Eggplant Parmesan, also known as Eggplant Parmigiana or Melanzane alla Parmigiana is a classic Italian dish that has become popular all over the world. It consists of breaded and fried slices of eggplant layered with tomato sauce and cheese, baked until bubbly and golden brown. This savory dish is a staple in many households but it begs the question; is eggplant parm healthy? Let’s take a closer look.
Nutrition facts
One cup (99g) of cooked eggplant contains approximately:
• Calories: 35
• Fat: 0g
• Cholesterol: 0mg
• Sodium: 2mg
• Carbohydrates: 9g
• Fiber:4g
• Sugar:5g
• Protein :1 gram
Parmesan cheese typically used as one of the primary ingredients in this recipe. One ounce (28 g) of parmesan cheese contains approximately:
Calories -110 Kcal,
Fat-7 gm,
Carbs—1gm ,
Fiber-0%,
Protein—-10gm,
Tomato Sauce Contains Approximately:
Calories -20kcal,
Fat—0%,
Cholesterol –0%
Sodium–250 mg
Carbohydrate—3 gm ,
Fiber–1GM ,
Sugar—2GM,
Protein—-lgm,
Breadcrumbs usually made from white bread contain calories, fats, proteins but negligible nutrients.
The majority of an Eggplants carbs are complex carbohydrates along with its fiber content give you long-lasting energy throughout your day.
Benefits of Eggplants:
Eggplants are high in vitamins like C and B6 which support our immune system health and promote mental clarity. In addition to vitamins, eggplants are rich in phytonutrients called anthocyanins that have been shown to reduce inflammation, improve brain function as well as protect against various types of cancer Specifically mouth and lung cancer .
Benefits of Tomatoes:
Tomato sauce is the second most important ingredient. Tomatoes are packed with fiber, vitamins A, C and K, potassium-. It contains lycopene, a powerful antioxidant that has been linked to many health benefits including reducing inflammation in the body which in turn can prevent chronic diseases like heart disease.
Cons of eggplant parm
The traditional recipe for Eggplant Parmesan includes several ingredients that might not be considered healthy. The cheese used – specifically parmesan cheese— contributing several calories along with high amounts of saturated fats which increases bad cholesterol levels in our body.
The traditional method of cooking these dishes usually favors deep-frying breaded slices instead healthier cooking methods so it becomes high in fat and calories due to frying.
Breadcrumbs While breadcrumbs add crunchiness they contain mostly if not all empty carbohydrate content i.e without nutrients.
How to make Eggplant parm healthier?
• Instead of deep-frying the eggplants, bake them: Coating eggplants with Panko crumbs or whole grain breadcrumbs can provide similar textures when air fried/baked or oven-broiled.
• A tomato sauce made from scratch with roasted tomatoes and fresh herbs lowers sugar content while still providing robust flavors that elevate your dish’s taste.
• Use Fresh Mozzarella: Reduced-fat mozzarella provides a little less caloric intake than regular mozzarella but opting for fresh made mozzarella adds texture to your meal due to its soft chewy interior unlike store bought options notoriously serving synthetic blends containing hydrogenated oils – which increase unhealthy fat intake
•
Incorporate Other Vegetables – Add zucchini or other vegetables between layers as it compensates both calorie reduction & nutrients supply lacking on Eggplants
Conclusion
When considering whether eggplant parmesan is healthy; it comes down mainly onto preparation styles/style alongside controlling portion sizes topped up with adequate physical activity.
Limiting heavily processed foods along eating more plant-based foods which consist of whole-grains, fruits & veggies is always a substantial way to eat healthier; in the context so no food ought to be treated as being “unhealthy” such that its portion size matters along with preparation/moderation. Overall Eggplant parm won’t spike your sugar levels but properly cooked will provide necessary nutrients and play a significant role in contributing towards a healthy diet rich source of antioxidants, vitamins- minerals-.
Eggplant Parmesan, also known as Eggplant Parmigiana or Melanzane alla Parmigiana is a classic Italian dish that has become popular all over the world. It consists of breaded and fried slices of eggplant layered with tomato sauce and cheese, baked until bubbly and golden brown. This savory dish is a staple in many households but it begs the question; is eggplant parm healthy? Let’s take a closer look.
Nutrition facts
One cup (99g) of cooked eggplant contains approximately:
• Calories: 35
• Fat: 0g
• Cholesterol: 0mg
• Sodium: 2mg
• Carbohydrates: 9g
• Fiber:4g
• Sugar:5g
• Protein :1 gram
Parmesan cheese typically used as one of the primary ingredients in this recipe. One ounce (28 g) of parmesan cheese contains approximately:
Calories -110 Kcal,
Fat-7 gm,
Carbs—1gm ,
Fiber-0%,
Protein—-10gm,
Tomato Sauce Contains Approximately:
Calories -20kcal,
Fat—0%,
Cholesterol –0%
Sodium–250 mg
Carbohydrate—3 gm ,
Fiber–1GM ,
Sugar—2GM,
Protein—-lgm,
Breadcrumbs usually made from white bread contain calories, fats, proteins but negligible nutrients.
The majority of an Eggplants carbs are complex carbohydrates along with its fiber content give you long-lasting energy throughout your day.
Benefits of Eggplants:
Eggplants are high in vitamins like C and B6 which support our immune system health and promote mental clarity. In addition to vitamins, eggplants are rich in phytonutrients called anthocyanins that have been shown to reduce inflammation, improve brain function as well as protect against various types of cancer Specifically mouth and lung cancer .
Benefits of Tomatoes:
Tomato sauce is the second most important ingredient. Tomatoes are packed with fiber, vitamins A, C and K, potassium-. It contains lycopene, a powerful antioxidant that has been linked to many health benefits including reducing inflammation in the body which in turn can prevent chronic diseases like heart disease.
Cons of eggplant parm
The traditional recipe for Eggplant Parmesan includes several ingredients that might not be considered healthy. The cheese used – specifically parmesan cheese— contributing several calories along with high amounts of saturated fats which increases bad cholesterol levels in our body.
The traditional method of cooking these dishes usually favors deep-frying breaded slices instead healthier cooking methods so it becomes high in fat and calories due to frying.
Breadcrumbs While breadcrumbs add crunchiness they contain mostly if not all empty carbohydrate content i.e without nutrients.
How to make Eggplant parm healthier?
• Instead of deep-frying the eggplants, bake them: Coating eggplants with Panko crumbs or whole grain breadcrumbs can provide similar textures when air fried/baked or oven-broiled.
• A tomato sauce made from scratch with roasted tomatoes and fresh herbs lowers sugar content while still providing robust flavors that elevate your dish’s taste.
• Use Fresh Mozzarella: Reduced-fat mozzarella provides a little less caloric intake than regular mozzarella but opting for fresh made mozzarella adds texture to your meal due to its soft chewy interior unlike store bought options notoriously serving synthetic blends containing hydrogenated oils – which increase unhealthy fat intake
•
Incorporate Other Vegetables – Add zucchini or other vegetables between layers as it compensates both calorie reduction & nutrients supply lacking on Eggplants
Conclusion
When considering whether eggplant parmesan is healthy; it comes down mainly onto preparation styles/style alongside controlling portion sizes topped up with adequate physical activity.
Limiting heavily processed foods along eating more plant-based foods which consist of whole-grains, fruits & veggies is always a substantial way to eat healthier; in the context so no food ought to be treated as being “unhealthy” such that its portion size matters along with preparation/moderation. Overall Eggplant parm won’t spike your sugar levels but properly cooked will provide necessary nutrients and play a significant role in contributing towards a healthy diet rich source of antioxidants, vitamins- minerals-.