Wondering if edamame fits into your keto diet? The short answer is yes-edamame is a great choice for low-carb eaters. With only 2.81g of net carbs per serving, edamame easily stays within the typical keto carb limit of 20-50g per day. This article explores whether edamame can fit into your keto diet.
Understanding 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. To do so, the ketogenic diet typically limits carbs to no more than 5-10% of your daily calorie intake, or a maximum of about 50 grams per day. You’ll need to sustain this low carb intake to maintain ketosis. Getting too many carbs in your diet will flip your body back into carb-burning mode.
Those who follow the diet are attracted to its ability to cause rapid weight loss, as well as its association with other health benefits, such as improved blood sugar control and reduced seizures among those with epilepsy. However, more research is needed on the long-term effects of the diet on overall health. Typically, strict versions of the diet forbid legumes given their generally higher carb contents.
What is Edamame?
Edamame beans are immature soybeans that are typically steamed or boiled in their green shell. 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. Edamame is a delightful, green soybean often enjoyed as a snack, particularly in East Asian cuisine, and it’s packed with a nutritional punch.
Is Edamame Keto-Friendly?
Yes, edamame is keto-friendly. Absolutely, Edamame fits into a strict keto diet. A strict ketogenic diet is characterized by an intake of less than 20g of carbs per day. Some individuals choose a less strict low-carb or keto diet, limiting their carb intake to about 30-50g of net carbs per day.
Read also: Easy Low-Carb Cheese Crackers
While edamame is considered a legume, it's high in fiber, making it rather low in carbohydrates, especially when compared to other legumes. The difference between black or kidney beans and edamame, however, is the fiber profile. Even though most beans are packed with fiber and protein, they’re just too carby to eat and still reasonably maintain ketosis. Edamame beans are considered a legume since they're immature soy beans. They're low in net carbohydrates since they're high in fiber, especially when compared to other legumes.
However, edamame beans are unique. They have ample amounts of dietary fiber - which helps compensate for their overall carb content. This is because dietary fiber is a type of carb that your body doesn’t digest. Instead, it moves along your digestive tract and adds bulk to your stool.
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. The term net carbs refers to the carbs that remain after subtracting dietary fiber from total carbs. The good news is that edamame is quite keto-friendly! In moderation, it can be a fantastic addition to your meal plan.
Nutritional Profile of Edamame
Edamame, a form of young soybeans, is nutrient-dense. A 100g serving provides 122 calories, made up of 11g protein, 5g fat, and 9g carbohydrates. A 100g serving of edamame contains 2.81g of net carbs.
Here's a detailed breakdown of the nutritional content per 100g:
Read also: Keto Calorie Counting: A Detailed Guide
- Net Carbs: 2.81g
- Carbohydrate, by difference: 7.61g
- Fiber, total dietary: 4.8g
- Total fats: 4.73g
- Protein: 11.22g
- Sodium, Na: 6.0mg
- Potassium, K: 482.0mg
- Magnesium, Mg: 61.0mg
- Calcium, Ca: 60.0mg
- Vitamin B-6: 0.14mg
- Vitamin C, total ascorbic acid: 9.7mg
- Vitamin E (alpha-tocopherol): 0.72mg
- Vitamin K1: 31.4ug
- Copper, Cu: 0.32mg
- Iron, Fe: 2.11mg
- Phosphorus, P: 161.0mg
- Zinc, Zn: 1.32mg
- Betaine: 0.7mg
- Manganese, Mn: 1.01mg
- Thiamin: 0.15mg
- Riboflavin: 0.26mg
- Niacin: 0.92mg
- Pantothenic acid: 0.54mg
- Folate, total: 303.0ug
- Choline, total: 56.0mg
- Calories: 109.0kcal
- Water: 75.17g
- Tryptophan: 0.12g
- Threonine: 0.31g
- Isoleucine: 0.28g
- Leucine: 0.7g
- Lysine: 0.7g
- Methionine: 0.13g
- Cystine: 0.12g
- Phenylalanine: 0.46g
- Tyrosine: 0.32g
- Valine: 0.3g
- Arginine: 0.68g
- Histidine: 0.25g
- Alanine: 0.42g
- Aspartic acid: 1.27g
- Glutamic acid: 1.9g
- Glycine: 0.41g
- Proline: 0.65g
- Serine: 0.63g
The fat in Edamame is primarily unsaturated, with 1g of saturated fat and 2g each of monounsaturated and polyunsaturated fats. This kind of 'good' fat is beneficial for heart health. Edamame is also a source of vital micronutrients. It's rich in Vitamin K (25 μg), crucial for blood clotting and bone health. It provides Calcium (63 mg) and Iron (2.3 mg), essential for bone structure and oxygen transport, respectively. Edamame's standout nutrient is its high Isoflavone content. These plant compounds may have various health benefits, from bone health to relieving menopause symptoms.
Health Benefits of Edamame on Keto
There are many benefits to including edamame in your keto diet. It is rich in protein, dietary fiber, and essential vitamins and minerals like potassium, magnesium, and Vitamin C.
Edamame beans have a low glycemic index, which means they don’t spike your blood sugar like some other carbs might. This is due to their high fiber and protein contents. 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. It can be hard to get enough micronutrients on a strict keto diet, as such a diet cuts out some vegetables, as well as many fruits and grains.
The high protein content supports muscle health, while the fiber aids digestion. 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.
How to Incorporate Edamame into Your Keto Diet
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. In modest portions, edamame can be a great addition to your keto diet. In modest portions, edamame can keep you in ketosis while delivering essential nutrients, such as fiber, iron, protein, folate, and vitamins C and K.
