For those following a ketogenic diet, finding plant-based protein sources that won't break the carb bank can be challenging. Edamame, the young green soybeans popular in Asian cuisine, has emerged as a potential option for keto dieters seeking nutritious alternatives to high-carb legumes.
Discover if edamame is keto-friendly, its nutritional profile, and how to incorporate it into your low-carb diet. Learn more here!
Introduction to Edamame and the Keto Diet
The keto diet follows a very low carb, high fat eating pattern aimed at achieving weight loss or other health benefits. The ketogenic diet is very low in carbs, high in fat, and moderate in protein. This eating pattern causes your body to switch into ketosis, a metabolic state in which your body burns fat - instead of carbs - to make ketone bodies and use them as fuel. Typically, strict versions of the diet forbid legumes given their generally higher carb contents.
This article explores whether edamame can fit into your keto diet.
Understanding Edamame
Edamame is a delightful, green soybean often enjoyed as a snack, particularly in East Asian cuisine, and it’s packed with a nutritional punch. Edamame beans are immature soybeans that are typically steamed or boiled in their green shell. They’re usually served in the pod, steamed with salt. They make an excellent snack or protein-rich addition to salads.
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They’re considered a legume, a category that also includes beans, lentils, and chickpeas. Legumes, including soy-based foods, are usually thought of as being too carb-rich to be part of a keto diet.
Nutritional Profile of Edamame
Understanding edamame's macronutrient breakdown is crucial for determining its compatibility with a ketogenic diet. While edamame is a legume, its unique nutritional profile places it in a keto gray area.
A 1/2-cup (75-gram) serving of shelled edamame has 9 grams of carbs. Yet, when you subtract its 4 grams of dietary fiber, it yields just 5 grams of net carbs. A serving of edamame (about half a cup of shelled beans) contains roughly 5 grams of net carbs.
One cup (155g) of shelled edamame contains:
- 17 grams of protein
- 8 grams of total carbohydrates
- 5 grams of fiber
- 3 grams of net carbs
- 8 grams of healthy fats
The term net carbs refers to the carbs that remain after subtracting dietary fiber from total carbs.
Read also: Keto Calorie Counting: A Detailed Guide
With only 3 grams of net carbs per serving, edamame can be considered keto-friendly when consumed in moderation as part of a well-planned ketogenic diet.
Edamame vs. Other Legumes
Unlike most beans and legumes that are typically avoided on keto, edamame stands out for its favorable macronutrient ratio. For comparison:
- Black beans: 20g net carbs per cup
- Chickpeas: 32g net carbs per cup
- Lentils: 24g net carbs per cup
- Edamame: 3g net carbs per cup
Health Benefits of Edamame for Keto Dieters
There are many benefits to including edamame in your keto diet. Incorporating edamame into a keto diet can add variety and a hefty nutritional boost.
- Complete protein source with all essential amino acids
- Rich in fiber, supporting digestive health
- High in heart-healthy omega-3 fatty acids
- Excellent source of vitamins K and folate
- Contains beneficial compounds called isoflavones
Edamame beans have a low glycemic index, which means they don’t spike your blood sugar like some other carbs might. A 1/2 cup (75 grams) of edamame packs 8 grams of protein, a nutrient that’s important for tissue repair and several other vital functions. What’s more, edamame delivers other important nutrients, including iron, folate, vitamins K and C, and potassium, some of which may be lacking in a keto diet. While folate is important for red blood cell formation, vitamin K aids proper clotting. Vitamin C is also crucial for health, specifically for its role in immune function and wound repair.
The fiber in these soybeans does a lot of work, too - beyond just making them a little better for your carb count, fiber is incredibly important for your body, both in ketosis and not. Your good gut bacteria crave fiber; while you can’t really get energy from it, it’s their favorite food. Better food for them means more of the gut bacteria that help keep you healthy and losing weight.
Read also: Magnesium Supplements for Keto
Magnesium is an essential nutrient, and studies show that over 75% of Americans don’t meet their magnesium requirements. Studies show that many people struggling with cystic acne actually have a deficiency in vitamin A. Like cinnamon, edamame contains a lot of antioxidants. These antioxidants fight free radicals and oxidation.
Best Preparation Methods for Keto Edamame
To maximize edamame's keto-friendly potential, consider these preparation methods:
- Steam fresh or frozen edamame pods
- Season with sea salt and olive oil
- Add to low-carb stir-fries
- Include in keto-friendly salads
- Enjoy as a protein-rich snack
The most common way people eat edamame is usually boiled or steamed, with the pods lightly salted. Soybeans in the pod take longer to eat. Avoid sweetened seasonings or marinades that could add unnecessary carbs.
There are some methods of preparation that fry edamame but that usually includes seed oils - which are almost all highly unhealthy - and breading of some type, which isn’t keto. Additionally, you might find a type of soybean paste or mash made from edamame, and that concentrates the carbs, which will cause you to eat far more than you want to.
