The Exquisite Eggplant
- FibonacciMD
- Oct 7
- 4 min read
Updated: 3 days ago
Beyond the Parm: Exploring the History, Health Benefits, and Culinary Art of Eggplant
Culinary Medicine
by Mary B Grosvenor, MS, RD and Lori A Smolin, PhD
Shiny, deep purple eggplant is a farmer’s market favorite in mid to late summer. While this Globe eggplant is the most common in the US, eggplant comes in a variety of shapes, sizes, and colors. This plump spongy fruit, also known as aubergine, is treated as a vegetable in savory dishes from cultures ranging from Japan and India to France and Italy. But eggplant did not make its way into American kitchens until the end of the 19th century. Before that it was considered an ornamental plant, prized for its purple flowers and small, white, oval-shaped fruit that resembled chicken eggs, resulting in the name egg plant. [1,2]
Eggplant is a Nightshade
Along with tomatoes, potatoes, and peppers, eggplant belongs to the Solanaceae family, commonly known as nightshades. The most infamous nightshade, the deadly belladonna, was used as a poison by assassins in Medieval times. [3] In the modern world, we know that belladonna, and all nightshades, contain potentially harmful alkaloid compounds. Generally, the nightshades that are part of our diet do not contain enough of these alkaloids to cause a reaction. For example, most individuals can consume 70 mg of the alkaloid solanine without ill effects and an entire eggplant contains about 11 mg of solanine. [4]
Some individuals may be allergic to nightshades; this is rare but can occur resulting in hives, abdominal symptoms, and muscle aches. An intolerance to these complex plants is more common. Those with an intolerance aren’t able to completely digest nightshades and may experience gas, bloating, diarrhea, and in some cases, fatigue and joint pain. [5,6] There is also a concern that the alkaloids in nightshades can trigger inflammation, particularly in individuals with preexisting inflammatory or autoimmune diseases such as arthritis and inflammatory bowel disease. [5] There have not been any large studies that demonstrate this connection, but some individuals may benefit from reducing their consumption of nightshades.[7]
Nutrients and Health-Promoting Substances
Eggplant is a low-calorie source of nutrients and phytochemicals. A cup of cooked eggplant has only about 35 calories but provides 3 grams of fiber and is a good source of folic acid, potassium, and magnesium. The high-fiber content of eggplant helps slow the rate at which it, and the foods consumed with it, are digested and absorbed from the GI tract. This promotes satiety, helping to reduce cravings and calorie intake in those trying to lose weight. Slower absorption also helps keep blood sugar levels steady, moderating spikes and crashes.[8]
Eggplant is also rich in antioxidant phytochemicals, including anthocyanins and polyphenols, which offer a variety of health benefits. Nasunin, an anthocyanin that gives eggplant its purple color, has been shown to have anti-cancer properties. [9] Chlorogenic acid is a polyphenol in eggplant that has been shown to be cardioprotective and may also slow sugar absorption, helping to attenuate rises in blood sugar after a meal. [10]
How to Consume It
Eggplant can be baked, fried, grilled, or roasted into an exquisite dish with a creamy texture and complex flavor. Enjoy it in an Asian inspired stir-fry, an Italian eggplant parmesan, a French ratatouille, a Greek moussaka, or a middle eastern brinjal curry.
Whether you choose long slender Japanese eggplant, the traditional Globe variety, or a round Black Beauty, be sure to choose one with smooth shiny skin that bounces back when you press lightly and use it within a day or two of purchase. [11]
Though delicious and nutritious, there are some tricks to preparing exquisite eggplant. Its small soft seeds are generally cooked with the flesh, adding a subtle texture to your dish. While eggplant can be eaten with or without the skin, peeling it before cooking provides a more uniform texture. Eggplant has a slightly bitter taste; you can reduce this by salting sliced eggplant lightly and letting it stand and drain before and after cooking.
Roasting or grilling can keep eggplant low in calories because eggplant absorbs fat readily when fried. If you do choose to fry, use the salting technique to draw out water from the eggplant; this reduces the amount of frying oil it absorbs and prevents it from getting soggy.
No matter how you prepare it, eggplant takes on the other flavors in your dish. Its meaty texture makes it a versatile plant-based alternative in a range of recipes.
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References
[1] Tisch Food Center An Eggplant Exploration Teachers College, Columbia University. Teachers College - Columbia University. Published August 2024. https://www.tc.columbia.edu/tisch/tisch-dish/news/an-eggplant-exploration/
[2] Torpey J. How Eggplant Got its Name - Fine Gardening. Fine Gardening. Published August 8, 2016. https://www.finegardening.com/article/how-eggplant-got-its-name?srsltid=AfmBOoqoBelwMmqMKbUXg6bg8d9KKFmllapBpIjggmEy5hLDfoa3JbHi.
[3] Largo M. The Big, Bad Book of Botany. Harper Collins; 2014.
[4a] WebMD. What to Know About Nightshade Vegetables. Published April 8, 2021. https://www.webmd.com/diet/what-to-know-about-nightshade-vegetables
[5] Nightshade allergy: Symptoms, diagnosis, and intolerances. www.medicalnewstoday.com. Published May 23, 2018. https://www.medicalnewstoday.com/articles/321883#diagnosis-and-treatment
[6] Healthline. Nightshade Allergy: Symptoms, Causes, and Treatments. Healthline. Published April 12, 2017. https://www.healthline.com/health/allergies/nightshade-allergies
[7] What’s the Deal With Nightshade Vegetables? Cleveland Clinic. https://health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables
[8] Ajmera R. 7 Surprising Health Benefits of Eggplants. Healthline. Published June 30, 2017. https://www.healthline.com/nutrition/eggplant-benefits#could-help-with-weight-loss
[9] Wang LS, Stoner GD. Anthocyanins and their role in cancer prevention. Cancer Lett. 2008 Oct 8;269(2):281-90. doi: 10.1016/j.canlet.2008.05.020. Epub 2008 Jun 20. PMID: 18571839; PMCID: PMC2582525.
[10] Nguyen V, Taine EG, Meng D, Cui T, Tan W. Chlorogenic Acid: A Systematic Review on the Biological Functions, Mechanistic Actions, and Therapeutic Potentials. Nutrients. 2024;16(7):924-924. doi:https://doi.org/10.3390/nu16070924
[11] Ghafari L. 13 Best Eggplant Varieties to Grow [with Recipes & Photos]. Urban Farm and Kitchen. Published January 2, 2024. https://urbanfarmandkitchen.com/13-best-eggplant-varieties-to-grow-with-recipes-photos/