Eating Edamame During Pregnancy? Health Benefits And Side Effects

6 min read

Written by Editorial Team

Editorial Team

edamame during pregnancy
Diet in pregnancy should be nutrient-rich and should give adequate energy for the growth and development of the baby. The body should also be healthy enough to be able to adapt to physical as well as hormonal changes. Thus the diet should be a balanced one with proper intake of carbohydrates, fats, consumption of fruits as well as vegetables. Consumption of soybean is safe as long as it is taken with a balanced diet and not solely. Soya products include drinks, paste which can also add to the soups or sauces. Edamame, tender soybean harvested before maturing, is an ideal dose of nutrition for this phase, and it even has fiber as well as folate that prevents birth deformities, etc. Eating edamame during pregnancy has multiple health benefits.

At the same time, consuming too much Edamame during pregnancy can bring about adverse side effects endangering both the mother and fetus. Therefore, it is important for expecting mothers to understand the health benefits and risk factors of consuming Edamame during pregnancy. Continue reading to know the nutritional value, benefits, risks, and how to make edamame part of your pregnancy diet.

In This Article

What is Edamame?

Edamame refers to partially ripe soya beans and is an excellent source of soy protein, fiber, antioxidants, and vitamins. It is a very famous snack and has no added sugar. These are most extensively consumed in Japan but are now gaining popularity throughout the world.

The soybeans that are reaping much before the ripening are called Edamame. These can be bought in the shelled form, fresh in a pod, or even frozen. Soya beans are Edamame no doubt nutritive sources for protein, yet vary in their nutritional intake.

What is the Nutritional Value of Edamame During Pregnancy?

Edamame has low calories and is gluten-free, with no cholesterol, and an ideal source of iron, protein, and calcium. Did you know half a cup of shelled Edamame offers about 120 calories?

1. Protein

Edamame is a wholesome source of protein. It has all the essential amino acids for the healthy growth and development of the fetus.

2. Healthy Fat

These beans are an excellent source of Omega 3 and unsaturated fats.

3. Isoflavones

Edamame has a good content of isoflavones that help in reducing the risk of cancer as well as osteoporosis.

Apart from these, the other nutrients it has are Vitamin E, niacin, magnesium, phosphorus, zinc, copper, manganese, thiamine, riboflavin, choline, potassium as well as riboflavin.

Is it Safe to Consume Edamame During Pregnancy?

Edamame during pregnancy is safe to be consumed as one serving daily without any issues. Yet there are many problems with soy consumption at times, so it is advisable to consume the soy product only after getting the go-ahead from the doctor. Also, it is always recommended to consume organic soy-based products.

10 Proven Health Benefits of Edamame

Proven Health Benefits of Edamame

Pregnant women should choose foods that pack plenty of nutrients into little servings and not much in the way of empty calories when seeking out the best foods to eat. It will ensure that you and your baby both get enough vitamins and minerals. Edamame during pregnancy can help with this.

Here are the top 10 reasons to eat edamame during pregnancy:

1. Rich in Folate

It is rich in folate that helps in minimizing birth deformities and also preterm labor.

2. Rich in Antioxidants

Edamame offers adequate Vitamin A as well as B that helps to combat cell protection and regeneration, which is the result of stress in pregnancy.

3. Low in calories.

The most common symptom of pregnancy is hypertension and fluctuating blood pressure levels, and consumption of Edamame due to the good cholesterol in it helps to keep both in control.

4. Combat Constipation

Constipation is quite common during pregnancy due to a sluggish digestive system as a result of hormonal imbalances. Edamame beans are high in dietary fiber which means that eating these beans helps fight constipation during pregnancy and regulate your digestive system.

[Read : Gluten Intolerance During Pregnancy]

5. Rich in Plant-Based Protein

Since Edamame is rich in protein levels, it helps to reduce insulin resistance. If you are diabetic, edamame may be good for you. Always consult your doctor before consuming these beans.

6. Rich in Calcium

The sufficient calcium content in Edamame is good for the strength of the bones as the growing baby keeps increasing the weight on the mother’s body. Calcium is also required by a baby for strong bones as well as teeth. It is also beneficial for a healthy heart, nerves as well as muscles.

7. Enhances Foetal Growth

Edamame offers magnesium, which is crucial for the proper growth of the fetus and even helps in reducing the immortality rate.

