Diet Ratings
Edamame contains approximately 6g net carbs per 100g. Moderate portions (1 cup) can fit into keto macros, but legume classification and carb density require careful tracking.
iSome keto practitioners embrace edamame as a legume exception due to superior protein content (11g per 100g) and micronutrient profile, viewing it as acceptable for flexible keto approaches.
Whole plant food legume with no animal products. Complete protein source with all essential amino acids.
Soy product. Legume with high phytic acid, lectins, and potential endocrine disruptors. Excluded from paleo diet.
Young soybeans providing complete protein, fiber, and minerals. While not traditionally Mediterranean, fits core principles of plant-based legume consumption and minimal processing.
Legume (soybean) product with plant-based protein and carbohydrates. Legumes explicitly excluded from carnivore diet. Additional concerns regarding phytoestrogens.
Edamame are immature soybeans. Soy is explicitly excluded from Whole30.
Edamame (immature soybeans) are high in GOS. Monash University rates edamame as high-FODMAP due to oligosaccharide content, even at small portions.
Excellent plant-based protein source with fiber, potassium, and magnesium. Low sodium when unsalted. Core DASH legume food supporting cardiovascular health.
Legume with balanced protein and carbs but higher overall carb load than lean proteins. Provides complete amino acids and some monounsaturated fat. Usable as protein block but requires careful portioning; higher carb density than fish or poultry.
Young soybeans with strong anti-inflammatory properties. Excellent source of plant-based protein, isoflavones, fiber, and omega-3 fatty acids. Whole food form avoids processing concerns of soy isolates. Well-supported by research for anti-inflammatory benefits.
Exceptional protein source (11g per 100g cooked) with good fiber (2.2g per 100g) and low fat. Plant-based complete protein, nutrient-dense, and portion-friendly. Ideal for meeting protein targets on GLP-1.
Controversy Index
Score range: 1–9/10. Higher controversy = more disagreement between diets.