Edamame: The High-Protein, Nutrient-Dense Food Your Diet Is Missing

Soybeans are one of the most affordable sources ofplant-based protein和are a staple in many diets worldwide. They are available in both fresh and frozen form and are nutrient powerhouses, packed full of protein, fiber, vitamins and minerals — making them a delicious addition to a healthy diet.

One cup of edamame is equal to a single serving. One cup of毛豆contains:

• Calories:188
• Total fat:8.1 g
• Cholesterol:0 mg
• Sodium:9.3 mg
• Total carbs:13.8 g
• Dietary fiber:8.1 g
• Sugar:3.4 g
• 加糖：0 g
• 蛋白：18.5 g

• Total fat:A one-cup serving of edamame has 8.1 grams of total fat, which includes 3.3 grams polyunsaturated fat, 2 grams monounsaturated fat, 1 gram saturated fat and 0 grams trans fat.
• Carbohydrates:A one-cup serving of edamame has 13.8 grams of carbohydrates, which includes 8.1 grams of fiber and 3.4 grams of naturally occurring sugar.
• 蛋白：A one-cup serving of edamame has 18.5 grams of protein.

• Folate: 121% of your Daily Value (DV)
• Manganese:69% DV
• Copper: 59% DV
• Vitamin K: 34% DV
• Thiamin (B1): 26% DV
• Magnesium: 24% DV
• Phosphorous:21% DV
• Iron:20% DV
• Zinc: 19% DV
• Riboflavin (B2): 18% DV
• Choline: 16% DV
• Potassium:14% DV
• Pantothenic acid: 12% DV
• Vitamin C:11% DV
• Niacin (B3):9% DV
• Vitamin B6: 9% DV
• Calcium:8% DV
• Vitamin E: 7% DV
• Vitamin A:3％的DV
• 毛豆的一个服务是不是一个显著源selenium(2% DV).

Like other soy products and legumes, edamame has a rich and varied nutrient profile. Edamame contains a wide variety of vitamins, minerals and macronutrients.

Edamame is an excellent source of plant-based protein and dietary fiber, a dynamic duo that works together to support healthy weight-loss goals and to maintain a healthy weight.

Eating a plant-forward diet full of whole fruits, vegetables, legumes and nuts has been shown to be an effective strategy in thetreatment of obesity, according to an article published in the November 2018 issue ofNutrition and Diabetes。

Edamame and other legumes have a high protein content, making them an optimal choice for vegans, vegetarians and anyone looking to add more plant-based foods to their daily diet.

What's more, eating more fiber is linked to lower body weight, according to an April 2013 study inNutrients。Dietary fiber creates bulk and increases fecal water content, helping to keep you full and your intestinal tract running smoothly.

Fiber can also help improve glucose tolerance, increase insulin sensitivity and is tied to reduced血液中胆固醇水平和triglycerides. Boosting fiber intake to 30 grams (or more) per day has been shown to be an effective approach to weight loss in a February 2015 study inAnnals of Internal Medicine。

Studies suggest that eating soy isoflavones may have a beneficial effect on bone health.

特别是女性,因为他们的年龄, experience incremental estrogen loss, which can lead to bone loss, according to an article published in the July 2016 issue of theJournal of Bone and Mineral Research。

Bone health also requires an adequate and constant supply of certain minerals, including calcium, magnesium, phosphorus, manganese and potassium. These minerals work together to support bone homeostasis.

One cup of cooked edamame provides 8 percent, 24 percent, 21 percent, 69 percent and 14 percent of these nutrients, respectively.

Edamame, as well as other legumes, seeds and nuts, contain compounds known as phytosterols. Phytosterols have been found to have cholesterol-lowering and anticancer properties.

植物甾醇通过抑制吸收部位抑制胆固醇的吸收;他们也与增强机体免疫功能和展览抗癌作用，根据对2017年4月发行Biomedicine and Pharmacotherapy。

A meta-analysis found that high phytosterol intake is inversely related to cancer risk, according to an article published in the January 2019 issue of the肿瘤学杂志。

In recent years, there have been someconcerns around soy-based productsrelated to hormone interference. Soy contains high levels of isoflavones, a type of plant estrogen that can bind to other cells in the body much the same way human estrogen can.

The way in which this affects different people, either estrogen-promoting or estrogen-blocking, can vary widely.

Researchers have concluded, however, that soy is a safe nutrient-dense protein with health-promoting benefits that outweigh any possible concerns, according to theHarvard T.H. Chan School of Public Health.

Edamame, or soybeans, are one of the eight most common identified food allergens.

Soy allergy reactions can affect the skin, respiratory tract, gastrointestinal tract or cardiovascular system and symptoms may include vomiting, gastrointestinal distress, breathing difficulty, hives, swelling or dizziness, according to theAmerican College of Allergy, Asthma and Immunology。

如果你有一个黄豆过敏，避免一切大豆食品和产品，包括毛豆的消耗。

High intakes of soy protein (which edamame is a source of) may interfere with the blood-thinning medication warfarin, according to俄勒冈州立大学。

Be sure to discuss any medication and food interactions with your health care professional.

Edamame is widely available and is most often found in the冻foodsaisle in both shell-on and shell-off varieties. You may be able to find dried or fresh edamame at your local farmers' market or grocery store as well.

Fresh edamame should be deep green in color with unbruised, firm pods. Fresh edamame willstay fresh in the refrigerator两到三天，而冷冻毛豆将保持长达六个月。

When preparing dried edamame:

• Inspect your dried beans, looking for any rocks or pebbles to discard and ensuring beans are not broken.
• Soak beans overnight, making sure beans are fully covered with water.
• After soaking, rinse and drain the beans until water runs clear.
• 在一个锅里，填充的地方，覆盖水的毛豆，并在文火煮至豆嫩，大约三四个小时。
• 可替代地，干燥大豆可以以被烹饪压力锅。在高压锅煮，地点毛豆放入高压锅（浸泡未烹饪之前需要），加水八杯与干燥毛豆一磅和高压煮30分钟。一旦这样做，让压力为20〜30分钟的自然释放。

Edamame can be used in a wide variety of dishes. Here are some quick serving ideas.

• 加入谷物，沙拉，汤，炖肉和小菜。
• Serve in their pods sprinkled with salt as an appetizer or side dish.
• Combine with chopped vegetables and mix in some vinaigrette to make acolorful bean salad。
• Combine edamame in a food processor with cumin, garlic, lemon juice, olive oil, salt and pepper for a delicious edamame dip.
• 顶配毛豆和酸奶烤土豆。
• 用作炸玉米饼和卷饼填充。