Edamame, or young shelled soybeans, can be eaten fresh. They provide instant texture, protein, and a nutty flavor. It's history can be traced back to ancient 13th century Japan, but now can be found in your supermarket's freezer section. Just thaw, and they are ready to add to salads, stir-fries, soups, and grains. One cup of edamame supplies 17 g. of protein, 8 g. fiber, and an abundance of calcium, folate, vit. K, and iron. One cup also contains 189 calories and 8g. unsaturated fat.
As with all beans and lentils, they are excellent for the diabetic diet since they digest slowly, which provides a gentle rise in blood sugar. Diabetics who eat a substantial amount of legumes require less insulin to control their blood sugar.