Nutrition

Is Brinjal Good for People with Diabetes? - Sugar.Fit

Reviewed by

Shifa Fathima

Is Brinjal Good for People With Diabetes?

Eggplant, also known as brinjal, is a nutrient-rich and non-starchy vegetable with low calories and low carbohydrate content. The vegetable has a low Glycemic Index (GI) of 15, which can be a boon for people having diabetes. Foods that have a low GI don't increase the glucose levels and are only slowly absorbed. If you have ever wondered if brinjal is good for diabetes, this article will give you all the answers.

There are a variety of eggplants varying in size and color. While eggplants with dark purple-colored skin are the most common, they can also be green, red, or black. In addition to providing distinctive texture and mild flavor to dishes, eggplant also offers an array of health benefits. Let’s take a look at brinjal’s nutritional profile:

Nutritional Value Per 100 gram of Serving

Benefits of Brinjal

According to Ayurveda, one can consider brinjal good for diabetes. Eggplant or brinjal has been used in traditional medicine for many thousands of years. In the early Indian practice of Ayurvedic treatment, doctors employed white eggplants to combat diabetes and treat asthma. Although it's not the most nutritious of vegetables, it can provide adequate potassium and fiber. With only 25 calories and less than 1g calories per portion, this is an essentially healthy food that's not a problem if you don't cook your eggplant with oil.

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Benefits of Brinjal for Diabetes

Brinjal is good for people with diabetes because it is:

Very High in Antioxidants

Alongside containing various minerals and vitamins, the eggplants also contain many antioxidants. Antioxidants are compounds that safeguard your body from damage from harmful chemicals, referred to as free radicals. Studies have proven that antioxidants can help in preventing numerous types of chronic illnesses, including cancer and heart disease.

Eggplants are incredibly high in anthocyanins, which are pigments with antioxidant properties. It is the reason behind their vivid color. Particularly in the case of eggplants, an anthocyanin known as nasunin can be particularly beneficial. Indeed, multiple test-tube studies have proved that it effectively protects cells from damage caused by damaging free radicals.

May Promote Blood Sugar Control

The addition of eggplants to your diet can help you keep your blood sugar levels in the right place. Eggplants are rich in fiber and pass through the digestive tract quite easily. Fiber is a great source to reduce blood sugar levels by slowing down the process wherein sugar is digested and absorbed by the body. Slower absorption maintains blood sugar levels and helps prevent fluctuations or crashes. Another study suggests that polyphenols, also known as natural plant compounds present in foods such as eggplant, can reduce the absorption of sugar and enhance insulin secretion, both of which may assist in lowering blood sugar.

Lower the Risk for Heart Disease

When they finished this study, the participants showed decreased LDL cholesterol and triglycerides levels, two blood markers that could increase the risk of developing heart disease if elevated. Studies have also shown that eggplants could be a good source of protection for the heart.

Could Aid in Weight Loss

Eggplants are very rich in fiber and low in calories, making them a great addition to any type 2 diabetes diet plan to lose weight. Fiber is absorbed by the digestion tract slowly, and may increase fullness and satiety, reducing calories consumed. One cup (82 grams) of fresh eggplant contains 3g of fiber, and only 20 calories. In addition, eggplants are frequently utilized as a fiber-rich substitute for calorie-rich ingredients in recipes.

Could Offer Benefits in Fighting Cancer

Eggplant is a rich source of nutrients that can fight cancerous cells. For example, solasodine rhamnosyl glycosides (SRGs) are a kind of compound that is found in a variety of nightshade eggplants. Certain animal studies have demonstrated that SRGs can trigger the death of cancerous cells. They may also decrease the chance of recurrence in certain kinds of cancer.

While research on the subject is not extensive, SRGs have been shown to be highly beneficial for preventing skin cancer when directly applied to the skin. Additionally, numerous studies have shown that eating more vegetables and fruits like eggplant can help protect against certain kinds of cancer.

Glycemic Index of Brinjal

The glycemic value of brinjal is 10 and falls within the low GI category. The amount of carbohydrates within 1 cup of raw brinjal chopped (approx. 100 grams) is only 4 grams. It makes the glycemic burden of one. People living with who have had enough of diets that are heavy on bitter gourd may have a calming effect with an eggplant. It is believed to be very efficient in preventing type 2 diabetes.

Different Ways to Consume Brinjal for Diabetes

When you cook the eggplants as part of your type 2 diabetes diet, clean it, and cut both ends off. The skin is fine to eat; however, you may want to take it off if it's too chewy.

  • Eggplants are naturally bitter. Add salt to it and allow it to sit for about 30 minutes. The salt will draw out a bit of flavor and bitterness. It also stops the eggplant from taking in excessive oil and turning greasy when cooking. Wash off the salt before cooking it.
  • It can then be baked, roasted, or steamed. After it's cut and cooked, it's an excellent accompaniment to soups and curries. Of course, the most popular recipe is eggplant parmesan. However, rolling your eggplant in breadcrumbs before frying it in oil can increase calories and fat. For a less fatty version, roast the eggplant rather than cooking it.
  • To bake an entire eggplant, first, puncture the skin using a fork similar to baking a potato. After 30-minutes in the oven, remove the interiors, stuff the eggplant with food, or mix the pulp into a stew, soup stew, or dip.
  • These vegetables go bad quickly. Don't cut the eggplant until you are ready to cook it.  Instead, store it in the refrigerator in a safe place to preserve it for up to one week.

Bottomline

Eggplant is high in fiber and a low-calorie food source high in nutrients. It is also a source of numerous health benefits. It is why brinjal is good for diabetes. From decreasing the risk of developing heart disease to aiding with the control of blood sugar and losing weight, eggplants are a quick and tasty food to add to any healthy diet. They're also highly versatile and can be incorporated into many recipes

FAQs

What are the Risks of Overconsumption of Brinjal for Diabetes?

Some people should not consume too much brinjal; else, they might be subjected to unregulated menstruation cycles, acidic problems, allergies, kidney stones, etc. 

How much Brinjal should a person with diabetes eat?

Though there is no fixed percentage one should eat, 100 grams per sitting can be enough for some people with diabetes. 

What is the best time to consume Brinjal?

Brinjal is low in carbohydrates and rich in fiber, making it easier for stomach digestion and absorption. It is why it can be eaten at any time.

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