Eggplant And Keto: What's The Verdict?

Eggplant, or aubergine, is a popular ingredient in dishes from around the world, from curries to pasta, ratatouille to baba ganoush. But can you eat it on a keto diet? The answer is yes, eggplant is keto-friendly. Although it has a carb-like consistency and a starchy taste, eggplant is low in calories and contains few carbs per serving. One cup of chopped eggplant contains 4.82 grams of carbohydrates, 2.46 grams of dietary fiber, and 2.36 grams of net carbs. It's also rich in fiber, vitamins, and minerals, and its antioxidants can help reduce the risk of heart disease.

Eggplant is keto-friendly and low in net carbs

Although eggplant has a more substantial texture and a semi-starchy taste, it is a non-starchy vegetable that is low in calories. For example, one cup of chopped eggplant contains only 4.82 grams of carbohydrates, 2.46 grams of dietary fibre, and 2.36 grams of net carbs.

The calorie count of eggplant is so low that a significant amount of consumption is required to knock your body out of ketosis. Additionally, eggplant is typically not consumed on its own. Many eggplant recipes include significant sources of fat and protein, making it a perfect addition to a keto diet.

Not only is eggplant keto-friendly, but it also offers several health benefits. The deep purple colour of eggplant indicates the presence of phytonutrients called anthocyanins, which are potent antioxidants. Nasunin, a specific type of anthocyanin found in eggplant, has been shown to protect lipids in the body, which are crucial to cell membranes. Additionally, antioxidants found in eggplant may protect against certain types of cancer and ward off DNA damage caused by free radicals.

Eggplant is a versatile vegetable that can be incorporated into a keto diet in various ways. It can be roasted, fried, or used as a substitute for pasta or lasagna noodles. Overall, eggplant is a keto-friendly option that can add nutritional value to your meals while keeping the carb count low.

Raw eggplant has fewer carbs than cooked eggplant

Eggplant is a keto-friendly food, but it does contain carbohydrates. One cup of raw eggplant contains 4.8 grams of carbohydrates, while a cup of cooked eggplant contains 8.6 grams. This means that raw eggplant has fewer carbs than cooked eggplant.

The difference in carb content is due to the cooking process, which can affect the nutritional value of food. Cooking eggplant can cause it to lose some of its water content, resulting in a higher concentration of carbs. Additionally, cooking methods such as frying or roasting can add extra carbs and calories if oil or breading is used.

When it comes to incorporating eggplant into a keto diet, it is important to consider the overall macronutrient profile. Eggplant is low in calories, and it would take a significant amount of consumption to kick someone out of ketosis. It is also worth noting that eggplant is typically not consumed on its own but as part of recipes that include significant sources of fat and protein, which are essential for a well-rounded keto diet.

The skin of the eggplant is particularly nutritious, containing anthocyanins that give it its purple hue. These anthocyanins have antioxidant properties and have been linked to a reduced risk of cardiovascular disease and cancer.

Overall, eggplant is a versatile and tasty vegetable that can be prepared in a variety of ways, making it a great addition to a keto diet when consumed in moderation and combined with other keto-friendly ingredients.

Eggplant is high in fibre, vitamins and minerals

Eggplant is a nutrient-rich food that contains fibre, vitamins, and minerals. It is a good source of vitamin C, vitamin K, vitamin B6, thiamine, niacin, magnesium, manganese, phosphorus, copper, folic acid, potassium, and more.

One cup (82 grams) of raw eggplant contains:

• Manganese: 10% of the RDI
• Folate: 5% of the RDI
• Potassium: 5% of the RDI
• Vitamin K: 4% of the RDI
• Vitamin C: 3% of the RDI

Eggplant also contains small amounts of other nutrients, including niacin, magnesium, and copper.

The high fibre content in eggplants is a crucial element in maintaining a balanced diet and improving gastrointestinal health. Fibre can also help with weight loss, as it promotes a feeling of fullness and reduces calorie intake.

Eggplant is also a good source of natural plant chemicals called polyphenols, which have been linked to improved blood sugar control and reduced risk of diabetes.

The anthocyanin nasunin, which gives eggplant its purple colour, is a potent antioxidant that helps protect the body from damage caused by harmful substances. Anthocyanins have also been linked to a reduced risk of certain types of cancer and warding off DNA damage caused by free radicals.

In addition to its nutritional benefits, eggplant is versatile and can be easily incorporated into your diet. It can be baked, roasted, grilled, or sautéed, and it pairs well with olive oil and various seasonings. It can also be used as a low-calorie replacement for higher-calorie ingredients in recipes.

