Eggplant nutritional value
A cup of raw eggplant (equivalent to 82 grams), 20 calories, 0.8 grams of protein, 4.8 grams of carbohydrates and 0.1 grams of fat provide. Eggplant is also a good source of fiber, manganese and potassium. The following nutrition information is provided by the US Department of Agriculture:Calories 20.5 Fat 0.1 G Sodium 1.6 Mg Carbohydrate 4.8 G Fiber 2.4 G Sugar 2.9 G Protein 0.8 G Manganese 0.2 mg Potassium 188 mg
A cup of raw eggplant contains 4.8 grams of carbohydrates, about half of which, 2.4 grams, come from fiber. There is also about 3 grams of natural sugar in eggplant. Therefore, eggplant is a low-sugar food and its glycemic load is estimated to be one for a meal.
Eggplant is almost completely fat-free.
One serving of eggplant contains less than one gram of protein.
Vitamins and Minerals
Eggplant is a significant source of most vitamins and minerals. Not minerals. However, this vegetable provides 10% of the daily requirement of manganese and small amounts of potassium, vitamin K, vitamin C, vitamin B6, niacin, copper and magnesium.
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Health benefits of eggplant
People who eat eggplant regularly can Benefit from the benefits of eggplant through the nutrients it contains, such as fiber, plant nutrients and anthocyanins.
Supporting bone health
Eggplant is a good source of manganese. Manganese is a mineral required for several functions in the human body; Among the processes that keep bones healthy. Manganese interacts with other nutrients such as calcium and vitamin D to help keep bones healthy. Researchers do not know exactly how much manganese plays a role in this, but animal studies have shown that manganese deficiency can impair bone formation and reduce bone mineral density. Manganese supplementation, on the other hand, can increase both bone mineral density and bone formation.
Reducing Cell Damage Eggplant contains relatively high amounts
of various types of phytonutrients, especially nazonin and
chlorogenic acid, which can help protect cells from damage and
reduce the risk of heart disease.
3. Improves digestion and digestion
Another benefit of eggplant is that the fiber in eggplant can help maintain a healthy digestive system. Fiber is an indigestible part of carbohydrates and helps regulate the intestines by regulating swallowing, digestion, absorption and metabolism. Most adults should consume about 25 to 38 grams of fiber per day. One cup of raw eggplant provides about 10 percent of your daily fiber needs.
Studies have shown that people on high-fiber diets are less likely to develop cardiovascular disease. Other research has linked increased fiber intake to a reduced risk of diabetes and certain types of cancer. Plant-based diets are increasingly healthier and reduce the risk of chronic diseases such as high blood pressure and diabetes. Are associated with cardiovascular disease or obesity. Eggplant can have a meaty taste and texture, so many people use it as a meat substitute in vegetarian recipes. However, unlike meat, it does not provide much protein.
5. Helping to maintain weight
Plant and fiber-rich diets are associated with maintaining a healthy weight and reducing the risk of obesity. Studies have shown that people on high fiber diets are healthier. Epidemiological and clinical studies have also shown that dietary fiber intake is inversely related to metabolic conditions such as obesity and type 2 diabetes.
Sensitivity to night foods such as eggplant is rare. If you suspect an eggplant allergy, seek out a qualified health care provider for personal advice.
Despite the benefits of eggplant mentioned earlier, some people avoid nightshades or eggplant-like vegetables to reduce inflammation in the body. An anti-inflammatory diet (AI) excludes lean vegetables and many other foods, including wheat, corn, soy, dairy and citrus fruits. People with inflammatory diseases such as psoriasis, rheumatoid arthritis, allergies, asthma or autoimmune diseases can try this diet to help manage their condition.
This diet has been studied with varying results. In a study that examined the effect of AI diet on people with type 2 diabetes, researchers concluded that AI diet does not affect inflammatory markers more than a control diet. But researchers who reviewed prescription AI diets in people with inflammatory bowel disease found that the diet could improve symptoms and inflammation. The researchers suggested that more research is needed to fully understand the benefits of these diets. Eggplants come in many shapes and sizes. Most of the eggplants you see in Iranian shops are ordinary eggplants, which of course are also known as American eggplants. These are usually the cheapest and most affordable type of eggplant.
- Italian eggplants are similar to American eggplants, but smaller. The species are smaller.
- Chinese eggplant is similar to Japanese eggplant, but is usually lighter in color.
- Indian eggplant is often called baby eggplant because of its small ball-shaped appearance.
Other types of eggplant include graffiti eggplant, small green eggplant, white eggplant, Thai eggplant and the legendary eggplant.
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memorable Eggplant is the best time to eat, especially the common
types, available in most grocery stores all year round. Its peak
season is late summer to early fall.
When buying eggplant, choose one that is heavy in size. Eggplant should be fleshy and have smooth and shiny skin. Avoid buying spotted eggplants.
Storage and food safety
Eggplant spoils quickly after slicing, so do not cut it until you are about to cook. You can freeze the eggplant, whether cooked or uncooked, and it stays in the freezer for up to 12 months if packed in a good, impermeable plastic bag.
How to prepare
Some people eat eggplant with the skin on it, and some prefer to peel it before using it in a recipe. This is a personal preference, but the skin can be firm, especially in larger eggplants. So if you do not want to eat eggplant skin, peel it with a sharp knife before cutting or slicing it.
Many people salt eggplant before cooking. If the eggplants are not salted before cooking, they may become juicy. This is because they are filled with water-containing cells, and when they are fried, the heat is expelled by the air between the cells, and if the eggplant is not salted, the oil can seep into the air bags and moisten it. Meanwhile, a small amount of salt can draw water out of the cells, causing air bubbles to collapse.
Some say that salting eggplant removes some of its bitterness. Of course, this is another personal preference. Japanese and Chinese eggplants are less bitter and therefore require less salt to cook.
Eggplants can be eaten fried, grilled, stuffed and grilled with bread. It can also be eaten in cubes and added to delicious recipes to get the taste and texture you want. There are countless ways to use this versatile and almost light vegetable. Also, you should not overcook the eggplant, but the result of low cooking will be a very hard and sometimes bitter food.
In this article, we tried to find useful information about We present the benefits of eggplant and how to consume it, and we hope you found this article useful. The variety of foods you can make with eggplant is huge, but in the meantime, probably the best eggplant stew with eggplant curd always has its own fans, and you can read how to prepare them in this magazine.The content is purely educational and informational. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: verywellfit <// a>