Eggplant, Cooked with Added Fat: A Low Glycemic Vegetable Option

Eggplant, also known as aubergine in some countries, is a versatile and nutritious vegetable that can be a valuable addition to a glycemic-conscious diet. Today we’re exploring the nutritional profile and glycemic impact of cooked eggplant prepared with added fat.

Glycemic Information

With a Glycemic Index (GI) of 32, eggplant falls comfortably in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making eggplant an excellent choice for those monitoring their blood sugar levels.

The Glycemic Load (GL) is just 0.97 per 100g serving, which is extremely low. This remarkably low GL means that eggplant will have minimal impact on blood glucose levels, making it suitable for diabetics and anyone following a low-glycemic diet.

Nutritional Breakdown

A 100g serving of eggplant cooked with added fat provides:

• Calories: 51
• Protein: 1.03g
• Fat: 2.92g
• Carbohydrates: 6.13g
• Fiber: 3.1g
• Sugar: 3.68g
• Net Carbs: 3.03g

Why Eggplant is Great for Low-Glycemic Diets

Eggplant stands out as an excellent food choice for several reasons:

• Its low GL of less than 1 means it will cause minimal blood sugar fluctuations
• With just 3.03g of net carbs per 100g serving, it’s suitable for low-carb diets
• The high fiber content (3.1g) helps slow down digestion and stabilize blood sugar
• The addition of fat in cooking further reduces the glycemic impact of this dish

Incorporating Eggplant into Your Diet

Eggplant absorbs cooking fats readily, which makes it satisfying while maintaining its low glycemic status. The added fat not only enhances flavor but also helps slow digestion, further minimizing blood sugar impact.

Try these low-glycemic eggplant preparations:

• Grilled eggplant with olive oil and herbs
• Baked eggplant slices with a light coating of healthy oil
• Eggplant ratatouille with other low-GI vegetables
• Roasted eggplant dip (baba ganoush) with olive oil

Bottom Line

Eggplant cooked with added fat is an excellent choice for anyone following a low-glycemic diet. With its minimal impact on blood sugar levels, good fiber content, and relatively low calorie count, it can be a satisfying addition to meals without compromising glycemic goals.

For more information on low-glycemic foods and their benefits, explore our other articles here at Glycemic Index Guide.