Eggplant is also known as aubergine is a fruit, although it is considered a vegetable. This healthy organic food is a rich source of healthy nutrients.
The nutrients of eggplants promote several health benefits. But as a keto lover if you ask” is eggplant keto” the answer is yes.
One cup of eggplant contains less than 2.5 grams of net carbs. This little amount of net carbs make eggplant a natural choice for keto approved vegetables.
Why Is Eggplant Keto?
Health-friendly eggplant is both low in total carbs and net carbs. One cup of eggplant contains 4.82 grams of total carbs and 2.46 grams of dietary fiber.
After deduction of the dietary fiber, the net carbs of eggplants become 2.36 grams. Because of these tiny net carbs, the consumption of eggplants can keep you at ketosis level.
That’s why eggplant is added to the list of keto friendly vegetables. In fact, eggplants are considered among the best high fiber foods with low carbs.
Is Eggplant Good For You?
Eggplant is a highly nutritious food. This low carb food contains a high amount of dietary fiber and potassium.
Moreover, eggplant contains zinc, calcium, copper, magnesium, vitamin C, A, riboflavin, thiamin, folate, etc.
All of these nutrients provide multiple health benefits. The major benefits received from high fiber and potassium-rich eggplant are:
Fiber Benefits
Intake of foods rich in dietary fiber promotes weight loss in overweight or obese people who consume a calorie-restricted diet (1).
High fiber consumption may prevent gallbladder problems especially gallstones (2).
Dietary fiber can reduce the bacterial generation of uremic toxins. That’s why it may improve the gut microbiota metabolism of chronic kidney disease patients (3).
Adequate intake of dietary fiber may prevent type 2 diabetes. It is also able to reduce fasting blood glucose concentration and HBa1c percentage (4).
Dietary fiber increases stool bulk and softens it. Because of this dietary fiber-rich foods can be used as laxatives.
Potassium Benefits
High intake of potassium-rich foods especially vegetables and fruits may aid in (5)
- Lowering blood pressure
- Reduction of cardiovascular disease mortality
- Slowing down the progression of renal disease
- Lowering urinary calcium excretion
- Management of hypercalciuria and kidney stones
- Decreasing the risk of osteoporosis
- Prevention of the development of diabetes
- Reduction of the risk of lethal ventricular arrhythmias in patients with ischaemic heart disease
Is Eggplant Bad For You?
A controlled intake of eggplants is not bad for you, in fact, it is good for you. However, excess consumption of eggplants may cause some health troubles.
Mainly two side effects can be observed from surplus eggplant consumption. These are:
Eggplant is a great source of fiber. According to studies a high intake of fiber increases the rate of bloating in healthy adults (6). That’s why surplus eggplant intake promotes bloating on keto.
Eggplants contain solanine, which is an alkaloid. High consumption of solanine can cause toxicity in the body. The most common side-effects from surplus solanine consumption are
- Nausea
- Vomiting
- Burning and itching sensation in the throat
Eggplant Nutrition Value
Eggplant is a good source of several macronutrients and micronutrients. It contains fiber, protein, and a little amount of fat.
It also contains minerals like calcium, magnesium, iron, zinc, phosphorus, etc. Useful vitamins like vitamin C, B2, B3, B6, A, E, and K are found in eggplants.
A 100 gram serving of keto friendly eggplant contains (7):
- Calorie: 25
- Protein: 0.98 g
- Fat: 0.18 g
- Carbs: 5.88 g
- Fiber: 3 g
- Sugar: 3.53 g
How To Store Eggplants
Unlike most of the other vegetables, eggplant can be stored at room temperature. An eggplant stored at normal room temperature without exposure to sunlight can last for 3-4 days.
Also, eggplant can be stored in the freezer also. But the freezer can soften the eggplants which makes it difficult to eat roasted eggplants.
However, you can consume soften eggplants with soup. But how to store eggplants in the freezer? Well to store eggplants in the freezer put them in a plastic bag and place them in the vegetable drawer of your refrigerator.
How To Eat Eggplants?
Eggplants are mainly consumed as cooked or roasted. To eat eggplants first remove the outer skin and the stem.
Now your eggplant is ready to be cooked. Roasted, grilled, and baked eggplants are used in several delicious recipes.
Some popular recipes with keto friendly eggplants are given below. All of these dishes are low in carbs and nutritious.
- Roasted eggplant with keto garlic salt
- Low carb baked eggplant parmesan
- Ketogenic grilled eggplant with carrot, spinach mix (topped with black pepper & salt)
- Roasted eggplant with cooked keto friendly broccoli and jicama
- Keto friendly eggplant, avocado, tomato mix with mayo
