer of soybeans, growing 108 metric tons of the plant annually, according to worldatlas. in descending order, the other largest producers of the bean are brazil, argentina, china, and india. 
canada is also in the top 10, coming in seventh place with six metric tons produced each year. about 70 per cent of canada’s soy production comes from ontario and quebec, and the majority of that is exported to japan, the netherlands and areas of the middle east. 

eating soy in high amounts might reduce the risk of breast cancer

because edamame is just a way of preparing soybeans, consumers get tons of benefits found in other soy products including lower cholesterol, blood sugar regulation and a good serving of protein. 

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according to a study from 2019, levels of circulating low density lipoprotein, more commonly known as bad cholesterol and a potential cause of heart disease and stroke, went down by 3-4 per cent after eating 13-25 grams of soy per day. 
soy is also known as a protein rich food, with three ounces of water packed soy tofu containing as much as 13 grams of protein, according to the university of california san francisco. three ounces of edamame (two-thirds of a cup) contains roughly 6 grams of protein.
the bean is also linked to a reduced risk of breast cancer. a 2017 study suggests people who regularly eat soy products have a lower risk of developing breast cancer. 

edamame may cause stomach cramps and constipation

although the risk is low, it’s possible to be allergic to soy. most people who are allergic to soy tend to outgrow the allergy by the time they’re between three to 10-years-old.
some people can also experience side-effects from edamame and soy including stomach cramps, constipation, and diarrhea, according to the national library of medicine.

how is edamame harvested?

edamame takes approximately 90 to 150 days to be ready for harvest, according to master class. the food is ready to pick once it turns bright green and is about two to three inches long. 
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canadian society for exercise physiology
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to harvest, the pods are snapped off the plant, or snipped using scissors to ensure the pods themselves are not ripped.

ways to eat edamame 

there is always the classic bowl of edamame that makes an excellent and quick snack. but for those looking to get a bit more creative with their soy, there is a plethora of potions available. 
edamame dips are easy to make and often come as a surprise to guests. adding chipotles, adobo sauce, sour cream, lemon juice, salt, oregano and goat cheese together produces a creamy dip that can make a good replacement for humus. 
adding edamame to risotto is also a surefire way to mix up a classic dish. make up a simple risotto, add some edamame and replace the white wine with one large beer to create a totally unique flavour. 
 
chris arnold is a toronto-based writer.
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