Eggplants, also referred to as aubergines, belong to the nightshade family of plants and are utilized in many dishes around the world. Let\’s find about more about egg plant on the keto diet.
Although often considered a vegetable, they’re technically a fruit, as they grow from an angiosperm and contain seeds.
Many folks remember it that as large and dark purple, but the form, size, and color can vary from small and oblong to long and thin and from reminder purple to white or green.
Eggplant (aka aubergine) gets people talking: Some like it, some hate it, and still others don’t even know what to try to do with it. So you would possibly be wondering: Is it keto-friendly? We’ll mention it here, along with carbs in it.
Is eggplant keto-friendly?
Can you have it on keto? Yes! And, is it low carb? Also yes!
Even though it\’s a ketogenic-friendly fruit like tomatoes, it naturally contains only a few carbs per serving. And although they\’re within the nightshade family like potatoes, they\’re much easier to include in the diet.
How many carbs are in eggplant?
Does it have carbs? It does. One cup of cooked eggplant contains 8 g carbs. (It’s lower for raw ones, but you wouldn’t eat it raw.
And for those counting net carbs, what are net carbs in it? Since it\’s about 2.5 grams of fiber per 1-cup serving, that serving has 6.2 grams of net carbs.
Health Benefits of Egg Plant
Heart health
It is rich in fiber, potassium, vitamin C, vitamin B-6, and antioxidants. A review published in 2019 suggested that eating foods containing certain flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the danger of heart condition.
A 2013 study found that middle-aged women who consumed quite 3 servings every week of blueberries and strawberries — good sources of anthocyanins — had a 32% lower associated risk of heart condition than those that consumed fewer of those fruits.
Blood cholesterol
It contains fiber, and this might benefit cholesterol levels. There is about 2.4 g of fiber in a cup of cooked eggplant cubes, weighing 96 grams (g).
Results of a 2014 study in rodents indicated that chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of rarity lipoprotein, or “bad,” cholesterol and reduce the danger of nonalcoholic liver disease.
Cancer
The polyphenols in eggplant may help protect the body from cancer. Anthocyanins and chlorogenic acid protect cells from free radical damage. This could help prevent the development of tumors and hence the spread of cancer cells in the future.
Rich in Many Nutrients
It is a nutrient-dense food, meaning it contains an honest amount of vitamins, minerals, and fiber in few calories.
One cup (82 grams) of raw eggplant contains the subsequent nutrients:
Calories: 20
Carbs: 5 grams
Fiber: 3 grams
Protein: 1 gram
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
Helps with Weight Loss
They are rich in nutrition and low in calories, which makes them an ideal addition to any diet for weight loss. Fiber moves through the alimentary canal slowly and may promote fullness and satiety, reducing calorie intake
3 grams of fiber and just 20 calories are in every cup (82 grams) of raw eggplant.
In addition, they are frequently used in recipes as a high-fiber, low-calorie alternative for higher-calorie ingredients.
Eye Health
It also contains the antioxidants lutein and zeaxanthin. Lutein appears to play a task in eye health, and it\’s going to help prevent age-related degeneration, which may cause vision loss in older people. In addition to containing a spread of vitamins and minerals, it boosts a high number of antioxidants.
Easy To Include In Diet
These are the various ways in which egg plant can be added on the keto diet :
Pizza crust: Replace pizza crust with sliced eggplant and add spaghetti sauce, cheese, and other toppings for a gluten-free, low-calorie treat.
Side Dish: Saute or stir-fry chunks it in vegetable oil and serve it as a side dish.
Burger garnish: Cut it into thick slices lengthwise and grill them. Serve them alone or during a burger.
Oven-baked fries: Slice it into strips or wedges and bake them.
Pasta topping: Cut it into thick slices, then bake or saute the bread and apply the strips to a pasta dish.
Ratatouille: Saute onion, garlic, zucchini, peppers, and tomato during a little vegetable oil to form ratatouille, a stewed vegetable dish.
Bottomline
Eggplant is a high-fiber, low-calorie food that\’s rich in nutrients and comes with many potential health benefits. From reducing the danger of heart condition to helping with blood glucose control and weight loss, they are an easy and delicious addition to any healthy diet.
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