Soybeans and green soybeans, also known as edamame, are not the same thing. Soybeans are used in products like tofu, miso, soybean paste, tempeh, soybean curd, and fermented soybeans. You can also eat soybeans in numerous recipes or by themselves. When roasted, soybeans are called soy nuts.
Edamame, on the other hand, are less mature and sweeter. They are to be consumed while still green. They are used in stir-fry, salads, in chili, or by themselves as a healthy snack. Green soybean extract is used in skin care products and in oral supplements that are used for health benefits.
Green Soybeans Vs. Mature Soybeans
Green soybean extract, or raw edamame, are much healthier than mature raw soybeans. For instance, green soybeans have 376 calories in each cup, as compared to 830 calories in fully-grown soybeans. Soybeans contain 68 grams of protein – 136 percent of the daily recommended value – while edamame have thirty-three grams. Both types of soybeans provide complete, high-quality protein with the essential amino acids that the body requires.
Green soybeans have less fat, as well, with seventeen grams of total fat as compared with thirty-seven grams per cup in mature soybeans. They have only two grams of saturated fat, while soybeans have five grams of saturated fat, which raises the LDL cholesterol level in your blood. LDL cholesterol (low-density lipoprotein cholesterol) is often a key factor in assessing the risk of future heart disease. Both green and mature soybeans are an excellent source of dietary fiber, an essential nutrient in lowering cholesterol levels and helping to stabilize blood sugar levels.
Both types of soybeans provide crucial vitamins and minerals, including:
- Folic acid: Soybeans, 679 micrograms per cup. Edamame beans, 35 micrograms per cup. Folic acid assists in the prevention of neural tube birth defects.
- Calcium: Mature soybeans, 500 milligrams. Green soybeans, 71 milligrams per cup. The daily value of calcium is 1000 milligrams for adults and children aged four years and older. This mineral is necessary for strong bones and helps with nerve function, muscle health, and blood clotting.
- Iron: Soybeans, 29. Edamame, 18. The daily value of iron for a two thousand calorie diet is eighteen milligrams. Iron is an essential mineral that exists in the blood in the form of hemoglobin. Hemoglobin is in the red blood cells and is responsible for transporting oxygen to different parts of the body. Without iron, an individual may develop anemia, a condition in which the body cannot produce enough red blood cells.
- Sodium: Both green soybeans and mature soybeans are low in sodium. Too much sodium can lead to high blood pressure, which can be the cause of numerous health conditions, including stroke, heart failure, headaches, kidney stones, and stomach cancer.
Green Soybean Extract In Skin Care Products
Green soybean extract can be found in a variety of skin care products, from moisturizers to makeup, and has been found to have many natural benefits. It is particularly beneficial as a moisturizer for people with combination skin, since it is able to soften dry areas and decrease oil elsewhere. Soy extract can smooth the skin and even out skin tone.
Aglycone, a form of soy isoflavone, may help preserve skin-firming collagen and elastin to improve the appearance of aging skin, reduce wrinkles, and prevent sagging skin. A Japanese study led by the Research and Development Division of the Kikkoman Corporation, which was published in the Journal of Nutritional Science and Vitaminology in 2007, showed that taking green soybean extract in the form of soy aglycone pills improved the skin of the twenty-six female participants.
Soy moisturizing creams and foundations may also help reverse the signs of sun damage. Green soybean extract may be responsible for the reduction of fine lines, blotchiness, discoloration, and skin roughness that occur to the skin following sun burn or after years of being exposed to the sun’s rays.
Green Soybean Extract Bone Health Support
Green soybean extract is available in pill form online, in the vitamin section of retail stores, and in health and specialty stores. It is packed with health benefits due to its nutritional composition. Many individuals have turned to utilizing green soybean extract in the recent years as an added part of their daily supplement or food intake.
In addition to its high calcium makeup, green soybean contains significant amounts of soy isoflavones, potassium, and manganese. Soy isoflavones, phytochemicals that are also known as phytoestrogens, are plant-based compounds that support bone health in postmenopausal women. Some supplements contain phytochemicals and claim to assist in bone health support; however, a study by nutrition researchers at Purdue University found that green soy offers greater direct benefits than products which extract segments of soy.
A cup of cooked edamame contains over half of the recommended value of manganese, which the body uses in the building of strong bones. Green soybeans also provide over twenty percent of the dietary allowance of potassium, or vitamin K. This nutrient is known to increase bone density in men and women. A lack of either nutrient may result in osteoporosis. Green soybean extract supplements will list the amount of each contained in a dosage.
Weight Loss Benefits
Studies show that a diet that is high in proteins and low in fat, as compared with a regular diet, will result in decreased hunger and increased weight loss. Green soybeans are both low in fat and high in protein, making them the perfect food or supplement for overweight individuals. A one cup cooked serving of edamame has seventeen grams of protein, thirty-seven percent of a woman’s daily recommended value. In addition, it only has eight grams of total fat, with less than one gram of saturated fat.
Beyond these figures, the scientific community has revealed through a study by Taiwanese nutrition researchers that a soy-based diet truly does help with weight loss. The group studied thirty obese adults. Half were given soy as their only form of protein, while the other half got two-thirds of the protein in their 1200 diet from animal sources and the remaining third from plants. The results revealed that those who received all of their protein from soy had a much lower blood lipid level and body fat percentages as compared to those with a traditional low-calorie diet.