Eggplant is good for you because it’s low in carbohydrates and high in fiber. The health benefits of eggplants are rooted in the vegetable’s antioxidant content and heart disease risk protection.
Here are seven benefits you might get from eating eggplant:
There are three main reasons eggplants can help manage weight:
- They’re low in carbs: Low-carbohydrate diets can be effective for weight loss. Eggplants are a non-starchy, low-carbohydrate vegetable, so they can play a role in weight management. A 1-cup portion—about the size of a baseball—contains a little under 5 grams of carbohydrates.
- They’re a good source of fiber: Eggplants contain fiber, which adds bulk to your meals. The extra bulk makes you feel full for longer periods to support weight loss.
- They’re low in calories: Eggplant has few calories—about 20.5 per cup of raw, cubed eggplant—which can aid in weight loss.
Eggplants are a source of several minerals and vitamins, including:
- Manganese: It’s essential for the breakdown of carbohydrates, cholesterol, and glucose (sugar). It also helps form bones and supports immune function.
- Folate: This aids in the production of DNA and red blood cells. It also helps prevent birth defects during pregnancy.
- Potassium: It’s an electrolyte that assists heart, muscle, and nerve function.
Eggplants may offer protection against heart disease. Anthocyanins, pigments that give eggplant its purple color, help prevent the oxidation of low-density lipoprotein (LDL) cholesterol. High LDL cholesterol can lead to artery hardening. This side effect can lead to either heart attack or stroke.
Non-starchy vegetables like eggplants have a low glycemic index, which means they raise your blood sugar slowly. People with diabetes may opt for low-glycemic index foods to prevent spikes in blood sugar.
The fiber found in eggplants also helps control blood sugar. Fiber slows the absorption of sugar, which can keep it from spiking.
Eggplants may protect against neurodegenerative disorders like Alzheimer’s disease, the most common type of dementia. They are a source of nasunin, which can protect cells from damage that leads to premature aging and disease.
Nasunin is an antioxidant that reduces inflammation in the brain. It can also improve blood flow and signals between synapses. Synapses are places of connection and communication for nerve cells.
Eating plenty of fruits and vegetables, including eggplants, has been shown to lower cancer risk. The antioxidants, minerals, and vitamins can promote overall health and reduce the risk of diseases like cancer.
Nightshade vegetables like eggplants are sources of a compound called solasodine rhamnosyl glycosides (SRGs). One study found that SRGs may kill colorectal cancer cells in humans. More studies on the direct link between the compounds in eggplants, such as SRGs, and cancer are needed.
Antioxidants help reduce cell damage in the body. Eggplants contain many antioxidants, such as polyphenols like phenolic acids and flavonoids.
Eggplants also have anthocyanins, the pigments that give eggplants their purple hue. Anthocyanins have antioxidant properties that reduce inflammation and obesity risk.
One cup of raw, cubed eggplant contains the following nutrients:
- Calories: 20.5
- Fat: 0.1 grams, or 0.1% of the Daily Value (DV)
- Sodium: 1.6 milligrams, or 0.1% of the DV
- Carbohydrates: 4.8 grams, or 1.7% of the DV
- Fiber: 2.5 grams, or 8.9% of the DV
- Added sugars: 0 grams, or 0% of the DV
- Protein: 0.8 grams, or 1.6% of the DV
There are some risks to eating eggplants:
- Inflammation risk: Eggplants are members of the nightshade family, along with tomatoes, bell peppers, and potatoes. One of the risks of eating nightshade vegetables is that they contain alkaloids. Alkaloids are compounds that have been shown to cause inflammation. Avoiding nightshade vegetables may prevent flares if you have an inflammatory condition, such as arthritis.
- Kidney risk: Eggplants contain oxalate, which is a plant-based molecule the kidneys get rid of. Eating too much eggplant could be harmful for people with kidney problems. High levels of oxalates can harm kidney function and may lead to kidney stones.
- Allergic reaction: Eggplant is not a common food allergen. However, it’s possible to have an allergic reaction that causes hives and swelling.
