Easy to Make Diabetes Friendly Eggplant Recipes

Looking for some delicious yet healthy food ideas that are also perfect for your diabetes health? If you have ever tried out eating an eggplant, or brinjal, the common baingan, you’re already on the right path.

Not a fan of eggplant? Worry not! By the time you finish reading this article, you’ll not only have some delicious eggplant recipes to try out but also understand why it is so good especially if you or a loved one is a person with diabetes. Read on.

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Is Brinjal (Eggplant) Good for Diabetes?

Because it is low in calories and carbohydrates, brinjal (eggplant) is a fantastic meal to include in your diabetes diet. The glycemic index of brinjal is only 15. Foods that have a low GI are good for people with diabetes.

Does Brinjal (Eggplant) Lower Blood Sugar?

Eggplants fall under the non-starchy vegetable category. The reason a non-starchy vegetable is good for a diabetes diet is that these are low in carbohydrate content and have very less impact on the blood sugar levels.

This means that eating eggplant on a regular basis can help keep your blood sugar levels within the desired levels, help to manage it better, and will not cause a spike in your blood sugar levels. 

Benefits of Brinjal (Eggplant) for Diabetes

1. Eggplant is naturally low in carbohydrates and calories and therefore low in calories.
2. They also contain vitamins, fiber, and minerals, which are considered very good for your blood sugar levels.
3. Consuming eggplants on a regular basis instead of other carbohydrate-rich vegetables like potatoes can add to your weight loss efforts. It is ideal, especially for those who are looking to reduce or maintain their body weight. 
4. Results also suggest that regular consumption of eggplant can have a positive impact on overall glycemic control in people with type 2 diabetes because they have fewer carbohydrates and more fiber. 
5. It also improves the lipid profile if consumed on a regular basis. But this only when it is cooked in a way that is not unhealthy. 
6. Studies have indicated that regular consumption of eggplant is good for overall health, as it has antidiabetic as well as anti-obesity properties, which are important goals to keep in mind when you have type 2 diabetes.

Diabetes Friendly Eggplant Recipes

1. Baigan and tomato choka/ Or Bihari Style choka 

You will need: 

1. 1 Baigan
2. 1 tomato 
3. 1 green chilli – finely chopped
4. 1 onion – finely chopped
5. 1 inch Ginger, grated 
6. ¼ tsp asafoetida (hing)
7. 1 tsp mustard oil
8. salt, to taste 

How to: 

1. Roast baigan and tomato until skin is black on your stove-top (prick the vegetables before roasting them)
2. Let it cool and peel the skin
3. Mash the vegetables
4. Add the oil peeled onion, chili, and grated ginger, and hing in the pan, saute for a few minutes 
5. Add the mashed vegetables 
6. Garnish with coriander and enjoy with litti, roti, or as is.       

2. Baigan Sambar

You will need: 

1. Soak 1.5 tsp of seedless tamarind
2. 1 cup tur dal
3. 2 small brinjals – soaked in salted water
4. 1 chopped onion
5. 1 chopped tomato
6. 2 pinches of hing or asafoetida
7. 3 cups of water 
8. 1 tsp mustard seeds
9. 1 spring of curry leaves 
10. 1 tsp oil
11. 2-3 dry chilies
12. sambar masala
13. turmeric
14. salt to taste

How to:         

1. Pressure cook lentils with the onion & tamarind until softened
2. Add brinjals & tomatoes to the cooker 
3. Add all the spices (turmeric, sambar masala, chili powder, salt)
4. Pressure cook again till one whistle
5. Temper by adding dried chilies, curry leaves, and mustard seeds 
6. Serve hot with rice                                                                                                              

3. Baba Ganoush

You will need: 

1. 1 eggplant 
2. 3-4 cloves of garlic
3. 2 tbsps lemon juice
4. ¼ tahini
5. 2-3 tsp of extra virgin olive oil
6. 1 tbsps of parsley or coriander 
7. salt to taste
8. ¼ tsp of cumin powder
9. Pinch of smoked paprika

How to: 

