What kind of vegetable is edamame

In order to experience these benefits, women need to have the right types of gut bacteria Certain types of bacteria are able to convert isoflavones into equol, a compound believed to be responsible for many of the health benefits of soybeans.

One controlled study showed that taking mg of isoflavone supplements per day for one week — the equivalent of eating 68 grams of soybeans per day — reduced menopausal symptoms only in those who were equol producers Equol producers are significantly more common among Asian populations than Western This could possibly explain why Asian women are less likely to experience symptoms related to menopause, compared to women in Western countries.

Their high consumption of soybeans and soy products might play a role. Nevertheless, the evidence is not entirely consistent. Several studies have been unable to detect any significant or clinically relevant effects of isoflavone supplements or soy products on menopausal symptoms 33 , 34 , Several studies suggest that eating soy foods may reduce menopausal symptoms. However, the evidence is inconsistent.

Prostate cancer is the second most common type of cancer in men. About one in seven will get prostate cancer at some point in his life 36 , They might also protect against cancer in men. A few controlled studies provide additional support, but more research is needed before strong conclusions can be drawn 41 , 42 , 43 , Evidence suggests that eating soy products may protect against prostate cancer, but more studies are needed.

Osteoporosis, or bone loss, is a condition marked by brittle and fragile bones that are at an increased risk of breaking.

It is especially common in older people. A few observational studies found that regularly eating soy products, which are rich in isoflavones, may lower the risk of osteoporosis in postmenopausal women 45 , Isoflavones may have similar benefits in menopausal women. One analysis of studies concluded that taking 90 mg of isoflavones every day for three months or more may reduce bone loss and promote bone formation However, not all studies agree. Another analysis of studies in women concluded that taking 87 mg of isoflavone supplements per day for at least one year does not significantly increase bone mineral density Like other soy products, edamame is rich in isoflavones.

Yet, it is unclear to what extent it affects bone health. Isoflavones may protect against bone loss in middle-aged and older women. However, it tends to be used more like a vegetable — added to salads or eaten on its own like a snack. Cooking it is simple. Boiling it for 3—5 minutes is usually sufficient, but it can also be steamed, microwaved or pan-fried.

Edamame is often eaten on its own, like a snack. However, it can be prepared in numerous ways, flavored with garlic or made into a dip. Much of the research is based on isolated soy components and it is often unclear if whole soy foods have similar benefits. While the evidence is encouraging, more studies are needed before researchers can reach definite conclusions about the benefits of edamame.

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However, there are a couple reasons you don't need to worry about these soy-related effects, says Newell. For one, early studies showing that exposure to high doses of isoflavones led to higher risk of breast cancer were done on rats, which process soy differently than humans. Also, multiple new epidemiological studies have followed women for years and shown no association between consumption of soy and breast cancer, says Newell. Additionally, the American Institute for Cancer Research asserts that soy intake does not increase cancer risk.

So, you can add edamame to your plate without concern. There are so many ways to work edamame into a healthy, balanced diet.

You can purchase the pods fresh when they're in season in summer or frozen shelled or unshelled in the freezer section of nearly any grocery store. A classic way to cook edamame is to boil, steam, or microwave the pods, then sprinkle with a little sea salt or seasoning of your choice and enjoy.

Newell says edamame is also perfect for adding to stir fries, salads, and tacos, or you can even make your own hummus using shelled edamame. This simple side relies on frozen shelled edamame to make an easy pasta salad come together in only 15 minutes. Get a double boost of protein from ground chicken and edamame with this hearty and heart-healthy, Asian-inspired main.

Risotto in 40 minutes? We'll take it. The flavors of dry white wine, lemon zest and fresh tarragon pair beautifully with edamame. Turn to frozen pot sticker dumplings and frozen edamame to get this veggie-rich soup on the table in no time. This easy salad recipe proves that a fresh-tasting hearty plate of greens and mix-ins can be dinner—or at least a very satisfying side.

From China, cultivation of soybeans spread to Japan, Europe and eventually the U. Soybean production in the U. Some of the soybean production supports human consumption and some is used as a high-protein feed for livestock. Soybeans can also be processed and used in industrial items including plywood and particle board adhesives, carpet and upholstery, inks, lubricants, biodiesel and foam materials.

Edamame are a type of legume plant that grow in the same way as a bush bean. Soil temperatures must be 65 degrees Fahrenheit or above for the beans to sprout so the plant thrives in warm climates or summer months in temperate climates.

For the best flavor, harvest the beans when the pod is green, plump and full size, but before it begins to yellow. Watch the plants carefully as the optimum harvest period may only last a few days, according to the National Soybean Research Laboratory. You'll need to cook the edamame to eat the beans. Steam the whole bean pod for five to 20 minutes, until the beans are easy to shell.

Let them cool slightly or run them under cool water, then squeeze the pods to easily remove the beans from the shell.