Edamame beans in Dukan Diet

March 15, 2012

in Food List, Vegetables

Allowed in...
  • Phase II PV
  • Phase III
  • Phase IV
Disallowed in Phases
  • Phase I
  • Phase II PP
Edamame beans are in fact the immature, or young, green soya pods. They are usually available in two forms: as whole pods with soya seeds inside or as hulled green seeds (without the pod).

As far as the dukan diet rules are concerned, only the ‘podded’ variety of edamame can be considered cruise phase compliant. As you can see in the charts below, edamame in pods contains much less carbs, almost no fat, and are high in dietary fiber.

Edamame can make a wonderful addition to meat, especially to the delicate varieties, like chicken breast. You just fry-pan edamame pods with chicken breast cuts and some herbs & spices to get a quick, nutritious meal packed with protein and fiber.

Remember! What we discuss here as a Dukan Diet safe product is not mature soybeans. The latter is unfortunately not allowed in any of the first two phases of the diet, and its use must be limited also during the phase III (due to high carbohydrates and fats contents).

Green Edamame pods, on the other hand, are allowed in all phases, except the Attack Phase.

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 63
Calories from Fat 17.1

% Daily Value*
Total Fat 1.9g
2%

Saturated Fat 0.0g
0%

Trans Fat 0g

Cholesterol 0mg
0%

Sodium 19mg
0%

Total Carbohydrate 5.7g
1%

Dietary Fiber 2.5g
10%

Sugars 0.6g

Protein 5.0g
10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Soyabeans in Pods (raw) Nutrition Data →

Although not completely fat-free, edamame beans are pretty decent source of protein and dietary fiber.

Contrary to classic soy seeds, or even, hulled edamame beans, edamame pods are 100% Dukan Diet safe.

Nutrition Facts
Serving Size 3.5 oz / 100 g
Servings 1

Amount Per Serving
Calories 160
Calories from Fat 57.6

% Daily Value*
Total Fat 6.4g
9%

Saturated Fat 0.7g
3%

Trans Fat 0g

Cholesterol 0mg
0%

Sodium 7mg
0%

Total Carbohydrate 13.3g
4%

Dietary Fiber 6.7g
26%

Sugars 1.3g

Protein 17.3g
34%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Shelled Edamame Soybeans (raw) Nutrition Data →

Shelled edamame soybeans are packed with protein but the percentage share of carbs and fats disqualifies this product as a Cruise Phase vegetable.

Even during the Consolidation phase, you should use young soybeans with caution.

Leave a Comment

Previous post:

Next post: