GOOD AND HEALTHY
Green Giant
F r e s h s o y b e a n s — a ls o c a lle d e d a m a m e — o f f e r b ig n u t r it io n a l b e n e f it s .
BY
MARGE PERRY
P H O T O S
ANDY LYONS
F O O D STYLING
JILL LUST
TOM ATO-EDAM AM E
GRILLEDCH EESE
Recipe on page 196
WHY
SOY IS
GOOD FOR YOU
■ Keeps bones strong. Soy
contains isof lavones,
estrogen-like compounds
that most studies show
“improve bone density,
which in turn reduces
fracture risk much the way
estrogen therapy does,”
according to Mark Messina,
associate professor at Loma
Linda University in California
and a leading authority on soy.
■ Fights heart disease.
Edamame are one of the few
nonfish sources of omega
-3
fats, which help reduce the
risk of heart disease and
inflammation, a precursor to
diabetes. Research has
shown—and the FDA
agrees—that consuming soy
lowers cholesterol. In one
study, participants who
consumed two to three
servings a day lowered their
“bad” cholesterol by
4percent in a few weeks.
“Over a period of years that
could lead to a
10 percent
reduction in heart disease
risk,” said Messina.
WHAT IS IT?
O N C EA JA P A N ESE
RESTAURANT NOVELTY, ED AM AM E(PRO N O U N CED
EH -D AH -M 4/-/-M EH ) HAVE G O N E MAINSTREAM.
The beans
look like small limas, and their delicate flavor is a cross between a mild
nut and a sweet pea. But don’t let their gentle nature fool you. This
powerhouse bean is a potent source of health-promoting antioxidants
and one of the only plant sources of complete protein.
In stores you’ll find them called either edamame or green soybeans,
and they’re sold fresh or frozen, both in the pod and shelled. In the pod,
they’re a terrific snack food; use the shelled variety as a great-tasting,
more nutritious stand-in for garden peas and lima beans.
■ Helps dieters stay on track.
Foods high in protein fill you
up quickly so you don’t
overeat, and they stick to
your ribs longer. In addition,
snacks that require work to
eat, like edamame in their
pods, help you eat less
because you eat more slowly.
(TheyYe an ideal after-school
snack for kids, too.)
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SEPTEMBER 2008 BETTER HOMES AND GARDENS