Read also: Magnesium Supplements for Keto
Here are a few ideas:
- Enjoy as a snack: Edamame can be steamed and lightly salted, making it a perfect low-carb snack for those mid-day cravings. 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. The nice thing about edamame is that it’s pretty easy to find frozen in most grocery stores. There are no specific brands that you should pay attention to - your store’s brand of soybeans should be just fine. The one thing you might look for in the steamer bags since you can just throw these in the microwave and steam them without fussing around with pots and pans. These bags are 10oz, perfect for a family dinner or a snack with some leftovers. They steam directly in the bag and you can add your salt and then dump them out into a big bowl. While we suggest you make your own steamed edamame to control portion sizes, these bags are 1/2 cup servings (or just slightly more), so you can eat exact amounts and still feel good about it. These are suggested with a warning - it is very easy to eat salty, crunchy edamame in excess, so be sure you portion these out. However, since they’re dry-roasted, the net carb amount is very low.
- Use in salads: Add boiled Edamame to your salad for an additional source of protein and healthy fats. Shelled edamame can be a fantastic addition to various keto-friendly dishes.
- Create a Edamame stir-fry: Saute Edamame with other keto-friendly vegetables like bell peppers and zucchini. Toss them into stir-fries, incorporate them into cauliflower rice bowls, or blend them into a creamy edamame hummus by substituting chickpeas.
- Spicy Keto Edamame: With just three and a half net carbs per serving, this spicy keto edamame bursts with flavor and is high in protein and fiber. This recipe takes it up a notch by combining edamame with an Asian-inspired sauce made with soy sauce, garlic, sambal and avocado oil. Plus, it's so easy to make. Simply microwave the edamame according to bag instructions, make the sauce, and toss it with the edamame.
- Ingredients:
- Frozen edamame pods
- Avocado oil: Any neutral-flavor oil will work in the sauce.
- Sambal oelek: Sambal adds a little heat.
- Soy sauce
- Garlic
- Kosher salt
- Instructions:
- STEP 1: Cook edamame according to bag instructions (we usually cover the bowl with a plate and microwave for 4 ½ minutes).
- STEP 2: Heat oil in a skillet over medium heat. When warm, add minced garlic and briefly sauté for 30 seconds, until fragrant. Add soy sauce and sambal and heat a little longer.
- STEP 3: Stir in cooked edamame and toss to coat.
- STEP 4: Serve edamame in a bowl with pan sauce drizzled over the top. Sprinkle with kosher salt as desired. Serve immediately.
- Ingredients:
Keto Edamame Fix
The major advantage of edamame is that you can dress it up in any delicious flavor you want and….suck it off the pod. On keto, I rarely crave any type of bread anymore, but I do crave dipping oils. And there’s not much to dip in oil without bread. That’s where a keto edamame fix has been my best friend lately because 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. Drain and add to a medium-sized mixing bowl. Feel free to get creative with the seasonings.
Considerations
Various factors may influence edamame’s designation as keto-friendly. For instance, preparation is something to consider. Edamame can be steamed, boiled, or fried - in or out of its pod. While its fuzzy outer pod is inedible, its bright-green beans are often shelled and eaten on their own. They can also be puréed or incorporated whole into a range of foods, like salads and grain bowls, which may or may not be keto-friendly. Keep in mind that what you’re eating alongside your edamame will contribute to the number of carbs you’re getting in that meal. Taking this into account will aid your efforts to maintain ketosis. The shells of edamame are often topped with salt, seasoned mixes, or glazes. These preparations, especially those that incorporate sugar or flour, may add to the overall carb count. Not all preparations of edamame are keto-friendly. These beans can be added to dishes that take you over your keto carb limit or may be topped with carb-rich ingredients.
While its nutritional benefits are clear, be mindful of portion sizes to keep within your daily carb limits. If your low-carb diet is a bit more flexible, then there’s no harm in eating small portions of edamame occasionally.
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.
Here are a few keto-friendly alternatives:
- Avocados: This creamy fruit is a keto-favorite due to its high healthy fats and low carb content.
- Broccoli: With slightly fewer carbs than Edamame, broccoli can be a great alternative.
- Spinach: This leafy green is rich in vitamins and minerals, with a notably lower carb count than Edamame.
- Brussels Sprouts: Brussels sprout is a cruciferous vegetable containing eight grams of total carbs and 4.5 grams of net carbs per serving. It’s also easy to introduce into your keto diet.
- Celery: Celery is the perfect vegetable for weight loss. A cup of chopped celery only has 14 calories and three net carbs. It’s proven to lower blood sugar and pressure and increase testosterone. I like dipping celery sticks in nut butter or hummus for an on-the-go keto snack.
- 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. If you’re craving French fries, consider making some with zucchini. You can even make a cheesy casserole, zucchini gratin or keto frittata with zucchini.
Potential Downsides
Like cinnamon, edamame contains a lot of antioxidants. These antioxidants fight free radicals and oxidation. Magnesium is an essential nutrient, and studies show that over 75% of Americans don’t meet their magnesium requirements. So if you’re struggling with chronic migraines, consider introducing small amounts of edamame into your diet. Studies show that many people struggling with cystic acne actually have a deficiency in vitamin A. This is why Accutane is one of the most popular treatments for extreme acne.
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.
Eating edamame by itself is unpleasant. One of my favorite staple dinners is my Basic B Keto Dinner: “Breaded” Crispy Chicken, Whipped Cauliflower & Lemon Pepper Arugula Salad. If you’re craving some carbs, consider making edamame spaghetti.