Going through menopause? Soy what?
Anyone who’s ever had a hot flash knows they can be wildly uncomfortable, but you can find relief in a tasty little snack that’s healthy to boot.
Even better for those watching their weight: One serving is just 95 calories.
Edamame are immature soybeans that originated in Asia and went on to become everyone’s favorite happy hour appetizer. They are often served still encased in their fuzzy pods, making them particularly fun to eat.
They’re also used to make other popular foods, including tofu, soy sauce, miso and tempeh.
But these green gems are also rich in protein, fiber, and antioxidants. Just one cup will provide a woman with 50% of her recommended daily intake of vitamin K, which is crucial for bone health, skin health and wound healing.
Edamame can be especially beneficial for managing menopause hot flashes because they contain a lot of isoflavones — plant-based compounds that mimic the effects of estrogen in the body.
Isoflavones, particularly genistein and daidzein, bind to estrogen receptors and may help stabilize fluctuating hormone levels that contribute to hot flashes.
A 2021 study found that eating a diet rich in soybeans for 12 weeks led to an 84% decrease in moderate-to-severe hot flashes, with 60% of participants reporting themselves hot flash-free by the end.
There’s a bit of a caveat: A 2019 study suggests that your ability to reap the full benefits of soybeans depends on whether or not your gut converts isoflavones into equol, which it cites as being the case for only 20-30% of Western women (among Asian women, the number is much higher). Supplements, however, do exist.
Edamame may also help lower your cholesterol thanks to its high content of soy protein, which has been shown to reduce LDL (bad) cholesterol, as well as soluble fiber, which binds to cholesterol in the digestive tract and helps remove it from the body.
A 2019 meta-analysis found that consuming an average of 25 grams of soy protein daily led to a reduction in LDL cholesterol by approximately 3% to 4%.
Last but certainly not least: Edamame is fairly diet-friendly, with one half-cup clocking in at only 95 calories. When you combine that with the fact that it’s pretty filling, it might even help you lose weight.
All in all, it’s probably one of the best snacks that’s ever bean.
