Edamame: the Cholesterol Benefit
Edamame, is called a star legume for being a power house of nutrition One
cup has at least 6 percent of the recommended daily intake of all nutrients
Pronounced "eh-dah-MAH-may" or "Ed-a-Ma-may" is a green vegetable more commonly
known as a soybean. Unlike regular soybeans which dry on the plant, Edamame pods
are picked green, a little premature, right at the peak of ripening, when the
pods are at their fullest and most delicious state.
Edamame or Soybeans contain plant-based chemicals called isoflavones that are
similar to estrogen. These phytoestrogens help lower cholesterol,
according to MedlinePlus, and research published in the March 2012 issue of "Menopause"
indicates that they reduce the frequency and severity of hot flashes. Estrogen
works by attaching to special receptor cells. In addition to valuable
isoflavones, 1-cup, 155 gram serving of edamame contains about 30 percent of
your recommended daily value for dietary fiber. Fiber is
important for controlling both your blood sugar and cholesterol levels.
Fresh soybeans also contain the polyunsaturated omega-6 and omega-3 fatty acids
linoleic acid and alpha-linolenic acid. These essential fatty acids help to
regulate the functioning of lipoproteins that carry cholesterol in
your blood. Including edamame in your diet is a healthy alternative to low-fiber
foods and foods high in saturated animal fats.
Regular consumption of 1 to 2 servings of soy protein daily (15 to
30 g) has a significant favorable impact on serum lipoprotein risk
factors for CHD.
Storing & Cooking
Keep fresh edamame in the refrigerator, but use them within two to three days.
Soybeans are often served as a snack after
being boiled for about five minutes and salted, but the cooked beans can be
added to soups or salads, mashed or used in any recipe to replace peas. Consider
adding pureed edamame to hummus
Recipe in Making
- 2 cups frozen shelled edamame beans defrosted
- 1 cups cooked canned canelini beans
- 2 1/2 tablespoons lemon juice
- ¼ cup olive oil
- Zest of one lemon
- 3 cloves garlic
- ¼ tsp salt
How to make
Place all ingredients in a food processor and process until smooth.
Dated 06 September 2014