Eggplant And Keto: A Tasty Combination?

Eggplant, or aubergine, is a popular ingredient in dishes from around the world. But is it keto-friendly?

The short answer is yes. Eggplant is low in net carbs, high in fibre, and suitable for a keto diet. A 100g serving of raw eggplant contains just 3g net carbs, while the same amount of cooked eggplant has about 6.5g net carbs.

It's also nutritiously rich in fibre, vitamins, and minerals, and its high levels of antioxidants are said to reduce the risk of heart disease.

Is eggplant keto-friendly?

Eggplant is a keto-friendly food. It is low in net carbs, containing only 3g net carbs per 100g of raw eggplant, and 6.5g net carbs per 100g of cooked eggplant. This makes it easy to fit eggplant into your daily carb allotment.

Health Benefits

Eggplant is an antioxidant powerhouse and is nutritiously rich in fiber, vitamins, and minerals. The high levels of antioxidants can help reduce the risk of heart disease, and the fiber content can aid in lowering blood sugar and promoting blood sugar control. Eggplant can also help with weight loss.

Keto Eggplant Recipes

There are many keto-friendly recipes that use eggplant as a key ingredient. Here are some ideas:

• Keto eggplant lasagna
• Keto eggplant parmesan
• Ensaladang talong (Filipino eggplant salad)
• Stuffed eggplant rolls wrapped in bacon
• Hamburger pie casserole with eggplant
• Easy eggplant pizza rounds
• Grilled eggplant
• Roasted eggplant
• Eggplant stir-fries

Tips for Preparing Eggplant

When preparing eggplant, it is important to remove the excess moisture from the vegetable before cooking. This can be done by slicing the eggplant thinly, laying the slices on a baking rack, and sprinkling them with salt. This process helps to improve the texture of the eggplant and prevents your dish from becoming soggy.

Nutritional Information

The nutritional information for 100g of boiled eggplant is as follows:

• Calories: 24
• Total fat: 0.1g
• Protein: 1g
• Total carbohydrates: 5.6g
• Fiber: 2.5g
• Sugar: 3g
• Vitamin C: 2.4mg
• Vitamin K: 16.4ug
• Folate: 21ug
• Potassium: 184mg
• Vitamin B6: 0.1mg

Nutritional information and health benefits of eggplant

Eggplant, also known as aubergine, is a dark purple vegetable in the nightshade family. It is a nutrient-rich food that contains fibre, vitamins, and minerals. A 3.5-ounce (100-gram) serving of eggplant has 6 grams of carbohydrates, 22 micrograms of folate, 2.2 milligrams of vitamin C, 3.5 micrograms of vitamin K, 9 milligrams of calcium, 0.23 milligrams of iron, 14 milligrams of magnesium, 24 milligrams of phosphorus, and 229 milligrams of potassium.

In addition to its nutritional content, eggplant also offers several health benefits. Here are some of the key benefits:

• Rich in Antioxidants: Eggplant contains antioxidants like vitamins A and C, which help protect cells against damage. It is also high in polyphenols, which may improve cells' ability to process sugar for individuals with diabetes.
• Heart Health: The antioxidant nasunin, found in eggplant's purple skin, may help protect cell membranes and reduce the risk of heart disease. Eggplant also contains chlorogenic acid, which can help lower LDL cholesterol levels, a risk factor for heart disease.
• Blood Sugar Control: The high fibre content in eggplant can help regulate blood sugar levels by slowing digestion and reducing sugar absorption in the body.
• Weight Loss: Eggplant is high in fibre and low in calories, making it a suitable option for weight loss regimens. It promotes a feeling of fullness and reduces calorie intake.
• Cancer-Fighting Potential: Eggplant contains compounds such as solasodine rhamnosyl glycosides (SRGs), which have been linked to the death of cancer cells and a reduced recurrence of certain cancer types in animal studies.
• Versatility and Ease of Incorporation: Eggplant is incredibly versatile and can be baked, roasted, grilled, or sautéed. It can also be used as a low-calorie replacement for higher-calorie ingredients in recipes.

Keto-friendly eggplant recipes

Eggplant is a keto-friendly vegetable, and there are plenty of ways to cook it while keeping it keto. Here are some ideas for keto-friendly eggplant recipes to get you started:

Grilled Eggplant with Feta and Herbs

Grilled eggplant is a delicious and simple way to prepare eggplant. This recipe features grilled eggplant slices topped with feta cheese and fresh herbs.

Keto Eggplant Parmesan

This recipe is a keto-friendly take on the classic Italian dish. It uses a breadcrumb substitute (such as almond flour) and keto-friendly marinara sauce to create a crispy and cheesy eggplant dish.

Roasted Eggplant

Roasting eggplant is another easy way to prepare it. Simply slice the eggplant, toss with olive oil and your favourite spices, and roast in the oven until tender.

Eggplant Stir-Fry

Stir-frying eggplant is a quick and tasty option. Try it with garlic and other low-carb vegetables for a flavourful and healthy dish.

Eggplant Pizza

Eggplant can make a great low-carb pizza base. Top it with your favourite keto-friendly toppings, such as cheese, vegetables, and meat.

Baked Stuffed Eggplant

This recipe takes a little more time but is well worth the effort. Simply slice the eggplant lengthwise, scoop out the flesh, mix it with your favourite fillings (such as ground beef and cheese), and bake in the oven until melted and bubbly.

There are plenty of other ways to prepare keto-friendly eggplant dishes, so feel free to experiment and find your favourites!

How many carbs are in eggplant?

Eggplant, also known as aubergine, is a keto-friendly food. It is a member of the nightshades family, which also includes tomatoes, peppers, and potatoes.

A 1-cup serving of cooked eggplant contains 8.6 grams of carbohydrates. This includes 2.5 grams of fibre, resulting in 6.2 grams of net carbs. A 0.5-cup serving of cooked eggplant contains 4.3 grams of total carbs and 3 grams of net carbs.

A whole, uncooked eggplant, weighing about 1.25 pounds, contains 27 grams of carbohydrates. One cup of raw eggplant contains 4.8 to 5 grams of carbohydrates, with 2.4 to 2.5 grams coming from fibre.

What veggies are unlimited on keto?

While there are many keto-friendly vegetables, it is important to remember that even low-carb veggies can add up if eaten in excess. That being said, some of the lowest-carb vegetables that you can eat in larger quantities include:

• Iceberg lettuce
• Spinach
• Mushrooms
• Broccoli
• Cauliflower
• Celery
• Tomatoes
• Asparagus
• Avocado
• Cucumber
• Zucchini
• Kale
• Green beans
• Brussels sprouts
• Cabbage
• Eggplant

These vegetables are generally considered keto-friendly, but remember to count your macronutrients and ensure that you stay within your optimal range.

Frequently asked questions