Eggplant is an antioxidant powerhouse

Eggplant is indeed allowed in keto, but is it a nutritional powerhouse?

Absolutely! Eggplants are rich in antioxidants, which help protect the body from damage caused by harmful substances known as free radicals. They are also a great source of anthocyanins, a type of pigment with antioxidant properties that is responsible for their vibrant purple colour.

One particular anthocyanin found in abundance in eggplants is nasunin. Nasunin has been shown to have effective antioxidant properties, protecting cells from damage caused by free radicals. Nasunin also has benefits for brain health, as it can reduce inflammation in the brain and improve blood flow and nerve communication. This makes eggplant an important food for protecting against neurodegenerative diseases such as Alzheimer's disease.

In addition to nasunin, eggplants contain other antioxidants such as lutein and zeaxanthin, which are important for eye health and may help prevent macular degeneration.

The health benefits of eggplant don't stop there. Due to their high antioxidant content, eggplants may also help reduce the risk of heart disease and certain types of cancer. They are also a good source of fibre, vitamins, and minerals, making them a nutrient-dense food that can contribute to a healthy, low-calorie diet.

So, if you're looking to add some nutritional power to your keto diet, eggplant is a versatile and tasty option to consider!

Eggplant recipes include fries, lasagna, parmesan and bruschetta

Eggplant is a keto-friendly vegetable that can be cooked in a variety of ways. Here are some delicious recipes to try:

Fries:

Eggplant fries are a unique and tasty treat that can be easily made at home. Simply cut eggplants into thin strips, dip them in a mixture of eggs and then dredge them in a mixture of panko breadcrumbs and parmesan cheese. Place the breaded eggplant on a baking sheet, drizzle with olive oil, and bake in the oven until golden and crispy. These fries are a great snack or side dish and can be served with a variety of dips such as ketchup, mayonnaise, or chipotle aioli.

Lasagna:

Eggplant lasagna is a delicious and healthy alternative to traditional lasagna. To make it, simply replace the lasagna noodles with thin slices of roasted eggplant. Here's a step-by-step guide:

• Preheat the oven to 400°F and line a baking sheet with parchment paper.
• Slice the eggplant into thin sheets lengthwise and arrange them on the baking sheet. Brush both sides with olive oil and season with salt and pepper.
• Roast the eggplant slices in the oven until soft and slightly caramelized.
• Meanwhile, prepare the meat sauce by cooking ground beef, garlic, and Italian seasoning in a pan. Add marinara sauce and simmer until heated through.
• In a separate bowl, mix together ricotta cheese, parmesan cheese, and an egg to make the cheese filling.
• Now, it's time to assemble the lasagna! Layer the roasted eggplant slices, meat sauce, and cheese filling in a baking dish, repeating the layers until everything is used up.
• Finally, bake the lasagna in the oven until the cheese is melted and golden.

Parmesan:

Keto eggplant parmesan is a tasty and crunchy dish that can be served as a side or main course. Here's how to make it:

• Preheat your oven to 425°F and line a baking sheet with parchment paper.
• Slice an eggplant into 1/2-inch rounds and season with salt, pepper, and garlic powder.
• Whisk an egg with a tablespoon of water in one bowl, and place almond meal in another bowl.
• Dip the eggplant slices in the egg mixture and then dredge them in the almond meal.
• Place the coated eggplant slices on the prepared baking sheet, spray with cooking spray, and bake for about 20 minutes.
• Remove from the oven and top each eggplant slice with marinara sauce, shredded mozzarella, and grated parmesan.
• Return to the oven and bake for a few more minutes until the cheese is melted. Garnish with chopped parsley and serve.

Bruschetta:

Eggplant bruschetta is a creative and tasty twist on the traditional Italian appetizer. Here's a recipe to try:

• Preheat your oven to 400°F and line a baking sheet with parchment paper.
• Slice eggplants in half lengthwise and brush the flesh side with a mixture of olive oil, minced garlic, Italian seasonings, salt, and pepper.
• Bake or air fry the eggplant halves until fork-tender, about 17-20 minutes.
• In a bowl, combine cherry tomatoes, mozzarella cubes, almond flour (or breadcrumbs), olive oil, Italian seasoning, salt, and pepper.
• Once the eggplants are cooked, top them with the tomato-mozzarella mixture and sprinkle with grated parmesan cheese.
• Place back in the oven until the cheese is melted and serve.

Frequently asked questions