Treatment of type 2 diabetes requires a healthy diet rich in non-starchy vegetables , lean proteins, healthy fats, and moderate amounts of complex carbohydrates rich in fiber. It is often difficult for people with diabetes to choose healthy foods that include vegetables. They find vegetables boring, bland, or unattractive. As a result, they get stuck eating the same old thing every day, which can lead to cravings for other unhealthy foods. When choosing foods to complement your diet in a healthy way, don't forget the eggplant. It is a low-carbohydrate, high-fiber vegetable that has endless possibilities to diversify your meals. Eggplant also comes in a variety of flavors, making it easy to prepare.
What is aubergine and how to cook it?
Eggplant belongs to the nightshade family, which also includes tomatoes and peppers. Many beneficial drugs have been said to come from this family. Most people are familiar with purple eggplants, but eggplants can also be white or striped, pear-shaped, or cylindrical. They vary in size and can be as small as a golf ball or as large as a soccer ball.
Cultures around the world use eggplants in their kitchens. From Italian aubergine with Parmesan to Turkish slime ghanoush, spicy garlic, Japanese or Asian eggplant, eggplant is a delicious, hearty and healthy vegetable. Due to its dense texture, eggplant is often used as a meat in vegan dishes.
Eggplant is easy to cook. It is not difficult to cut, it can be cut into circles, cubes, wedges, strips, etc. Eggplant also pairs well with any type of protein: chicken, fish, tofu, and more.
Eggplant is low in calories and carbohydrates and rich in nutrients.
Eggplant is a low-carbohydrate, non-starchy vegetable. For example, 1 pound of eggplant contains only 137 calories, 0.986 grams of fat and 32.2 grams of carbohydrates (less than two slices of bread), 16.4 grams of fiber, and 5.37 grams of protein. Eggplant is also cholesterol free. It is almost sodium-free (11 mg in a whole eggplant) and has a low glycemic index . Low glycemic foods do not raise blood sugar levels as quickly as other carbohydrate foods. The amount of fiber is 16.4 grams if the eggplant is unpeeled.
1 cup of diced eggplant (fat free) contains 20.5 calories, 0.148 g of fat, 4.82 g of carbohydrates and 2.46 g of fiber.
Additionally, eggplant is rich in antioxidants that help reduce inflammation and fight disease. It is a good source of potassium. Research has shown that a diet rich in potassium, an essential mineral and electrolyte, can help prevent strokes, high blood pressure, and increase bone mineral density .
How to choose and store eggplants.
When shopping for eggplants, try to choose an eggplant that does not have cracks or discoloration. The eggplant should be clean, shiny, and heavy for its size. Store the eggplant in the refrigerator and use within 5-7 days of purchase.
Healthy ways to cook eggplants
Eggplant is a versatile vegetable that comes in a wide variety of flavors. Eggplant is more so than Parmesan, which can be heavy and high in fat. When cooking eggplants, remember how much fat you are using. Eggplant acts like a sponge and absorbs oil very quickly, so if you want to keep track of your weight, be careful with the oil. Cut the eggplants into long slices and grill or dice them and mix them with other veggies for a colorful and flavorful garnish. You can also use eggplant to make potato chips, high-fiber sauces, and fillings. The possibilities are endless.