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https://www.bluecircle.foundation/food/eggplant
Eggplant
CARBS
6g
PROTEINS
1g
FATS
0.2g
Eggplant is a low-carbohydrate vegetable suitable for a diabetes management diet.
Quantity: 100g
Glycemic Index: 15
Glycemic Load: 1
Fiber: 3g
Key Nutrients: Fiber, manganese, vitamin B1, vitamin B6
Health Impact: Eggplant has a low glycemic index and load, promoting minimal impact on blood sugar levels and requiring less insulin for metabolism.
💉 Suggested Bolus
If using insulin, a standard bolus is generally sufficient due to the low carbohydrate content.
🍽️ Best Paired With (Veg)
- Cauliflower rice – Provides a low-carb base that complements the texture of eggplant without spiking blood sugar.
- Spinach – High in fiber and nutrients, helps in maintaining a balanced meal with minimal impact on blood sugar.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides high-quality protein that helps stabilize blood sugar levels when paired with low-carb vegetables like eggplant.
- Fish – Rich in omega-3 fatty acids which can improve insulin sensitivity and complement a low-carb diet effectively.
🥄 Smart Substitutes
- Zucchini – Similar texture with slightly lower carbs, aiding in better glucose control.
- Portobello mushrooms – Offers a meaty texture and can help reduce carbohydrate intake when used as a substitute for higher-carb vegetables.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to low carbohydrate content.
- 30–60 min: Stable blood sugar levels as eggplant is digested slowly, providing gradual energy.
- 2–3 hr: Continued stable blood sugar, as the fiber in eggplant helps moderate glucose absorption.
“Many in the low-carb community find eggplant a versatile vegetable that can be used in various dishes to help maintain a low-carb diet and manage blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber or protein-rich foods to further stabilize blood sugar levels.
🤔 FAQs about Eggplant
Is eggplant good for a low-carb diet?
Yes, eggplant is low in carbohydrates and high in fiber, making it suitable for a low-carb diet.
Can eggplant replace higher-carb ingredients in recipes?
Absolutely, eggplant can be used as a substitute for higher-carb ingredients like potatoes in many dishes, helping to reduce overall carbohydrate intake.
