Is Eggplant Keto Approved?
Eggplant is a ketogenic vegetable and has a lot to do with a keto diet. The only thing that needed to be explored is how!
What is the nutritional content of eggplant?
Eggplant is loaded with quite a number of healthy nutrients all of which are really important for a human body. Eggplant, therefore, counts as a vegetable that brings with itself a load of good health. Let us see what nutrients are present in eggplant and in what quantity. We shall see nutritional value in terms of 100 grams of eggplants
- Water is present in abundance. It makes around 92g which is perfect for the keto diet
- Around 1g of proteins are present
- 100 grams of eggplant also has 3 grams of dietary fiber which again are good for the keto diet
- Eggplant also contains several vitamins like vitamin K and vitamin C.
- It also possesses some essential electrolytes that are the backbone of a keto diet for example magnesium and potassium. Moreover, copper and manganese are also available in eggplant.
- In addition to this eggplant is also rich in adequate amounts of calcium, glucose, and sucrose.
What is the value of carbs in Eggplant?
As the major thing, we are dealing with here is a keto diet, and carbs are the nutrients around which the whole keto diet revolves. Therefore, it is imperative to know the number of carbs that are present in eggplant.
In an eggplant of average size, the total number of carbs does not exceed beyond 4 grams. It is quite a reasonable amount of carbs keeping in view a keto diet and proves that eggplant is low in carbs.
What are the benefits of eggplant?
As the nutritional content of eggplant suggests, the healthy nutrients are sure to lead to an immense number of benefits. Let us talk about the benefits that are specific to a keto diet as our concerned subject is a keto diet.
An eggplant plays a major role in weight loss:
An eggplant makes an excellent choice for weight loss. Owing to the fact that it is low in carbs, has proteins and dietary fiber makes it a great combination for weight loss in terms of a keto diet and any other low carb diet.
It provides an immense amount of energy:
As it is filled with healthy nutrients, therefore the production of healthy body cells releases an abundant amount of energy that keeps you active all day and makes you perform daily life chores in a much better way. It is especially useful in performing exercise during a keto diet.
An Eggplant accelerates brain functioning:
There are phytonutrients present in eggplant. These specifically target brain health and brain performance. As a result of this, memory is also sharpened, and sleep-related issues associated with the keto diet are also sorted out.
It is helpful in preventing cancer:
Eggplant is rich in antioxidants. It is because of this reason, that it battles free radicals and this leads to increased immunity. In addition to this, an eggplant has quite a number of manganese. Manganese has the power of protecting the body against agents that may cause cancer.
An eggplant is too good for pregnant ladies:
The folic acid is present in an eggplant which meets all the requirements of iron deficiency in a pregnant woman. Folic acid plays its vital role by directly protecting the baby in the womb from neural tube defects that may occur and in this way it guards the baby against all the birth defects.
It is immensely effective in strengthening bones and their health:
An eggplant has calcium as well as iron in it. These ingredients truly work when it comes to bone health. Therefore, eggplant contributes in making bones strong. In this way, the chances of osteoporosis are also reduced. Potassium present is further helpful in the proper absorption of calcium by the human body.
What are the side effects of eggplant?
It is no secret that excess of everything is bad and so is the case when it comes to an eggplant especially on a keto diet.
It can lead to abortion :
There is no doubt that it is healthy food for pregnant ladies filled with minerals, vitamins, and other nutrients. However, eating way more eggplant may lead to abortion because it has the ability to induce a menstrual cycle that can cause pregnant women to bleed, resulting in miscarriage and abortion. So pregnant women should keep track of how much eggplant they are consuming.
An eggplant can cause allergic reactions:
This is not a common side effect. It is rare so not everyone reports it. Few individuals experience allergic reactions when they consume eggplant. This may vary from simple rashes, throat swelling, itching, and nausea. However, the relief lies in the fact that these reactions are mild and not severe. Few other individuals may experience gastrointestinal issues.
It could interfere with your antidepressant drug:
If you are a person who takes antidepressant then it is best if you keep your eggplant intake lowest. The reason is that eggplant has a substance called tyramine which is an amino acid. It embezzles with antidepressants and inhibits its working. So the chances are that the huge intake of eggplant shall not only disrupt your antidepressant performance but you will also have to face the issues arising as a result of the absence of antidepressants.
Is eggplant keto friendly?
Yes! Eggplant is definitely keto friendly and is compliant with a keto diet. We have discussed eggplant in terms of its nutritional content, carb value, and benefits from the perspective of a keto diet and all the details have ensured nothing but the fact that eggplant is exceptionally low in carbs, has a just amount of proteins, dietary fibers, and water that we look for in a keto friendly food. Therefore, it is totally okay to have an eggplant on a keto diet.
Keto friendly eggplant recipes :
These recipes of eggplant are keto specific recipes.
- Cut and slice the eggplant and sprinkle salt over it.
- Prepare flour, breadcrumbs mixture and whisked eggs
- Heat oven to 350 degrees
- Rinse off salt from eggplant slices, dry them off.
- Dip them in flour, then egg and at the end in the mixture of breadcrumbs
- Fry the slices till they are golden brown
- Make the layers of eggplant and between them put mozzarella cheese, sauce, and 1 and a half cup of parmesan.
- Bake it for 35 minutes until it is ready to eat.
- Cut and slice the eggplants.
- Meanwhile, heat the oven to 350 degrees.
- Par cook the slices for around 8 to 10 minutes.
- Now prepare a filling by adding and mixing egg, pepper, ricotta, and garlic.
- Put 2 table spoon filling on each slice. Roll the slice from top to bottom.
- Keep placing rollatini in a baking dish.
- Pour what is left of marinara and sprinkle mozzarella cheese over it.
- Bake for 35 to 45 minutes.
- Let it cool down for 10 minutes before garnishing and serving it.
Zaineb Fatima holds a BSc (Hons) degree in Food and Nutrition, and is dedicated to helping others maintain a healthy weight through the use of good supplements. In addition to consuming these supplements herself, she also shares her knowledge about their usage with others. Zaineb is also an expert on a range of health topics, and is happy to share her opinions and insights on matters related to food, health, and nutrition.