Eggplant, a fruit from the Solanaceae family often mistaken for a vegetable, is a versatile ingredient in cuisines worldwide. Recognized for its glossy purple skin, eggplant comes in various colors and shapes. Beyond its culinary uses, eggplant offers several health benefits, including aiding in weight loss and improving cardiovascular health.
Overview of Eggplant
Eggplant is technically a fruit because it develops from a flowering plant and contains seeds. While the glossy purple, tear-drop-shaped eggplant is most common, this versatile fruit comes in many colors and shapes. Oval, long, and slender eggplants, or those shaped like a melon, with skins in white, green, pink, orange, or even striped patterns, can be found at local markets.
When you cut into an eggplant, the flesh is white, sometimes tinged with green or yellow, with small beige seeds scattered throughout. If the inside is brown, the eggplant may be spoiled. Eggplants are commonly used in European cuisine, much like potatoes, tomatoes, and peppers. Originating from India and Asia, eggplants arrived in Europe with the Islamic Empire in the 7th and 8th centuries. Historians believe the British coined the term "eggplant" during their occupation of India. Other names for eggplant include aubergine and brinjal.
The eggplant is a nightshade vegetable, like potatoes, tomatoes, and peppers. It originally comes from India and Asia, where it still grows wild. Eggplants made their way to Europe with the Islamic empire in the 7th and 8th centuries.
Eggplant has a rich, meaty inside that takes on a creamy consistency when you cook it. The hearty texture makes it a good stand-in for meat. Eggplant comes in these varieties:
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- Dusky or classic -- the familiar eggplant shape with shiny purple skin
- Epic -- teardrop-shaped with purple-black skin
- Black bell -- pear-shaped with glossy black skin
- Ghostbuster -- long, white, oval
- Ichiban -- long, thin, purple
- Slim Jim -- thin, bright purple
- Easter egg -- small, oval that's colored white, orange, yellow, or green
Nutritional Profile of Eggplant
Eggplant is very low in calories but manages to pack in plenty of healthy essential nutrients.
In a cup of cooked eggplant, you'll find:
- 35 calories
- 0.8 grams protein
- 0.2 grams fat
- 8.6 grams carbohydrate
- 2.5 grams fiber
A serving also has vitamins such as:
- Folate: 19 micrograms
- Vitamin A: 1 mcg
- Vitamin C: 2 milligrams
- Vitamin K: 3.6 micrograms
You'll get these minerals in one serving:
- Calcium: 10 milligrams
- Iron: 0.23 milligrams
- Magnesium: 14 milligrams
- Phosphorus: 25 milligrams
- Potassium: 234 milligrams
With only 25 calories and less than 1 gram of fat per 100 grams, eggplant is an essential food in weight loss diets, as long as it's not fried in excess oil. Eggplant also contains antioxidants such as vitamins A and C, which protect the body's cells from damage and slow the aging process.
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Eggplant's Role in Weight Loss
Due to its low calorie content (only 25 Kcal per 100 grams), eggplant is considered an ideal food for weight loss diets. The fiber in eggplants and other plants can help people manage their weight and prevent obesity. A high-fiber diet reduces the consumption of other foods since fiber promotes a feeling of fullness. Eggplants are high in fiber and low in calories, contributing to a healthy, low-calorie diet. However, eggplants can absorb a lot of oil when stir-fried or cooked. Anyone aiming to lose weight should consider steaming, boiling, or even eating them raw instead of frying.
Eggplant can benefit a weight loss diet due to its low-calorie content and high fiber composition. The fiber in eggplant can promote satiety and help control appetite, potentially leading to reduced calorie intake. Additionally, its nutrient density, particularly its rich array of vitamins, minerals, and antioxidants, can contribute to overall health and well-being, supporting weight management efforts.
Health Benefits of Eggplant
Eggplant has been a crucial part of traditional medicine for thousands of years. In ancient Indian Ayurveda, white eggplant was used to treat diabetes, and its roots were used to reduce coughing caused by asthma.
The eggplant has been an ingredient in traditional medicine for thousands of years. In the ancient Indian system of ayurvedic medicine, practitioners used white eggplant to treat diabetes and the roots to relieve asthma.
Eggplant contains a plant-based compound called polyphenols, which may help cells process sugar molecules better for diabetic patients. Initial lab studies on cells suggest that eggplant can protect the body from DNA damage that could lead to cancer. However, scientists need more time to study human trials before reaching a final conclusion.
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The fiber, potassium, vitamin C, vitamin B6, and antioxidants in eggplants support cardiovascular health and help prevent metabolic heart diseases. A 2019 study showed that consuming foods rich in flavonoids, including anthocyanins, helps reduce inflammation, a factor that increases heart disease risk. A 2013 study found that women who consumed blueberries and strawberries (rich in anthocyanins) weekly had a 32% lower risk of heart disease compared to those who consumed fewer of these fruits. Another study concluded that women eating more anthocyanins had significantly lower blood pressure and less arteriosclerosis than those with a lower intake of these compounds.
