Give it some beans…

Do you remember the fairy-tale story of Jack and the beanstalk? About a lad called Jack who went to town to sell Daisy the cow, and came back with some magic beans? Well, have you ever wondered what kind of beans they were? I think they were Edamame. Furthermore, I think, had the mother been more clued in, she might have planted one bean (to grow more beans) and simmered the others in salted water for a tasty and nutritious snack. They could have cured all her ails, from reducing her cholesterol to balancing her blood sugar, reducing bone loss and helping her manage her menopause symptoms. She was pretty grumpy if I remember rightly.

I first encountered these furry little bean pods in a Japanese restaurant and was incredibly confused about how to eat them. After several gnawing attempts and a little embarrassment, I soon learned that you don't eat the pods, but strip the beans from inside them and put the pods in the spare bowl on the table. They were addictively tasty! These days, they're a lot easier to eat as I buy them frozen from the supermarkets already podded.

Who knew that these little beans are not only delicious but they are also packed with nutrients that can benefit your health? It's time to explore some of the health benefits of edamame so that you can add them to your diet with confidence.

Edamame beans are a great source of protein, fibre, and vitamins

Edamame beans are immature soybeans that are harvested when the bean is still green, soft and creamy. These little powerhouses are an incredibly healthy food option. Per 80g serving, there is 9.4g of protein and a good dose of dietary fibre. They are also rich in iron, calcium, vitamin B6 and magnesium – making them an ideal choice for people trying to get enough protein and nutrients in their diet without consuming too much fat. They are also a good source of omega-3 fatty acids, which are essential for cell development and growth.

They can help you lose weight or maintain a healthy weight

These beans are win-win, especially If you are looking to cut back on unhealthy snacking while trying to lose weight! Adding them to your meal is a great idea because the protein and fibre content will help keep you feeling fuller for longer. Alternatively, If you are a nibbly grazer, then these beans might just be the perfect snack to munch on, they are low in calories and contain healthy fats. The folate and isoflavones in edamame also play an important role in controlling hunger pangs; by reducing the level of ghrelin – the hormone that signals hunger, making them an ideal accompaniment to any diet plan.

They can help lower cholesterol

Beans, beans are good for the heart... I won’t go on - haha! It's all true though! Numerous studies have suggested that soybeans are positively associated with lower cholesterol levels, making them great for our hearts. According to one evaluation, consuming an average of 25 grams of soy protein daily led to a decrease in low-density lipoprotein (LDL) cholesterol levels by around 3-4%. Additionally, a comparative study found that using the same amount of soy protein led to significantly reduced LDL cholesterol levels when compared to animal proteins. Making beans superior in this instance to meats!

Work wonders for Diabetes

Eating soybeans can be a great way for diabetics to manage their blood sugar and reduce their risk of developing diabetes-related conditions. They contain very few carbohydrates, and the low glycemic index of soybeans means that they break down and are digested slowly, helping to maintain steady blood sugar levels. Studies have shown that diets containing soy-based products have a positive effect on those with impaired glucose tolerance, hyperlipidemia and reduced insulin sensitivity. So consuming these little beans could be the way forward in improving many metabolic issues. As such, diabetics looking to keep their blood sugar in check should start incorporating soybeans into their diet.

They may or may not reduce menopausal symptoms

Depending on which piece of research you read! For centuries, women have needed to address the unique side effects of menopause, such as night sweats and hot flashes. Hormone replacement therapy has traditionally been a prominent treatment; however, soy-based products may provide an alternate option due to their potential estrogenic effects. Studies in regions of Far East Asia which consume large amounts of soy daily have suggested that this plant-based product could be particularly beneficial in reducing night sweats and hot flashes. Of course, further studies are required to assess the safety and efficacy of this potential treatment—additional research needs to be done before any conclusions can be drawn. Nevertheless, it’s exciting to consider how different natural foods could influence this common health issue for women everywhere!

Reducing Bone Loss

Soybeans can also be a powerful tool for slowing down bone loss and preventing Osteoporosis, a condition where bones become weak and brittle. Studies show that soybeans are loaded with protein, minerals such as iron and magnesium and beneficial plant-based estrogens (isoflavones) which help maintain bone strength. Isoflavones not only prevent osteoporosis but they go one step further to actually improve the health of existing osteoporotic bones. So while it's important to keep exercising and taking your osteoporosis medication if you're looking to protect your bones, adding some soy to your plate is a smart move!

Conclusion

Teryaki Prawns from Jamie Olivers book One

All in all, edamame are an amazing super bean – and the benefits just keep growing! Eating this delicious bean is a surefire way to help you manage weight loss, reduce cholesterol, take care of your heart, stabilise your blood sugar levels, combat menopausal symptoms and reduce the risk of bone loss. Plus, it's so versatile as an ingredient that you could work through dozens of recipes without getting tired of them! If you haven't added this fantastic food to your diet yet, what are you waiting for? Don't be like Jacks mum, give it a try today!