Did you know that boiled soybeans are delightful healthy snack?
I had my first try on these delicious soy beans in a Japanese Restaurant, and I straight away fell in love with it. In the Japanese Restaurant, this dish is served as an appetizer and it is better known as Edamame.
Edamame is more than a mere tasty snack. The Edamame is a STAR legume 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 finger food. 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 detox program, particularly the 7 Days Detox Plan . Apart of being an fantastic detox food, it is also excellent for weight watchers. ;)
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 cholesterol 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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