Don’t limit yourself to just snacking on edamame in the pod. Shelled edamame can be a fantastic addition to various keto-friendly dishes. Toss them into stir-fries, incorporate them into cauliflower rice bowls, or blend them into a creamy edamame hummus by substituting chickpeas.
Portion Control Tips
While edamame is keto-compatible, portion control remains important. Modest portions of these beans are fine on a keto diet. Stick to about 1 cup of shelled edamame per serving to maintain ketosis while benefiting from its nutritional profile.
While edamame can be added to your keto diet, keep your portion size to a modest amount of 1/2 cup (75 grams) to help sustain ketosis. It is very easy to eat salty, crunchy edamame in excess, so be sure you portion these out.
Potential Considerations and Side Effects
Before incorporating edamame into your keto diet, be aware of these factors:
- Some people may have soy sensitivities
- Phytoestrogen content may be a concern for certain individuals
- Choose organic options when possible to avoid GMOs
- Consider rotating protein sources for dietary variety
Lectins are proteins in foods that act as a survival mechanism in plants. When someone is sensitive to lectins and eats too much, it might create inflammation in the stomach leading to leaky gut syndrome. So if you’re suffering from a leaky gut, depression or any autoimmune disease, it’s best to avoid edamame since it’s basically immature soybeans.
Creative Ways to Enjoy Edamame on Keto
Eating edamame by itself is unpleasant. The beauty of edamame is that it allows you to indulge in those rich, flavorful oils without the need for bread. The pods themselves become the perfect vehicle for all kinds of seasonings and dips. Moreover, edamame adds a fun, interactive element to snacking. There’s something gratifying about popping the beans out of their seasoned pods, almost like a ritual that enhances the enjoyment of your food.
Here are a few ideas:
- Edamame with Bacon: First, get half a cup of frozen edamame and boil it in a pot for around four to five minutes. During this time, heat up your pan with some butter and add five slices of bacon. Last, mix the bacon and cooked edamame, and you’re good to go.
- Edamame Spaghetti: If you’re craving some carbs, consider making edamame spaghetti. First, add 200 grams of edamame spaghetti to a pot of boiling water.
- Garlic Parmesan Edamame: First, cook your edamame in a pot for three to five minutes. Drain it and toss it into a large mixing bowl. Add your olive oil, garlic powder and Parmesan cheese and give it a nice toss.
Keto-Friendly Alternatives to Edamame
There really aren’t many alternatives to edamame but chickpeas are a decent approximation. Chickpeas - or garbanzo beans - can be roasted and eaten like edamame, but again, in moderation.
If you’d rather avoid beans altogether, there are some other keto-friendly foods you can use as substitutes:
- Mushrooms: Like beans, mushrooms can absorb the flavor of what they’re cooked in.
- Eggplant: Eggplant is another good alternative in cooking, although you may want to peel them before cooking because the skin can be bitter.
- Squash: Squashes like yellow squash and zucchini may also be suitable substitutes for beans in cooking thanks to their mild flavor.
Other keto-friendly vegetables to consider:
- Brussels sprouts: Brussels sprout is a cruciferous vegetable containing eight grams of total carbs and 4.5 grams of net carbs per serving.
- Celery: A cup of chopped celery only has 14 calories and three net carbs.
- Asparagus: Asparagus is unique because it’s prebiotic, meaning it only breaks down when it reaches your large intestine.
- Broccoli: Like celery, broccoli is another low-calorie vegetable for anyone looking to lose weight.
- Zucchini: One cup of zucchini contains three grams of carbs and 17 calories.
Frequently Asked Questions
- Can you eat edamame on a keto diet, or does it have too many carbs? Yes, you can eat edamame on a keto diet. With only 3 grams of net carbs per cup of shelled edamame, it fits well within most people's daily carb allowance for maintaining ketosis.
- How many net carbs are in edamame, and how does that compare to other beans for keto? Edamame contains 3 grams of net carbs per cup, making it significantly lower in carbs than other beans. Most common beans contain 20-32 grams of net carbs per cup, making edamame a superior choice for keto dieters.
- What are the health benefits of eating edamame, especially for people looking for plant-based protein? Edamame is an excellent source of complete protein, fiber, omega-3 fatty acids, and essential vitamins and minerals. It's particularly valuable for those seeking plant-based protein while maintaining ketosis.
- What is the best way to prepare edamame to keep it low-carb and keto-friendly? The best ways to prepare keto-friendly edamame include steaming with salt, adding to low-carb stir-fries, or incorporating into keto-friendly salads.
- Are there any side effects or concerns about eating edamame if you're following a ketogenic lifestyle? While generally safe, some individuals may experience soy sensitivities or concerns about phytoestrogens.