Is Edamame Keto? (March 2023)

Most people know soybeans when they are taken out of their pods and made into some delicacies such as tempeh.

Soybeans also make a very nutritious diet when they are boiled together with their pods. The diet made of immature soybeans that do not contain alkaloids and their pods is known as Edamame.

There are several ways of cooking Edamame, including boiling them and coating them with salt, frying, steaming, or baking them. Spices and salt are optional but make them taste better.

What is Edamame?

Edamame is a high protein, and fiber snack served as an appetizer in most Chinese and Japanese hotels. Edamame traces its origin from Asia and has become popular in most parts of the world.

Soybeans, lentils, green peas, and chickpeas fall into the same category of legumes that contains lots of carbohydrates.

Edamame has a lower carbohydrate content than other soy products because it has a high fiber content.

Edamame is mainly eaten fresh, or you can buy frozen Edamame and boil it.

Is Edamame Keto Friendly?

On keto, it is not proper to have a craving for bread and other snacks, and the best way to stay away from the cravings is to use Edamame, dress it in any delicious flavor and then suck it through the pod.

Even though the legume is not one of the low-carb veggies, you cannot compare it with a potato, and with some moderation, you are good to go.

Most nutritionists argue that Edamame is not a keto-friendly diet due to its low carbs content. People argue against the consumption of Edamame so much because it is a legume, and legumes are hard to digest.

Some people also argue that legumes are a leading cause of inflammation, and they contain anti-nutrients that bind the digestive tract and prevent absorption of some minerals.

The net carbohydrate content of five grams per serving of edamame limits you from eating much because, at only four servings, you reach your daily limit of twenty grams of carbs per day.

However, fifty percent of edamame carb content comes from dietary fiber, making it unique and appealing.

Edamame has a massive composition of minerals, vitamins, and antioxidants that can offer protection against diseases.

As long as you limit your daily consumption of Edamame, there is no reason why you should not enjoy it.

Edamame is suitable for vegan dieters because it is entirely a plant-based diet. The keto diet may comprise a high-fat consumption pattern with low carbs content for weight loss and other health benefits.

Whether is Edamame keto-friendly remains an open topic for discussion because, for one reason, beans are not part of a keto diet.

However, four out of every nine grams serving of Edamame are fiber. You can take Edamame as a snack in moderation, even if you don’t take it in your meals.

How Do You Serve Edamame?

Steaming or boiling Edamame and lightly salting the pods is the most recommended method of serving the meal for the following reasons.

It will take you longer to eat soybeans in the pod, which prevents you from overeating and exceeding the limit you should consume daily.

Steamed or boiled beans will not have extra fats, carbs, and extra calories, unlike fried beans which will collect other fats in the process.

Eating the beans when their shells are intact slows eating and makes you get full faster and avoid overeating.

Edamame Nutritional Facts

A one hundred gram serving of Edamame has all the necessary nutritional requirements for a keto diet and has the following dietary composition.

5 grams of fat
11 grams of protein
10 grams of carbs
122 calories
436 milligrams of potassium
6 milligrams of sodium
2 grams of sugar

Health Benefits Of Edamame

Protect against cardiovascular diseases – Research shows that consuming soy-based proteins lowers the cholesterol levels in your body and hence reduces the risk of cardiovascular diseases such as stroke, hypertension, obesity, and coronary heart diseases.
High antioxidant content – Edamame is rich in both vitamins A and C. Vitamin A is crucial for muscle growth and development and maintaining vision. On the other hand, Vitamin C boosts the immune system, offers protection against diseases, and relieves chronic bodily inflammation. It is also rich in other minerals such as folate, which is vital for forming red blood cells, iron, Vitamin K, which helps in clotting and potassium.
Improve gut health – The high fiber content in Edamame has numerous benefits like reducing the risk of gastrointestinal and colon cancer, normalizing bowel movement, and reducing cholesterol levels.
Low glycemic index – unlike other legumes, Edamame has a low insulin response and a low glycemic index. The glycemic index of Edamame is about twenty, which cannot spike your blood sugar.

Edamame Alternatives

Not so many alternatives are available to replace Edamame for a keto diet, but chickpeas can almost do. Garbanzo beans and chickpeas, if well roasted and eaten in moderation, can be a viable alternative.

You may also try lima beans, fava beans, and green peas in the absence of all the others in your greengrocery.