Eggplants On Keto: What You Need To Know

Eggplant is a versatile vegetable used in cuisines worldwide. With its chewy texture and semi-starchy taste, it is a popular substitute for potatoes, pasta, and even bread. But is eggplant keto-approved?

The answer is yes. Eggplant is a keto-friendly, low-carb, and nutrient-dense food. A cup of chopped eggplant contains 4.82 grams of carbohydrates, 2.46 grams of dietary fiber, and 2.36 grams of net carbs. While eggplant does contain carbs, the calorie count is low, so it would take a significant amount of consumption to knock you out of ketosis.

Eggplant is also rich in antioxidants and fiber, which can help reduce the risk of heart disease and lower blood sugar levels.

Nutritional value of eggplant

Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals, and fiber for few calories. They are also a good source of antioxidants, which can help protect the body from damage caused by harmful substances known as free radicals.

• Manganese
• Folate
• Potassium
• Vitamin K
• Vitamin C
• Niacin
• Magnesium
• Copper

The nutritional value of eggplant makes it a keto-approved food. A 100g serving of raw eggplant contains 6g total carbs and 3g net carbs. For cooked eggplant, there are 9g total carbs and 6.5g net carbs. This makes eggplant a perfect ingredient for carb-conscious eating.

In addition to their nutritional benefits, eggplants are incredibly versatile and can be easily incorporated into your diet. They can be baked, roasted, grilled, or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning.

Health benefits of eggplant

Eggplants, also known as aubergines or brinjals, are fruits that are often used as vegetables in various global cuisines. They are highly nutritious and provide a plethora of health benefits. Here are some of the key health benefits of eggplants:

Weight Loss:

Eggplants are low in calories and high in water and fiber content, making them ideal for weight loss. A study involving 97 overweight women found that eggplant flour supplementation reduced body fat mass.

Heart Health:

The high fiber content of eggplants can help lower bad LDL cholesterol while boosting good HDL cholesterol, which is essential for maintaining a healthy balance and promoting heart health. Additionally, the antioxidant properties of eggplants may also contribute to heart health.

Diabetes Management:

Eggplants are recognized by the National Diabetes Education Program of NIH and the American Diabetes Association as a beneficial food for type 2 diabetes management. Their high fiber and low soluble carbohydrate content help regulate blood sugar levels and maintain stable insulin activity.

Digestive Health:

Eggplants are a good source of dietary fiber, which is essential for gastrointestinal health and regular bowel movements. Fiber adds bulk to the stool and facilitates its passage through the digestive tract, improving overall digestive health.

Cognitive Function:

The phytonutrients in eggplants, particularly nasunin, a potent antioxidant, may help protect brain cell membranes and improve cognitive function. Nasunin scavenges free radicals in the brain, reducing the risk of neural degeneration, Alzheimer's, and dementia.

Pregnancy:

Eggplants are rich in folic acid, which is essential for pregnant women as it helps prevent birth defects and protect infants from neural tube defects.

Bone Health:

Eggplants contain nutrients like calcium, magnesium, and potassium, which contribute to bone strength and may help improve bone mineral density, thereby reducing the risk of osteoporosis.

Eye Health:

The presence of lutein in eggplants makes them beneficial for eye health. Lutein helps prevent age-related macular degeneration, which is a common cause of blindness and vision impairment.

Cancer Prevention:

Eggplants contain antioxidants and polyphenols, including nasunin, which have cancer-fighting properties. Extracts from eggplant peels, rich in solasodine rhamnosyl glycosides (SRGs), have been found to induce cancer cell death and effectively treat skin cancer and benign human skin tumors.

Skin Health:

The rich content of vitamins, minerals, anthocyanins, and antioxidants in eggplants may help improve skin health and slow down the aging process, although more scientific research is needed to confirm this benefit.

