Is Edamame Keto Friendly? Complete Keto Profile of Edamame Pods

In East Asian cuisines, soybean sprouts (immature soybeans) are prepared by boiling or steaming inside their pods and served with salt or other condiments. But is edamame keto friendly, or can you eat edamame on keto?

For this, we will have to look at the Edamame glycemic index and its carb content. Once we know about the number of carbs in edamame beans, we can better decide if one can eat them on a keto diet.

PS: If you are a novice to keto dieting, here we have different detailed guides for keto beginners you can take advantage of.

Returning to the discussion, let’s find out is edamame keto friendly. If yes, how should you consume while following a ketogenic lifestyle?

Is Edamame Keto Friendly?

Edamame is a healthy appetizer prepared using simple recipes such as boiled, steamed, or fried without adding preservatives.

However, as it comes in a variety of legumes, most legumes are not considered ketogenic, so you’re being confused is obvious about is edamame keto friendly.

Soybeans, when mature, the carb content in them increases to a level that’s enough to kick you out of ketosis.

But the situation with edamame is different.

The net carbs in edamame are very few. That’s the reason you come across see edamame in low-carb keto diets.

How is that so?

Edamame isn’t a mature legume but a sprout prepared inside the pod, which preserves its ketogenic qualities. Due to this carb profile, you can say edamame is keto friendly.

Edamame Glycemic Index

A Glycemic index is a tool used to provide preferences for foods on the basis of their carbs and calorie content.

The scale has numbers from 1 to 100. 1 means low carb content, while 100 refers to pure glucose (that means high carb content).

The overall GI of soybeans is low. It is around 20. It means the food is significantly less likely to increase the levels of sugar in the blood through consumption.

Is edamame keto friendly? Edamame isn’t just keto-friendly, but due to having a lower GI value, this is safe for people with diabetes. It will not shoot up their blood sugar levels.

What about carb quantity in the edamame, or how many carbs does edamame have? Let’s find out in the following lines:

Does Edamame Have Carbs?

Yes. Edamame contains carbs. However, their quantity is significantly less than mature soybeans, which undergo processing, such as baking or boiling, to make tofu or tempeh.   

This is why edamame is considered a healthy diet added to your ketogenic regimen. The appetizers are keto-approved, and anyone following a low-carb lifestyle can consume them with complete confidence.

This is the reason the glycemic index of ketogenic memes is relatively low or optimum to be added as a keto-friendly food.

Now that you know what the GI of edamame is let’s calculate the amount of total and net carbs in edamame to make a better decision about whether you should eat them on a keto diet.

Carbs In Edamame Beans

Though other legumes are higher in carbs, being immature sprouts, the carbohydrate content in edamame beans is relatively tiny.

It means, if you ask, is edamame keto friendly? We can say, yes, totally. But this is not all. Edamame beans are very healthy and vigorous too.

How? Check the complete nutritional profile of 155 grams of shelled edamame Beans:

We can say one cup of edamame beans is steamed with shells on it; the whole cup will contain about 14-gram carbs only. These are relatively smaller than one cup of cooked kidney or garbanzo beans.

Edamame Total Carbs

Based on the above nutritional profile, we can suggest that

The 155 grams of shelled edamame Beans will have only 13.98 or around 14 grams of total carbs. The perfect quantity to eat on a keto diet without breaking your body’s ketosis process.

Edamame Net Carbs

Total Carbohydrates are different from net or net carbohydrates. The critical difference between both is that absolute carbs are made with varying nutrients of a meal, such as starches, dietary fiber, and sugars.

However, the net carbs are only those that digest ultimately into glucose. The amount of net carbs is even lower when it comes to edamame pods. Is edamame keto friendly?

If we look at the carb profile, we can say yes and determine the net carbs.

In 100 grams of edamame beans, the amount of total and net carbohydrates will be:

Can You Eat Edamame On Keto?

Is edamame keto friendly? Yes. Can I eat edamame on a keto diet? Yes! As mentioned above, the sprouted pods of edamame beans are very healthy.

The complete keto profile of edamame makes it a complete diet or snack for your keto diet that a person can enjoy on a regular basis.

What makes edamame’s perfect keto diet? Here is keto nutrition.

We have three major keto nutrients that remain uncompromising throughout the body ketosis. This includes good fats, proteins, and carbs.

You also need fiber, and when the calorie content is low, the diet is considered best for weight loss. Edamame beans fulfill all these conditions.

Edamame per 100-gram serving contains only 4 grams of net carbs, 5 grams of fiber, and 12 grams of protein.

1.     Rich in Protein

We need to eat more protein when on a keto diet. Edamame pods will help you achieve protein content.  It is rich in plant-based proteins.

Proteins are essential amino acids that our body needs to function. It will decrease the risk of keto rash, a condition that occurs due to a lack of protein intake on a keto diet.

2.     Low in Carbs

Carb, whether these are net carbs or total carbs, the quantity inside the beans is meager. However, legumes and beans have more carbs. Is edamame keto friendly? Yes!

However, as you are consuming edamame pods before maturity in sprouted form and cooking them with their shells on, this makes the carb content very low and the beans perfect for a keto diet.

3.     Perfect Amount of Micronutrients

Most of the time, the mistake keto dieters make is they forgo essential micronutrients that a body needs and end up with the side effects of the keto diet.

But don’t worry, edamame beans contain excellent micronutrients such as folate, iron, vitamins K and C, and potassium. What else do you need on a healthy keto diet?

4.     Low Glycemic Index

The glycemic index or GI is low in Edamame pods. The risk of type 2 diabetes when following a keto diet increases, according to some studies.

However, the lower GI will decrease this risk and make this ketogenic food something you can consume with complete confidence.

However, some people with GI tract issues might experience constipation, diarrhea, and abdominal contractions.

5.     Rich in Fiber

The amount of fiber in edamame is even more decadent. This will help in lowering the blood pressure and also balancing the cholesterol levels. 

It can also help you fight other issues that come when following a weight loss diet, such as diabetes, obesity, stroke, hypertension, etc.

Conclusion

We can conclude our discussion on Is edamame keto friendly with a statement that edamame beans or pods, as these are immature and are yet sprouting, their carb content is very meager and controlled.

Therefore, Edamame beans are keto friendly. However, that doesn’t mean that mature soybeans are good keto diet too.

Soybeans and other fully matured legumes are high in carb content and not recommended to eat on a keto diet.

FAQs

Before ending this discussion, let’s add some FAQs you sent us at lookbroad.com/keto.

How Many Calories in Edamame?

From the Nutritional profile of edamame beans, we added in this article; we can conclude that the calories in content in the edamame are meager.

In a 155 grams mug of edamame beans, cooked or boiled, there will be 188 calories in total. This makes only 24.36 grams.

How Much Protein in Edamame?

Edamame is rich in plant-based proteins. Proteins in it are enough to help you achieve the protein content required on a keto diet.  

Proteins are based on essential amino acids your body needs to function. It also fights against the side effects of weight loss diets.

Is Edamame Healthy?

The nutritional profile of Edamame pods is very healthy. It has all the good nutrients and macro and micronutrients of a keto diet.

You can consume them for fiber, protein, carb, and calorie intake on a keto diet. The fat content is low, but you can add some good fat ingredients to complete the intake.

Bottom Line

Here our discussion on is edamame keto friendly comes to an end. We have covered the topic from all angles and added a conclusion too. You can decide accordingly.

For more information on keto diets, keep visiting us.