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:
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.
Brinjal is good for people with diabetes because it is:
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.
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.
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.
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.
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.
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.
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.
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
Some people should not consume too much brinjal; else, they might be subjected to unregulated menstruation cycles, acidic problems, allergies, kidney stones, etc.
Though there is no fixed percentage one should eat, 100 grams per sitting can be enough for some people with diabetes.
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.