One of the biggest nutritional benefits of eggplant is its fiber content. For just 35 calories per cup, you'll get almost 3 grams of dietary fiber, which supports your gut health and so much more. "People don't realize that fiber binds cholesterol in the body, and then it actually helps you take cholesterol out of your body," she explains, which has major benefits for heart health. And fiber helps you feel fuller, she adds.
The other big benefit of eggplant is that it's rich in antioxidants, which also support heart health. “Eggplant has a lot of polyphenols, one of which is in anthocyanin, which gives it that deep purple, blue color,” Shelly Wegman, registered dietitian with UNC Rex Nutrition Services, told TODAY.com recently. You can also find anthocyanins in other similarly-hued foods such as blueberries and blackberries. Although you may have heard that plant foods in the nightshade category - including eggplants and tomatoes - can cause inflammation in the body, Rizzo says, in fact, the opposite is true.
Anthocyanins have benefits for heart health and can help combat free radical damage, giving them anti-inflammatory benefits as well, she explains. "They fight chronic inflammation, which lasts for a long period of time and is associated with chronic diseases, like heart disease, cancer, and even things like dementia and Alzheimer's," Rizzo says. "If you eat foods that are rich in antioxidants, that lowers the inflammation and that lowers the risk of those diseases over time."
Along with antioxidants, eggplant also provides some essential vitamins and minerals, Wegman says, including potassium, folate and manganese. She calls out the manganese in particular, which "contributes to the metabolism of glucose, carbohydrates, cholesterol and amino acids,” Wegman explains. “Manganese also aids in with the blood clotting process, so it helps wound healing," she adds.
Manganese is a trace mineral, so we only need a little bit of it to meet our body's requirements. And eggplant is a good source.
Eggplant Glycemic Index and Diabetes
Eggplant has a very low glycemic index, with a value of around 15. This implies that eggplant has minimal impact on blood sugar levels, making it a favorable food choice for individuals concerned about managing their blood glucose. Considering the serving size of 100g, eggplant contains approximately 5.88g of carbohydrates per serving, which is a relatively low amount. The glycemic load (GL) of eggplant per serving can be calculated by multiplying the glycemic index by the carbohydrate content and dividing the result by 100, resulting in a glycemic load of approximately 0.88 per serving.
Eggplant can be a safe and beneficial addition to the diets of individuals with diabetes, given its low glycemic index and carbohydrate content. Its high fiber content can aid blood sugar regulation and improve glycemic control. Furthermore, the presence of bioactive compounds in eggplant, such as phenols and flavonoids, has shown potential in reducing the risk of complications associated with diabetes, as evidenced by research from the Journal of Medicinal Food.
Potential Health Issues from Eating Eggplant
Eggplants and certain other vegetables contain a chemical called solanine, which some believe exacerbates inflammation, making conditions like arthritis worse. While there is no solid evidence proving that the small amount of solanine in eggplant worsens arthritis symptoms, if you notice joint pain flaring up after consuming eggplant, it might be worth considering eliminating it from your diet. Rarely, individuals may be allergic to eggplant. Symptoms of an eggplant allergy include rashes, facial swelling, itching, hives, and hoarseness.
Allergies to eggplant are relatively uncommon but can occur, particularly in individuals sensitive to certain proteins present in the vegetable. Symptoms of an eggplant allergy may include itching, swelling, or tingling in the mouth, throat, or lips; in severe cases, it could lead to anaphylaxis.
How to Prepare Eggplant for Maximum Weight Loss Effectiveness
Before cooking eggplant, wash it and cut off both ends. The skin is edible but is often removed because it can be tough. Eggplant naturally has a slightly bitter taste, so it's recommended to sprinkle it with salt and let it sit for 30 minutes. The salt will reduce the bitterness and prevent eggplant from absorbing too much oil, which can make it greasy while cooking. Be sure to rinse the salt off before cooking.
You can roast, bake, steam, or stir-fry eggplant. When chopped, it makes a great addition to curries and soups. Europeans enjoy a recipe called eggplant parmesan, but keep in mind that breading and frying eggplant increases its calorie and fat content. For weight loss, it's better to bake eggplant rather than fry it. To bake whole eggplants, pierce the skin with a fork, similar to baking potatoes. After about 30 minutes in the oven, you can scoop out the flesh and stuff the eggplant or mash it into soups, stews, or dips. Don’t cut eggplant until you’re ready to cook it as it spoils quickly. Instead, store it in the refrigerator to keep it fresh for up to a week.
Best Ways to Cook With Eggplant:
A staple in many cuisines around the world, eggplant has a unique texture and mild taste that make it an impressively versatile veggie in the kitchen.
