Edamame refers to the partially ripe soya beans and is an excellent source of soy protein, fiber, antioxidants, and vitamins. It is a very famous snack and has no added sugar. These are most extensively consumed in Japan but is now gaining popularity throughout the world. The soybeans that is reaping much before the ripening is called Edamame. These can be bought in the shelled form, fresh in a pod, or even frozen. Soya beans are Edamame no doubt nutritive sources for protein yet vary in their nutritional intake. So now nutritional value, Benefits, Risks factors of Edamame during pregnancy.
What Is The Nutritional Value Of Edamame During Pregnancy?
Edamame has low calories and is gluten-free, with no cholesterol and an ideal source of iron, protein, and calcium. Did you know half a cup of shelled Edamame offers about 120 calories? Protein: It is a wholesome source of protein and comprises all amino acids, which is required for one’s healthy growth and development. Healthy fat: The beans are enriched with Omega 3 and unsaturated fats. Isoflavones: The Edamame has a good content of isoflavones that help in reducing the risk of cancer as well as osteoporosis. Apart from these, the other nutrients it has are Vitamin E, niacin, magnesium, phosphorus, zinc, copper, manganese, thiamine, riboflavin, choline, potassium as well as riboflavin.
Is It Safe To Consume Edamame During Pregnancy?
Edamame during pregnancy is safe to be consumed as one serving daily without any issues. Yet there happen many problems with soy consumption at times, so it is advisable to consume the soy product only after getting a go-ahead from the doctor. Also, it is recommended to consume organic soy-based products always.
8 Proven Health Benefits of Edamame:
Rich in Folate: It is rich in folate that helps in minimizing birth deformities and also pre-term labor.
Rich in Antioxidants: Edamame offers adequate Vitamin A as well as B that helps to combat cell protection and regeneration, which is the result of stress in pregnancy.
Low in Calorie: The most common symptom of pregnancy is hypertension and fluctuating blood pressure levels, and consumption of Edamame due to the good cholesterol in it helps to keep both in control.
Combat Constipation: Due to its richness in dietary fiber, the constipation issue on pregnancy can be prevented as it helps to smoothen food and waste movement in the body and also helps in the prevention of glucose intolerance.
Rich in Plant-Based Protein: Since Edamame is rich with the protein intake, it helps to reduce the insulin resistance.
Rich in Calcium: The sufficient calcium content in Edamame is good for the strength of the bones as the growing baby keeps increasing the weight on the mother’s body. Calcium is also required by the baby for its strong bones as well as teeth. It is also beneficial for a healthy heart, nerves as well as muscles.
Enhances Foetal Growth: Edamame offers magnesium, which is crucial for the proper growth of the fetus and even helps in reducing the immortality rate.
Combats Anaemia: Edamame has good iron content that helps the body to prevent anemia, thereby offering the body the required energy to be used efficiently.
What Are The Risk Factors Of Consuming Edamame During Pregnancy?
Increases The Risk of Miscarriage: Edamame has a good percentage of phytoestrogens that can lead to excessive bleeding in the uterus, and not being treated quickly can even lead to miscarriage.
Can Cause Hormonal Issues for The Baby:Estrogen no doubt is a crucial hormone for the mother-to-be, but the excess of it could result in reproductive issues as well as breast cancer.
Increases The Risks Of Bleeding: Edamame is an excellent source of phytoestrogens leading to unknowing bleeding in the uterus.
Can Cause Stomach Issues: The right amount of fiber helps to smoothen the digestion process, but an excess of it could worsen the situation by causing stomach issues as well.
Can Cause Allergies: Edamame is also rich in nutrients that are vital for the healthy growth and development of the baby, but any excess amount could make the baby sensitive leading to allergies.
Add Edamame to Your Diet during pregnancy
Eating edamame plain during pregnancy as a nutritious snack or eat it has salads and soups recipes. Edamame will also add extra nutrition to your favorite stir-fry recipe. Edamame is cooked Purely with herbs, olive oil, and spices to make fiber and folic acid-rich dip, and that pairs well with pita chips or raw vegetables. So eating Edamame during pregnancy time in the required amount is good for both mother and baby health.
How To Incorporate Edamame In Pregnancy Diet?
Edamame consumption with the approval of the doctor is a good source of nutrition throughout your pregnancy until no allergies or health issues have been reported.
Edamame can be found both in frozen, shelled, or intact in pods. How one can make use of Edamame for regular meals during this period are:
By steaming or boiling it in water to which salt has been added for about 10 minutes or so. Remove and then cool, this serves as a healthy snack option.
Edamame can be cooked or added raw to salads, soups, rice-based dishes as well as pasta.
Mint, tomato, avocado, and other herbs can be used to prepare a thick paste that can be eaten with Edamame.
Scrambled eggs can even be relished by adding Edamame as well as other vegetables, spices, and a good amount of cheese.
Another protein-rich snack can be prepared by mixing Edamame with roasted peanuts, legumes, etc.
Thus, Edamame can be consumed during pregnancy by those who have no allergy to soy products. In the case of allergies, one can even consume lentils, kidney beans, etc. It is more crucial to offer the right quantity of Edamame as an excess of it has fatal consequences. It is prudent to always seek medical assistance in case of confusion as it is important to get the maximum nutritional benefits and being a little cautious towards the mother as well as the unborn baby.