● Food Intelligence · Legume

Edamame Glycemic Index and Calculate Your Own Glucose Response

Across 6,528 logged edamame meals, Signos members averaged +29.1 mg/dL — one of the lowest peaks of any legume in the cohort. Dry-roasted edamame as a snack averaged just +25.6 mg/dL (−3 mg/dL vs. the in-shell baseline); pile on 110g+ of carbs at the meal and the average climbs to +44.7 mg/dL. Form barely matters; context does most of the work.

GS
Reviewed by Grace Shryack
Signos Proprietary Data·Updated May 20, 2026·10 min read

● Powered by Signos cohort dataHigh confidence · n=6,528
The swap calculator below draws on 6,528 matched-pair logs — a broader cohort than the page's single-item primary, used to give every ingredient swap statistical power. Welch's t-test on matched pairs, not third-party glycemic-index tables. Each swap shows its sample size and confidence tier inline.
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Tap any ingredient below to swap it for a glucose-friendlier alternative. Your Signos Glucose Score, predicted curve, and nutrition update in real-time. Every swap is data-backed by real CGM response measurements.

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Meal Context
Pre-meal sequence
Activity after meal
Time of day
42
of 100
Signos Glucose Score
Moderate Spike Risk
75% of members fall between +25 and +37 mg/dL
Predicted Curve · 3-hr window
1401001201401601800m30m60m90m120m150m180m+31
Peak
+31
mg/dL
Time in Range
100%
3hr window
Above 140
0m
danger zone
Swaps
0
applied
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● Key Findings · Does edamame spike blood sugar?

Barely — across 6,528 logged edamame meals, the average glucose peak was +29.1 mg/dL, with only 38.5% of responses exceeding +30 mg/dL. That's one of the lowest peaks of any legume in the Signos cohort. In our cohort of 6,528 edamame logs, the median peak was +25 mg/dL and 39.1% of responses stayed below +20 mg/dL — the lowest legume distribution we've measured. The single-item sub-cohort (n=1,097, edamame eaten alone) ran even lower at +23.3 mg/dL with 55.4% of logs in the low-spike tier. Three levers dominate the outcome: total carb load at the meal (≥60g pushed peaks 69.0% higher, n=1,123, p<0.001), form (dry-roasted ran −3 mg/dL below the in-shell baseline across 2,001 matched logs), and meal slot (snack-time edamame averaged just +24.0 mg/dL across 1,171 logs). These are observational, not causal findings.

  • ▸Edamame is one of the lowest-spike legumes measured: the +29.1 mg/dL cohort average sits below apples (+31.5 mg/dL) and well below bananas (+38.8 mg/dL) in matched comparison data.
  • ▸Single-item edamame logs averaged just +23.3 mg/dL with 55.4% of responses staying below +20 mg/dL (n=1,097) — the lowest single-item legume distribution in the Signos library.
  • ▸Carb load is the dominant lever: ≥60g total-carb meals spiked 69.0% higher than the low-carb baseline (CI: +15.46 to +18.0 mg/dL, n=1,123 vs. n=4,225, p<0.001).
  • ▸Light-to-very-heavy carb escalation: going from a 0–40g carb meal (+24.2 mg/dL) to a 110g+ build (+44.7 mg/dL) widens the average peak by 84.7%.
● Signos Rules

