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  Why is everyone buzzing about edamame?


Quite simply, edamame is possibly nature's perfect food. Edamame, also known as young soybeans, is a complete protein. It's rich in fiber, and heart-healthy mono-unsaturated fats. It's rich in plant-based protein, gluten-free, low in carbohydrates and is diabetes friendly. Most importantly, edamame tastes great and is fun to eat!

Beneficial compounds in Edamame include:
  • isoflavones such as genistein and daidzein, which act as antioxidants
  • alpha-lineolic acid, which may be beneficial for cardiovascular health
  • heart healthy unsaturated fats, omega-3 and omega-6

At cruncha ma-me edamame snacks, we decided to create the perfect snack by freeze-drying edamame. Why is this important? It's because freeze-drying is a gentle, low-temperature process that preserves nutrients in food. As you can see in the tables below, after freeze-drying, cruncha ma-me retains just about all the nutrients from the fresh edamame from which it was made!

cruncha ma-me vs. Fresh Edamame Nutrition Facts*


cruncha ma-me Nutrition Facts
(Naked Flavor)
  Fresh Edamame Nutrition Facts
recalculated for 75g)


* - each 20g serving of cruncha ma-me is made from approximately 75g of fresh edamame.

cruncha ma-me edamame snacks have the same nutrients as fresh edamame!




Because Edamame is a nutrient-dense plant-based food, it can be a key element of any plant-based diet. Researchers have observed major dietary differences between Asian (namely Chinese) diets and American ones. The traditional Chinese diet consists of less fat, less protein, and fewer animal-based foods than the typical modern American diet, and contains more plant-based foods, more fiber, and more iron. Research also notes that those populations that followed a more typical, plant-based Chinese diet tended to report less instances of high blood pressure, high cholesterol, cancer, diabetes, obesity, and heart disease.

So what exactly in the traditional Chinese plant-based diet helps to decrease the diseases that are so prevalent in the modern Western world?

For more details, please read the article below written by cruncha ma-me co-founder and Executive Chef, Peggy Collier.



Why Mom was Right: Compelling, Research-based Reasons to Eat Your Veggies

Many of us grew up with parents or caretakers pleading with us to eat our vegetables. As modern life gets more fast-paced and hectic, however, many North Americans have turned to convenience foods such as fast food or processed junk foods to feed themselves and their families, and it's not surprising why. On every block there's a fast food chain restaurant. TV and magazines are filled with ads for colorful, sugary and salty junk food, many of which are aimed at children. The reality is that these convenience foods, which contain very little vegetables or real nutrition, are major contributors to the rapidly increasing rates of obesity, heart disease, strokes, and cancers in North America today.

Now more than ever there exists compelling research that shows that our parents and grandparents were right -- we should (and must!) eat our veggies because a diet rich in whole vegetables has significant health benefits. Moreover, this research is saying that eating a plant-based (aka mostly whole grains, vegetables and fruits) diet is indispensible for good health. Some benefits include lowered blood pressure, lowered cholesterol, and a reduced risk of heart disease, stroke, some cancers and obesity.  
A 1-cup serving of Edamame contains 8 grams of fiber, equivalent to 1/3 of the U.S. recommended daily allowance, and 17 grams of protein[1].


Factoid: Research shows a diet rich in whole vegetables has significant health benefits[2].

Benefits of a plant-based diet (aka mostly whole grains, vegetables, and fruits) include:

  • lower blood pressure
  • lower cholesterol
  • reduced risk of heart disease, stroke, some cancers, and obesity
  • increased metabolism and weight loss


Benefit #1: Decreased Blood Pressure

It is not just the Chinese who have benefitted from a plant-based diet. Research indicates that people from cultures who traditionally consume a predominantly plant-based diet have historically shown lower blood pressure levels than those from cultures who consume a diet of plant and meat [3]. 

Research shows that individuals can change and lower their blood pressure levels by simply choosing a plant-based diet [4]. The reason why is because plant-based diets are rich in fiber. Research suggests that dietary fiber increases the feeling of being satiated or full, thereby reducing the amount of food one eats. Eating less may promote weight reduction, which then leads to lower blood pressure [4].

Benefit #2: Lower Cholesterol and Reduced Risk of Cardiovascular Disease

It's not news that eating healthier can help an individual reduce the risk of heart disease. There exists a strong relationship with following a plant-based diet and lower risk of cardiovascular disease and hypertension. Research indicates that plant-based diets are associated with blood pressure reductions in both hypertensive and non-hypertensive individuals [3]. In addition, eating soy is of particular benefit. A study from Taipei Medical University showed that a group of individuals that were given a soy-based, low-calorie diet over the course of 8 weeks had significantly lower levels of total cholesterol and LDL cholesterol (aka "bad" cholesterol) as opposed to another group who were given a low-calorie diet without soy [5].

Benefit #3: Increased Metabolism and Weight Loss

Research has recently discovered that not all proteins are created equal. A well-known and popular belief is that best protein for human consumption is high quality, lean animal protein. But this belief has been called into question with the more recent discovery that shows replacing animal protein with soybean protein in an individual's diet can help to reduce weight and improve metabolism [5], factors that can help reduce the risk of many diseases. Research has pointed to several reasons why this is true. First, soy is high in fiber, which can help give the feeling of satiety or fullness [6]. Second, the complex carbohydrates and dietary fiber contained in soy take longer to digest, which is beneficial to weight loss [7]. Third, soy has a low glycemic index, which is also beneficial to weight control [7]. In addition, soy's high percentage of protein and high amounts of amino acids and isoflavones may contribute to soy's ability to regulate weight and encourage fat metabolism [5].

In conclusion, a mostly plant-based diet featuring large amounts of soy can help individuals reduce their risk of the major diseases that are plaguing our modern world. It is therefore no surprise that our parents and past generations have enjoyed lives with less heart disease, obesity, cancer, and hypertension as a result of including plants as a main staple in their diet. After all, isn't mom always right?

About Peggy:

Peggy received her chef’s training from the Natural Gourmet Institute for Health and Culinary Arts in New York City. She has worked as a natural chef for private clients and a writer for Cook’s Illustrated magazine and America’s Test Kitchen.


[1] Source:

[2] Campbell TC, Campbell ™. The China Study: Startling implications for diet, weight loss and long-term health. Dallas: BenBella Books, 2006.

[3] Berkow SE, Barnard ND. Blood pressure regulation and vegetarian diets. Nutrition Review 2005; 63:1-8.

[4] Myers VH, Champagne CM. Nutritional effects on blood pressure. Current Opinion in Lipidology 2007; 18:20-24.

[5] Liao FH et al. Effectiveness of a soy-based compared with a traditional low-calorie diet on weight loss and lipid levels in overweight adults. Nutrition 2007; 23: 551-556.

[6] Young VR. Soy protein in relation to human protein and amino acid nutrition. JAMA 1991; 91:828-35.

[7] Friedman M, Brandon DL. Nutritional and health benefits of soy proteins. Journal of Agricultural and Food Chemistry 2001; 49: 1069-86.