Brinjal, also called aubergine or aubergine, is a preferred vegetable in Indian cuisine. It has a characteristic texture and universal taste. Recently, there was a surge of interest within the potential health advantages of eggplant, especially for individuals with diabetes. Some research suggests that consuming brinjal could have a positive effect on individuals with diabetes, as it will probably help regulate blood sugar levels.
In this text, we are going to explore the consequences of brinjal consumption on diabetes and the potential advantages of adding this vegetable to a diabetic-friendly weight loss program.
Brinjal Nutritional Values
Low in calories and high in fibre, brinjal is an incredible alternative for individuals who want to manage their weight and blood sugar levels. In addition, high levels of antioxidants, vitamins and minerals resembling vitamin C, potassium and folic acid make it nutritious. In addition, brinjal incorporates nasunin, an anthocyanin pigment with strong antioxidant properties.
According USDAthe dietary values of 100 grams of boiled, boiled and drained eggplant prepared without salt are as follows.
- Energy: 35 kcal
- Carbohydrates: 8.73g
- Fiber: 2.5g
- Protein: 0.83g
- Calcium: 6mg
- Magnesium: 11mg
- Potassium: 123mg
- Phosphorus: 15mg
- Vitamin A: 37 IU
- Vitamin C: 1.3mg
- Vitamin K: 2.9µg
- Vitamin B6: 0.086mg
- Folic acid: 14µg
Various aspects can affect the dietary value of eggplant, including the strategy of preparation and the oil used. For example, frying or frying eggplant in oil increases its caloric and fat content in comparison with steaming or baking. In addition, the form of oil utilized in cooking can even have an effect – olive oil, for instance, is a healthier option than oil high in saturated fat. Finally, eggplant variety can also play a job, as differing types may contain different levels of nutrients. Some could also be higher in fiber and others higher in antioxidants.
Note HealthifyMe
Brinjal’s Glycemic Index
The glycemic index (GI) of a food tells you ways quickly it can raise your blood sugar. Foods with a high GI break down faster and may cause a big spike in blood sugar levels. Low GI foods, however, digest more slowly, leading to a slower, smaller rise in blood sugar.
Glycemic index Database states that eggplant has an approximate glycemic index of 20, which is taken into account low. This makes it a perfect superfood for individuals with diabetes or anyone trying to manage their blood sugar because it won’t cause a sudden spike in blood sugar.
Studying the link between eggplant and diabetes
Diabetes is a chronic disease characterised by high blood sugar levels. It is split into two primary categories: type 1 diabetes and kind 2 diabetes. Type 1 diabetes is an autoimmune disease wherein the body’s immune system mistakenly attacks and destroys the cells within the pancreas that produce insulin. Type 2 diabetes results from insulin resistance, which implies that the body’s cells don’t respond properly to the hormone, resulting in elevated blood sugar levels.
Obesity is a big risk factor for type 2 diabetes, and diets high in calories and low in nutrients may increase the danger of developing this disease. However, eating more nutrient-dense fruit and veggies results in a lower risk. Brinjal is a wonderful alternative because it is low in calories yet stuffed with fiber, vitamins and minerals.
Eggplant is a wonderful source of antioxidants, that are molecules that help protect the body from free radicals. These free radicals are molecules that may damage cells and cause chronic diseases resembling diabetes. In addition, eggplant peel incorporates Nasunin, a flavonoid known to have anti-inflammatory properties. Thanks to this, it will probably protect the body against damage attributable to free radicals.
Extensive research on the direct effects of brinjal consumption on blood sugar levels in individuals with diabetes has not been done. However, research suggests that eating high-fiber, low-calorie foods like brinjal may improve blood sugar control. For example, tests shows that a weight loss program high in fiber-rich fruit and veggies, including brinjal, was related to a reduced risk of developing diabetes.
Benefits of Brinjal for Diabetes Control
Brinjal could have advantages for individuals with diabetes that transcend its potential effects on blood sugar levels.
Tests showed that brinjol powder could also be helpful for individuals with diabetes as it will probably help lower blood pressure. As a result, it will probably reduce the danger of heart problems. In addition, brinjal’s antioxidant and anti inflammatory properties may help protect against cell damage and inflammation.