Three citable insights from this recipe's data

Rule 1
"The Carb-Load Penalty"
+69% peak
When edamame appears in a meal carrying ≥60g of total carbs, the average glucose peak jumps 69.0% vs. the low-carb baseline (CI: +15.46 to +18.0 mg/dL, n=1,123 vs. n=4,225, p<0.001). It's the single largest modifier in the dataset. Going from a 0–40g light-carb edamame meal (+24.2 mg/dL) to an 110g+ very-heavy build (+44.7 mg/dL) widens the average peak by 85%. Eat edamame in a sushi-restaurant context with light rice, not piled into a noodle bowl.
Rule 2
"The Dry-Roast Discount"
−3 mg/dL peak
Dry-roasted edamame as a cracker-aisle crunchy snack (n=2,001) averaged +25.6 mg/dL — a −3 mg/dL delta below the in-shell appetizer baseline of +28.6 mg/dL. As a form, dry-roasted edamame averaged +25.1 mg/dL (n=1,446), the lowest of any edamame form tracked. The crunchy preparation works because it's eaten as a small portion without a carb base — same legume, leaner glucose footprint than the bowl-of-edamame appetizer at a sushi restaurant.
Rule 3
"The Snack-Time Edge"
+24.0 mg/dL avg
Snack-time edamame logs (n=1,171) averaged just +24.0 mg/dL — the lowest of any meal slot in the dataset, and well below the dinner average of +31.0 mg/dL (n=2,474). Morning logs ran similarly low at +26.2 mg/dL (n=457) — 18.3% below the daytime baseline (CI: −7.18 to −3.58 mg/dL, p<0.001). Edamame is one of the few legumes that works particularly well as a between-meals snack, not just a side dish.
● Curious about your own?

Curious how your body responds to edamame specifically?

Across 6,528 logged edamame meals, the average glucose peak was +29.1 mg/dL — but the IQR spans 25 mg/dL (p25: +15, p75: +40). Your personal response could land anywhere from a minimal rise to a moderate spike. Form (in-shell vs. dry-roasted), meal slot, and total carb context all shift the outcome. A CGM makes that variability visible in real time.

Learn how Signos works
Why this meal spikes

This meal stacks 3 independent spike drivers — together they account for +30 mg/dL.

Driver 1
Total meal carb load (≥60g threshold)
+17 mg/dL
When total meal carbs hit ≥60g, peaks jumped 69.0% above the low-carb baseline (CI: +15.46 to +18.0 mg/dL, n=1,123, p<0.001). Edamame piled into a rice or noodle bowl easily clears that threshold — the soybeans themselves carry only ~12g carbs per single-item serving.
Driver 2
High sugar co-loading (≥20g sugars in meal)
+13 mg/dL
Meals with ≥20g sugar alongside edamame showed peaks 51.4% higher than the low-sugar baseline (CI: +12.03 to +14.96 mg/dL, n=803, p<0.001). Teriyaki glazes, sweet-and-sour sauces, and dessert-after-sushi contexts all drive this signal.
Driver 3
Carb context at the meal level (~12g per single-item serving)
+5 mg/dL
Single-item edamame logs averaged only 12g of carbs (n=1,176), which is why the single-item average peak is just +23.3 mg/dL. Multi-item meals averaged 43g carbs and +30.2 mg/dL — a 28% lift driven by the context, not the edamame itself.
● Which bucket are you in?

Some members spike +24.2 mg/dL. Others spike +44.7. The only way to know how you'll spike is to measure with a Signos CGM.

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● What's worth knowing
What's worth knowing about edamame is that the data confirms what the GI suggests: it's one of the lowest-spike carbohydrate foods we measure. Across 6,528 logged meals, the average peak was +29.1 mg/dL — below apples, well below bananas, and roughly half a typical rice-bowl spike. The single-item sub-cohort (n=1,097) averaged just +23.3 mg/dL with 55.4% of responses staying under +20 mg/dL. Edamame's protein-and-fiber load is doing exactly what published GI=18 predicts.
— Signos Data Science Team

Why this happens, physiologically

Edamame carries a very-low published GI of 18 (GL 1), driven by an unusually favorable protein-to-carb ratio for a legume — roughly 17g protein and 8g fiber per cup of shelled beans against just ~14g total carbs. Across 6,528 logged edamame meals in the Signos cohort, the average peak was +29.1 mg/dL — and the single-item sub-cohort (n=1,097, edamame eaten alone) averaged just +23.3 mg/dL with 55.4% of responses staying below +20 mg/dL. The dominant lever is total meal carb load: meals at ≥60g total carbs spiked 69.0% higher than the low-carb baseline (CI: +15.46 to +18.0 mg/dL, n=1,123, p<0.001). Form layers on a smaller effect: dry-roasted edamame averaged +25.1 mg/dL (n=1,446) vs. the in-shell appetizer baseline of +30.2 mg/dL. Morning timing adds a secondary buffer (−18.3% peaks, n=329, p<0.001). These are observational, not causal.

