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    You Ask, I Answer: Edamame vs. Canned Soybeans

    edamame_1955[The other day you tweeted that the healthiest forms of soy are edamame and tempeh.]

    How does edamame compare to canned or dried soybeans?

    — Robert Portinga
    (Location unknown)

    Since edamame is an immature soybean, it — just like the fermented soybeans that make up tempeh — contains lower amounts of compounds in soy that interfere with mineral absorption.

    Consequently, the iron, zinc, and calcium in edamame is more available than it is in matured soybeans, whether they are canned or dried.

    That said, whole soybeans are still a much better way to consume soy than in its highly processed forms (i.e.: soy protein isolate or soybean oil).

    In the soy podium, tempeh gets the gold medal, edamame gets silver, and mature soybeans get bronze.

    While miso is also fermented soy, and healthy in its own right, it is consumed in such small quantities (i.e.: one teaspoon added to a recipe that serves four) that I didn’t consider it for the podium.

    PS: Homemade edamame hummus is delicious!



    1. Kate, RD said on February 11th, 2010

      Will you post the recipe for edamame hummus? Sounds yummy!

    2. sarah said on April 26th, 2012

      could you give me a nutritional breakdown on edamame per 85g? i cant find it anywhere online and i feel the nutritional info on my frozen bag is unreliable

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