Edamame

Edamame  is a green soybean and is important in Asian cuisine.  Americans have now found that this healthy food is a delicious snack.  Grocery stores have them salted and flash-frozen, so you just boil and eat. 

Edamame is nutritious, high in protein and low in fat.  The isoflavones found in the soybeans have been shown to reduce the risk of breast cancer in premenopausal women, it improves prostate health in men, reduces the risk of osteoporosis and heart disease, and protects the body's cell.

Some studies dispute the claim that edamame is good for the heart due to the phytoestrogens that the soy isoflavones contain.  Phytoestrogens are a weak form of estrogen that could induce a drug-like effect in the body.  Some studies show that high isoflavone levels can increase cancer risks.  So, it would be prudent to to avoid processed soy products and supplements that contain isoflavones in more purified forms.  This is what is most commonly found in Americans' diets.  Try to stick to unprocessed or minimally processed forms of soy products such as edamame, whole soy flour, tempeh (pictured below) or tofu.  Organic versions are available.

You can add these healthy beans to your favorite soups and casseroles for an extra nutritional boost.