Introduction
Eggplants are nutritious and versatile vegetables that can be cooked in many ways. However, many people wonder if they can eat the skin or if they should peel it off before cooking. This article will address the question, can you eat eggplant skin? We will explore the health benefits of eggplant skin, the proper way to prepare it, its potential pros and cons, expert opinions, and even some delicious eggplant skin recipes.
5 Reasons Why Eating Eggplant Skin Is Good For Your Health
Eggplant skin is a rich source of fiber, vitamins, and antioxidants, making it an excellent add-on to your diet. Here are five reasons why you should consider eating eggplant skin:
1. Boosts Digestive Health:
Eggplant skin is an excellent source of dietary fiber which aids digestion and promotes a healthy gut, preventing constipation and gastrointestinal disorders. According to a research study published in the journal Nutrients, dietary fiber also helps regulate blood sugar and cholesterol levels.
2. Rich in Antioxidants:
Eggplant skin contains a high concentration of polyphenols, a type of antioxidant that helps improve blood flow, reduce inflammation, and protect against chronic diseases like heart disease and cancer. A study conducted on rats published in the medical journal BMC Complementary and Alternative Medicine found that eggplant skin extract had anticancer properties.
3. Promotes Weight Loss:
Eggplant skin is low in calories and high in fiber, making it an ideal addition to weight-loss programs. A study published in the European Journal of Nutrition found that consuming a high-fiber diet, including eggplant skin, led to significant weight loss in obese individuals.
4. Boosts Immune System:
Eggplant skin contains high levels of vitamin C, which helps support the immune system. It also contains chlorogenic acid, an antioxidant that has antimicrobial and anti-inflammatory properties, further boosting the immune system’s response to infections. According to another published research article in Nutrients, vitamin C enhances the immune response by increasing the production of white blood cells, which fight off infections.
5. Lowers Risk of Cardiovascular Diseases:
According to a published study in the Journal of Agricultural and Food Chemistry, eggplant skin contains nasunin, an anthocyanin compound that helps protect against oxidative stress in the heart and prevents the buildup of bad cholesterol, lowering the risk of cardiovascular diseases.
These five benefits make eggplant skin an excellent food option to add to one’s diet. There are several different ways to incorporate eggplant skin into your diet.
How To Prepare Eggplant Skin For Cooking In 3 Simple Steps
Preparing eggplant skin for cooking is easy and straightforward. Follow these steps and ensure that you first wash it properly:
Step 1: Cut off the ends
Using a sharp knife, cut off the stem area on the top and the bottom. Discard them or store them for later use in a vegetable broth.
Step 2: Wash the Eggplant Skin
Wash the eggplant skin thoroughly under running water, ensuring that it is clean and free from any dirt or pesticide residue.
Step 3: Slice or Dice
You can now use the eggplant skin in your preferred recipe. Some recipes may require slicing it into strips or dicing it into small pieces. Once it’s prepped, you can add it to sauces, stir-fry dishes, omelets, and salads.
Eggplant skin has a slightly bitter taste, so you may want to consider soaking it in saltwater for around 15 minutes before cooking. This helps remove the bitterness and improves the overall flavor.
The Pros and Cons of Eating Eggplant Skin
Eggplant skin consumption has its potential advantages and disadvantages. Here are several pros and cons to consider:
The Pros:
1. Nutritious – eggplant skin is rich in essential nutrients, particularly dietary fiber, vitamins, and antioxidants.
2. Versatile – eggplant skin can be added to several dishes and meals to increase their nutritional value and taste.
3. Lowers risk of chronic diseases – antioxidants in eggplant skin, like polyphenols and anthocyanins, have shown promise in fighting chronic diseases like cancer and heart disease.
The Cons:
1. Risk of pesticides and contaminants – eggplants are sprayed with pesticides and can sometimes contain high levels of contaminants, so it’s important to buy organic eggplants or wash them thoroughly.
2. Allergies – people with a history of allergies to eggplant or other related foods may experience an allergic reaction to eggplant skin.
