Eggplant, or the Eggplant in Urdu (Baingan), is a deep purple vegetable deeply ingrained in gastronomies worldwide, Middle Eastern dips, Indian curries. Technically a fruit, eggplant is consumed like a vegetable and highly acclaimed worldwide for nutritional dominance and politeness. The chameleon ingredient has today also become more-than-latest health food of the day, widely admired for low-calorie count, high fibre, and extremely powerful antioxidants.

Regardless of whether you are in need of weight loss tips, tips for lowering blood sugar levels, or tips to aid in digestion, incorporating eggplant into your diet can be life-changing. We will start speaking about its nutritional content, cooking uses, potential side effects, storage, and nutrition facts, in this complete guide.

What is Eggplant?

Eggplant (Solanum melongena) is a member of the nightshade family, i.e., peppers and tomatoes. Eggplant is also available in numerous shapes and colors—oval-shaped, round, long and thin, and striped or white eggplants. Dark purple eggplant is most commonly used.

It is called baingan in South Asia and is utilized in traditional recipes like baingan bharta (mashed eggplant), bagara baingan (Hyderabadi eggplant curries), and some other stir-fry or gravy preparations. Outside India, it is utilized in Italian eggplant parmesan, French ratatouille, Chinese eggplant stir-fries, and Greek moussaka.

Eggplant Nutrition Facts (Per 100g Cooked)

Pay close attention to what you are putting into your mouth with each bite and you can eat just as well. The nutritional content of eggplant is as follows:

  • Calories: 25 kcal
  • Carbohydrates: 6 g
  • Dietary Fiber: 3 g
  • Protein: 1 g
  • Fat: 0.2 g
  • Potassium: 230 mg
  • Vitamin C: 2% Daily Value (DV)
  • Vitamin B6: 6% DV
  • Folate: 5% DV
  • Manganese: 10% DV
  • Magnesium & Iron: Trace amounts
Eggplant is nutritionally unique due to its phytonutrients—namely nasunin, a dark purple core antioxidant, and chlorogenic acid, antimicrobial and anti-inflammatory.

Health Benefits of Eggplant


Aids in Weight Control

Eggplant is not diet food and also has plenty of fiber, so you will not feel guilty adding it to a meal. Fiber delays the absorption, makes you full, and keeps you from reaching for some snacks. If you are on diet and want to reduce calories, eggplant roasted or grilled is one great filler food that you'll be eager to gobble up but which is also healthy.

Reduces Bad Cholesterol

Eggplant and cholesterol are good mates. It is observed to keep the heart healthy by reducing LDL (bad) cholesterol. Intestinal fiber catches cholesterol and eliminates it from the body without being absorbed. Antioxidants also prevent damage and artery blockage.

Regulates Blood Sugar

Since eggplant is a low glycemic index vegetable with high fiber, Eggplant in diabetes diet is the best vegetable for diabetic patients. Eggplant slows the absorption of blood glucose and maintains the level of blood sugar constant.

Antioxidizes Free Radicals

Eggplant's deep purple color has nasunin, an anthocyanidin with cell-protective against oxidative damage. It can be applied in the prevention of chronic disease such as cancer, cardiovascular disease, and neurodegenerative disease.

Protects Brain Function

Apart from preventing oxidizing damage, nasunin also provides room for the entry of nutrients into brain cells and passage for the removal of wastes. This could save thinking capacity and inhibit age-related loss.

Digestive Health

Eggplant is rich in fiber which is digestive-healthy. Healthy gut and bowel health is achieved by its potential to encourage healthy gut bacteria.

Bone Strengthening

While in lower amount, eggplant contains minerals like manganese and copper that support healthy bones. Phytochemical antioxidants in eggplant slow bone deterioration over time.


Preparation Methods of Eggplant

Eggplant is easiest to handle in the kitchen. Simply because eggplant is spongy and has light flavor, it absorbs the flavor well. Use the methods that you can employ:

  • Grilled or Roasted: Delicious smoky side vegetable, salad topping, or dip.
  • Mashed: Baingan bharta or baba ghanoush. Greek street food is a huge hit.
  • Stuffing: Bone eggplant and stuff with rice, vegetables, meat, or lentils.
  • Curried or Stir-Fried: Most often served on the Indian and prevailing Asian dinner plates.
  • Baked or Fried: Dip in eggplant parmesan, or bread it and enjoy a tasty treat.
  • As a Meat Substitute: Employed daily for its weight in vegetable dishes like eggplant lasagna.
Finely chop and mix with soups, stews, or pasta sauce and add texture and nutrition.

Side Effects of Eggplant

Eggplant is otherwise non-toxic most of the time, but take heed of the following:

Contains Solanine

Eggplant is a nightshade vegetable and has solanine, which is a natural poison. It'll make your stomach hurt or your joints ache if you consume excess, to a picky person such as an arthritic patient.

Can Cause Allergy

Although as uncommon as they are, eggplant allergy does exist. Its symptoms are itch, rash, and in their worst form, swelling or inability to breathe. If you are allergic, visit a physician instantly.

Oxalate-Rich

Eggplant is very oxalate-dense, and this can be utilized to formulate kidney stones in vulnerable individuals. If you are at risk of kidney stone formation, eat more than reasonable only.

Interacts with Iron Absorption

Eggplant flesh has an antioxidant nasunin that is iron-binding and prevents iron absorption. Avoid humongous eggplant servings with iron foods if you're anemic.

Storage of Eggplant

For storing fresh and delicious:
  • At Room Temperature: Store whole eggplant at room temperature for 1–2 days in a dark area.
  • In the Refrigerator: Store in a perforated plastic bag or crisper drawer for 5–7 days, topped with a paper towel.
  • Don't Cut Too Early: Eggplant oxidizes very quickly once cut and becomes brown. Cut it just slightly before preparing.
  • Freezer Tip: Keep eggplant slices and mashed eggplant in covered storage and use afterwards.

Conclusion

Baingan, or eggplant, isn't just great-looking on your plate—it's a nutty nutritional superstar and the secret to indulging in a healthy, plant-lovin' lifestyle. It contains vitamins, minerals, antioxidants, and fiber, and is particularly handy at keeping your heart purring in top condition, slimming down, regulating blood sugar, and brain function.
While maybe not everyone's cuppa, eggplant is nutrient-rich, cheap, and delicious and a great addition to any diet. Pan-fried in cheese, roasted as a salad topping, or spiced and pureed, nutrition and flavor are packed into every mouthful.

Please book an appointment with the best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find the verified doctor for your disease.