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https://www.bluecircle.foundation/food/edemame
Edemame
CARBS
10g
PROTEINS
11g
FATS
5g
Edamame, being relatively low in carbohydrates and high in protein and fiber, is generally advisable for individuals managing diabetes.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: 4
Fiber: 5g
Key Nutrients: Protein, Fiber, Iron, Calcium
Health Impact: The low carbohydrate content and presence of fiber in edamame help moderate blood sugar levels and insulin response, making it a suitable choice for diabetes management.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high protein content, which can slow digestion and glucose absorption.
🍽️ Best Paired With (Veg)
- Tofu – High in protein and low in carbohydrates, complementing the nutritional profile of edamame.
- Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and prevent blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled salmon – Provides omega-3 fatty acids and protein, supporting overall blood sugar management.
- Chicken stir-fry with vegetables – Lean protein source that helps maintain muscle mass and stabilize glucose levels.
🥄 Smart Substitutes
- Almonds – Lower in carbs and higher in healthy fats, helping to stabilize blood sugar levels.
- Cauliflower florets – Very low in carbs and can be seasoned to enhance flavor, suitable for maintaining steady glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carb content.
- 30–60 min: Stable blood sugar levels as edamame has a low glycemic index.
- 2–3 hr: Continued stable blood sugar, with the fiber content aiding in prolonged satiety and minimal glucose spikes.
“Many in the low-carb community find that incorporating whole, minimally processed foods like edamame helps in managing cravings and blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume edamame with a source of healthy fats or alongside a protein-rich meal to further slow the absorption of carbohydrates.
🤔 FAQs about Edemame
Is edamame suitable for a keto diet?
Edamame can be included in moderation on a keto diet due to its lower carb content compared to other legumes.
How does edamame affect blood sugar in diabetes?
Edamame has a low glycemic index, which means it causes a slower and smaller rise in blood sugar levels, making it a good choice for people managing diabetes.
