Eggplant is good for weight loss, as it keeps you full, with only 25 calories per 100g. Minerals and antioxidants in eggplant are involved in energy metabolism and protect from obesity.
Eggplant regulates energy intake!
Above all, eggplant is good for weight loss because it can control energy intake. It’s particularly high in water and fiber. Actually, raw eggplant is 92% water.
Moreover, eggplant has about 3 grams of fiber per 100g, which is more than 10% of the Daily Value. A whole eggplant contains more than 16 grams of fiber, which is 57% of the DV!
Foods high in water, fiber, and protein promote satiety. Fiber delays digestion and expands in the stomach. It can keep you full for hours. So, you eat less without feeling hungry!
Eat eggplants with a protein-rich food, like, mushrooms, beans, meat, poultry, fish, eggs, or certain vegetables (e.g. broccoli, spinach, kale) to lose weight. Eating eggplants with a protein source can keep you full for hours with only a few calories! A whole eggplant has approximately 5 grams of protein.
Eggplant supports weight loss, as it’s nutrient-dense
Most noteworthy, eggplant is good for weight loss because it has only 25 calories per 100g. A large eggplant has only 140 calories! It promotes caloric deficit.
First, eggplant is good for weight loss, as it has a low glycemic index of 38. Foods with a glycemic index lower than 55 are considered good for dieting. They don’t cause spikes of your blood sugar levels, which is crucial for following a long-tern diet for weight loss.[1]
Furthermore, eggplant is good for losing weight as it’s high in water. Actually, a whole eggplant has about 500 grams of water!
The body needs water to burn fat. Proper hydration is necessary for a good metabolism. Most adults should drink at least 64 oz of water a day. If you don’t like drinking plain water, you should eat lots of vegetables and fruits, instead. Most of them are mainly water. Also, you could drink fruit juices, such orange juice, in moderation. Water lemon, in particular, is beneficial for weight loss!
Furthermore, eggplant hydrates better than water, as it’s also packed with electrolytes, and other minerals. Eggplant is an excellent dietary source of calcium, iron, magnesium, phosphorus, and potassium. Diets high in magnesium, and potassium have been linked to a decreased rick of obesity!
| 100g | 1 whole eggplant | |
| water (g) | 92 | 506 |
| calories | 25 | 137 |
| protein (g) | 0,98 | 5.37 |
| carbs (g) | 5.9 | 32.2 |
| fiber (g) | 3 | 16.4 |
| sugars (g) | 3.5 | 19.3 |
| calcium (mg) | 9 | 49.3 |
| iron (mg) | 0.23 | 1.26 |
| magnesium (mg) | 14 | 76.7 |
| phosphorus (mg) | 24 | 132 |
| potassium (mg) | 229 | 1,250 |
| zinc (mg) | 0.16 | 0.9 |
| copper (mg) | 0.08 | 0.44 |
| selenium (mcg) | 0.3 | 1.64 |
In addition, eggplants are rich in antioxidants. Antioxidants protect our health. Eating eggplants is good for protecting from chronic diseases. Also, antioxidants protect from chronic low-grade inflammation, which has been linked to a high risk of obesity.[3]
How to cook eggplant for weight loss?
You can eat baked, air-fried, or roasted eggplants. Avoid eggplant recipes containing high amounts of fatty ingredients, like vegetable oil, butter, or heavy cream. Consuming too much fat can make you gain weight. Just a gram of fat has 9 calories. In fact, just a tbsp of any vegetable oil has 125 calories!
On the contrary, you can cook eggplant with many spices and herbs. Not only are they low in calories, but also they can boost the antioxidant status of the body!
Furthermore, you can eat eggplant with a low-calorie dressing, like mustard.