Jeffrey Salazar
The ketogenic diet is a low-carbohydrate method of eating that helps people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. Eggplant is a popular vegetable used in various cuisines, and it is often considered a keto-friendly food due to its low-calorie count and low-carb properties. With 14 total carbs and 8 grams of fibre, each piece of keto eggplant Parmesan has only 6 net carbs. However, it is important to remember that eggplant is not a typical standalone vegetable, and it is usually served with other sources of fat and protein.
| Characteristics | Values |
|---|---|
| Keto-approved | Yes |
| Carbohydrates | 6g total carbs and 3g net carbs per 100g raw; 9g total carbs and 6.5g net carbs per 100g cooked |
| Calories | Low |
| Nutritional value | High in fibre, vitamins, minerals, and antioxidants; good source of manganese |
| Health benefits | May reduce risk of heart disease; may help control blood sugar; may protect against certain types of cancer and ward off DNA damage |
| Common uses in keto diet | Crispy roasted eggplant chips, eggplant parmesan, eggplant lasagna, baba ganoush, eggplant salads, grilled eggplant, roasted eggplant, eggplant stir-fries, fried eggplant, eggplant pizza, eggplant patties |
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What You'll Learn
Eggplant nutritional information
Eggplants, also known as aubergines, are a nutrient-rich food that contains fibre, vitamins, and minerals. They are a good source of potassium and manganese. They also contain small amounts of niacin, magnesium, and copper. Eggplants are particularly rich in anthocyanins, a type of pigment with antioxidant properties that gives them their vibrant colour.
Eggplants are low in calories and fat. A serving of eggplant contains just 25 calories and less than 1 gram of fat. They are also a good source of fibre, which can help lower blood sugar and promote blood sugar control.
Eggplants have a unique texture and a mild, slightly bitter flavour. They can be grilled, roasted, sautéed, baked, stir-fried, or steamed. The skin is edible, but some people may find it too chewy and choose to remove it. The skin is also where many of the phytonutrients are found. Before cooking, it is recommended to wash the eggplant and cut off both ends. Sprinkling it with salt and letting it sit for 30 minutes can help reduce bitterness and prevent the eggplant from absorbing too much oil during cooking.
Eggplants are a versatile ingredient used in many dishes worldwide, including curries, pasta, ratatouille, baba ganoush, salads, stews, soups, dips, casseroles, and more.
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Health benefits
Eggplants, also known as aubergines, are a nutrient-rich food that contains fibre, vitamins, and minerals. They are a good source of manganese and also contain small amounts of niacin, magnesium, and copper. They are also rich in antioxidants, which can help reduce cell damage in the body and protect against certain types of cancer and DNA damage caused by free radicals.
Some studies have found that the antioxidant content in eggplants may improve heart function and protect against heart disease. A 2019 study suggested that eating foods containing anthocyanins (found in eggplant) helps to reduce inflammatory markers that increase the risk of heart disease. Eggplants also contain anthocyanins, which are pigments that give eggplants their purple hue. Anthocyanins have antioxidant properties that reduce inflammation and obesity risk.
Eggplants are a good option for people following a ketogenic diet, as they are low in carbohydrates and calories and can help with weight loss. They can be prepared in a variety of ways, such as roasting, baking, steaming, or sautéing. They are also a versatile ingredient that can be used in dishes such as curries, pasta, ratatouille, and baba ganoush.
However, it is important to note that eggplants are not a significant source of nutrition and are considered one of the most nutritionally devoid fruits. They may also cause allergic reactions in some people and increase inflammation.
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Keto-friendly eggplant recipes
Eggplant is a keto-approved vegetable, with low enough carb counts to fit into a keto diet. It is also rich in fibre, vitamins, minerals and antioxidants.
Eggplant Parmesan
This is a popular keto dish, with many variations. One recipe suggests baking the eggplant in the oven, first sprinkling the slices with salt and letting them rest for 15 minutes, then blotting with paper towels before brushing with olive oil and baking for 20 minutes. You can then layer the eggplant with ricotta and parmesan cheese and marinara sauce. Another recipe suggests coating the eggplant slices in egg and pork panko or almond flour before frying, and serving with marinara sauce.
