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Eggplant benefits make it a food ally for those with diabetes

Toa Heftiba image by Unsplash

Eggplant is a fruit (yes, it is a fruit!) that can be found in a variety of sizes and colors, including black, red, green and purple versions. In addition to the versatility in recipes, the benefits of eggplant include its content of antioxidants, nutrients and heart disease prevention. Among other benefits you can see by reading:

It is rich in nutrients

A cup of raw eggplant (about 82 grams) contains the following nutrients:

• Calories: 20
• Carbohydrates: 5 grams
• Fiber: 3 grams
• Protein: 1 gram
• Manganese: 10% of the IDR (Recommended Daily Intake)
• Folate: 5% of the IDR
• Potassium: 5% of the IDR
• Vitamin K: 4% of the RDI
• Vitamin C: 3% of the RDI

Provides Antioxidants

Antioxidants are substances that fight free radicals in the body, preventing chronic conditions such as cancer and cardiovascular disease. Learn more about them in the article: "Antioxidants: what they are and what foods to find them in".

Eggplant is rich in an antioxidant called anthocyanin, a substance responsible for the blue, violet and red colors of most fruits. The anthocyanin found in eggplant is effective in protecting cells against damage caused by harmful free radicals (see studies on this: 1, 2), thus helping to fight chronic diseases such as cancer. Learn more about anthocyanins in the article: "Anthocyanin present in red fruits brings benefits".

May reduce the risk of heart disease

In one study, rabbits with high cholesterol who were given 10 ml of eggplant juice daily for two weeks had lower levels of LDL cholesterol (considered "bad") and triglycerides, two blood markers that can lead to increased blood levels. risk of heart disease when high.

• Does altered cholesterol have symptoms? Know what it is and how to prevent it

In another study, animals that were fed raw or grilled eggplant for 30 days showed improved heart function and reduced heart attack severity.

Can improve blood sugar levels

The fiber present in eggplant helps to reduce blood sugar, as they pass through the digestive system intact, slowing the digestion rate and, consequently, the blood sugar spikes (see study about it here: 3).

Furthermore, according to another study, polyphenols present in vegetables such as eggplant can reduce sugar absorption and increase insulin secretion, improving blood sugar levels.

A test-tube study looking at eggplant-specific polyphenol-enriched extracts showed that they reduce the levels of specific enzymes that influence sugar absorption, helping to lower blood sugar. This all means that eggplant can be a friendly food for those looking to control diabetes, as can other high-fiber foods like whole grains and vegetables. Learn more about fiber in the articles: "What is dietary fiber and its benefits?" and "Fiber-rich foods fight diabetes and high cholesterol."

• Diabetes: what it is, types and symptoms
• What is the Glycemic Index?

It can help you lose weight and prevent cancer

Because it is rich in fiber and low in calories, eggplant is an excellent ally for those who are overweight. It provides satiety and reduces calorie intake. Each cup (about 82 grams) of raw eggplant contains three grams of fiber and only 20 calories.

In addition, a review of 200 studies found that eating fruits and vegetables such as eggplant increases protection against cancers of the pancreas, stomach, colorectal, bladder, cervix and breast.