Carbs in edamame

If you are curious about the carbs in edamame, you have come to the right place! The short answer is yes there are in fact carbs in edamame. But, this article will explain more about the types of carbohydrates in the little legume, as well as other qualities that make edamame a nutritional powerhouse.

What is edamame

Edamame is the soybean in the unripe form.The pods are still green with a few beans in each pod. As the soybean ripens, it changes to a brown color and then used for tofu or soymilk production.

Carbs in edamame

According to the USDA, 1 cup of cooked edamame contains just 15 grams of carbohydrates with an impressive 8 grams of dietary fiber. With such a low total carbohydrate content, and a relatively high fiber content, edamame would be considered a low carb food.

The carbs in edamame may help promote good health as well as help manage blood sugar levels, improve heart health, and may help promote weight loss.

Protein in edamame

Edamame also provides an impressive protein content, with 17 grams of protein in the same cup of cooked edamame. 

When there is a favorable balance of carbohydrates and protein, as found in edamame, you will feel full for longer which may help promote weight loss

Health benefits of edamame

Weight loss

As previously described, edamame is low in total carbohydrates, high in dietary fiber, and high in protein per serving. This is a powerful mixture to promote a healthy weight loss.

The protein and fiber content can help slow your digestion meaning you stay feeling full for a longer time, and thus reducing total caloric intake. 

Furthermore, a diet high in fiber can actually reduce the absorption of some calories. This means that although you ate it, it may pass right through your digestive system.

Blood sugar management

Due to the nutritional composition of edamame, it can be a great addition to a diet aimed at controlling blood sugar levels.

The total carbohydrate content is low to begin with – but the addition of high fiber and high protein, will help slow the absorption of carbohydrates into the bloodstream, therefore avoiding spikes in blood glucose levels.

Ultimately, when trying to control blood sugar levels, the best strategy is to combine protein and fiber to your primary carbohydrate sources in order to slow the digestion of carbohydrates to deter the sugars from entering the bloodstream too quickly. Edamame has this combination alone.

How to add edamame into your diet

One of the reasons edamame can be a great addition to your diet is because it can be so versatile to fit into so many different dishes. The following are just a few ideas where you can easily add edamame into your diet.

  1. Shelled and tossed into a salad or stir-fry for a tasty flavor and to up your protein content
  2. Steamed and tossed in your favorite seasonings – you will get a hint of your flavor choice as you suck the beans out of the pod.
  3. Pureed into a dip with your favorite herbs – then dip veggies or crackers for a tasty, protein-packed snack.
  4. Shelled and roasted, tossed with your favorite spices – when you are in the mood for something crunchy and tasty this makes a great snack!

In conclusion

Oftentimes, carbohydrates can get a bad reputation. However, healthful carbohydrates can be a fabulous addition to a healthy plant-based diet
Be sure to check out my coaching program if you are looking for more individualized support to meet your nutrition goals.

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