What are edamame?
Edamame are young soybeans that are harvested before they harden. They are a popular snack and appetizer in Asian cuisine. Edamame pods are boiled or steamed before serving. They are typically served whole in the pod and eaten by squeezing or popping the beans directly into your mouth.
Edamame beans are a nutritious food. They are an excellent source of plant-based protein, fiber, vitamins, and minerals. However, there is some debate over whether the shells are safe and healthy to eat. Some people prefer to eat just the beans, while others eat the whole pod, shells and all. This article will examine if it is healthy or harmful to eat edamame shells.
Nutritional profile of edamame shells
Edamame shells are primarily made up of dietary fiber. The shells contain a type of insoluble fiber called cellulose. Cellulose is a non-digestible carbohydrate that provides bulk to help food pass through the digestive system. The shells also contain small amounts of vitamins, minerals, antioxidants, and phytochemicals.
According to the United States Department of Agriculture (USDA), a 100 gram serving of edamame shells contains:
| Nutrient | Amount |
|---|---|
| Calories | 98 |
| Total carbohydrate | 18 g |
| Dietary fiber | 16 g |
| Protein | 9 g |
| Vitamin K | 55 mcg |
| Calcium | 181 mg |
| Iron | 2.7 mg |
As you can see, the main nutrient in the shells is dietary fiber. The shells also contain small amounts of protein, vitamin K, calcium, and iron. Overall the nutritional value of the shells is minimal compared to the beans themselves.
Potential benefits of eating edamame shells
Here are some of the potential benefits of eating edamame shells:
High in fiber
The main benefit of eating the shells is the high fiber content. The 16 grams of fiber in a 100 gram serving represents over half the recommended daily intake. Fiber has been linked to many health benefits including improved digestion and heart health. It can also help with weight management by promoting fullness and controlling blood sugar spikes.
Promotes gut health
The insoluble fiber found in edamame shells acts as a prebiotic. Prebiotics are compounds that feed the good bacteria in your digestive system. Having more good gut bacteria has been associated with numerous health benefits including a stronger immune system, lower inflammation, and improved mood.
Rich in phytochemicals
In addition to fiber, edamame shells contain plant compounds called phytochemicals. Phytochemicals act as antioxidants that can reduce oxidative stress and inflammation in the body. They also have anti-cancer effects by preventing DNA damage. More research is needed, but eating the shells may provide phytochemical health benefits.
Saves nutrients
When you discard the shells, you may also be tossing out some beneficial nutrients. Edamame shells contain small amounts of calcium, vitamin K, and folate. Leaving the shells on may allow you to retain more of these nutrients. However, the amount is negligible compared to the beans.
Adds crunchy texture
If you enjoy a crunchy texture, the shells provide a nice contrast to the soft, creamy beans. The combination of creamy and crunchy can make edamame more enjoyable to eat. Some people don’t like having to scrape the beans out of the pods and prefer consuming the beans and shells together.
Potential downsides of eating shells
However, there are also some potential downsides of eating edamame shells:
Difficult to digest
Edamame shells contain mostly fiber with very little usable nutrients. The tough cellulose is difficult for the body to break down. For some people, the insoluble fiber in the shells can cause digestive issues like gas, bloating, and abdominal discomfort. The high fiber content may also limit absorption of minerals.
Texture issues
The fibrous shells can get stuck in teeth, create an unpleasant mouthfeel, pose a choking hazard, and irritate the throat going down. Some people find the texture unenjoyable or hard to tolerate. The rigid shells take more effort and chewing to break down.
Allergy risk
Those with allergies to soy should avoid eating edamame shells. The shells may also pose a choking risk for young children. It’s recommended kids under 4 years old should avoid whole edamame.
Pesticide residue
Since edamame is in the pea family, the plants may be treated with pesticides during growth. Washing the shells may reduce but not fully remove residues. Consuming the shells exposes you to more pesticides compared to just eating the beans.
Reduced flavor
Most of the savory umami flavor of edamame is contained in the beans. The shells lack flavor complexity and are rather bland. Eating the shells may dilute and detract from the more enjoyable taste of the beans.