Phytonutrients
Eggplant is wealthy in phytonutrients, helpful compounds present in plants that positively affect health. Tests shows that phytonutrients can even reduce inflammation and lower blood sugar.
One of the nutrients in brinjal is chlorogenic acid, a polyphenol with anti-inflammatory effects. May help lower blood sugar levels. Another phytonutrient in eggplant is solavetivone. It is an antibacterial substance that may prevent the expansion of dangerous bacteria within the intestines.
source of fibre
Eggplant is a wonderful source of fiber that helps regulate blood sugar levels. This is because fiber slows down the absorption of sugar by the blood, thus lowering blood sugar levels. In addition, fiber also aids in weight reduction, which might help prevent obesity.
Potassium and Magnesium
Eggplant is a nutritious vegetable wealthy in two essential minerals, potassium and magnesium. Potassium is crucial for maintaining good heart health as it will probably help lower blood pressure and reduce the danger of heart disease in individuals with diabetes.
Magnesium can also be essential for blood sugar control. It helps the body use insulin more efficiently and will lower blood sugar levels in individuals with diabetes. Additionally, magnesium may reduce the danger of heart disease in individuals with diabetes.
Ways to make use of Brinjal in a diabetic-friendly weight loss program
There are loads of delicious options should you’re in search of diabetic-friendly ways to include brinjal into your weight loss program. Popular Indian dishes that contain brinjah include:
- Baingan Bharta (roasted and pureed brinjah mixed with spices and tomatoes)
- Bharva Baingan (stuffed brinjal with a mixture of spices and vegetables)
- Baingan ka Raita (yoghurt based dip with brinjal puree, yogurt and spices)
- Baingan ki Subzi (fried brinjal with spices and vegetables)
When including brinjal in a diabetic-friendly weight loss program, serving size is crucial. It is really useful to eat about ½ cup of cooked brinjal per serving. Be sure to mix brinjal with other nutrient-rich foods to make it a balanced meal. For a customized plan that features brinjals and other nutritious diabetes management products, you may refer to a HealthifyMe dietitian.
Application
The potential advantages of brinjal for individuals with diabetes could also be promising, nevertheless, more research is required to grasp its effects on blood sugar levels. Nevertheless, research has shown that consuming brinjal might help improve blood sugar control and reduce the danger of diabetes-related complications.
Many Indian dishes include brinjals resembling Baingan Bharta, Bharva Baingan, Baingan ka Raita and Baingan ki Subzi. Eating these foods and keeping your portion sizes in mind with other nutritious meals can profit your diabetes management.
Research sources
1. US Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/169229/nutrients
2. Glycemic Index Guide
https://glycemic-index.net/eggplant/
3. Wang PY, Fang JC, Gao ZH, Zhang C, Xie SY. Higher consumption of fruits, vegetables or fiber reduces the danger of type 2 diabetes: a meta-analysis. Diabetes Study J. January 2016;7(1):56-69. doi: 10.1111/jdi.12376. Epub 2015 June 22. PMID: 26816602; PMCID: PMC4718092.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4718092/
4. Nishimura M, Suzuki M, Takahashi R, Yamaguchi S, Tsubaki K, Fujita T, Nishihira J, Nakamura K. Daily consumption of eggplant powder improves blood pressure and mental status in stressed individuals: a randomized placebo-controlled trial. Nutrients. Nov 16, 2019;11(11):2797. doi: 10.3390/nu11112797. PMID: 31744060; PMCID: PMC6893753.
5. Mengjie Kong, Kang Xie, Minghui Lv, Jufei Li, Jianyu Yao, Kaixuan Yan, Xiaoqin Wu, Ying Xu, Dewei Ye, Anti-inflammatory Phytochemicals for the Treatment of Diabetes and its Complications: Lessons Learned and Promise for the Future, Biomedicine and Pharmacotherapy, Vol. 133, 2021, 110975, ISSN 0753-3322, https://doi.org/10.1016/j.biopha.2020.110975.
https://www.sciencedirect.com/science/article/pii/S0753332220311677
