A keto diet is a low-carb, high-fat diet that promotes weight loss, reduces seizures in children, improves blood sugar levels in people with diabetes, and reduces inflammation. But is edamame keto friendly?
Strict keto diets are complicated, especially when it comes to carbohydrates. That’s because there are good carbs and bad carbs! It is important to avoid foods that are high in the wrong type of carbs if you want to have a keto-friendly diet.
What are the good kind of carbs in a keto diet? The good kind of carbs are from dietary fiber. The bad kind of carbs, or net carbs, are those that we digest.
In this article, you will learn whether edamame is keto-friendly, what keto diets are, the health benefits of edamame, and some delicious recipes for your next keto meal.
What is Edamame?
Edamame are tender, handpicked soybeans that have been enjoyed for centuries in Asian countries. The beans are harvested before they’re ripe because it is most tender during this time. Recently, it has become popular in the West because of its many health benefits.
Edamame, which is a legume, is packed with healthy nutrients. They’re also a deliciously versatile food that can be eaten as snacks or even fashioned into pasta. We’ll explore the benefits of edamame and if you may want to add it to your keto diet.
What Is a Keto Diet?
Ketogenic diets are low-carb, high-fat diets that call for a drastic reduction of carbs in the diet. This metabolic state yields a body that burns fat instead of carbohydrates for energy, which helps with weight loss. When your body has switched to a fat-burning mode using ketone bodies, it’s entered ketosis.
Different Types of Ketogenic Diets
The most popular (and best-researched) type is the Standard Keto Diet. The diet only allows 10% of calories from carbs and encourages the inclusion of 70% fat and 20% protein. Your daily total carbs should be kept under 50 grams.
Other forms of the Keto diet include the:
- Cyclical keto diet: For five days, you follow a low-carb keto diet. Then for two days, you eat high carbs.
- Targeted keto diet: Dieters can add in more carbs around workouts.
- High-proteinketo diet: consists of 60% fats, 35% protein, and 5% carbs.
Researchers have found that following a keto-friendly diet can lead to weight loss and may lower risk factors for certain diseases, such as type II diabetes. Since carbohydrates turn to glucose in the body, reducing carbs translates to less glucose (also known as sugar). Before starting a new diet plan, consider seeking medical advice.
Is Edamame Keto Friendly?
Yes, edamame is keto-friendly. Edamame has a minimal carb content, a low glycemic index, and a low insulin response. This means that edamame is capable of triggering ketosis, which is what you want in keto-friendly food. It’s true: Edamame is keto-friendly!
Legumes and ‘Good’ Carbohydrates
Edamame is Keto friendly but isn’t it also a legume? Soybeans, beans, lentils, green peas and chickpeas are all in the ‘legume’ category.
While some legumes and vegetables have high levels of carbohydrates, edamame has a low level of carbs compared to other legumes. More importantly, edamame’s carbs are in the keto-friendly ‘good’ form of dietary fiber.
What does this mean for keto dieters? The body does not digest dietary fiber, so we don’t have to worry about carbs from edamame when eaten in moderation. Instead, it actually helps our digestive tract work more effectively. Edamame is good for a keto diet and it’s good for your digestive track too!
Where Is Edamame From?
Edamame are immature soybeans that are still in their bean pods. The world’s first soybeans were cultivated roughly 7,000 years ago in China and continue to be a staple dish in many Eastern Asian countries.
Seven thousand years after farming began, farmers still handpick edamame pods with care. Because the immature soybeans in their pods are harvested young, they are sweeter and more tender than soybeans harvested later. Today, people can buy edamame in their pods or already shelled.
What Is the Nutritional Value of Edamame?
Naturally gluten-free and low in calories, edamame is a nutritional powerhouse with its high dietary fiber content, protein, calcium, iron, and other nutrients.
Edamame, which contains no cholesterol, is popular as part of a heart-healthy diet. It features healthy, plant-based omega-3 fatty acids and is associated with various health benefits that we’ll explore in just a bit. It’s also rich in micronutrients including vitamin A, vitamin B, vitamin C, and Vitamin K.
Edamame Nutritional Value, Vitamins, and Minerals
Want to know more about edamame’s nutritional value such as calories, carbs, sugars, grams of fiber, fat, grams of protein, vitamins, and minerals? This article can help you understand how it can play a part in your keto diet.
The following tables shows the nutritional value, vitamin content, and minerals of edamame.
Nutritional Value of Edamame per 3.5 ounces (100 grams)
|Dietary Fiber||5.2 grams|
Vitamins in Edamame per 3.5 Ounces (100 grams)
|Vitamins||Percent Daily Value (DV)|
|Pantothenic Acid (B5)||8%|
Minerals in Edamame per 3.5 Ounces (100 grams)
|Minerals||Percent Daily Value (DV)|
Edamame Health Benefits
Rich in fiber and antioxidants, edamame has been linked to many health benefits. This legume can help reduce the risk of certain diseases by supporting various aspects of our health.
