Eggplants, also known as
aubergines, are nightshade plants that are used in a variety of dishes all over
the world.
Although often considered a vegetable, they're technically a
fruit, as they grow from a flowering plant and contain seeds.
Many varieties range in size and colour. While deep purple
eggplants are the most common, they can also be red, green, or black.
Eggplant has several health benefits to add a unique texture and
mild flavour to dishes.
This article takes a deep look at the seven health benefits of
eggplants.
1. Rich in Many Nutrients
Eggplants are a nutrient-dense food, which means they provide a
lot of vitamins, minerals, and fibre for a small number of calories.
One cup (82 grams) of raw eggplant contains the following nutrients:
- Calories: 20
- Carbs: 5 grams
- Fibre: 3 grams
- Protein: 1 gram
- Manganese: 10% of the RDI
- Folate: 5% of the RDI
- Potassium: 5% of the RDI
- Vitamin K: 4% of the RDI
- Vitamin C: 3% of the RDI
Eggplants also contain small amounts of other nutrients, including
niacin, magnesium and copper.
2. High in Antioxidants
In addition to containing various vitamins and minerals, eggplants
boast a high number of antioxidants.
Antioxidants are substances that aid in protecting the body
against the harmful damage caused by free radicals.
Antioxidants have been shown to help prevent several chronic
diseases, including heart disease and cancer.
Anthocyanins, a pigment with antioxidant effects that gives
eggplants their vibrant colour, are especially abundant in eggplants.
In particular, an anthocyanin in eggplants called nasunin is
incredibly beneficial.
Several test-tube studies have shown that it effectively protects
cells from free radical damage.
3. May Reduce the Risk of Heart Disease
Some studies suggest that eggplants may help reduce the risk of
heart disease due to their antioxidant content.
In one study, rabbits with high cholesterol were given 0.3 ounces
(10 ml) of eggplant juice twice a day for two weeks.
They had decreased levels of LDL cholesterol and triglycerides at
the end of the trial, two blood markers that, when elevated, can lead to an
increased risk of heart disease.
Other studies have demonstrated that eggplants may have a
protective effect on the heart.
Animals were fed raw or grilled eggplant for 30 days in one study.
Both improved heart function and lowered the severity of heart attacks.
While these findings are promising, it's important to note that
current research is limited to animal and test-tube studies. More research is
needed to understand how eggplants may affect human heart health.
4. May Promote Blood Sugar Control
Including eggplants in your diet may help you maintain a healthy
blood sugar level.
This is primarily because eggplants are high in fibre, passing
through the digestive system intact.
Fibre can help lower blood sugar levels by reducing how sugar is
digested and absorbed in the body. Slower absorption maintains blood sugar
levels, avoiding spikes and crashes.
Other research suggests that polyphenols, or natural plant
compounds, found in foods like eggplant may help lower blood sugar by reducing
sugar absorption and raising insulin secretion.
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 lower blood sugar.
Eggplants are a good fit for current diabetes dietary
recommendations, including a high-fibre diet rich in whole grains and
vegetables.
5. Could Help With Weight Loss
Eggplants are high in fibre and low in calories, so they're a
great addition to any weight-loss diet.
Fibre moves through the digestive tract slowly and can promote
fullness and satiety, reducing calorie intake.
Raw eggplant offers 3 grams of fibre and only 20 calories per cup
(82 grams).
In addition, eggplants are often used in recipes as a high-fibre,
low-calorie replacement for higher-calorie ingredients.
6. 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 nightshade plants like eggplant.
SRGs have been shown in animal studies to cause cancer cell death
and may also help decrease the recurrence of certain types of cancer.
SRGs are particularly effective against skin cancer when applied
directly to the skin, even though research is limited.
Furthermore, several studies have found that eating more fruits
and vegetables, such as eggplant, may protect against certain types of cancer.
Eating fruits and vegetables was linked to a lower risk of
pancreatic, stomach, colorectal, bladder, cervical, and breast cancer,
according to a study of over 200 research.
However, more research is needed to determine how the compounds
found in eggplants may affect cancer in humans.
7. Very Easy to Add to Your Diet
Eggplant is a versatile vegetable that is simple to incorporate
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 various
high-calorie foods.
This can reduce your carb and calorie intake, all while increasing
your meal's fibre and nutrient content.
Final Thoughts
Eggplant is a high-fibre, low-calorie food rich in nutrients and
comes with many potential health benefits.
Eggplants are an easy and delicious addition to any healthy diet,
helping everything from heart preventing disease to blood sugar control and
weight loss.
They're also incredibly versatile and fit well into many dishes.