After being diagnosed with a fatty liver disease, many foods end up on a blacklist, while others are in a gray area. More often than not, you end up not knowing if you can or can not eat a specific food. Today, I’m here to talk to you about eggplants and fatty liver / NAFLD.
The (main) culprits for a fatty liver are carbohydrates and too much fat. Since eggplant is low in both, is a good food for fatty liver. Actually, a great one, like most other vegetables and fruits. Check out my list of fruits to eat with fatty liver disease here.
Generally, fruits and vegetables are going to have positive effects on a fatty liver. The nutrients in fruits and vegetables may even reverse the effects of fatty liver disease, especially if you pair them up with some exercise and lifestyle changes that lead to weight loss.
I did manage to reverse my fatty liver disease and eggplants were part of my diet. But let’s get a bit in depth and learn more about eggplants and NAFLD/MASLD!
Is Eggplant Good for Fatty Liver?
Yes, eggplants are part of the list of good foods for a fatty liver. It’s a naturally occurring food, high in nutrients, but low in fat and carbs. This is exactly what our liver needs and has to be fed.
In A Guide to What and How to Eat, it’s mentioned that excess of simple carbohydrates like sweets and starchy items get converted into fat by the liver which eventually overwhelm it.
Vegetables like eggplant also help the liver because of their high fiber content. Fiber helps your body get rid of excess fat and it reduces inflammation – two things a fatty liver could use help with.
Eggplant also happens to be low in starch and high in other vitamins and minerals, making it a vegetable worth eating – with or without fatty liver disease.
Eggplant contains antioxidants, such as nasunin (found in the skin), which protect liver cells from oxidative stress caused by free radicals. Too many free radicals in the liver cause oxidative stress which can lead to liver diseases, according to Antioxidants in Liver Health.
Nutritional Information for Eggplant (Per 1 Cup Cooked, or 100 grams)
- Calories: 35 kcal
- Protein: 0.8 grams
- Fat: 0.2 grams
- Saturated Fat: 0.04 grams
- Polyunsaturated Fat: 0.1 grams
- Monounsaturated Fat: 0.01 grams
- Carbohydrates: 5.7 grams
- Dietary Fiber: 2.5 grams
- Sugars: 3.2 grams
- Cholesterol: 0 mg
- Sodium: 1 mg
- Potassium: 188 mg (5% of Daily Value)
- Magnesium: 11 mg (3% of Daily Value)
- Vitamin C: 1.3 mg (2% of Daily Value)
- Vitamin K: 2.9 mcg (4% of Daily Value)
- Folate: 14 mcg (3% of Daily Value)
- Vitamin B6: 0.08 mg (5% of Daily Value)
As you can see, we get great benefits from eating eggplant, like decent amounts of fiber, vitamins and minerals, but also antioxidants.
All of these are packed with little fat and low amounts of carbs, which is exactly what we need to reverse fatty liver disease!
Fiber works to protect your liver. According to an article in Nature Communications, fiber has beneficial effects on liver fat content and it’s associated with a 31% reduced risk of liver cancer.
Eggplant is also a good source of magnesium – an important mineral for liver health. In Magnesium Intake and Mortality…, it’s suggested that people who take magnesium have a reduced risk of “mortality due to liver disease.”
This is relevant because in the same article, it is suggested that people with fatty liver disease are at risk of low magnesium levels.
How much eggplant can you eat with fatty liver disease?
Eggplant does contain solanine which acts as a poison in humans – the solanine being a natural insecticide produced by the plant. However, the amount is very small for humans and shouldn’t cause any issues.
According to America’s Test Kitchen, one should eat 1,000 eggplants in a single sitting to do yourself any harm. So we should be safe.
Remember – when it comes to fatty liver disease, moderation is key. So don’t eat pounds and pounds of eggplant on a daily basis – but consume it without worry.
I always told my son when he was little he can eat as many vegetables and fruits as he wants; this generally goes with eggplants also, but don’t take it literally.
This actually means that you shouldn’t stay away from fruits and vegetables, but always practice some kind of moderation.
The key is to listen to your body.
If you’ve eaten copious amounts of eggplant and are feeling nauseous or otherwise not yourself – maybe you’ve eaten too much and have less each time.
But, as I recommended in my weekly meal plan for fatty liver, eating up to an eggplant every now and then is acceptable and considered healthy, part of a liver-friendly diet.
How to healthily cook eggplant for fatty liver?
Eggplant is often fried – which is not good for fatty liver due to the added saturated fats, trans fats, and carbohydrates brought in by frying. You’ll find fried eggplant on pizza and other various dishes and fried food is something we should stay away from.
Frying (or adding sugars) is a way to make a healthy food unhealthy. Even the healthiest food out there will become harmful if you fry it or if you add a few scoops of sugar on top. So make sure to cook all your food right – for example, air frying is still acceptable for those with a fatty liver.
When cooking eggplant, use only a small amount of extra virgin olive oil, but ideally use none and replace oil with water. Eggplant is extremely porous and will quickly soak up whatever cooking oil you’re using. Ensure it’s a healthy oil (EVOO is the best choice) and use it in moderation.
Healthy methods of cooking are roasting, steaming, sauteing, or baking – my favorite is roasting. You should try to use these instead of the added oil. I got used to cooking without oil and the effect on taste is not as bad as you might think.
You can also read about my favorite way of eating eggplants in my article sharing over 15 fatty liver-friendly recipes, or the one where I share some lunch ideas.
Conclusion
Eggplant is a great option for fatty liver disease and it can be an active part of your diet. Because eggplant has so many vital nutrients to your liver, you can eat it with peace of mind.
It’s a good source of fiber, antioxidants, and magnesium – all of which significantly contribute to a healthy liver.
You can eat a lot of eggplant, but keep in mind it does contain solanine which can be poisonous to humans in large amounts (amounts you may never reach). Cook eggplant in a healthy way, and never eat it fried!
Curious about other foods as part of a healthy, fatty-liver disease friendly diet? I recommend checking out some of my other articles below:
- Can You Eat Pasta with Fatty Liver?
- Can You Eat Cereal if you have a fatty liver?
- Can You Eat Chocolate if You Have Fatty Liver?
- Can You Eat Eggs with a Fatty Liver?
- Can You Eat Tofu if You Have a Fatty Liver?
Even though I think that I covered the topic entirely, if you still have questions regarding eggplant and fatty liver disease, let me know by commenting down below!
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.