A few of edamame’s potential health benefits are:
Edamame has zero bad cholesterol, which makes it a healthy snack choice. The research suggests that it lowers bad LDL cholesterol in the body. This is cholesterol that clogs arteries and is linked to heart disease and premature death.
If you’re concerned about heart disease, have a history of heart disease in your family, or have been advised to follow a low-cholesterol diet, consider including edamame and other soy-based foods in your diet.
Edamame Doesn’t Raise Blood Sugar
People who are at risk for diabetes or have a history of diabetes can eat edamame without worrying that it will raise their blood sugar. This legume is low in carbs, which means fewer carbs to convert into glucose or sugar when digested.
Tip: If you decide to eat edamame as part of a low-carb diet, be careful because your recipe may call for a sauce as a topping. These sauces can be a source of sugar so check your sauce’s nutritional label before using it.
Other Health Benefits
Although more scientific research is needed, preliminary studies suggest that edamame may:
- Reduce inflammation associated with cardiovascular problems, diabetes, Alzheimer’s disease, and many types of cancer
- Reduce the risk for osteoporosis
- Ease symptoms of menopause
- Reduce the risk for breast and prostate cancers
- Support fertility
- disease, and many other types of cancer
- Prevent depression
- Protect the brain from cognitive decline
What’s the Best Way to Enjoy Edamame?
In Asia, edamame is frequently enjoyed in its bean pods as a snack. The bean pods are boiled or steamed, tossed with salt, and served with various dipping sauces to enjoy. However, there are many more ways to enjoy edamame and a diverse range of edamame products on the market.
You can enjoy dry roasted edamame beans as a keto snack, add edamame beans to your salads, or serve them as part of a veggie mix. If you’re looking for an excellent gluten-free pasta, there’s also edamame pasta that’s available in various pasta shapes.
Pick up some edamame products at your local grocery store or online. The snack-size edamame packs are a favorite of mine.
Adding Edamame to Your Keto Diet
Now that you know that nutrient-rich edamame is keto-friendly, you can add it to your keto diet plan.
Here are a few ways to enjoy edamame:
Ingredients: frozen edamame, 2 tablespoons olive oil, 2-3 cloves of garlic, sea salt.
Directions: Cook the edamame by bringing it to a boil, drain, and set to one side. Next, saute your garlic in olive oil. Then, add in the edamame and cook until the edges are slightly browned. Toss with some sea salt and serve.
Ingredients: edamame pasta, your favorite keto-friendly sauce
To make this, simply substitute edamame for wheat pasta and add it to your favorite spaghetti recipe, using a keto-friendly sauce, of course!
More Keto-Friendly Edamame Recipes
Frequently Asked Keto Diet Questions
People often have many questions about the ketogenic diet. Here are some of the most common questions that people ask when they’re considering adding edamame to their diet.
Will soy sauce kick you out of ketosis?
No, soy sauce will not kick you out of ketosis if consumed in moderation. Soy sauce is a naturally low carbohydrate condiment. While the carbohydrate content varies by brand, a typical soy sauce contains 0.789 grams of carbs per tablespoon.
While soy sauce won’t kick you out of ketosis in small amounts, regular soy sauce does contain wheat gluten. To enjoy soy sauce without gluten, choose Tamari soy sauce, which is naturally gluten-free.
Is tofu keto-friendly?
Yes, tofu is keto-friendly since it is low in net carbs. A standard tofu serving of 100 grams (3.5 ounces) has 2 grams of net carbs, which easily fits into the 50-gram net carb allowance in the Standard Ketogenic Diet.
You should still check your tofu’s nutritional labeling, as some brands of tofu have more carbohydrates than others.
Are carrots keto-friendly?
Yes, carrots are keto-friendly, but you need to be careful with the serving size. That’s because one medium-sized raw carrot has 4 grams of net carbs.
Which beans are keto-friendly?
The three low net carb, keto-friendly beans are green beans, black soybeans, and edamame.
Keto dieters should avoid other types of beans such as red kidney, black, and pinto beans because they are high in carbs.
Can You Eat Peas on Keto?
No, you generally shouldn’t eat peas while on a keto diet because they are high in net carbs.
If you can’t avoid them, avoid green peas and instead opt for lower net carb snap or snow peas. These peas have 4.7 grams of net carbs per 100 gram/3.5-ounce serving.
Edamame is great as a snack, appetizer, as part of the main dish, or in salads. Besides tasting great, edamame is keto-friendly.
If you’re craving edamame, there’s no reason to feel guilty at all. In fact, why not include it in your keto diet plan and try out one of our edamame recipes. You will be glad you did!