Eggplants are packed with nutrients, including fiber, vitamins, and minerals. They can positively impact your overall health, including supporting heart health.
Eggplants, also called aubergines, are part of the nightshade family and feature prominently in a variety of global cuisines.
Though frequently treated as a vegetable in cooking, eggplants are botanically classified as fruits since they develop from a flowering plant and contain seeds.
They come in numerous varieties, differing in size and color. While the deep purple-skinned eggplant is the most common, they can also be found in shades of red, green, and even black.
In addition to adding a distinctive texture and mild flavor to dishes, eggplants offer a range of potential health benefits.
This article explores seven of the notable health advantages of incorporating eggplants into your diet.
1. Packed with Essential Nutrients:
Eggplants are nutrient-dense, providing a significant amount of vitamins, minerals, and fiber while being low in calories.
A one-cup (82-gram) serving of raw eggplant contains:
- Calories: 20
- Carbohydrates: 5 grams
- Fiber: 3 grams
- Protein: 1 gram
- Manganese: 10% of the Recommended Daily Intake (RDI)
- Folate: 5% of the RDI
- Potassium: 5% of the RDI
- Vitamin K: 4% of the RDI
- Vitamin C: 3% of the RDI
Additionally, eggplants provide small amounts of other nutrients such as niacin, magnesium, and copper.
2. Rich in Antioxidants:
In addition to their array of vitamins and minerals, eggplants are packed with antioxidants.
Antioxidants are compounds that help safeguard the body from damage caused by free radicals, which are harmful substances that can lead to chronic diseases.
Research indicates that antioxidants may help reduce the risk of various chronic conditions, including heart disease and cancer.
Eggplants are particularly rich in anthocyanins, pigments with powerful antioxidant properties that give the fruit its vibrant color.
One specific anthocyanin found in eggplants, called nasunin, is notably effective. Studies have shown that nasunin can protect cells from damage caused by harmful free radicals.
3. Potential to Lower Heart Disease Risk:
Thanks to their antioxidant properties, eggplants may help lower the risk of heart disease, according to some studies.
In one study, rabbits with high cholesterol were given 0.3 ounces (10 ml) of eggplant juice daily for two weeks. By the end of the study, the rabbits had reduced levels of both LDL cholesterol and triglycerides, which are blood markers associated with a higher risk of heart disease when elevated.
Other research has suggested that eggplants might offer heart protection. In another study, animals were fed either raw or grilled eggplant for 30 days, resulting in improved heart function and reduced severity of heart attacks.
While these findings are encouraging, it’s important to note that the research so far has been limited to animal and test-tube studies. More research is needed to determine how eggplants might impact heart health in humans.
4. Could Support Blood Sugar Management:
Incorporating eggplants into your diet may help regulate blood sugar levels.
This benefit largely comes from their high fiber content, which passes through the digestive system undigested. Fiber helps control blood sugar by slowing down the digestion and absorption of sugar, leading to more stable blood sugar levels and preventing sudden spikes and drops.
Additionally, research suggests that polyphenols—natural plant compounds found in eggplants—may also aid in blood sugar control. These compounds may reduce sugar absorption and enhance insulin secretion.
A test-tube study found that polyphenol-enriched extracts from eggplants could lower levels of specific enzymes that affect sugar absorption, contributing to reduced blood sugar levels.
Eggplants align with current dietary guidelines for managing diabetes, which recommend a high-fiber diet that includes whole grains and vegetables.
5. May Aid in Weight Loss:
Eggplants are an excellent choice for weight loss due to their high fiber and low calorie content.
Fiber moves slowly through the digestive system, helping to promote feelings of fullness and reducing overall calorie consumption.
A one-cup (82-gram) serving of raw eggplant contains 3 grams of fiber and only 20 calories.
Furthermore, eggplants are frequently used as a low-calorie, high-fiber substitute for more calorie-dense ingredients in recipes.
6. Potential Cancer-Fighting Properties:
Eggplant contains compounds that may offer potential cancer-fighting benefits.
One such compound is solasodine rhamnosyl glycosides (SRGs), found in some nightshade plants, including eggplant. Animal studies have suggested that SRGs might induce cancer cell death and help reduce the recurrence of certain cancers.
Although research is still limited, SRGs have shown particular effectiveness against skin cancer when applied topically.
Additionally, numerous studies indicate that consuming a diet rich in fruits and vegetables, including eggplants, may offer protective effects against various cancers. A review of about 200 studies found an association between higher fruit and vegetable intake and reduced risk of cancers such as pancreatic, stomach, colorectal, bladder, cervical, and breast cancer.
However, further research is necessary to understand how eggplant’s compounds might specifically impact cancer in humans.
7. Simple to Incorporate into Your Diet:
Eggplant is highly versatile and easy to include in your diet.
You can bake, roast, grill, or sauté eggplant, adding a drizzle of olive oil and a sprinkle of seasoning for flavor.
It also serves as a low-calorie substitute for many high-calorie ingredients, helping to lower your carb and calorie intake while boosting the fiber and nutrient content of your meals.
Eggplants are a nutrient-dense, low-calorie food high in fiber and offer numerous health benefits. They can help lower the risk of heart disease, aid in blood sugar management, and support weight loss. Plus, their versatility makes them a tasty and healthy addition to a variety of dishes.