Can eating edamame rice increase satiety and help lose weight? High fiber, low sugar content, can also help lower cholesterol

The green and refreshing edamame is not only delicious, but also rich in plant protein, so it is also known as "plant meat". Recently, it has been widely circulated that "replacing white rice with edamame in moderation to make 'edamame rice' is beneficial for weight loss." But is this really true? What health benefits does moderate consumption of edamame bring to the human body? Let’s hear what professional nutritionists have to say!

What is the difference between edamame vs soybeans vs black beans? Understand one table at a time!

Nutritionist Zhao Hanying said that edamame is actually the young version of soybeans and black beans. Therefore, edamame, like soybeans, is rich in plant protein and is an excellent source of protein without cholesterol. According to the Taiwan Food Nutrition Facts Database (new edition) of the Food and Drug Administration, every 100 grams of edamame contains 107 calories, 13.8 grams of protein, and 8.7 grams of dietary fiber.

In addition to the above nutrients, edamame is also rich in a variety of essential amino acids, isoflavones, saponins, vitamin C and other nutrients for the human body. In addition, compared with other beans, edamame is low in sugar and carbohydrates and is less likely to cause blood sugar spikes, which is one of the reasons why edamame has received special attention and popularity in recent years.

If you want to lose weight, you should first reduce sugar. Edamame is high in protein, low in fat, cholesterol-free, and high in fiber. It has many benefits when added to dishes.

As for the rumor that eating edamame in moderation can help lose weight, is it correct? Nutritionist Zhao Hanying pointed out that this statement is only half right! The key to successful weight loss is to have a balanced and diverse nutritional concept, a moderate sugar-reduced diet, and develop regular exercise habits.

In fact, according to the "2013-2016 National Nutrition and Health Survey" released by the National Health Administration, 53% of the people have the problem of excessive intake of whole grains (sugars). In particular, these sugar sources often come from refined starches such as bread, noodles, and pastries; but the body's nutrients such as dietary fiber, phytochemicals, and vitamins are seriously insufficient. The statistics also found that as many as 86% of the public do not consume the recommended amount of vegetables.

So based on the above discussion, if you want to lose weight, moderately reducing sugar intake in daily life and implementing a low-sugar diet is a very suitable way for modern people to reduce sugar. For those who are following a sugar-reducing diet plan, edamame has high nutritional value, is low in carbohydrates, fat, cholesterol-free, low in sugar, and is rich in high-quality protein. It is a good choice for people to moderately replace staple foods such as rice and noodles.

Most importantly, edamame is rich in dietary fiber. Moderate supplementation of dietary fiber not only helps to increase satiety, increase stool volume, stimulate gastrointestinal motility, and thus promote defecation and relieve constipation discomfort, but dietary fiber can also combine with the cholesterol precursor bile acid to form feces and be excreted from the body, which helps the human body eliminate excess cholesterol. It can be said to kill two birds with one stone if consumed in moderation.

She replaced her staple food with edamame and within half a year her cholesterol level dropped to normal and she lost 10 kg

Nutritionist Zhao Hanying mentioned that she had treated a 65-year-old mother in her clinical outpatient clinic who had always had high cholesterol problems. The highest cholesterol test value had reached 280 mg/dL, far exceeding the standard value (180 mg/dL). In order to effectively lower her cholesterol, the mother decided to start eating vegetarian food. However, she did not expect that her cholesterol level was still high when she went for the next checkup. So, with the introduction of a friend, she came to her own nutrition consultation clinic for help.

It turned out that although this mother was a vegetarian, she loved to eat highly processed soy products such as fried tofu skin, fried bean buns and noodle sausage. She also thought that white rice, whole-grain rice and brown rice were very healthy and could eat two large bowls of them at each meal. With the wrong nutritional concepts, her physical problems naturally could not be improved. Considering that this mother had high cholesterol, she was also overweight and had mild knee arthritis problems.

So I suggested that she could try replacing white rice or brown rice with an appropriate amount of edamame as her staple food, and let her understand again what a balanced diet is. With proper dietary adjustments and adequate exercise, this mother not only saw her cholesterol index gradually return to the standard value within half a year, but her weight also dropped from 85 kg to 75 kg, making her look a size smaller. The knee pain that had been bothering her was also cured without medication!

How to cook edamame as a staple food? Nutritionist's Secret Recipe Revealed

I believe that after reading this case, everyone must be very curious, how can edamame replace white rice and be used in cooking? Nutritionist Zhao Hanying specially shared the recipe of "Edamame, Shiitake Mushroom and Tofu Skin" in her latest book "Nutritionist's Proposal for a Sugar-Reducing Lifestyle" for your reference. If you still want to eat some starch, you can also add 60 grams of sweet potato or 20-40 grams of quinoa when making this dish. Both are good combinations:

★Edamame, shiitake mushroom and bean curd

Serving Size: 1 serving.

Ingredients: 60 grams of edamame kernels, 100 grams of white bean skin, 70 grams of carrots, 60 grams of wild rice shoots (about 1 piece), 60 grams of wet shiitake mushrooms (about 3 large pieces), 40 grams of black fungus (about 2 pieces).

Seasoning: 1 teaspoon of olive oil, 2 cloves of garlic, 50 ml of mushroom broth, 1 tablespoon of soy sauce, 1/2 teaspoon of sesame oil, a little salt, and a little white pepper.

practice:

1. Soak the edamame kernels in water and peel them. Cut the white bean skin, carrot, wild rice shoots, mushrooms and black fungus into shreds and set aside.

2. Pour olive oil into a hot pan and sauté the garlic. Then add the carrots, bamboo shoots and mushrooms and stir-fry until soft.

3. Add mushroom broth, then add white bean skin, edamame kernels and black fungus, then pour in soy sauce and sesame oil and stir-fry until cooked. Sprinkle with pepper and salt to season before serving.

Nutritional Benefits:

Replacing white rice with edamame can not only reduce sugar intake, but also increase dietary fiber intake and enhance satiety. In addition, adding vegetables such as carrots, mushrooms, black fungus, and wild rice shoots can increase the taste of the dish and at the same time supplement a variety of essential vitamins, phytochemicals, and minerals for the human body.

[Nutritionist's Tips]:

Finally, nutritionist Zhao Hanying also reminded that there are often rumors that edamame has a high purine content, and friends with gout problems are not recommended to eat it. But in fact, compared with alcohol and seafood, the purine value of edamame is not too high, and it is fine to eat more as long as it is not during an acute gout attack. If you are still worried, you may want to drink more water, consume more foods rich in dietary fiber, and combine it with a suitable weight loss plan, which can help improve and reduce the frequency of gout attacks.

In addition, since edamame pods have the highest content of vitamin B12, friends who have anemia or vitamin B12 deficiency are advised to cook the edamame pods together with the edamame, and bite them with the shells when eating. Spitting out the shells after eating is a good way to effectively retain vitamin B12.