This light and digestive vegetable is a great ally against cholesterol. The delicate taste of the aubergine is a classic of Asian and Mediterranean cuisine and allows countless sophisticated combinations.
Light, fleshy and compact, the popular aubergine is much appreciated throughout the Mediterranean and Middle Eastern cuisine and is a treasure for health due to its low calorie content, its antioxidants and above all its ability to promote the elimination of cholesterol: it absorbs, die Fats with which it is cooked are just as good as the cholesterol that circulates through the intestines.
heat friend
The eggplant (Solanum melongena) It belongs to the nightshade family along with tomatoes, peppers and potatoes. It is grown in hot and dry climates as it tolerates high temperatures well and low temperatures poorly. If you grow in the heat, the best time to buy them is from June to October.
One of the virtues of the aubergine is its lightness. It’s obvious: 17 calories per 100 grams is less energy than chard or artichoke. Well, that energy is that of raw eggplant. When fried, roasted, sautéed or otherwise prepared with fat, its calorie intake can be much higher since one of its gastronomic properties is that it absorbs fat very easily. Suffice it to say that about 100 grams of fried eggplant provides 250-300 calories.
Another notable property of the aubergine is its lack of fat. Of course, vegetables are generally low in fat, but not always 0% as in this case. Vegetables like parsley, spinach or artichoke provide some fat.
Another benefit that eggplant offers the body is the significant dose of potassium and minimal sodium content, since both variables are essential for the maintenance of the cardiovascular system. Of course, as long as it’s cooked properly and without a lot of salt.
Aubergine. anti-cholesterol fiber
The dietary fiber in aubergines not only regulates intestinal transit, but also helps to reduce blood glucose and cholesterol levels. That’s why it’s interesting to eat it whole, with the skin and seeds and, if possible, without overcooking it.
Also, the contribution of folic acid, so important in the early weeks of pregnancy, cannot be ignored.
Eggplants are also low in carbohydrates. This, along with its fiber content, makes it suitable for diabetics.
Powerful antioxidant protection
Among the many benefits of eggplant is its richness in antioxidants. And not only because of the vitamin E, which is included in certain doses, but also because of several substances that have recently been shown to have an antioxidant effect. One example is phenolic acids.
The pigments responsible for the purple color, anthocyanins, are also found in the skin. These belong to the group of flavonoids with antioxidant activity, to which antiviral and hemostatic effects are attributed: another reason to eat aubergines in their skins, especially if they come from proven cultures.
Aubergine, the summer queen
In order to choose tasty, soft and tender eggplants, you need to pay attention to the skin: it must be shiny, smooth, uniform and even, without wrinkles or spots, with the appropriate color and a green stalk.
To get rid of the slight bitterness, you need to cut it, salt it and leave it for 15-30 minutes. Then it is passed through water, drained and dried. Not only does it soften it, but it also prevents it from absorbing a lot of oil when frying. If you want to avoid salt, you can drizzle with lemon juice.
It is important to know that they should never be eaten raw as they contain toxic alkaloids that are only destroyed by heat. It is eaten roasted, grilled, stuffed, roasted, boiled, breaded, au gratin, in cakes, in cream, in salad, in jam, as part of a filling, as an accompaniment, with pasta, rice, combined in vegetable stews, etc. Omelette…
dr Magda Carlas (health) and Montse Tapia (kitchen)