● Three levers explain edamame's glucose range

Carb load, form, and meal timing together drive edamame's narrow +24 to +45 mg/dL range

  1. Mechanism 1
    +69%
    Total carb load
    Meals with ≥60g total carbs spiked 69.0% above the low-carb baseline (CI: +15.46 to +18.0 mg/dL, n=1,123, p<0.001). Going from a light-carb edamame meal (+24.2 mg/dL) to a 110g+ very-heavy build (+44.7 mg/dL) widens the average peak by 85%.
  2. Mechanism 2
    −3 mg/dL
    Dry-roast form effect
    Dry-roasted edamame eaten as a snack averaged +25.6 mg/dL vs. +28.6 mg/dL for in-shell appetizer style (n=2,001 vs. n=5,609). The crunchy snack form is small-portion and carb-free — the leanest edamame context measurable.
  3. Mechanism 3
    −18.3%
    Morning timing
    Edamame logged before 10am averaged 18.3% lower peaks than later-day meals (CI: −7.18 to −3.58 mg/dL, n=329, p<0.001). Snack-time edamame ran similarly low at +24.0 mg/dL across 1,171 logs — consistent with morning insulin sensitivity advantages.
● Fit Check
Edamame is one of the lowest-spike carbohydrate foods we measure — what surrounds it on the plate determines whether you stay near the +24 mg/dL light-load baseline or drift toward the +45 mg/dL heavy-build ceiling.
✓ This is for you if
  • ▸You eat edamame as a snack between meals. Snack-time logs averaged +24.0 mg/dL — the lowest of any meal slot across 1,171 entries.
  • ▸You reach for dry-roasted edamame as a crunchy snack. Dry-roasted logs averaged +25.6 mg/dL across 2,001 matched logs — a −3 mg/dL delta below the in-shell baseline.
  • ▸You keep total meal carbs under 40g. Light-carb edamame meals averaged just +24.2 mg/dL — 46% lower than very heavy (110g+) carb meals at +44.7 mg/dL (n=4,225 vs. n=198).
  • ▸You swap wheat pasta for edamame pasta. Edamame pasta logs averaged +25.4 mg/dL — well below the typical +40 mg/dL spaghetti spike in matched cohort data.
✗ Not for you if
  • ▸You order edamame as a side to a heavy noodle or rice bowl. Very-heavy carb builds (110g+) averaged +44.7 mg/dL across 198 logs — 85% higher than light-carb meals.
  • ▸Your meal stacks high-sugar sauces (≥20g sugar). The high-sugar modifier raised peaks 51.4% (CI: +12.03 to +14.96 mg/dL, n=803, p<0.001) — teriyaki and sweet-and-sour glazes drive this.
  • ▸You only eat edamame at dinner. Dinner logs averaged +31.0 mg/dL — 29% higher than snack-time logs (+24.0 mg/dL, n=1,171).
  • ▸You're looking for a sweet snack substitute — edamame's savory salt-and-fiber profile doesn't scratch that craving even though the glucose response is excellent.
● How it fits your day

Calorie band and pairings (member-measured)

