fitness articles

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 except vitamin D.
 

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.
 

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

Edamame Hummus

Ingredients

• 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.

• http://www.ncbi.nlm.nih.gov/
• http://ajcn.nutrition.org/

Dated 06 September 2014