Keto-friendly eggplant recipes

Eggplants are keto-approved, and they are a perfect ingredient for a carb-conscious diet. They are low in net carbs, high in fibre, and loaded with nutrients. Here are some keto-friendly eggplant recipes:

• Keto Eggplant Lasagna: Use eggplant slices as a keto-friendly pasta alternative, layering them with zucchini, onions, tomatoes, and a zesty homemade sauce.
• Cold Roast Vegetable Salad: Create a lettuce-free salad with colourful veggies, balsamic dressing, and feta cheese. Eggplant is a great addition to this dish.
• Eggplant Mini Pizzas: Use eggplant slices as a base for mini pizzas. Top them with tomato sauce and cheese, and bake until melted and bubbly.
• Keto Eggplant Parmesan: This recipe involves breading and frying eggplant slices, then layering them with marinara sauce and cheese. It's a vegetarian twist on a classic Italian dish.
• Grilled Eggplant with Feta and Herbs: A simple yet tasty grilled eggplant dish with feta cheese and herbs.
• Mediterranean Eggplant: This dish features roasted eggplant slices topped with Mediterranean salsa, making it a delicious and low-carb vegetarian option.
• Eggplant Stir-Fries: A quick and easy way to cook eggplant, stir-frying allows you to incorporate various ingredients and flavours.
• Cranberry Eggplant Bread Pudding: For a low-carb dessert option, this bread pudding replaces traditional bread with eggplant, creating a unique and tasty treat.

How to cook with eggplant

Eggplants are a great, keto-friendly vegetable to include in your cooking. Here are some tips and tricks for how to cook with them.

Picking a Good Eggplant

Look for an eggplant with a vivid dark purple colour, with taut, shiny, glossy, and smooth skin. Avoid dull or wrinkled skin, as this can be a sign of bad quality and potential bitterness. The stem should be green, not brown or dried, as this indicates ripeness. The eggplant should feel firm, with a slight give. Smaller eggplants will have fewer seeds and be less bitter.

Salting the Eggplant

Salting the eggplant is an optional step to draw out any bitterness and moisture. Slice the eggplant into halves, 1/2-inch coins, or 1-inch cubes. If you are halving the eggplant, you can slice diagonal lines across to help the salt permeate. Drain the sliced eggplant on a tray lined with kitchen paper towels, a wire rack, or a colander. Liberally salt the flesh and leave to sit for 30 minutes. Pat away the excess moisture with paper towels and gently squeeze the eggplant over the sink to remove any remaining liquid.

Roasting the Eggplant

After slicing and salting the eggplant, toss or brush the pieces with oil and lay them out on a baking tray. If using halved eggplants, place them flesh-side down. Roast in a preheated oven at 400ºF/200ºC. For coins and cubes, roast for 25-32 minutes, flipping halfway through. For halved eggplants, roast for 35-40 minutes without flipping. The eggplant is ready when it is golden brown with a tender middle.

Roasting a Whole Eggplant

Prick the eggplant a few times and place on a baking tray. Roast at 400ºF/200ºC for 45-60 minutes, or until the skin is wrinkly and beginning to collapse. You can check if the eggplant is ready by inserting a knife, which should slide through with little resistance. Remember to poke holes in the eggplant to prevent steam from building up and causing a mess in your oven.

Broiling/Grilling the Eggplant

Place salted and oiled eggplant slices in a single layer on a baking tray and broil for 4-6 minutes on each side, or until golden brown and tender.

Air Frying the Eggplant

Place the salted and oiled eggplant slices in the air fryer at 400ºF/200ºC for around 20 minutes, flipping once halfway through. For cubed pieces, air fry for 15-20 minutes.

Seasoning the Eggplant

You can season the eggplant in 101 different ways, so feel free to experiment! It is best to season the eggplant after baking.

Storing the Eggplant

Store leftover baked eggplant in an airtight container in the refrigerator for up to 5 days. To freeze, lay the pieces in a single layer on a tray and freeze. Once solid, transfer to a freezer bag or container for up to 12 months.

Eggplant as a keto-friendly food

Eggplant is a keto-friendly food with multiple health benefits.

Eggplant is a nutrient-dense vegetable that is low in calories and carbohydrates, with a cup of chopped eggplant containing 4.82 grams of carbohydrates, 2.46 grams of dietary fiber, and 2.36 grams of net carbs. This makes it an excellent option for those on a ketogenic diet, as it is versatile and can be cooked in a variety of ways, including baking, roasting, grilling, and frying.

The deep purple colour of eggplants is due to phytonutrients called anthocyanins, which are potent antioxidants that help protect the body from oxidative stress and may also protect against certain types of cancer and DNA damage caused by free radicals. Additionally, the fiber content in eggplants can aid in lowering blood sugar and promoting blood sugar control, while the low-calorie count can assist with weight loss.

There are numerous keto-friendly recipes that utilise eggplant as an ingredient, including:

• Lasagna or pasta
• Roasted eggplant chips
• Casseroles
• Stir-fries
• Salads
• Dips
• Pizza bites
• Fries

Frequently asked questions