Eggplant is a low-calorie vegetable that is beneficial for diabetes. Find out more about this low-calorie food and how it can help manage diabetes.
Eggplant is an egg-shaped fruit that is a member of the nightshade family, which also includes vegetables such as okra and tomatoes. Despite being a fruit, it is cooked as a vegetable. It is enjoyed by people all around the world and is available in a variety of shapes, sizes, and colors.
Eggplant is a vegetable that can be eaten in different ways. One of the most popular ways to prepare it is by making it into a curry dish. It can be used as a meat replacement in some dishes. This will help people who are trying to cut down on meat consumption to reduce their risk of developing diabetes, heart disease, and cancer.
Due to its richness in vitamins, phenolics, and antioxidants, eggplant is grown all over the world and can offer substantial nutritional benefits. Moreover, recently discovered potential therapeutic applications for eggplant are becoming more widely known.
However, is it good for people with diabetes to consume eggplant regularly? Continue reading to learn more about this vegetable, its health benefits, nutrition, and glycemic index(GI).
Is Eggplant Beneficial for Diabetes?
Being a non-starchy vegetable, eggplant is good for diabetes. Non-starchy vegetables are low in starch. The primary source of carbohydrates in your diet is starch. Non-starchy veggies are excellent for people with diabetes since they have a low glycemic index, high fiber content, and little to no starch.
A single cup(82 g) of raw eggplant offers 20.5 calories, 4.82 g of net carbohydrates, and 2.42 g of total dietary fiber.
As a result, they do not cause as much of a blood sugar surge as starchy vegetables or other foods like potatoes or white bread that have a higher glycemic index.
Chlorogenic acid(CGA) is a phenolic component found in eggplant. This is proven to be effective for type 2 diabetes. According to animal studies, CGA can treat type 2 diabetes in animals with a hereditary predisposition as well as glucose and lipid metabolic abnormalities brought on by a high-fat diet.
Additionally, a diet high in fiber helps to reduce blood sugar levels and health complications like heart disease. Eggplant provides nearly 10% of the daily dietary fiber requirement.
3 Health Benefits of Eggplant for Diabetes
Eggplant has numerous health benefits. They help with digestion, bone health, cancer prevention, and many other benefits. Along with these general health benefits, eggplant has numerous advantages for people who have diabetes. Here is the list of the top 3 health benefits of eggplant for diabetes:
1. Helps to control blood sugar levels
Blood sugar levels can be regulated by eating a diet high in fiber. Eating extra fiber can help persons with diabetes maintain better blood glucose control, according to 2018 research. Fiber cannot be absorbed or broken down by the human body. As a result, fiber does not raise blood sugar levels quickly.
According to several studies, eggplant’s anti-oxidative capabilities can help manage or prevent diabetes and associated complications.
2. Keeps you satiated
Eggplants are a good source of dietary fiber. A single cup of raw eggplant contains nearly 2.46 dietary fiber(10% of the daily requirement). Fiber encourages fullness and satiety by moving through the digestive tract slowly and helps in lowering your calorie intake.
3. Helps to manage hypertension
Type 2 diabetes and hypertension frequently coexist. In people with diabetes, hypertension occurs twice as frequently as in patients without diabetes. Additionally, patients with hypertension frequently show signs of insulin resistance and are more likely to develop diabetes.
Diabetes is linked to an elevated risk of cardiovascular disease which is aggravated by the co-existence of hypertension.
To manage hypertension and associated consequences in daily life, eggplant must be added to your diet. Eggplant contains a major component called Acetylcholine (ACh) that helps to lower blood pressure.
Eggplant Nutritional Value
Eggplant is a low-calorie food. There are approximately 20.5 calories present in a 100 g serving of raw eggplant. Below is the nutrition information taken from the USDA database for a 100 g serving of raw eggplant:
Carbohydrate
The total carbohydrates in eggplant are 8.88 g. Out of the total carb value, 3 g is dietary fiber.
Fats
Eggplant is very low in fats. It contains 0.18 g of total fats.
Protein
Along with very less fat, eggplants are also known for their low protein content. It has nearly 0.98 g of protein present in it
Vitamins and Minerals
Eggplant is not a good source of vitamins or minerals. It provides 9 mg of calcium, 14 mg of magnesium, 229 mg of potassium, and 22 mcg of folate present in it.
Glycemic index of eggplant
The glycemic index (GI) determines the impact of various foods on blood sugar levels. Foods with a low GI score are below 55. A moderate GI ranges from 55 to 69. A Glycemic index of 70 to 100 is considered high.
Eggplant has a low glycemic index. The glycemic index for various species of eggplant ranges from 30–38.
People with diabetes are advised to eat meals with lower GI scores to effectively manage their blood glucose levels.
Takeaway…
Being a low GI and low-calorie food, eggplant can be a good inclusion to your diabetes diet plan. Eggplants are known to cause allergic reactions in some individuals. Keep an eye on such reactions and talk to your doctor immediately.
