While eggplant isn't the most nutritious vegetable (Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds) it does give you a decent supply of potassium and fiber.
And at just 25 calories and less than 1 gram of fat per serving, it's a pretty guilt-free food -- as long as you don't soak it in oil.
Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage.
It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes. Early lab studies in cells suggest that eggplant protects against the type of DNA damage that leads to cancer. But researchers still need to confirm this benefit in humans. Folate: 22 micrograms Vitamin A: 23 IUs Vitamin C: 2.2 milligrams Vitamin K: 3.5 micrograms You'll get these minerals in one serving: Calcium: 9 milligrams Iron: 0.23 milligrams Magnesium: 14 milligrams Phosphorus: 24 milligrams Potassium: 229 milligrams
Adding eggplants to your diet may help keep your blood sugar in check.
This is primarily because eggplants are high in fiber, which passes through the digestive system intact. Fiber can lower blood sugar by slowing the rate of digestion and absorption of sugar in the body. Slower absorption keeps blood sugar levels steady and prevents spikes and crashes.
Other research suggests that polyphenols, or natural plant compounds, found in foods like eggplant may reduce sugar absorption and increase insulin secretion, both of which can help lower blood sugar.
One test-tube study looked at polyphenol-enriched extracts of eggplant. It showed that they could reduce levels of specific enzymes that influence sugar absorption, helping reduce blood sugar.
Eggplants fit well into current dietary recommendations for controlling diabetes, which include a high-fiber diet rich in whole grains and vegetables.
EGGPLANT Could Help With Weight Loss
Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake. Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories. Additionally, eggplants are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes.
May Have Cancer-Fighting Benefits Eggplant contains several substances that show potential in fighting cancer cells. For instance, solasodine rhamnosyl glycosides (SRGs) are a type of compound found in some nightshade plants, including eggplant. Some animal studies have shown that SRGs could cause the death of cancer cells and may also help reduce the recurrence of certain types of cancer. Though research on the topic is limited, SRGs have been shown to be especially effective against skin cancer when applied directly to the skin.
Furthermore, several studies have found that eating more fruits and vegetables, such as eggplant, may protect against certain types of cancer. One review looking at approximately 200 studies found that eating fruits and vegetables was associated with protection against pancreatic, stomach, colorectal, bladder, cervical and breast cancer.
Very Easy to Add to Your Diet Eggplant (check the video for my super easy recipe) is incredibly versatile and can be easily incorporated into your diet. It can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning. It can also be used as a low-calorie replacement for many high-calorie ingredients. This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.
Are There Any Risks?
Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. There's no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. But if you notice that your joint pain flares up after you eat eggplant, avoid it.
SUPER EASY RECIPE from Dr Oksana Nimkevych
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