Do You Need More Eggplant in Your Diet? (2024)

Eggplants, scientifically called Solanum melongena L., are nightshade vegetables. They are grown worldwide and, though popularly known for their purple color, come in various forms and colors. Also, like vegetables in general, they are good for you.

An eggplant's nutritional value is that it's low-carb, low-calorie, and a good fiber source. The potential health benefits of eggplants are rooted in their antioxidant content, heart disease risk protection, and more. Read on for more about eggplants, including more about their benefits, risks, and the healthiest way to eat eggplant.

Antioxidants can help reduce cell damage in the body; eggplant contains many antioxidants, such as polyphenols like phenolic acids and flavonoids. It also has anthocyanins, the pigments that give eggplants their purple hue, which have antioxidant properties linked to anti-inflammation and reduced risk of obesity.

2. May Benefit Brain Health

Another antioxidant called nasunin can protect cells from damage that can lead to premature aging and disease. It reduces inflammation in the brain and can improve blood flow and signals between synapses, which are places of connection and communication for nerves. This can make eggplant an important food for protecting against neurodegenerative diseases such as Alzheimer's disease.

They may offer protection against heart disease. Central blood pressure, or the pressure in the aorta—which sends blood from the heart out to the body—is a predictive measure of heart disease and stroke. Anthocyanins help prevent the oxidation of "bad" LDL cholesterol, a precursor to artery hardening, which can lead to either heart attack or stroke.

4. Can Be Helpful for Weight Management

Low-carb diets can be effective for weight loss, and eggplant can play a role in weight management due to its carb content. Eggplant is a non-starchy, low-carb vegetable: a one-cup portion, about the size of a baseball, contains a little under 5 grams (g) of carbs. Eggplant also contains fiber. Fiber helps regulate blood sugar and insulin levels and supports weight loss by boosting fullness.

One cup of raw, cubed eggplant contains the following:

Risks

While eggplants have benefits, there are some potential risks to eating the vegetables based on their alkaloid and oxalate content and their potential to cause allergic reactions.

Alkaloid Content

Eggplants are nightshade family members along with tomatoes, bell peppers, and potatoes. One of the risks of eating vegetables from the nightshade family is that they contain alkaloids. Alkaloids are compounds linked to inflammation.

If you have an existing inflammatory condition, such as rheumatoid arthritis or osteoarthritis, avoiding nightshades may help to prevent exacerbating your symptoms. Research is ongoing to determine the exact effects of nightshade vegetables and their ability to cause inflammation.

Allergic Reaction

Many foods can cause allergic reactions, like hives and swelling. While eggplant is not a common food allergen, it's possible to have an allergic reaction to eggplant.

Oxalate Content

Eggplants also contain oxalates, plant-based molecules the kidneys get rid of. However, eating too much eggplant could be problematic for some individuals if they have kidney issues. High levels of oxalates can harm kidney function and may lead to kidney stones.

Eggplant is a vegetable that you can add to your diet in many ways. Below are tips for preparing and eating eggplant.

How To Cook and Prepare It

When cooking eggplant, try to include the skin as often as possible. It's edible and contains many of the beneficial nutrients. A traditional way of preparing eggplant is to pre-salt it. This process includes:

• Coating the eggplant with salt
• Letting it sit for 30 minutes or more to allow for liquid release
• Blotting the vegetable to soak up liquids and reduce the salt content that's left

You can quickly cube and sauté eggplant on the stovetop with extra virgin olive oil (EVOO), garlic, sea salt, and black pepper. Before baking, roasting, or grilling, coat the veggie with oil. For example, roast eggplant in the oven on a baking sheet, brushed or drizzled with a little avocado oil.

How To Enjoy It

There are many ways to enjoy eggplant. You can:

• Add it to salads
• Eat it as a side dish
• Toss it with spaghetti squash paired with fresh basil

Leftover roasted eggplant can be chopped and pureed (skin and all) into a dip called baba ghanoush. The dip can be made with:

• EVOO
• Garlic
• Lemon juice
• Pepper, cumin, and tahini
• Sea salt

When sliced in half lengthwise, eggplant can be scooped out, combined with additional ingredients, like beans and herbs, and stuffed. Eggplant slices can be used instead of noodles to make veggie lasagna when baked in thinner rounds.

Eggplant also makes a great addition to stir fry. If you're an adventurous eater, try incorporating eggplant into desserts, like eggplant cake or eggplant "bread" pudding—minus the bread.

A Quick Review

Eggplants come with antioxidants and other possible benefits related to heart and brain health. They are also a low-carb option with fiber. There are risks of eating eggplants, like potential allergic reactions, kidney stone formation, and increased inflammation. However, for people who can enjoy eggplant, many ways to prepare and eat the vegetable are available.