Finding snacks can be challenging when you’re sticking to a low-carb diet, especially if you’re accustomed to munching on pretzels or Goldfish crackers. The snack industry doesn’t make it any easier with its plethora of processed low-carb choices like keto-friendly protein puffs, cauliflower chips, or low-carb pretzels. A quick glance at the ingredients list of these products might leave you questioning their health benefits.
The upside is that you can create a nutritious low-carb snack with just a few extra minutes in the kitchen. Consider blending some vegetables with spices and a healthy oil. How about a roasted eggplant dip, also known as baba ganoush? Eggplant is not only low in carbs but also low in calories and rich in nutrients. One cup of cooked eggplant has just 35 calories, 8.6 grams of carbs, and 2.5 grams of fiber, equating to only 6 grams of net carbs.
Traditional baba ganoush consists of eggplant, tahini, garlic, and some seasoning, but you can easily increase the fiber content by incorporating a bit of cannellini beans and pistachios. Although the beans may slightly increase the carb count, the additional fiber supports digestion and can potentially enhance cholesterol levels.
Eggplant and beans have both types of fiber
Low-carb vegetables and beans are excellent sources of fiber, which can keep you satisfied and help regulate blood sugar levels. The skin of eggplant is rich in insoluble fiber, while the flesh contains more soluble fiber. Beans typically have more insoluble fiber as well, but they also provide some soluble fiber.
Soluble fiber works in your intestines to prevent cholesterol from being absorbed into your bloodstream, which is one method of lowering cholesterol, according to a 2023 meta-analysis in Advances in Nutrition. After examining 181 studies involving over 14,000 individuals, researchers determined that adequate soluble fiber intake can reduce LDL (bad) cholesterol by about 8 points and triglycerides by around 6 points. The more soluble fiber you consume, the better. For every additional 5 grams of soluble fiber consumed daily, you may lower your total cholesterol by another 6 points.
If you’re experiencing difficulty with bowel movements, insoluble fiber can assist with that. This type of fiber moves through your digestive system largely intact, helping to cleanse your gut and add bulk to your stool. Insoluble fiber doesn’t dissolve in water, but it attracts water into your intestines, facilitating easier bowel movements.
Making a low-carb, high-fiber eggplant bean dip
To prepare this cholesterol-lowering, low-carb eggplant dip from SugarLoveSpices, start by roasting your eggplant in a 400-degree oven. Slice one large eggplant or two small ones into pieces, then toss them with garlic, salt, pepper, and a drizzle of olive oil. Feel free to add any of your favorite spices as well. Arrange the eggplant pieces on a baking sheet lined with parchment paper and roast for about 25 minutes (you can also try grilling your eggplant). Allow them to cool before blending. (Discover what happens to your body when you eat eggplant.)
In a food processor or blender, pulse two tablespoons of olive oil, three tablespoons of tahini, and about half of the roasted eggplant until smooth. Add a can of rinsed cannellini beans and blend until combined. Then, add the remaining eggplant, a clove of fresh garlic, two tablespoons of sour cream, and the juice of one lemon. If you’re not limiting sodium, you can add a few dashes of soy sauce and some salt to taste.
When divided into eight servings, each serving of the dip contains approximately 100 calories, 3 grams of fiber, and 4.5 grams of net carbs. Additionally, the omega-3s from the olive oil can help reduce triglycerides and support heart health.
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