While the skin can be a little tough, it's full of nutrients. And the inner flesh has a characteristically spongy texture that absorbs flavor and, when cooked down even further, can be blitzed into dips like baba ganoush. Some people also find eggplant to have a "meaty" texture, Rizzo notes, making it a possible meat substitute in some dishes, including eggplant meatballs and eggplant parmesan.
Here are some simple eggplant recipes that will help tantalise your taste buds and help you lose weight:
Grilled eggplant recipe
Ingredients:
- 1 large eggplant
- 2 tablespoons of olive oil
- 1 lemon (juice and zest)
- 1 tablespoon of chopped fresh herbs (oregano, thyme, parsley)
- Salt and pepper to taste
Steps:
- Slice eggplant into 1/2-inch thick rounds.
- Brush with olive oil, and lemon juice, and season with salt and pepper.
- Grill over medium heat for 5-7 minutes per side, or until tender and slightly charred.
- Sprinkle with lemon zest and fresh herbs before serving.
Roasted eggplant recipe
Ingredients:
- 1 large eggplant
- 2 tablespoons of olive oil
- 2 tablespoons of tahini
- 1 tablespoon of lemon juice
- 1 clove garlic (minced)
- 2 tablespoons of water
- Salt and pepper to taste
Steps:
- Preheat oven to 400°F (200°C).
- Cut eggplant in half lengthwise. Score the flesh in a crosshatch pattern.
- Brush with olive oil and season with salt and pepper.
- Roast for 30-40 minutes, or until soft and tender.
- While eggplant roasts, whisk together tahini, lemon juice, garlic, water, salt, and pepper to make the sauce. Adjust consistency with more water if needed.
- Drizzle tahini sauce over roasted eggplant before serving.
Eggplant and tomato curry
Ingredients:
- 1 large eggplant (cubed)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 1 inch ginger (grated)
- 1 can (14 oz) diced tomatoes
- 1 teaspoon of curry powder
- 1/2 teaspoon of turmeric powder
- 1/4 teaspoon of cayenne pepper (optional)
- 1 tablespoon of olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish.
Steps:
- Heat olive oil in a large pan. Add onion and cook until softened.
- Add garlic and ginger, and cook for 1 minute.
- Add curry powder, turmeric, and cayenne pepper (if using). Cook for 30 seconds.
- Add diced tomatoes and eggplant. Season with salt and pepper.
- Cover and simmer for 20-25 minutes, or until eggplant is tender.
- Garnish with fresh cilantro before serving.
Baked eggplant fries
Ingredients:
- 1 large eggplant
- 1 egg white
- 1/2 cup breadcrumbs (whole wheat preferred)
- 1/4 cup grated Parmesan cheese (optional)
- 1 tablespoon of olive oil
- Salt and pepper to taste
Steps:
- Preheat oven to 400°F (200°C).
- Peel and cut eggplant into fry-shaped sticks.
- Whisk egg white in a bowl.
- In another bowl, combine breadcrumbs, Parmesan cheese (if using), salt, and pepper.
- Dip eggplant sticks in egg white, then coat with breadcrumb mixture.
- Arrange on a baking sheet lined with parchment paper.
- Drizzle with olive oil.
- Bake for 20-25 minutes or until golden brown and crispy.
Eggplant and chickpea stew
Ingredients:
- 1 large eggplant (cubed)
- 1 can (15 oz) chickpeas (drained and rinsed)
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 1 can (14 oz) diced tomatoes
- 1 cup vegetable broth
- 1 teaspoon of cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon red pepper flakes (optional)
- 1 tablespoon of olive oil
- Salt and pepper to taste
Steps:
- Heat olive oil in a large pot. Add onion and cook until softened.
- Add garlic and cook for 1 minute.
- Add cumin, paprika, and red pepper flakes (if using). Cook for 30 seconds.
- Add diced tomatoes, vegetable broth, eggplant, and chickpeas. Season with salt and pepper.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until eggplant is tender.
Stuffed eggplant with quinoa and vegetables
Ingredients:
- 2 medium eggplants
- 1 cup cooked quinoa
- 1/2 cup chopped vegetables (bell peppers, zucchini, onions)
- 1/4 cup tomato sauce
- 1/4 cup grated mozzarella cheese (optional)
- 1 tablespoon of olive oil
- Salt and pepper to taste
Steps:
- Preheat oven to 375°F (190°C).
- Cut eggplants in half lengthwise. Scoop out the flesh, leaving a 1/2-inch border. Chop the scooped-out flesh.
- Heat olive oil in a pan. Add chopped eggplant flesh, vegetables, and tomato sauce. Cook until softened.
- Mix in cooked quinoa. Season with salt and pepper.
- Stuff the eggplant halves with the quinoa mixture.
- Sprinkle with mozzarella cheese (if using).
- Bake for 20-25 minutes, or until cheese is melted and bubbly.