Carb Solutions: A Two-Fruit Summer Side

By Dennis Linden

Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources; not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet and some regular exercise, however minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].

Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much slower than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage metabolisms to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to actually increase appetite and impede effective fat oxidation. 

A QUICKIE GLYCEMIC PRIMER:

• The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low-glycemic-index food; 70 or above is considered very high.  Serving size is not a consideration in arriving at a food’s Glycemic Index number.
• The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.

It’s hot July, time to stay out of an even hotter kitchen with this relatively quick recipe combining two tasty fruits – the seasonal bounty of red seedless grapes and a variety of eggplant -- that can be served warmed or at room temperature. Yes, botanically speaking, eggplant is a fruit because it grows from a flowering plant and contains seeds, which meet the scientific definition of a fruit. Specifically, and even more surprising, it is a type of berry! Just like tomatoes, peppers, and avocados, eggplant develops from a single seed. However, even though it is classified as a fruit botanically, we typically treat it as a vegetable in the culinary world because of its savory flavor and how it is prepared (usually baked).

For this recipe, long Chinese eggplant was chosen over regular American globe eggplant because the variety is sweeter, contains far fewer seeds, has a much thinner skin that does not need to be peeled, and cooks down a bit during baking. While small round Tai eggplant can be eaten raw in salad, do not try this with American or Chinese varieties, as they are both too bitter and need to be cooked. All eggplants are also a wonderful culinary tool as the spongy characteristic of the interior fruit easily soaks up the flavors of any supporting ingredients in the cooking process. 

Best of all, eggplants are an excellent food for diabetics and carb counters in general, with a low Glycemic Index (GI) of 15.  The high fiber content in eggplant slows down digestion, preventing blood sugar spikes. In fact, research has shown that fruit contains polyphenols, which inhibit certain enzymes responsible for converting starch to blood sugar, making for an incredibly low GL of 1.7 per 100 grams! This is truly a guiltless pleasure food that can be enjoyed without hesitation or limits, except one’s nod to not overdoing any food, of course.     

The other healthy fruit in this recipe below is the popular red seedless grape. The variety was developed in California through selective breeding. Their lineage traces back to the genetic mutation created by crossing early white seedless varieties, like the Thompson Seedless, with seeded red varieties that caused the grape's seeds to stop developing and remain as tiny, soft specks. Selective breeding is not GMO but rather many seasons of crossbreeding fruit, like most varieties of apples on the market today. Like the eggplant, the variety’s deep red color also indicates the presence of a high antioxidant content that has been proven to help benefit cancers.  For carb counting purposes, red and green grapes have a medium-low GI, with red seedless coming in slightly lower at 45 vs green’s 53, depending on sugar content and ripeness. Black grapes can be a little higher at 59 but also have the highest antioxidant content. More importantly, the GL score of all three is about the same, a very low 8 to 9 depending on ripeness due to both their fiber and, like eggplant, their polyphenols content. Not quite a guiltless pleasure but close. Still, regarding the recipe below, stop counting carbs and simply enjoy!
   
Ingredients
4 Chinese eggplants, quartered lengthwise, cut into 1 ½ -inch pieces 
2 red onions, cut into 1-inch pieces 
8 cloves garlic, thinly sliced 
1 ½ tsp. salt  
1/3 cup olive oil (use more, if needed)
1/3 cup white wine vinegar (more to taste) 
1 cup of red seedless grapes, whole 
1/3 cup pine nuts 
Freshly ground black pepper

Preparation

In a cast iron skillet combine the eggplant, onions and garlic. Sprinkle with several pinches of salt. Drizzle with olive oil and vinegar. Toss to combine all the ingredients; smooth into an even layer and place the pan in the oven. Bake for 6-8 minutes. The eggplant shouldn’t be tender yet but just beginning to be so. 

Add the grapes, using a spoon toss to combine. Return the pan to the oven and continue to bake until the eggplant is done and the grapes are slightly swollen. 

Remove the pan from the oven, sprinkle with pine nuts, salt, fresh ground black pepper, and toss. Serve this dish either warm or at room temperature.