Is Edamame Keto? Can You Eat Edamame On Keto?

Edamame is packed with vitamin K, choline, dietary fiber, and plant protein.

But is edamame keto-friendly?

In this post, we’ll explore whether you can eat edamame on keto, share some tasty edamame recipes, and suggest lower-carb alternatives.

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Can You Eat Edamame On A Ketogenic Diet?

KetoConnect verdict: We give edamame a keto-friendly rating of ⭐⭐⭐(out of 5).

Edamame is a legume, and most legumes aren’t typically allowed on a strict keto diet. However, edamame is lower in carbs than many other legumes, so if your keto diet is more flexible, small portions can be included without kicking you out of ketosis.

A half-cup serving of edamame contains nine grams of carbs and four grams of dietary fiber, resulting in only five grams of net carbs. It also has four grams of fat per serving, balancing the carbs with fats.

Nutritional Value Of Edamame

One serving of edamame contains:

• Nine grams of carbs
• Four grams of dietary fiber
• Five grams of net carbs
• 94 calories
• Four grams of fat
• Five grams of sodium
• 1.5 grams of sugar
• 10 grams of protein

You also get 20% of your daily iron needs, 11% of your vitamin C requirements, and over 100% of your choline needs. Edamame also provides trace amounts of copper, zinc, riboflavin, niacin, and phosphorus.

Health Benefits Of Edamame

Here are some health benefits you can expect from eating edamame:

It Can Help Prevent Migraines

Edamame is rich in magnesium, which can help prevent and relieve migraines. Studies show that many migraine sufferers have lower magnesium levels, and supplementing with magnesium can significantly reduce the frequency and severity of migraines.

Edamame Heals Acne

Edamame contains vitamin A, essential for healthy skin, eyes, and immune function. Vitamin A deficiency is common in people with cystic acne, so consuming edamame can help improve skin health.

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It Reduces Inflammation

Edamame is rich in antioxidants, which fight free radicals and reduce inflammation. It also contains choline and B vitamins, which help lower inflammation in asthma and heart disease patients. However, excessive consumption can trigger stomach inflammation in those sensitive to lectins.

A Word Of Caution When Eating Edamame

Edamame and other legumes are high in lectins, proteins that act as a survival mechanism for plants. In sensitive individuals, lectins can cause inflammation and lead to leaky gut syndrome, which can contribute to autoimmune conditions like rheumatoid arthritis. If you have leaky gut, depression, or autoimmune diseases, it’s best to avoid edamame and other high-lectin foods like beans, peanuts, soy-based foods, whole grains, and nightshade vegetables.

If you aren’t sensitive to lectins, soaking edamame in water and cooking it thoroughly can reduce lectin content.

How To Introduce Edamame Into Your Diet

Here are some keto-friendly ways to enjoy edamame:

Keto Bacon And Edamame

For this snack, you’ll need:

• Bacon
• Edamame
• Butter

Boil half a cup of frozen edamame for four to five minutes. Fry five slices of bacon in butter until crispy, season with salt and pepper, and mix with the cooked edamame.

Keto Edamame Spaghetti

Cook 200 grams of edamame spaghetti in boiling water for three to five minutes. Drain and add six tablespoons of butter, two eggs, one cup of grated Parmesan cheese, mushrooms, garlic, soy sauce, salt, and pepper. Add ground beef, bacon, or chicken for extra flavor.

Keto Edamame Garlic And Parmesan Snack

You’ll need:

• Half a cup of edamame beans
• ⅛ teaspoon garlic powder
• One teaspoon olive oil
• ½ cup grated Parmesan cheese

Cook the edamame, drain, and mix with olive oil, garlic powder, and Parmesan cheese. Season with salt and pepper to taste.

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What Are Some Keto Alternatives To Edamame?

Here are some lower-carb vegetables that can replace edamame:

Brussel Sprouts

Brussels sprouts are a cruciferous vegetable with eight grams of total carbs and 4.5 grams of net carbs per serving. They are a keto-friendly alternative and can be cooked with garlic and butter for a delicious side dish.

Celery

Celery is low in calories and carbs, with only 14 calories and three net carbs per cup. It’s great for weight loss and can be dipped in nut butter or hummus for a quick snack.

Asparagus

Asparagus contains four grams of carbs and 20 calories per serving. It’s prebiotic, promoting a healthy gut microbiome.

Broccoli

Broccoli is low in calories and carbs, with 31 calories and four grams of carbs per cup. It contains sulforaphane, which helps inhibit cancer growth.

Zucchini

One cup of zucchini has three grams of carbs and 17 calories. It also contains essential nutrients like vitamins A and C, manganese, and lutein.

Final Word On Eating Edamame On Keto

For strict keto dieters, it’s best to avoid edamame due to its high lectin content and being a legume. However, if your diet is more flexible, small portions of edamame can be included. Instead, consider low-carb vegetables like broccoli, brussels sprouts, asparagus, celery, and zucchini for a keto-friendly diet.