Eggplant Chips
These can be made by slicing the eggplant and sprinkling with salt, then drying with paper towels and frying. They can be served as a snack or appetizer with a low-carb dip.
Eggplant Casserole
This recipe suggests layering eggplant slices with mozzarella cheese, cottage cheese, and sausage.
Baba Ganoush
This Lebanese dish is made with roasted eggplant, tahini, garlic, and olive oil. It can be served with keto bread or crackers, or with grilled chicken.
Greek Eggplant Salad
This simple dish is made with eggplant, garlic, onion, olive oil, and herbs and is a good side dish with only seven grams of carbs per half cup.
Stuffed Eggplant
This is mentioned as a good keto option, but no specific recipe is provided.
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Raw eggplant macros
Eggplant, or aubergine, is a keto-friendly food due to its low-carb content. It is also rich in fibre, vitamins, minerals, and antioxidants. While it is not commonly consumed raw because of its slightly bitter taste, raw eggplant has even lower total carbs and higher fibre content than cooked eggplant, making it an even better option for those on a keto diet.
For raw eggplant, there are 6g of total carbs and 3g of net carbs per 100g. In comparison, boiled eggplant has 9g of total carbs and 6.5g of net carbs per 100g. Raw eggplant also has a higher fibre content than the average amount found in raw vegetables, with 2.7g per 100g. Additionally, raw eggplant contains 1.12g of protein and 0.14g of fat per 100g, making it a fat-free food.
The macros for raw eggplant are preferable for a keto diet, and it can be made more palatable by salting it beforehand. However, it is important to note that eggplant is not typically consumed on its own. Many eggplant recipes include significant sources of fat and protein, which can help round out your keto macronutrient ratio. Some keto-friendly recipes that include eggplant are baba ganoush, eggplant parmesan, and eggplant lasagna.
Overall, eggplant is a versatile and nutritious vegetable that can be enjoyed in a variety of keto-friendly dishes. Its low-carb content and high fibre, vitamin, and mineral content make it a suitable option for those following a keto diet.
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Low-carb alternatives
Eggplant is keto-friendly, but it is not the most nutritious vegetable out there. It is a good source of manganese, folate, potassium, and fibre. However, it is also a nightshade, which some people are allergic to.
If you are looking for low-carb alternatives to eggplant, there are plenty of vegetables to choose from. Some of the lowest-carb vegetables include:
- Iceberg lettuce
- Spinach
- Mushrooms
- Broccoli
- Cauliflower
Other low-carb vegetables include:
- Zucchini
- Brussels sprouts
- Green beans
- Asparagus
- Avocado
Like eggplant, these vegetables can be prepared in a variety of ways and used in various dishes. For example, zucchini can be used as a substitute for lasagna noodles, and avocado can be used as a substitute for bread in sandwiches or toast.
In addition to vegetables, other low-carb foods include:
- Nuts and seeds: These are popular on low-carb diets because they are low in carbs and high in fat, fibre, and protein. Examples include almonds, walnuts, pumpkin seeds, and sunflower seeds.
- Full-fat dairy products: These typically contain about 2-11 grams of carbs per 100 grams. Examples include cheese, butter, and cream.
- Fats and oils: These contain no carbs and are acceptable on a low-carb diet. Examples include olive oil, avocado oil, and coconut oil.
- Meat and fish: These are typically low in carbs and high in protein. Examples include chicken, beef, salmon, and tuna.
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Frequently asked questions
Yes, eggplant is keto-friendly as it is low in carbohydrates and high in fibre.
Some keto-friendly eggplant recipes include eggplant parmesan, eggplant lasagna, eggplant pizza, grilled eggplant, roasted eggplant, and baba ganoush.
Eggplant is an excellent source of antioxidants, fibre, vitamins, and minerals. It may help reduce the risk of heart disease, protect against certain types of cancer, and promote blood sugar control.
The number of carbs in eggplant depends on how it is prepared. Raw eggplant contains 6g of total carbs and 3g of net carbs per 100g, while cooked (boiled) eggplant contains 9g of total carbs and 6.5g of net carbs per 100g.
While eggplant is keto-friendly, it is important to remember that it is not a very nutrient-dense food. It may be necessary to adjust your serving size depending on your daily carb allowance and to ensure you are getting a balanced mix of nutrients from other sources.
