Is edamame keto friendly? – Calories, Nutrition and Keto Recipes

Is edamame Keto-Friendly?

Edamame can be considered as a moderate option for a ketogenic diet. Due to its relatively balanced distribution of macro-nutrients, it can be incorporated into a keto diet plan in moderation. However, it is important to note that since edamame is a legume, it is relatively higher in carbs compared to other vegetables and may need to be consumed in controlled portions to stay within the carbohydrate limit of a ketogenic diet.

Nutritional Facts About Edamame

Edamame is a type of immature soybean widely used in Asian cuisine and known for its high nutritional quality. They are a rich source of plant-based proteins and fibres, and are also packed with various important vitamins and minerals like Vitamin K, folates, manganese, and iron. Furthermore, edamame has a relatively low Glycemic Index, impacting blood sugar levels to a lesser extent.

What is the Average Weight?

The average weight of an individual edamame bean is approximately 0.13 ounces (3.6 grams). However, edamame is typically served in pods, and a serving size often refers to a half-cup of shelled beans, which weighs about 77 grams or 2.7 ounces.

Additional Information About edamame

Edamame is high in healthful polyunsaturated fats, especially omega-3 alpha-linolenic acid. These fatty acids are essential for body functions but our body can’t produce them, making it important to get these through diet. Moreover, isoflavones in edamame have been associated with a reduced risk of heart disease, osteoporosis etc, and certain cancers.

Other Foods To Match With

Edamame can be paired with a variety of foods based on its light flavor which makes it versatile. Some popular pairings include mixing them in salads, stir-fries, or even blending them into smoothies for a protein boost. As it is a good source of fiber, pairing it with other high fiber foods like green vegetables can help enhance the feeling of fullness. Similarly, combining edamame with foods high in monounsaturated fats, such as avocados, can promote better nutrient absorption.

8 Famous Keto-Friendly Dishes To Try

Edamame is not typically considered a keto-friendly food due to its relatively high carb content. A half-cup serving of shelled edamame has around 8 grams of net carbs, which is quite high for a ketogenic diet, where the daily limit is usually under 30 grams. However, if it is eaten in moderation and fits within an individual’s daily carb limits, it can be included. Below are a few keto-friendly dishes that can incorporate edamame in moderation or include substitute low-carb vegetables like broccoli, cauliflower, or zucchini.

1. Keto-friendly Edamame Stir Fry

Edamame Stir Fry is a great dinner option packed with fibers and proteins. In this keto-friendly version, use the edamame sparingly and add more low-carb veggies like bell peppers, zucchini, and mushrooms. Flavor it with tamari soy sauce or coconut aminos for an Asian twist.

2. Keto Cauliflower Fried Rice with Edamame

Replacing traditional rice with cauliflower rice drastically reduces the carb count, making this recipe keto-friendly. Add a handful of edamame for extra protein, along with other mixed vegetables and a protein of choice.

3. Keto Shrimp and Edamame Salad

A fresh and vibrant dish, this salad includes a small amount of edamame, with shrimp adding plenty of lean protein. A zesty lemon dressing adds a refreshing kick.

4. Keto-friendly Edamame Hummus

Traditionally hummus is made from chickpeas, but this version uses edamame instead, giving it a unique twist. Serve it with carrot sticks, celery, or cucumber for a low-carb snack.

5. Keto Edamame Spaghetti

Edamame spaghetti is a low-carb version of the traditional pasta dish, with the added benefit of being gluten-free. Add olive oil, garlic, and parmesan cheese for a simple yet delicious meal.

6. Keto-friendly Chicken and Edamame Stir Fry

Another stir-fry recipe, this time featuring low-carb chicken and very limited edamame. Add more fibrous vegetables like bok choi and broccoli.

7. Low-Carb Broccoli Edamame Soup

This soup is filling and packed with nutrients from both broccoli and a small addition of edamame. Broccoli being the star ingredient keeps the carb count low.

8. Keto Garlic Edamame

This simple, flavorful snack is perfect as a starter or a side dish to a broader meal. The combination of garlic and edamame can satisfy any craving while staying within your keto macros. Again, it is essential to keep the edamame portion minimal.

Frequently Asked Questions about edamame and Keto

Is edamame keto-friendly?

Edamame can be incorporated into a keto diet, but it should be consumed in moderation due to its relatively high carb content. A half-cup serving of shelled edamame provides about 9 grams of carbs. However, 4 of these grams are fiber, a carbohydrate that the body doesn’t digest, bringing the net carbs down to 5 grams. Keto diets traditionally aim for around 20 to 50 grams of net carbs per day, so eating high quantities of edamame might cause you to exceed your daily carb limit. Therefore, while edamame is not inherently un-keto, its carb content means it should be enjoyed sparingly on this type of diet.

Does edamame provide any nutritional benefits for a keto diet?

Yes, edamame offers numerous nutritional benefits that can complement a keto diet. It is high in protein and fiber, which can help you feel full and satisfied without the need for high-carb foods. It also contains a good amount of healthy fats and is rich in vitamins and minerals, including vitamin K, folate, and manganese. Additionally, edamame is a great source of plant-based protein, which can be beneficial for those on a vegetarian or vegan keto diet.

Are there any keto-friendly recipes with edamame?

Absolutely! You can make keto-friendly salads, soups, and stir-fries with edamame. Edamame hummus or guacamole can also be a good low-carb alternative to traditional dips. Moreover, roasted edamame makes for a crunchy keto-friendly snack, especially when seasoned with spices or herbs.

What other beans or legumes can be consumed on a keto diet?

In general, beans and legumes are considered high in carbs and should be limited on a keto diet. However, besides edamame, green beans and black soybeans can be included in a keto diet as they have fewer net carbs compared to other beans and legumes. Similar to edamame, they should be consumed in moderation to avoid going beyond your daily carb limit.

Can edamame help with weight loss on a keto diet?

Yes, edamame can support weight loss on a keto diet due to its high fiber and protein content. These nutrients promote feelings of fullness, which can help reduce calorie intake. However, due to its higher carb content, it’s important to consume edamame in moderation to maintain ketosis for optimal weight loss. As always, a balanced diet combined with regular physical activity is key to sustainable weight loss.

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