Did you know that boiled [tag]soybeans[/tag] are delightful healthy snack?
I had my first try on these delicious soy beans in a [tag]Japanese[/tag] Restaurant, and I straight away fell in love with it. In the Japanese Restaurant, this dish is served as an [tag]appetizer[/tag] and it is better known as [tag]Edamame[/tag].
Edamame is more than a mere tasty snack. The Edamame is a STAR [tag]legume[/tag] and it is packed with goodness. A 1/2 cup of them a day really punches up the fiber, protein, vitamin and mineral content of your diet.
Because of its nutritional value, I always buy Edamame beans from the supermarket. You can find two types of Edamame in the frozen vegetable section: shelled or with the pods. Both are already cooked and ready to be thawed and eaten.
I prefer the Edamame in the pods as snack. I find it rather fun and satisfying to “work slightly” harder to get each soybean out of its pod. ;) Shelled Edamame is excellent for cooking soups/stews, noodle, casseroles, salad and etc….
Edamame is indeed a low-maintenance [tag]finger food[/tag]. Preparing Edamame is easy – either zap them in the microwave for a few minutes or boiled them. To add more flavor, sprinkle some salt over it.
Given its high nutritional value, Edamame is my top pick when I plan to undergo any [tag]detox program[/tag], particularly the 7 Days Detox Plan . Apart of being an fantastic detox food, it is also excellent for [tag]weight watchers[/tag]. ;)
A half-cup serving of shelled Edamame or (1 1/8 cup Edamame in pods) contains:
- 120 calories
- 9 grams fiber
- 2.5 grams fat
- 1.5 grams polyunsaturated fat (0.3 grams plant omega-3 fatty acids)
- 0.5 gram monounsaturated fat
- 11 grams protein
- 13 grams carbohydrate
- 15 mg sodium
- 10% of the Daily Value for vitamin C
- 10% Daily Value for iron
- 8% Daily Value for vitamin A
- 4% Daily Value for calcium
As you can see, that little serving contains 120 calories only and it gives you a bunch of fiber: 9 grams – about the same amount you will find in four slices of whole-wheat bread.
On top of that, it also has almost as much protein as it does carbohydrate. It contains around 10% of the Daily Value for two key antioxidants; vitamins C and A. And for a plant food, it’s quite high in iron. Being a heart-healthy food, Edamame is definitely a healthy substitute for protein sources that are higher in saturated fat and cholesterol.
Based on many researches conducted over the years, many researchers believe soy beans have many health benefits:
- Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes, according to a study in rats.
- A new study from the Chinese University of Hong Kong indicated that soy protein containing isoflavones (phytoestrogens) significantly reduced overall [tag]cholesterol[/tag] and LDL “bad” cholesterol, and raised HDL or “good” cholesterol, especially in men.
- A study in women reported that regular consumption of soy foods was associated with healthy cholesterol levels.
- The component thought to be at least partly responsible for soy’s health benefits is a type of phytoestrogen called isoflavones. Isoflavones also appear to work with certain proteins in soy to protect against cancer, heart disease, and osteoporosis.
- Results from a new study in China suggest that eating more soybean protein may help prevent and treat hypertension.
- A study in which 12 post menopausal women drank 36 ounces of soy milk daily for 16 weeks noted an anti-inflammatory effect of the isoflavones found in soy. According to the study authors, this may be important in the prevention of bone loss and cancer, among other things.
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