**1. Eggplant: A Representative Low-Calorie, Low-Carb Vegetable**
Eggplant itself is an excellent food ingredient for people with diabetes. It has only 25 kcal per 100g, is very low in carbohydrates, and is rich in dietary fiber and antioxidants like anthocyanins. Therefore, it provides satiety and health benefits with almost no impact on blood sugar.
**2. The Cooking Method Changes Everything: Eggplant and Oil**
The problem lies in how eggplant is cooked. Its sponge-like structure absorbs oil incredibly well.
– **The Pitfall of Fried Eggplant:** When eggplant is deep-fried or stir-fried in a lot of oil, the low-calorie vegetable instantly turns into a high-calorie ‘fat bomb.’ An oil-soaked eggplant dish is not only bad for weight management but can also negatively affect insulin resistance in the long term, even if not directly on blood sugar.
– **Example:** The calories in 100g of fried eggplant can be more than 5-6 times that of raw eggplant.
**3. The Healthiest Way to Eat Eggplant**
– **Steam or Grill:** The best way is to steam it or grill it in an oven or air fryer without using oil.
– **As a Seasoned Side Dish (Namul):** You can enjoy steamed eggplant deliciously without calorie worries by seasoning it with minimal condiments like soy sauce and garlic.
– **If Using Oil:** If you must use oil in cooking, you can minimize oil absorption by brushing a small amount of oil directly onto the eggplant before grilling, instead of pouring oil into the pan.
Summary: Eggplant is an excellent diabetic-friendly ingredient, but due to its oil-absorbing properties, fried eggplant dishes must be avoided. It is important to consume it healthily by steaming or grilling.
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