Eggplant (Cooked, No Added Fat): A Low-Glycemic Vegetable

Eggplant, also known as aubergine in some parts of the world, is a versatile vegetable that can be a valuable addition to a low-glycemic diet. This purple-skinned vegetable offers not only culinary flexibility but also impressive nutritional benefits, especially for those monitoring their blood sugar levels.

Glycemic Index and Glycemic Load

Eggplant has a Glycemic Index (GI) of 32, which places it firmly in the low-glycemic category. Foods with a GI under 55 are considered low-glycemic and are generally excellent choices for blood sugar management.

Even more impressive is eggplant’s Glycemic Load (GL) of only 0.99. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar levels. A GL under 10 is considered low, making eggplant an exceptional choice for those monitoring blood glucose.

Nutritional Profile (per 100g serving)

Cooked eggplant without added fat offers an impressive nutritional profile:

• Calories: 27
• Protein: 1.05g
• Fat: 0.19g
• Carbohydrates: 6.3g
• Fiber: 3.2g
• Sugar: 3.78g
• Net Carbs: 3.1g

Why Eggplant is Great for a Low-Glycemic Diet

The nutritional profile of eggplant makes it an excellent food choice for several reasons:

Low in Calories – With just 27 calories per 100g serving, eggplant is a nutrient-dense food that can help with weight management while providing valuable nutrients.

High in Fiber – Containing 3.2g of fiber per serving, eggplant provides over 10% of the daily recommended fiber intake in a single serving. This fiber content contributes to its low glycemic impact and provides satiety.

Low Net Carbs – With only 3.1g of net carbs per serving, eggplant can be easily incorporated into low-carb eating plans.

Cooking Tips for Keeping Eggplant Low-Glycemic

When preparing eggplant, consider these tips to maintain its low-glycemic properties:

• Roast, grill, or bake eggplant rather than frying to avoid unnecessary added fats
• Season with herbs and spices instead of sugar-based sauces
• Pair with protein sources like chickpeas or lean meat to further reduce the glycemic impact of your meal
• Avoid breading the eggplant, which can significantly increase its carbohydrate content

Incorporating Eggplant into Your Diet

Eggplant’s versatility makes it easy to include in a variety of dishes:

• Use roasted eggplant as a base for dips like baba ganoush
• Add grilled eggplant slices to salads for extra substance
• Use eggplant as a replacement for pasta in dishes like lasagna
• Stuff eggplant with other low-glycemic vegetables and lean proteins

With its favorable glycemic profile, impressive fiber content, and culinary versatility, eggplant stands out as an excellent choice for those following a low-glycemic diet or anyone looking to improve their overall nutritional intake.