Many of us are most familiar with eggplants that are large and dark purple, but the shape, size, and color can vary from small and oblong to long and thin and from shades of purple to white or green.
This article will focus on the nutritional benefits of the traditional purple eggplant.
Nutrition Facts for Eggplant
The following nutrition information is provided by the USDA for 1 cup (82g) of raw eggplant cubes.1?
- Calories: 20.5
- Fat: 0.1g
- Sodium: 1.6mg
- Carbohydrates: 4.8g
- Fiber: 2.4g
- Sugars: 2.9g\
- Protein: 0.8g
Fats
Eggplant is almost completely fat-free.
Protein
There is less than 1 gram of protein in a single serving of eggplant.
Carbs
One cup of raw eggplant contains 20.5 calories and 4.8 grams of carbohydrate, about half of which comes from fiber (2.4 grams). There are also almost 3 grams of naturally occurring sugars in eggplant.
Eggplant is a low-glycemic food. The glycemic load of eggplant is estimated to be 1 for a single serving.
Vitamins and Minerals
Eggplant is not a significant source of most vitamins and minerals. However, the vegetable provides manganese (10% of your daily intake), and small amounts of potassium, vitamin K, vitamin C, vitamin B6, niacin, copper, and magnesium.
Benefits
1. Healthy Digestion
The fiber in eggplant may help you to keep a healthy digestive system. Fiber is the indigestible part of carbohydrates. It helps to regulate bowels by regulating food ingestion, digestion, absorption, and metabolism.
Most adults should consume about 25 to 38 grams of fiber each day. One cup of raw eggplant provides about 10% of your daily fiber needs.
2. Improves health heart
The fiber in eggplants does more than just aid in the digestion process, it also helps to improve your heart health! This is because fiber reduces the amount of cholesterol that your body absorbs by binding it with your digestive system’s bile so that your body naturally gets rid of it.
3. Improves bone health
The unique coloration of eggplant is more useful than simply being pretty to look at. The natural plant compounds that create this coloration have actually been linked to reduced osteoporosis, stronger bones, and even increased bone density. Additionally, the iron and calcium found in eggplants are crucial in improving and preserving overall bone health.
4. Blood cholesterol
Eggplant contains fiber, and this may benefit cholesterol levels. A cup of cooked eggplant cubes, weighing 96 grams (g), contains around 2.4 g of fiber. indicated that chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of low-density lipoprotein, or “bad,” cholesterol and reduce the risk of nonalcoholic fatty liver disease.
5. Eye health
Eggplant also contains the antioxidants lutein and zeaxanthin. Lutein appears to play a role.in eye health, and it may help prevent age-related macular degeneration, which can lead to vision loss in older people. Find out more about age-related macular degeneration.
6. Weight Maintenance
Plant-based diets and diets rich in fiber are associated with healthy weight maintenance and a reduced risk of obesity. And studies have shown that those people who eat high fiber diets tend to be at healthier weights.
Epidemiological and clinical studies have also demonstrated that the intake of dietary fiber is inversely related to metabolic conditions such as obesity and type 2 diabetes.
Also read: Benefits Of Coconut Oil: Nutrition Facts And Its Health Benefits
7. Control Blood Sugar Levels
Eggplant is a rich source of fiber and low in soluble carbohydrates. It can help regulate blood sugar levels and control the absorption of glucose. In vitro studies of eggplant found that the phenolics in this vegetable act as inhibitors of enzymes involved with type 2 diabetes.
A study conducted by the German Institute of Human Nutrition found that dietary fiber consumption and its metabolic effects may help prevent diabetes. Fiber can slow down the absorption of sugar and control blood sugar levels.