Antinutrient compounds
The shells contain very small amounts of antinutrient compounds like phytic acid and saponins. These can bind minerals and impact nutrient absorption. However, the limited quantities mean this is likely not a major drawback for most people.
Conclusion
In conclusion, whether or not it is healthy to eat edamame shells comes down to personal preference. Here is a summary of the key points:
– The shells are very high in fiber, which can aid digestion. They also provide a moderate source of phytochemicals and minerals.
– However, the tough texture and high fiber content may also cause gas, bloating or discomfort in some individuals.
– The shells are difficult to break down and provide little additional flavor or nutrition beyond the beans.
– While eating the shells offers some benefits, they are non-essential. The shells could potentially be hard to tolerate or pose a choking risk for some groups.
– If you enjoy the texture and don’t experience any negative effects, eating the shells in moderation should be fine. But feel free to discard the shells if you find them irritating or hard to digest.
– Whether you eat them or not, edamame beans on their own are a highly nutritious food and healthy addition to your diet.
So in summary, eating edamame shells is likely safe in reasonable amounts for most healthy adults. But there are no major advantages or health benefits compared to consuming just the beans themselves. The decision comes down to your personal dietary preferences and tolerance. Those with allergies, intolerances, or difficulty chewing should avoid the shells. But if you like the added crunch and fiber, and don’t experience any discomfort, keeping the shells on your edamame is perfectly fine.
Frequently Asked Questions
Are edamame shells toxic?
No, edamame shells are not toxic or poisonous. They are made of cellulose fiber, which humans cannot digest but is not hazardous. There are no toxins or allergens found specifically in the shells. The only concern would be for those allergic to soy.
Do you eat the shells of edamame?
Some people do eat the edamame shells, while others prefer to just eat the beans. Consuming the shells is not dangerous or unhealthy. It does provide extra fiber and texture. But the shells can also be hard to digest for some. It’s up to personal preference whether you want to eat them or not.
Why are edamame shells so tough?
Edamame shells are tough and difficult to chew because they contain mostly cellulose. Cellulose is an insoluble fiber that forms the protective, fibrous casing around the beans. Since humans lack the enzymes to break down this plant fiber, the shells remain very hard and crunchy even after cooking.
Are edamame shells high in protein?
No, the shells do not contain much protein. Most of the protein in edamame comes from the beans. A 100 gram serving of shells only provides around 9 grams of protein, while the beans contain about 18 grams.
Do you digest edamame shells?
For the most part, humans do not digest the cellulose that makes up edamame shells. Our gastrointestinal tracts lack the enzymes needed to break down this insoluble fiber. So most of the shells will pass through undigested. The fiber does provide some benefits for digestion and gut health however.
Are edamame shells gluten free?
Yes, edamame shells do not contain any gluten. Edamame is made from soybeans, which are naturally gluten-free. The shells are made of cellulose fiber and do not have any wheat, barley, or rye that contains gluten. So edamame shells are safe for gluten free diets.
Can babies or toddlers eat edamame shells?
Edamame shells are not recommended for babies under 1 year old due to choking hazards. For toddlers under 4, it is also best to remove the shells before serving. The hard, fibrous texture can be difficult for young children to properly chew and may present a choking risk.
Should you boil edamame in the shells?
Yes, edamame is typically boiled un-shelled. Leaving the shells on helps keep the beans intact during cooking. The shells also absorb flavor while boiling. Just be sure to boil for only 2-3 minutes, as overcooking makes the beans and shells tough.
Do edamame shells have carbs?
The shells contain mostly fiber, which is a type of complex carbohydrate. A 100 gram serving of shells has around 18 grams total carbohydrates, nearly all of which comes from its 16 grams of dietary fiber. The shells have very few digestible or net carbs.
Are edamame shells alkaline forming?
Yes, edamame shells are thought to have an alkaline forming effect in the body. Foods leave either an acidic or alkaline ash after being metabolized. The minerals in the shells help make them alkaline. This may aid bone and kidney health. But more research is still needed on this concept.
