Edamame a healthy and tasty snack!

May 2, 2007 at 5:22 pm 1 comment

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The Secret of Edamame

Soy snack is a yummy – and healthy – handful

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic – Expert Column

What’s so secret about edamame? Well, the name for starters. The first few times I heard it, I had to ask, “eda-whaty?” As it turns out, it’s just a fancy name for boiled green soybeans — and the real secret is that they are much yummier than they sound.

I knew edamame had “arrived” when I saw Faith Hill snacking on them during a backstage-type interview for Country Music Television. They’re the snack my favorite Japanese restaurant brings you when you sit down to a table, and they’re the after-school snack my daughter asks for by name.

Say what you will about the debate over the health benefits of soy: any way you slice it, the edamame is a star legume! Just 1/2 cup of them a day really punches up the fiber, protein and vitamin/mineral content of your diet.

Here’s what you’ll find in a half-cup serving of shelled edamame (or 1 1/8 cup edamame in the pods):

  • 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 of edamame gives you a bunch of fiber: 9 grams, about the same amount you’ll find in 4 slices of whole-wheat bread or 4 cups of steamed zucchini. It 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; it has about as much as a 4-ounce roasted chicken breast.

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Entry filed under: edamame, Healthy Stuff.

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Your source for all things Dandy and Beautiful:) The purpose of this blog is to share all of the wonderful little tid bits, and new products that I run across with others. Enjoy!
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