The Low-Carb Vegetable Dip That Can Help You Poop And Lower Cholesterol
Snacking can be tough when you're on a low-carb diet, especially if you're used to grabbing pretzels or Goldfish crackers. And let's be honest, the snack industry doesn't make it any easier. It's full of highly processed low-carb options like keto-friendly protein puffs, cauliflower chips, or low-carb pretzels. But one quick look at the ingredient list on some of these can leave you wondering just how healthy they really are.
The good news is you can make a healthy low-carb snack if you're willing to spend a few extra minutes in the kitchen. Try blending up some veggies with spices and a healthy oil. How about some roasted eggplant dip, also known as baba ganoush? Eggplant is not only low in carbs, it's also low in calories and packed with nutrients. One cup of cooked eggplant has just 35 calories, 8.6 grams of carbs, and 2.5 grams of fiber. That's only 6 grams of net carbs.
Traditional baba ganoush is made with eggplant, tahini, garlic, and some seasoning, but you can easily boost the fiber by mixing in a bit of cannellini beans and pistachios. Sure, the beans will bump up the carb count slightly, but the added fiber helps support digestion and may improve cholesterol levels.
Eggplant and beans have both types of fiber
Low-carb veggies and beans are great sources of fiber, which can help keep you full and steady your blood sugar levels. Eggplant skin is packed with insoluble fiber, while the flesh contains more soluble fiber. Beans usually have more insoluble fiber too, but they still offer some soluble fiber.
Soluble fiber is the kind that works in your intestines to block cholesterol from being absorbed into your bloodstream. That's one of the ways it helps lower your cholesterol, according to a 2023 meta-analysis in Advances in Nutrition. After reviewing 181 studies with more than 14,000 people, researchers found that getting enough soluble fiber can drop LDL (bad) cholesterol by about 8 points and triglycerides by around 6 points. And the more you add, the better. For every extra 5 grams of soluble fiber you eat each day, you might lower your total cholesterol by another 6 points.
If you're having trouble pooping, insoluble fiber can help with that. This type of fiber moves through your digestive system mostly intact, which helps sweep your gut clean and bulk up your stool. Insoluble fiber doesn't dissolve in water, but it does draw water into your intestines, making it easier to go.
Making a low-carb, high-fiber eggplant bean dip
To make 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, too. Spread the eggplant pieces on a baking sheet lined with parchment paper and roast for about 25 minutes (you can also try grilling your eggplant). Let them cool before blending. (Find out 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.
If you divide the dip into eight servings, each serving has about 100 calories, 3 grams of fiber, and 4.5 grams of net carbs. Plus, the omega-3s from the olive oil can help lower triglycerides and support heart health.