Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating that can help with a range of health issues, from diabetes to inflammation. So, can you eat aubergine (or eggplant) on keto? The short answer is yes. With only 6g of total carbs per 100g serving, aubergine is a lot lower in carbs than other vegetables. It's also high in fibre and loaded with nutrients like vitamin C, the B vitamin complex, copper, manganese, magnesium, and potassium. Aubergine is a versatile ingredient that can be used in keto-friendly dishes like lasagna, pizza, and parmigiana. However, it's important to remember that even low-carb vegetables can add up if eaten in excess, so be sure to count your macronutrients to stay within your optimal range.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | 6g per 100g serving |
| Fibre | 3g per 100g serving |
| Net carbs | 3g per 100g serving |
| Calories | Low |
| Nutritional value | Manganese, folate, potassium, vitamin C, B vitamins, copper, magnesium |
| Antioxidants | Yes |
| Phytonutrients | Yes |
| Versatility | Can be used as a replacement for meat, potatoes, or starches in various dishes |
| Taste | Bitter |
| Preparation | Salting beforehand improves taste |
| Recipes | Crispy roasted eggplant chips, eggplant parmesan, eggplant lasagna, eggplant enchiladas, grilled eggplant, roasted eggplant, eggplant stir-fry, eggplant pizza, fried eggplant, eggplant patties, eggplant salads, eggplant parmesan stacks, baked stuffed three-cheese eggplant rollups |
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What You'll Learn
Aubergine/eggplant is keto-friendly
Aubergine, or eggplant, is keto-friendly. It is a low-calorie vegetable with a carb-like consistency and a chewy texture similar to starchy vegetables. However, it is much lower in carbohydrates than other vegetables, with only 6g of total carbs per 100g serving, of which 3g is fibre, meaning it has only 3g of net carbs. Aubergine is also a good source of antioxidants, vitamin C, the B vitamin complex, copper, manganese, magnesium, and potassium.
When incorporating aubergine into a keto diet, it is important to consider the overall macronutrient profile of a meal. While aubergine is low in carbs, it is often combined with other ingredients that may be higher in carbohydrates. For example, in a dish like eggplant parmesan, the addition of breadcrumbs can increase the carb count. However, by skipping the gluten and using alternative ingredients, it is possible to create keto-friendly versions of these dishes.
There are several keto-friendly recipes that utilise aubergine as a key ingredient. For instance, aubergine can be sliced and roasted to create crispy chips, which can be paired with low-carb dips or sauces. It can also be used as a replacement for meat, potatoes, or starches in various dishes, or as a substitute for corn tortillas in enchiladas. Aubergine is a versatile ingredient that can be grilled, roasted, stir-fried, or fried, and it pairs well with herbs, spices, and cheeses like parmesan and feta.
While aubergine is keto-friendly, it is important to remember that it should be consumed in moderation as part of a balanced keto meal plan. Counting macronutrients and adjusting serving sizes based on daily carb allowances are crucial to staying within the optimal range for a ketogenic diet.
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It's low in calories and carbohydrates
Eggplant, or aubergine, is a keto-friendly food due to its low-calorie and low-carbohydrate content. It is a versatile vegetable that can be used in a variety of keto recipes, such as grilled eggplant, roasted eggplant, eggplant stir-fries, and eggplant salads.
When it comes to calories, eggplant is quite low in comparison to other vegetables. This means that a significant amount of eggplant would have to be consumed to kick someone out of ketosis. Additionally, eggplant is typically not eaten on its own, further reducing the risk of exceeding the calorie limit for a keto diet.
In terms of carbohydrates, eggplant contains lower carb counts than other vegetables. Specifically, a 100-gram serving of raw eggplant contains 6 grams of total carbs, 3 grams of which are fiber, resulting in only 3 grams of net carbs. Even when cooked, eggplant remains relatively low in carbs, with 9 grams of total carbs and 6.5 grams of net carbs per 100 grams.
The low-calorie and low-carb characteristics of eggplant make it a suitable ingredient for a keto diet. It can be used as a replacement for meat, potatoes, or starches in various dishes. Additionally, it is a good source of fiber, vitamins, minerals, and antioxidants, offering several health benefits such as reduced risk of heart disease and improved blood sugar control.
