7 Amazing Health Benefits Of Edamame


With its origins in East Asia, Edamame is a type of soybean which is immature in a pod and it is harvested before it becomes matured and hardened. It falls under the category of legumes, in order to consume them they pods are boiled or steamed. Edamame is a Japanese name which means stem beans as they are were usually sold with stem still attached to them. Edamame is green in colour and can be eaten fresh and it is a snack with high nutritional value. There are numerous health benefits of edamame and It is also keto friendly.

endamme health benefits



Edamame is packed with nutrition and protein, it provides 12%  of protein approximately . It also includes essential ini acids which are needed by our body to repair vital muscle tissues. It can be added to vegan and vegetarian diets as edamame it among the best plant protein sources. 


Edamame is a type of soybean and Soy foods contain omega 3 fatty acids which is thought to lower cholesterol levels in blood. It is also rich in protein, antioxidants and fibre which contribute in lowering circulating cholesterol levels. Many studies and analysis have shown that 50 grams of soy protein per day reduced LDL cholesterol levels by 3% and 47 grams of soy protein per day can lower total cholesterol levels by 9.3% and LDL (the “bad”) cholesterol by 12.9% 


There are numerous health benefits of edamame, one of them is it contains several vitamins, minerals and fibre. Some of the main vitamins which are provided by edamame are vitamin K1, thiamine, Riboflavin and folate. It also has iron, copper and manganese. 


Edamame is a rich source of calcium, which helps in bone health by building strong bones. Eating it regularly can help lower the risk of bone fractures and also joint pain with people who have oestoporosis especially in postmenopausal women. 


Edamame is filled with fibre which is essential for healthy digestion. It provides with 32% of the daily recommended amount of fibre, which helps in making bowel movement easier and food moves through the body effectively. Regular consumption of edamame can also provide relief from constipation, bloating and haemorrhoids. If you are someone who is on a keto diet and wondering can you have a edamame, then the answer is yes. High fibre content and numerous vitamins, minerals and antioxidants make edamame keto friendly and help you in weight loss as well in managing healthy weight. 


Edamame is low in sodium which makes it beneficial to heart disease patients and those who have high blood pressure. It also improves the blood lipid profile as it is naturally gluten free and low in calories. Studies have shown that it also helps in lowering blood sugar level.

It is also full of antioxidants that help repair skin damage caused by sun exposure, environment or any injury. The antioxidants present in it battle the free radicals and hence lesson the appearance of wrinkles and sagging. 


One of the most incredible health benefit of edamame is that it is abundantly rich in folate which helps build muscle tissues faster after exercising. Muscle supporting folates are a form of vitamin B which perform vital functions like cell division and help with growth and DNA protection. Folate also protects developing babies from neural birth defects during pregnancy. 


There are many ways to eat this healthy legume and add it to your diet. Some of them are mentioned below. 

  • You can eat it right out of the pod by simply steaming it and adding a pinch of salt for taste . 
  • Edamame can be added to soups and stir fry to add edge to your dishes. 
  • You can tap your salad with edamame for  a boost of protein or It can also be paired with rice . 
  • It can also be eaten as a snack. 
  • It can also be eaten by mixing it with soy sauce And sesame sauce, you can also make crispy edamame at home and Enjoy its nutritional benefits

Before eating it, you should cook it or steam it as raw edamame can be poisonous And can cause short term digestive problems and long term health issues.


There are many health benefits of edamame but can you have edamame on keto, let’s find out!

Although edamame is a legume and legumes are strictly off diet plans in keto, edamame contains high dietary fibre which compensate for the carbs It contains. If you are looking to add more protein into your keto diet Legumes are the excellent way to do that. Now the question arises, is edamame  keto? 

Edamame has minimal carb content It is rich in both dietary fat and protein  and is packed with essential vitamins and minerals.

It is also full of antioxidants which helps in protecting against some diseases as well. All these factors make edamame keto friendly. Keto has become a popularly significant diet these days . 

So the answer to the question can you eat edamame on keto is definitely yes! 


Now that you know edamame is keto friendly and there are many health benefits of edamame there are a few dietary restrictions to it as well. Like, if you have a soy allergy, Edamame may cause mild side effects such as diarrhoea, Constipation and stomach Cramps. This may happen if you are someone Who is not used to eating fibre rich food on a daily basis . So add edamame to your diet today even if you’re on a keto diet and reap benefits of this superfood as edamame is keto friendly as well and packed with goodness and nutrients.