Per serving
154–1,175 kcal
Single-item edamame averages 154 kcal; multi-item meals containing edamame average 517 kcal; very-heavy carb builds (110g+ carbs) average 1,175 kcal.
● Pair before
  • ▸Choose a snack-time or appetizer slot: snack edamame logs averaged +24.0 mg/dL — the lowest of any meal slot (n=1,171).
  • ▸Reach for dry-roasted edamame for the smallest spike: that form averaged +25.1 mg/dL — −5 mg/dL below the in-shell appetizer baseline (n=1,446).
● Pair after
  • ▸A short walk after edamame in a heavier meal (sushi + rice + sauce) helps clear circulating glucose — especially relevant given high-sugar pairings drove a 51% spike increase.
  • ▸Note that morning edamame logs ran 18.3% lower than later-day meals (CI: −7.18 to −3.58 mg/dL, n=329) — timing earlier in the day helps.
● Avoid pairing
  • ▸Avoid the 110g+ carb build (edamame with rice, noodles, and dessert): average peak jumps to +44.7 mg/dL vs. +24.2 mg/dL for a light build — an 85% escalation.
  • ▸Avoid stacking sweet sauces (≥20g sugar) on edamame-adjacent dishes: the high-sugar modifier added 51.4% above the low-sugar baseline (n=803, p<0.001).
● Quick definitions (click to expand)
mg/dL — milligrams per deciliter. The unit blood glucose is measured in. A rise of "+30 mg/dL above baseline" means blood sugar went up 30 units after the meal.
Glycemic Index (GI) — a 0–100 score for how fast a food raises blood sugar in lab tests. Under 55 = low, 56–69 = medium, 70+ = high.
Glycemic Load (GL) — GI adjusted for portion size. Under 10 = low, 10–19 = medium, 20+ = high.
CGM — Continuous Glucose Monitor. A wearable sensor that tracks blood glucose every few minutes. Signos members wear CGMs while eating meals they log.
● Related Foods: Edamame sits at the low end of the carbohydrate-spike ladder — here's how it compares to legume siblings and adjacent low-spike foods.

Frequently Asked Questions

Methodology

This page draws on two cohort cuts of edamame data collected from Signos CGM members between March 2025 and April 2026. The broader cohort — meals containing edamame in any context — covers 6,528 logged meals from 2,265 unique members (mean peak +29.1 mg/dL, median +25 mg/dL) and powers the modifier and pairing analysis. The single-item sub-cohort, where edamame was logged alone without other foods, covers 1,097 meals from 543 members (mean peak +23.3 mg/dL, median +18 mg/dL). All cohorts are filtered to meals with a measured glucose rise between 0 and 100 mg/dL (ppgr_case='regular'). Effect sizes across modifier slots were estimated using Welch's t-test on matched pairs; all reported modifier effects carry p<0.001 unless noted. Because glucose response distributions are right-skewed, the reported mean is typically a few mg/dL above the median. Edamame meals were identified via regex matching on logged food names. A minimum of 30 matched meals is required for any pairing to appear in the recipe builder.

Limitations

  • Self-reported portion sizes introduce measurement noise; members logging "edamame" may vary substantially in actual quantity (1/2 cup vs. a full restaurant bowl), which affects carb-load estimates.
  • Cohort skews health-motivated; members using CGMs tend to be more metabolically aware than the general population, so average peaks may be lower than a representative sample would show.
  • The edamame pasta form sub-cohort (n=404) is medium-confidence; the −5 mg/dL delta vs. in-shell baseline is directionally consistent but absolute estimates carry wider uncertainty.
  • The morning-timing modifier sub-cohort (n=329) is medium-confidence; the −18.3% effect is directionally consistent with broader cohort patterns but should not be cited as precise.
  • Spicy/jalapeño and tempeh-style preparations are excluded by regex; this page covers conventional edamame and dry-roasted edamame snacks only.
  • All findings are observational. Welch's t-test identifies statistically significant associations between modifiers and glucose outcomes, but does not establish causality.
● Get your own data

See your own edamame response

Across 6,528 logged edamame meals, the average glucose peak hit +29.1 mg/dL — but 30.5% of those responses classified as high-spike while 39.1% stayed low. That spread isn't random: meal carb load alone drove an 85% escalation in peaks, from +24.2 mg/dL in light builds to +44.7 mg/dL in very-heavy ones. A CGM tells you exactly where you fall — and which build (dry-roasted snack vs. sushi appetizer vs. edamame pasta) actually moves the needle for your biology.

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