Does Eggplant Help You Lose Weight?

Eggplant is so versatile that it can be cooked in so many different ways – eggplant omelet , eggplant parmigiana , steamed eggplant, and the list goes on. Delicious as a main dish and side dish, there’s nothing hard to like about eggplant. In addition to its flavor, eggplant is also great for weight loss and has many other health benefits. Check it out below!

1. Calorie Content

If you’re looking for a food that will keep you full for a while so you can lose weight, eggplant, which is high in carbs and low in calories, is worth it. One cup of cooked eggplant has 35 calories, and 89% of those calories come from carbs. Calories from protein and fat are 6% and 5%, respectively.

2. Low Carbs

The total carbohydrate content of a cup of cooked eggplant is relatively low. It only has about 8.6 grams of carbohydrates per 100 grams. It is a fantastic low-glycemic food, meaning it is digested slowly, does not produce any insulin spikes, and keeps blood sugar levels stable.

Carbs from fiber are 2.5 grams, which is 10% of the recommended daily amount. The best part is that not only are you getting the energy you need to get you through the day, but you are also giving your body the help it needs to digest properly.

3. Low in Fat, Cholesterol and Sodium

In addition to being low in calories, another thing that makes eggplant a great food is its low amount of saturated fat, cholesterol and sodium. These are the three food components that experts advise you to consume only in small amounts. High levels of them are linked to several diseases. You could say that eggplant helps you lose weight because by eating it, this is the least of your worries.

4. Contains Fatty Acids

Another good thing about eggplant is its “good fat” content. Omega-3 and -6, also known as essential fatty acids , are present in eggplant. They are known for their role in promoting proper brain function, preventing cancer and cardiovascular disease, and more.

5. Vitamins

The best way to describe the vitamin content of eggplant is “a little bit of everything.” There is no vitamin that provides more than 5% of the recommended daily allowance per serving. The closest to that is thiamine, at 5%, followed closely by vitamin B6 and vitamin K. The remaining vitamins found in small amounts are vitamins A, C, E, riboflavin, niacin, folic acid, and pantothenic acid.

6. Mineral Content

The most abundant mineral in eggplant is manganese. This mineral is best known for its role in fat and carbohydrate metabolism. It is also important for proper brain function. Other minerals found in eggplant include copper, potassium, and magnesium. Small amounts of calcium, iron, phosphorus, and zinc can also be found in eggplant.

In general, eggplant helps you lose weight and is ideal for those on a diet. By eating eggplant, you get some of the nutrients your body needs, with few calories, which is ideal for losing weight.

7. How to Select and Store

Choose eggplants that are firm and heavy. The skin should be smooth and shiny, and the color, whether purple, white or green, should be bright. It should be free of discolorations, scars and marks, which usually indicate that the flesh underneath is damaged and possibly rotten.

The stem and top on each side of the eggplant should be bright green. As you would with other fruits and vegetables, avoid buying eggplant that has been waxed. To test an eggplant for ripeness, press the skin gently with your thumb. If it springs back, the eggplant is ripe, but if a dent remains, it is not.

Although they may appear hard, eggplants are very perishable and care should be taken when storing them. Eggplants are sensitive to both cold and heat, and should be stored at about 10°C (50°F). Do not cut eggplants before storing, as they will perish quickly if their skin is punctured or their insides are exposed.

Place the whole, unwashed eggplant in a plastic bag and store it in the refrigerator, where it should keep for a few days. If the eggplant is too large for the crisper drawer, don’t try to force it in. This will damage the skin and cause the eggplant to spoil. Instead, place it on a shelf in the refrigerator.

If you buy eggplant wrapped in plastic wrap, remove the plastic wrap as soon as possible, as it will prevent the eggplant from breathing and will take away from its freshness.

8. Preparation and Cooking Tips

When cutting an eggplant, use a stainless steel knife, as carbon steel reacts with its nutrients and causes it to darken. Wash the eggplant first and then cut off the ends.

Most eggplants can be eaten with or without their skin. However, large ones and those that are white in color often have tough skins that may not be palatable. To remove the skin, you can either peel it off before cutting or, if you are roasting it, you can peel it off once it is cooked.

To soften the texture and remove some of the naturally bitter flavor, you can sweat the eggplant with salt. After cutting the eggplant into the desired shape, sprinkle some salt on top and let it sit for 30 minutes. This process will draw out some of the water in it and make it less permeable to any oils that may be cooking.

Rinsing the eggplant after “sweating” it will remove most of the salt.

Eggplant can be baked or steamed. If you’re baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350°F (180°C) for 15 to 25 minutes, depending on the size. You can test for doneness with a knife or fork to see if it goes through easily.

How do you usually take advantage of the fact that eggplant helps you lose weight? How do you usually eat it? Comment below!