8. Combats Anaemia

Edamame has good iron content that helps the body to prevent anemia, thereby offering the body the required energy to be used efficiently.

9. Lowers Cholesterol

It is natural for cholesterol levels to rise during pregnancy to provide nutrients to the developing fetus. A diet rich in edamame could lower circulating cholesterol levels because of its protein, antioxidants and fiber content.

10 Good for Gestational Diabetes

Edamame is low in carbs. As well, it has a relatively low glycemic index rating. Foods with a high glycemic index raise blood sugar levels more than foods with a low glycemic index. Therefore, edamame is suitable for expecting women with gestational diabetes.

What are the Risk Factors of Consuming Edamame During Pregnancy?

Despite its amazing health benefits, edamame also carries some risks. Before eating this bean, make sure it is thoroughly cooked. It is dangerous to eat raw or undercooked edamame during pregnancy.

1. Increases The Risk of Miscarriage

Edamame has a good percentage of phytoestrogens that can lead to excessive bleeding in the uterus, and not being treated quickly can even lead to miscarriage.

2. Can Cause Hormonal Issues For the Baby

Estrogen no doubt is a crucial hormone for the mother-to-be, but the excess of it could result in reproductive issues as well as breast cancer.

3. Increases the Risks of Bleeding

Edamame is an excellent source of phytoestrogens leading to unknown bleeding in the uterus.

4. Can Cause Stomach Issues

The right amount of fiber helps to smoothen the digestion process, but an excess of it could worsen the situation by causing stomach issues such as diarrhoea.

5. Can Cause Allergies

Edamame is also rich in nutrients that are vital for the healthy growth and development of the baby, but any excess amount could make the baby sensitive leading to allergies.

[Read: Benefits Of Kidney Beans During Pregnancy]

Add Edamame to Your Diet During Pregnancy

You can have edamame plain during pregnancy as a nutritious snack or add it to salads and soup recipes. Edamame will also add extra nutrition to your favourite stir-fry recipes. Edamame can be cooked with herbs, olive oil, and spices to make a fiber and folic acid-rich dip, that pairs well with pita chips or raw vegetables. So eating Edamame during pregnancy in the required amount is good for both mother and baby’s health

How to Incorporate Edamame in Pregnancy Diet?

How to Incorporate Edamame in Pregnancy Diet_

Edamame consumption with the approval of the doctor is a good source of nutrition throughout your pregnancy until no allergies or health issues have been reported. Edamame can be found frozen, shelled, or intact in pods. This is how you can make use of edamame for regular meals,

  • By steaming or boiling it in water to which salt has been added for about 10 minutes or so. Remove and then cool. This serves as a healthy snack option.
  • Edamame can be cooked or added raw to salads, soups, rice-based dishes as well as pasta.
  • Mint, tomato, avocado, and other herbs can be used to prepare a thick paste that can be eaten with Edamame.
  • Scrambled eggs can even be relished by adding Edamame as well as other vegetables, spices, and a good amount of cheese.
  • Another protein-rich snack can be prepared by mixing Edamame with roasted peanuts, legumes, etc.

Thus, Edamame can be consumed during pregnancy by those who have no allergy to soy products. In the case of allergies, one can even consume lentils, kidney beans, etc. It is more crucial to offer the right quantity of Edamame as an excess of it has fatal consequences. It is prudent to always seek medical assistance in case of confusion as it is important to get the maximum nutritional benefits and be a little cautious towards the mother as well as the unborn baby.

[Read : Why Green Peas Are The Perfect Food During Pregnancy?]


1. Can I Have Edamame While Pregnant?

Edamame are partially ripe soy beans. Soy beans are excellent source of protein. You can consume this after checking with your doctor.

2. Can Eating Edamame During Pregnancy Harm My Baby?

If you over consume, yes, it can. It contains a lot of phytoestrogen. This can lead to a miscarriage.

3. Can I be Allergic to Edamame When Pregnant?

Yes, you can. if you have prior allergies to soya beans, you need to be careful. Pregnancy can trigger a lot of allergies.

4. Is Edamame During Pregnancy Nutritious?

Yes, it is. It has a high nutritional content. It also has folic acid. However, it can have side effects too.

Read Also: Soybeans During Pregnancy : Benefits And Concerns

Editorial Team,

With a rich experience in pregnancy and parenting, our team of experts create insightful, well-curated, and easy-to-read content for our to-be-parents and parents at all stages of parenting.Read more.

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