Edamame: It’s What’s for Snacking!

by Bobby Rock

Edamame is basically soybeans in their native state, right out of the pod. Typically, you would have them as part of a Japanese-style meal, and they would be served in their steamed or boiled pods that you would break open to access. Beyond this, they are great to add to salads, or as a side dish, but I really like them for snacking. They have an ideal macronutrient profile: high in protein and fiber, yet low in fat, and with a decent amount of fuel-ready carbs. And their anti-cancer properties are legendary.


While there are better ways to prepare them—and I always recommend going organic when possible—the easiest introduction to edamame as a snack is to simply buy one of these “microwave-in-the-bag” varieties. They take four or five minutes to prepare, then you can pour them into a small, cup-style Tupperware container for easy travel, and also to keep in the fridge. 

Start with a handful or two and see how you feel. Their high-fiber content might be a bit tough on the belly in large amounts at once. Pace yourself and see how it goes (and if necessary, give yourself a little time to adjust to this fiber-rich superfood). You can also toss a few handfuls into a salad to create more of a complete meal. But as a snack, there is little else out there better.

PS. And please, ignore the anti-soy hysteria out there. Yes, of course, we want to enjoy our processed soy goodies sparingly, because they are highly-processed foods that are typically riddled with tons of the SOS: salt, oil, and/or sugar. However, edamame is a time-tested, super-healthy staple in many traditions around the world, and there is a heap of solid science out there in support of the almighty soybean. So, indulge in good conscience!


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