Did you know, eggplants are a good source of fibre? Each cup contains 84 kilojoules and 3g of fibre.
Eggplants belong to the nightshade family and while they’re most commonly available with cream flesh and deep purple skin, they can also be found with red, green or black skin.
Low kilojoule, high fibre
Much like raspberries, eggplants are low in kilojoules and a good source of fibre. Each cup contains just 84 kilojoules and 3g of fibre. Aside from preventing spikes in blood sugar, eggplants can reduce the overall carbohydrate and kilojoule content of dishes by replacing ingredients such as pasta and rice.
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Cell protection
Nightshade plants such as eggplants also contain a number of antioxidants including solasodine rhamnosyl glycosides (SRGs), which have been shown to induce the death of a wide variety of cancer cells in test tube studies. Mice studies have also shown that SRGs may result in a long-lasting immunity against cancer.
In addition, eggplants are the most prominent natural source of nasunin, an anthocyanin that’s responsible for giving eggplant skin its rich purple colour.
Nasunin has also been shown to protect cell membranes from damage and can eliminate the build-up of plaque in the blood vessels, which helps keep the cardiovascular system healthy. Nasunin also binds to iron and can inhibit its absorption by the body, which is generally undesirable for those with low iron. To maximise iron absorption, it’s best not to consume iron-rich foods with large amounts of eggplant.
Speak to a Fernwood Food Coach about tailoring a meal plan to meet your goals.
Best eaten
Eggplant is a hugely versatile vegetable that can be enjoyed baked, roasted, grilled or sautéed. It’s delicious simply drizzled with olive oil and seasoning, but is also popular served grilled with a miso paste.
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