1. Roast eggplant on a gas stove or oven until the skin is charred
2. Peel the skin, strain the eggplant and remove the moisture
3. Blend with tahini, and lemon juice                    
4. Now slowly add extra virgin olive oil until the mixture reaches cream consistency
5. Add cumin, salt, parsley/coriander, and smoked paprika 
6. Serve with pita bread, roti, or vegetables                                                                       

4. Delicious Baked Eggplant

You will need:

1. Eggplant sliced in a thin round shape
2. Thinly sliced tomato
3. Grated fat-free Parmesan cheese
4. Non-stick oil
5. Baking dish

How to:

1. Preheat the oven to 200 degrees C.
2. Lightly spray non-stick oil on a cookie sheet and place the eggplant slices.
3. Add some cheese, add a slice of tomato to each slice of eggplant, and top with a little more cheese.
4. Bake for about 10 to 15 minutes.

Tomatoes score low on the GI (Glycemic Index) chart.

5. Stuffed Eggplant

You will need:

1. Eggplant cut in half, lengthwise, and pierced a few times with a fork 
2. A mix of red and green bell peppers or capsicum, mushrooms
3. Lean chicken boiled (optional)
4. Chopped garlic
5. Black pepper
6. Fresh chopped parsley or pudina
7. Water 
8. Salt as required
9. Non-stick cooking spray
10. Baking dish
11. Non-stick pan
12. Foil 

How to:

1. Preheat the oven to 220/230 degrees C.
2. Place the halved eggplant in a baking dish with the cut-open side facing up.
3. Sprinkle a little salt and bake for about 45 minutes.
4. Meanwhile, heat the pan, spray some cooking oil, and add the chopped garlic, black pepper, chicken, and vegetables. Cook for about 5 minutes.
5. Add some water, stir and cook with a lid. Remove from heat once cooked and rawness is gone.
6. Remove eggplant once baked and let it cool.
7. Mash the center lightly with a fork and add to the cooked mixture.
8. Cover with foil and bake for another 10 to 15 minutes. 
9. Once you remove it from the oven, garnish with black pepper and parsley or pudina.

Lean chicken has a low GI and is a good source of protein, bell peppers are high in fiber and slow down any blood glucose spikes, mushroom improves your body’s reaction to insulin, garlic reduces cholesterol levels and improves blood sugar control, black pepper improves insulin levels and prevents hyperglycaemia.

6. Roasted Eggplant and Tomatoes

You will need:

1. Baby eggplants cut lengthwise in quarters
2. Small plum tomatoes, pierced with a fork
3. Salt and black pepper as per taste
4. Balsamic vinegar
5. Oven dish 

How to: 

1. Preheat the oven to about 180 degrees C.
2. Place the eggplants in the baking dish along with the tomatoes and add some balsamic vinegar on the top.
3. Let it roast for about 1 hour. 

Balsamic vinegar can help in better managing and controlling blood glucose levels. 

Ways to Make Your Diabetes Diet Vegetables Healthier

1. Add a mix of spices and herbs to your vegetables, such as black pepper, to add taste as well as get more health benefits.
2. Steam your vegetables to maintain their nutritional value.
3. If using a dressing, choose ones that are low in fat and calorie content. 
4. Sautee them lightly instead of going the fried way.
5. Add chopped garlic or onions if you can, as these will pack a healthier punch. 

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While all of the above ingredients are considered safe and diabetes-friendly, make sure you also speak to your diabetes health care team and nutritionist to understand if you have any particular dietary restrictions.

Remember, your diet will give you the best results when combined with regular exercise, so get set going and enjoy these delicious recipes!

At Fitterfly, our expert team of nutritionists, physiotherapists and psychologists are focused on transforming your health through their expertise. This happens through personalized one-on-one sessions, tailor made diet & exercise plans and an in-depth analysis of your overall lifestyle, health and medical history.

Have a look at our Fitterfly’s programs like Fitterfly Weight Loss Program and Fitterfly Diabetes Management Program. They might just be the program you have been looking for!

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