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Healthy Snacking: Edamame

Edamame | from Plated


Commonly seen in Japanese restaurants as a starter to snack on while you are waiting for your meal, edamame is a young green soybean with a nice bite, firm texture, and great nutritional value. This Japanese staple can be purchased fresh or found in the freezer section for only a few dollars per pound.

Nutritional facts 

Edamame provides a substantial 17 grams of protein per cup, 8 grams of healthy fats and 8 grams of net carbs. It is rich in magnesium, which is vital for bone health, and phosphorus, which helps your body convert fat to energy.

Adding ½ cup of edamame to your salad adds 4 grams of fiber to your meal. It provides soluble and insoluble fiber, both of which are beneficial for digestion. Soluble fiber forms a gel-like substance during the digestive process, slowing digestion to keep you full longer. Insoluble fiber speeds up digestion, promoting regularity. Edamame is the perfect balance, providing your body with both in one ingredient!

Eat in moderation

Despite the health attributes, use caution when consuming soy products. The saying “too much of a good thing” rings true in this case. Too much soy can affect hormone levels and thyroid function. Soy has its benefits, but don’t go overboard when adding it to your diet.

Ways to prepare

Cook the fresh beans in boiling water with salt until tender, and remove the outer shell before eating. You can keep it simple with fresh lemon juice or soy sauce splashed on top or get creative with a recipe like Joy the Baker’s Avocado and Edamame Salad.


- Alivia Duran



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