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It's rich in vitamins, minerals and antioxidants
Aubergine, or eggplant, is a keto-friendly food due to its low carbohydrate content. It is also rich in vitamins, minerals, and antioxidants.
The purple colour of the aubergine comes from phytonutrients called anthocyanins, which are potent antioxidants. Anthocyanins help the body combat oxidative stress, and studies have shown that they may also protect against certain types of cancer and ward off DNA damage caused by free radicals. Aubergine is particularly rich in an anthocyanin called nasunin, which has been shown to impart antioxidant activity protecting lipids in the body. These lipids are a crucial component of cell membranes.
In addition to its antioxidant properties, aubergine is a good source of vitamin C, the B vitamin complex, copper, manganese, magnesium, and potassium. It is also high in fibre, which has been shown to help lower blood sugar and promote blood sugar control.
When preparing aubergine, it is important to note that the skin is where most of the phytonutrients are found, so it is recommended to keep the skin on when cooking.
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It can be cooked in a variety of ways
Eggplant or aubergine is a versatile vegetable that can be cooked in a variety of ways. It can be grilled, roasted, stir-fried, baked, or fried. It can be used as a replacement for meat, potatoes, or starches in various dishes. It can also be made into dips and spreads such as baba ganoush.
One simple trick to prepare eggplant is to slice it and salt it well before incorporating it into your dish. This helps to reduce the bitterness of the vegetable.
- Grilled Spicy Eggplant
- Baked Stuffed Three Cheese Eggplant Rollups
- Grilled Eggplant Salad with basil, parsley, capers, tomatoes, and feta
- Crispy Fried Eggplant Rounds with a pork rind coating
- Thai Eggplant and Zucchini Salad
- Eggplant Parmesan Stacks
- Roasted eggplant slices as a replacement for lasagna sheets in lasagna
- Crispy roasted eggplant chips with herbs and spices
- Eggplant Parmesan
Eggplant is a keto-friendly vegetable due to its low-carb content. It is also a good source of fiber, vitamins, minerals, and antioxidants.
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It can be used as a replacement for meat, potatoes or starches
The ketogenic diet is a low-carbohydrate method of eating. Aubergine, or eggplant, is a keto-friendly food due to its low-carb content. It has a more substantial consistency than most other low-carb vegetables, resembling starchy vegetables, and is often cooked and served with other ingredients that are also keto-friendly.
Aubergine can be used as a replacement for meat, potatoes, or starches in various dishes. For example, aubergine slices can be used instead of lasagna sheets in a lasagna, or instead of corn tortillas in enchiladas. It can also be used as the main ingredient in spreads and dips like baba ganoush.
Many aubergine recipes are keto-friendly and provide a good source of fat and protein. For example, aubergine parmigiana, or eggplant parm, is a popular keto dish. It is usually made with breadcrumbs, but these can be skipped to keep the dish keto-friendly. Another option is to make keto pizza rounds by layering eggplant rounds with sliced tomato and mozzarella cheese.
Aubergine is also a versatile ingredient that can be grilled, roasted, or fried. It can be used in salads, stir-fries, casseroles, and as a side dish. It is a good source of fiber, vitamins, and minerals, and its purple colour indicates the presence of phytonutrients called anthocyanins, which are potent antioxidants.
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Frequently asked questions
Yes, aubergine/eggplant is keto-friendly. It is low in calories and contains fewer carbs than other vegetables.
Aubergine/eggplant is rich in fibre, vitamins, minerals, and antioxidants. The antioxidants help your body combat oxidative stress and reduce the risk of heart disease. The fibre content can help lower blood sugar.
There are many keto-friendly recipes that use aubergine/eggplant, including:
- Grilled aubergine/eggplant
- Roasted aubergine/eggplant
- Aubergine/Eggplant stir-fry
- Aubergine/Eggplant parmesan
- Aubergine/Eggplant pizza
- Fried aubergine/eggplant rounds
- Baked stuffed aubergine/eggplant with cheese
