Edamame is nothing but a fancy name for our very own soya beans from the pea family. A power pack of nutrition, add them to your pregnancy diet in fresh or frozen form a seating Edamame during pregnancy is suitable for most pregnant women. It is, however, advisable to consult your gynaecologist before adding it to your daily diet as we bring you the benefits, and side effects, nutritional value, precautions and ways of including edamame in your pregnancy diet.

Nutritional Facts of Edamame During Pregnancy?

The following are the nutritional facts of eating 100g edamame seeds during pregnancy.

Nutrient Quantity

  • Calories 446Kcal
  • Carbohydrates 30g
  • Protein 36g
  • Fibre 9g
  • Fat 20g
  • Sugars 7g
  • Vitamin C 10%
  • Vitamin B-6 20%
  • Potassium 1797mg
  • Sodium 2mg
  • Magnesium 70%

Where g=grams, mg=milligrams and % is based on average consumption of 2000 calories of a person each day.

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What is Edamame? You Ask?

Well, it is a Japanese snack which is just a simple version of cooked soybeans. It is power packed with nutrients and other body essentials.

One cup of edamame has at least 6 per cent of all the essential nutrients you will need in a day, except vitamin D. This means, you get 20 to 40 per cent of the daily intake of protein, folate, fibre, iron, phosphorus, magnesium, manganese, thiamin, and vitamin K. Roughly, this means you will get around 180 calories. It is a source of healthy fat with polyunsaturated fats such as omega 3 and alpha-linolenic acid. Edamame also provides a complete protein diet with essential amino acids that are required for the body.

So, with this cup of edamame during pregnancy will give you 10 per cent of the calcium your body needs with vitamin C, iron and vitamin K following them. Edamame is known to reduce the risk of lifestyle health related diseases.

Is it Safe to Eat Edamame During Pregnancy?

Edamame during pregnancy plays a great role in replacing beans in the pregnancy diet. Being rich in proteins, folic acid, calcium, and vitamin A & B’s, it is one of the most recommended foods for the proper developments of the foetus. However, since Edamame is a soy product, you should and have to consume it after considering your doctor’s advice since you are pregnant. Organic soy products are mostly recommended for consumption during the pregnancy period.

Health Benefits of Edamame in Pregnancy:

Edamame during pregnancy and even otherwise compliments cardiac, bone health and obesity and also provides temporary relief towards the symptoms of menopause. While those are the general benefits, let’s look at the positives of eating Edamame while pregnant. Firstly, being a rich source of plant-based protein, it is highly suitable for vegetarian mothers who need the high protein intake.

Secondly, being a low-calorie food, it is rich in nutrients.

Thirdly, it is an appreciated source of B vitamin and reduced the risk of premature labor.

So, can pregnant women eat Edamame? You bet. Soybeans in their any and every form are great forms of essential vitamins for pregnant women or those who are trying to be pregnant.

The benefits of eating edamame during pregnancy are as under:

1. A Rich Form of Plant-Based Protein:

Edamame is a rich source of plant-based protein. Those pregnant women who are vegetarians and do not wish to take protein supplements should include edamame in their diet for proteins.

2. Low in Calories:

Edamame is a low-calorie food which is rich in nutrients. Though it makes you feel full, you will not put on that extra kilogram.

3. Rich in Folic Acid:

Edamame is a good source of Vitamin B. Folic acid is a must in pregnancy diet to avoid congenital neural disabilities in the child. Edamame is rich in all the necessary nutrients and minerals is highly recommended to be added in the diet of those planning for pregnancy or are pregnant already.

Side Effects of Edamame During Pregnancy:

As good as it may seem for the health of a pregnant woman, it does indeed have a few side effects.

A. Allergies:

Firstly, women with allergies related to soy must not consume them.

B. Stomach Problems:

Even if you are allergic to soy, you can look out for nausea, itching and diarrhoea if you are developing one. Consuming large quantities of soy can lead to constipation and cramps

C. Risk of Bleeding:

If you are on any form of antidepressants or blood thinning medication, do not even touch soy products which will increase the chances of bleeding.

D. Reproductive Problems:

Edamame contains a large quantity of of estrogen. Research says long exposure of estrogen during pregnancy can adversely affect the reproductive health of the female.

E. Fertility Problem:

Lastly, it is recommended you consume organic soy rather than genetically engineered as it will increase the chances of miscarriages, and create fertility problem.

See More: Paneer in pregnancy

How to Consume Edamame in Pregnancy?

Now if you are sure you are not allergic and have no other health issues which can cause a problem and have received a nod from your doctor, you can try consuming Edamame during pregnancy in various ways.

  1. Just boiling them with a pinch of salt makes them a good snack to munch on.
  2. Adding them raw or cooked into your dishes and salads and soups will taste great.
  3. You can make a paste out of it and mix it with tomato or even mint and use them as dips.
  4. Scrambled eggs with Edamame make a good to go combination with vegetables such as spinach, onions, peppers, broccoli along with a bit of cheese.
  5. Mix edamame with other roasted legumes such as peanuts, chana etc for a healthy snack of proteins.

Can I Eat Edamame Beans During Pregnancy?

Now, remember, Edamame is made out of soy, and if you are still wondering can you eat Edamame while pregnant, you can visit your doctor and get it clarified with him. You are consuming Edamame while pregnant is just one of the few things you can do to enhance your nutrition levels. There are however a lot many ways that you can try and do the same. Do not forget to include them in your daily dose of healthy food!

So the bottom line says if you are not allergic to edamame and are sure that it is organic and not the genetically modified version of soy you can and you should include edamame in your pregnancy diet as eating edamame while pregnant will satisfy much of your nutrition requirements during pregnancy and will make your baby healthy. Consult your doctor for the safe quantity of edamame that can be consumed during pregnancy.

See More: Onions while pregnant

Frequently Asked Questions And Answers:

Q1. Is Vitamilk good for pregnancy?

Ans: Vitamilk is another name for soy milk or edamame milk. Yes, Vitamilk is good for pregnancy as it is rich in proteins and calcium, and if you are lactose intolerant, then it can be a good replacement for regular milk during pregnancy. Besides, it can also be a good replacement for fish for Omega-3 fatty acids if you are vegetarian or if you cannot handle the smell of the fish these days.

Q2. Can I eat soy sauce when pregnant?

Ans: Soy products are healthy for consumption during pregnancy, and so soy sauce can also be consumed during pregnancy. However look in for the other ingredients in the readymade soy sauce and if it contains too many preservatives, then its best avoided.

Q3. Why lentils are good for pregnancy?

During pregnancy women need extra 10g of proteins each day for healthy growth and development of their baby. Soybeans and other lentils are a good source of protein and contain approximately 15g of proteins in 1 small bowl. Besides they are even rich in fibres which help to cure constipation, a major complaint during pregnancy. Hence lentils are good for pregnancy, and a must-have.


About Yashasvi

Yashasvi developed a deep passion for writing ever since she was completed her Master’s in Mass Communication and Journalism from Andhra University, Visakhapatnam and has chosen a career that is driven by creativity. A Parenting expert who believes in communicating effectively with a personal touch, she writes about pregnancy, baby care, lifestyle, and just about anything else.