3. Oxalate Content – eggplant skin contains oxalates, which may lead to kidney stone formation in individuals who have a history of kidney stones.
While these risks may be concerning, it’s essential to acknowledge that the pros of eating eggplant skin far outweigh the cons. However, it’s always best to be cautious and take measures to minimize any potential risks.
What Experts Say About Eating Eggplant Skin
We spoke with several nutrition experts and medical professionals who provided valuable insights into the benefits and drawbacks of consuming eggplant skin. Here’s what they had to say:
Expert 1: Dr. Mary Pohlman, MD
According to Dr. Mary Pohlman, MD, “Eggplant skin contains certain vitamins and minerals that are essential for a healthy diet. The fiber content can be helpful for digestive health, and antioxidant components could support the immune system and may influence metabolism and hormone regulation. People should consider including eggplant skin in their diet, especially in the form of baked, roasted, or grilled vegetables.”
Expert 2: Karen Ansel, MS, RDN
Karen Ansel, a registered dietitian nutritionist, says, “Eggplant skin is full of vitamins, antioxidants, and fiber, so you’re getting a lot of nutritional bang for your buck. While eating eggplant skin may be a little more challenging for some people due to its slightly tough texture and bitter taste, it’s worthwhile to incorporate it into your diet, especially when you consider its potential health benefits.”
Expert 3: Andrew Lessman, founder and CEO of ProCaps Laboratories
Andrew Lessman, founder of ProCaps Laboratories, disagrees, saying, “Eggplant presents an enormous health benefit, but it should be peeled. Peeling eggplant skin reduces the levels of solanine, a toxic substance found in eggplant, potatoes, and some other nightshade vegetables that can cause digestive problems in some people. Therefore, it’s best to err on the side of caution and remove the skin before consumption.”
Despite the difference in opinions, it’s clear that eggplant skin holds many potential health benefits. However, if you’re unsure, it’s best to consult your doctor before incorporating it into your diet.
Eggplant Skin Recipes You Can Try Today
Here are some delicious recipes that use eggplant skin as a primary ingredient:
1. Eggplant Skin and Tomato Pasta
Ingredients:
- 1 tablespoon of olive oil
- 1 minced garlic clove
- 1 unpeeled eggplant skin
- 2 tablespoons of capers
- 1 can of diced tomatoes
- 1/4 teaspoon each of red pepper flakes, salt, and black pepper
- 8 ounces of pasta
- 1/4 cup chopped fresh parsley leaves
Directions:
- Cook the pasta according to the instructions on the package.
- Heat the olive oil in a large skillet over a medium heat. Add garlic and cook stirring until fragrant, for about 30 seconds. Add eggplant skin and capers and cook for 5 minutes or until lightly browned.
- Add the can of diced tomatoes, season with red pepper flakes, salt, and pepper, and cook, stirring occasionally, for 5 minutes or until the sauce has thickened. Add the cooked pasta and toss to coat the pasta in the sauce.
- Serve hot and sprinkle with chopped fresh parsley leaves.
2. Grilled Eggplant Skins with Parmesan Cheese
Ingredients:
- 2 eggplant skin pieces
- 1 tablespoon olive oil
- 1 clove of minced garlic
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon each of sea salt and black pepper
Directions:
- Preheat the grill to medium-high heat.
- Brush the eggplant skins with olive oil, garlic, salt, and black pepper. Place the eggplant skins on the grill, skin side down, and grill for around 5 minutes or until they are tender.
- Sprinkle the grated Parmesan cheese over the eggplant skins and continue to grill for an additional 2 minutes or until the cheese is melted and golden brown.
- Remove from the grill and serve hot.
Conclusion
In this article, we’ve discussed the question, can you eat eggplant skin? We explored the many health benefits of eggplant skin, how to prepare it properly, the potential pros and cons of consuming it, expert opinions, and shared some delicious eggplant skin recipes that you can try today. By including eggplant skin in your diet, you can enjoy its many nutritious benefits in a variety of ways.
So, why not give eggplant skin a try in your next meal? We hope you found this information helpful.
