Looking for a super fast snack that makes it high in protein, fiber and vitamins? Keep reading to cook them the best way and dig into why it should be on your list of top snacks!
Edamame is the power of high protein
Edamame is an excellent source of plant-based soy protein and a great snack for growing children and busy parents. Only one cup of shells of edamame packed with 17 grams of protein! Protein is essential for muscle growth, repair and overall health, especially for active families on the go. Whether your child is going to go to physical exercise or is looking for a quick afternoon snack, edamame can give you the protein boost you need.
More nutritional benefits of edamame
If you want to know if edamame is good for you, don’t want to know again. It has a lot of nutrients that are great for you!
- Rich in vitamins and minerals: Edamame is rich in essential vitamins and minerals such as vitamin K, folic acid and iron. These nutrients support bone health, help cells produce and maintain high energy levels.
- High fiber: Each serving of edamame contains about 8 grams of fiber, which helps digestion and makes your feeling longer. This is a great snack for those who want to maintain a healthy weight.
- Good source of healthy fat: Edamame provides healthy fats, which is important for heart health and brain function.
- Antioxidant properties: Contained with antioxidants such as vitamin C and phenolic acid, edamame helps fight oxidative stress and inflammation in the body.
Does soy really increase your risk of cancer?
Latest research on soy and cancer shows that soy foods do not increase the risk of cancer and may actually have protective benefits. According to recent studies, one type of soy isoflavones of phytoestrogens, such as dye proteases and soy proteases, have been shown to affect gene expression and cellular signaling in a way that inhibits cancer cell growth and promotes self-destruction of abnormal cells. These compounds also have anti-inflammatory and antioxidant effects, which contribute to their potential cancer properties (US Cancer Institute).
For women, especially those who care about breast cancer, the evidence is reassuring. Moderate consumption of soy foods is associated with a reduced risk of breast cancer recurrence and an increased survival rate among breast cancer survivors. This is especially aroused in people who have been consuming soybeans since childhood, such as in Asian countries (American Cancer Institute) (American Cancer Institute).
In addition, the American Cancer Society noted that women do not need to avoid soy foods due to cancer concerns. There are concerns that soy may increase the risk of hormone-sensitive cancers, such as breast cancer, due to the fact that soy isoflavones can bind to estrogen receptors. However, these isoflavones often have different effects than human estrogens and may sometimes act as estrogen blockers, potentially providing protective benefits rather than harm (cancer information and resources) (Cancer Institute of Cancer).
Simple and delicious way to cook edamame
One of the best things about edamame is the ease of preparing and enjoying it. Here are some simple ideas to incorporate edamame into your snack routine:
- Steam with sea salt: The classic way to enjoy edamame is to steam or spread them and sprinkle with a little sea salt. This method brings their natural sweetness, making them delicious, satisfying snacks.
- Edamame hummus: Mix cooked edamame with garlic, lemon juice, olive oil and a little salt to produce creamy protein-packed hummus. Serve with whole grain cookies or fresh vegetable sticks.
- Hair is a salad: Tossed with edamame with cherry tomatoes, cucumbers, red onions and light vinaigrette for a refreshing and nutritious salad.
- Baked edamame:For crunchy snacks, try baking edamame in the oven with olive oil and your favorite spices. Baking brings an irresistible nutty flavor.
- Fried edamame: Add edamame to your favorite stir-fry recipe to increase protein promotion. They pair well with a variety of vegetables and seasonings.
Frequently Asked Questions about Edamame
Two of the biggest problems with too much diet are:
1. Digestive problems: Capillaries are high and excessive intake of fiber can cause digestive problems such as abdominal distension, natural gas, and diarrhea. It is important to gradually increase your fiber intake and drink plenty of water to help with digestion.
2. Hormonal effects: Edamame contains phytoestrogens, which can mimic the estrogen in the body. For most people, moderate consumption will not cause problems, but excessive intake may affect hormone balance, especially in individuals who are sensitive to hormone changes, especially estrogen levels.
Yes, edamame and soybean are essentially the same thing, but they are harvested and prepared.
Edamame is grown worldwide, but the United States has become one of the important producers of Edamame, with large farms mainly located in the Midwest. This makes edamame more accessible and popular in western diets.
Although it is grown globally, Japan and China remain top consumers and producers of edamame, which export it to all over the world.
More of our favorite edamame recipes
Simple edamame snack
Serve: 4 Serve
Calories: 35KCAL
- 2 Bag Frozen edamame pods
- 1 Spoon sea salt
- 1/2 teaspoon Flaking salt
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Fill the medium pot with half water and add sea salt. boil.
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Add frozen edamame to water. Cook for 3-5 minutes, or until the edamame is tender and bright green. Remove from the fire.
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Drain the water and place the edamame in a bowl. Sprinkle with flakes of salt and heat. enjoy!
Calories: 35KCAL | carbohydrate: 3g | protein: 3g | Fatty: 1g | Saturated fat: 0.1g | sodium: 1745mg | Potassium: 0.4mg | fiber: 1g | sugar: 1g | Vitamin A: 4IU | Vitamin C: 2mg | calcium: 17mg | iron: 1mg
