Boiled Edamame Is Too Wasteful And Loses A Lot Of Vitamins B And C. Experts Teach 2 Cooking Methods To Retain More Nutrients

"Edamame is high in fiber and protein, and can replace rice to reduce fat and increase muscle." Many people who want to maintain a good body will buy edamame to eat. However, the way Taiwanese love to cook edamame is to cook the edamame with salt in the shell and season with salt and pepper. Japanese doctors say that boiled edamame loses at least 50% of vitamins B and C, which is really wasteful. It is suggested that dry frying with the shell can retain the most water-soluble vitamins, and nutritionists suggest that it can also be stewed. Grasp a key point, and the nutrition will not be lost.

Boiled edamame loses 50% of vitamins B and C

When eating at a food stall, many people don't forget to order a plate of shelled edamame as a side dish. Not only is it delicious and hungry, edamame is rich in High-protein, low-calorie and high-fiber, 1 bowl is only 120 calories, only half of rice. It is now a popular food for fat loss and muscle gain. However, Akiko Ito, a pediatrician at the Affiliated Hospital of the University of Tokyo Medical School, pointed out in the Japanese medical program that although boiled edamame is less prone to nutrient loss than ordinary plant-based ingredients, the B and C vitamins will still lose at least 5% after boiling. So although boiled edamame is quite a healthy food, it is still a bit "wasteful".

Tips for cooking edamame: less soup

Professor from the Department of Nutrition at the Affiliated Hospital of Tokyo Jishihui Medical University suggested that boiled beans should be changed to dry fried in shell, so that higher water-soluble nutrients can be retained. Lin Minhua, director of the Nutrition Department of Yunlin Christian Hospital, said that to retain the water-soluble vitamins of edamame, there is only one cooking tip: "Less soup!"

Lin Minhua suggested another one that could keep the edamame intactThe way of nutrients: low temperature stew! She reminded that in addition to being easily soluble in water, water-soluble vitamins are also afraid of high temperature, so simmering should be done with low heat and low temperature, and the simmering time should not be too long, otherwise it will not only taste bad, but also lose nutrients.

Too fresh green edamame may have added baking soda

The low temperature stewing method is not only suitable for shelled edamame, but also for shelled edamame kernels that are used as a substitute for rice. Lin Minhua reminds you to pay special attention when buying boiled edamame. If the color looks too green and the edamame feels delicious, it is usually because baking soda is added during cooking. Adding baking soda when cooking vegetables is a secret in the chef world. Although it can make vegetables look more green, it is also easy to lose vitamin B1. It looks delicious but loses nutrients.

◎ Image source/Dazhi Image/Shutterstock ◎ Consultant / Director Lin Minhua