Baba Ghanoush was among the first foods that greeted my taste buds when I visited some Levant countries a couple of years ago. I indulged in numerous dips and street foods like shawarma and the like—a pleasant expedition that fulfilled my guilty pleasure.
When you have a good one first, it sets the standard, and you’ll want all your baba ghanoush experience to be that good. I have spent the past years trying to chase down the beautiful experience I had in the Levant region, and with the help of a Lebanese friend I met, I have perfected how I make this dip.
Now, the big question in the room is: Is Baba Ghanoush good for diabetics? Being diabetic or prediabetic somewhat restricts the number of sweet things or high-carb foods we throw into our mouths, meaning scrutiny of every dessert, drink, appetizer, and food we come across. In this article, everything you need to know about Baba Ghanoush for diabetics has been detailed.
What is Baba Ganoush?
Baba Ghanoush is a Levantine appetizer derived from olive oil, finely chopped roasted eggplants, lemon juice, tahini sauce, and numerous seasonings (depending on the chef). My time in the Levant region gave me an insight into how this appetizer is eaten, often as a starter and sometimes as a dip or a side. It has lots of similarities with Romanian eggplant salad.
This dish is made by roasting eggplants over an open flame until they are charred and cooked thoroughly (usually giving the dip some smoky flavor), then crushing the eggplant with a fork in a bowl, alongside all other ingredients like the tahini, garlic, salt, lemon juice, and oil.
Personally, emulsifying by hand works best for me since it’ll give the dip some chunky texture. However, there is no one rule to making baba ghanoush, as different chefs could use a food processor and employ a style or more to make the dish more flavorful (a relatively subjective culinary journey).
Is Baba Ghanoush healthy?
A serving of baba ghanoush typically supplies 6 grams of fat, 100 kcal of calories, 0 mg of cholesterol, 150mg of sodium, 2 grams of protein, and 3 grams of sugar with loads of manganese, potassium, and copper.
The eggplants supply the bulk of the nutrients. It has a high dietary fiber content, which can keep you full for a long , and is packed with antioxidants. Sadly, the skin of the eggplants, which contains most of the nasunin (an antioxidant), is charred and peeled off in most recipes.
Olive oil brings in that healthy kick of monosaturated acids, which are great for weight loss and preventing heart disease. Its tahini content supplies phosphorus and magnesium, and the lemon juice brings in flavor and vitamin C, an immune system booster.
Baba ghanoush is a creamy, gluten-free, low-calorie, and low-carb appetizer that can be a healthy addition to your diet.
Is Baba Ghanoush good for diabetics?
When considering foods to eat a type 1 diabetic whose immune has ravaged the pancreas preventing the body from producing insulin needs to eat foods or snacks that match their insulin shots and a prediabetic whose blood sugar is higher than normal or a type 2 diabetic whose body doesn’t produce enough insulin or has become insulin resistant, need diets low in carbs but high in veggies and a relative amount of protein which is essential to prevent blood sugar spikes.
Baba ghanoush is safe for diabetics as it contains mostly natural ingredients, no added sugar, and a low carb content, yet it is rich in good fats from tahini and olive oil. As a diabetic, you could have a 5–10 tablespoon serving safely, but ensure not to include pita bread or other carb-loaded sides.
The glycemic index of Baba ghanoush has not been researched yet, and this article will be updated to include it once it is available. However, we will explore the ingredients used in baba ghanoush and if there is any possible risk associated with them, so you could substitute them if necessary.
Eggplant
Studies have revealed that eggplant obstructs the enzyme that converts starch to sugar, making it a great food for preventing and controlling diabetes. Eggplants whose skin is peeled, like in the case of baba ghanoush, still contain 2.5 grams of soluble fiber, which forms a gel-like substance in the stomach, reducing digestion’s speed and aiding blood sugar regulation. Eggplants have a low glycemic index of 15.
Tahini
Tahini sauce is a derivative of sesame seeds; besides its rich polyunsaturated fat content, it contains lignans, a bioactive plant compound proven to improve insulin secretion and insulin concentrations in diabetics.
Lemon juice
Lemon juice has a relatively low calorie content, making it a great source of refreshment for diabetics. It could feature in any of your desserts and recipes without any problems (if used in moderation). According to a study, its vitamin C content can impact insulin levels.
When all the ingredients used in making Baba ghanoush are mixed, does it impact its glycemic index?
When it comes to the glycemic index of foods, the size, thickness, texture, and ripeness of a food impact its GI. A typical example is a banana. While the unripe and ripe versions have a low glycemic index, a ripe banana has a glycemic index of 55, while an unripe one has a GI of 30.
Adding different ingredients with low GI doesn’t multiply its glycemic index; however, adding a low glycemic index food like milk to a high glycemic food like Frosties cereal could average the total glycemic index, limiting its impact on your blood sugar.
If you eat a large portion of a low-GI food, it could cause blood sugar spikes, like in the case of eating lots of pasta, which has a relatively low glycemic index. So, portion size is the keyword, irrespective of the food or snack.
Adding lemon juice, tahini, eggplant, and various spices would not place the glycemic index of baba ghanoush on the high side. However, no matter how low a food’s glycemic index is, eating large amounts could affect your blood sugar.
Summing up
Baba ghanoush is a safe appetizer diabetics could enjoy from time to time. It is made with ingredients that contribute in one way or another to regulating blood sugar levels.
However, it should be eaten in moderation since too much low-carb food could leave you without energy and still cause your glycemic load to rise. You can consider using proteins as a side and some carbs as recommended by your dietician, to ensure you have a balanced diet, but be sure to avoid pita bread and the like, which boast a high glycemic index.
