Eggplant Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits - Signos (2024)

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Eggplant Glycemic Index: Nutrition Facts, Weight Loss, Health Benefits - Signos? ›

The glycemic index of eggplant is very low, with a value of around 15. ² This implies that eggplant has minimal impact on blood sugar levels, making it a favorable food choice for individuals concerned about managing their blood glucose.

Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety , reducing calorie intake. Each cup (82 grams) of raw eggplant contains 3 grams of fiber and just 20 calories.

Thanks to the low-carb, low-calorie properties of the eggplant, and a glycemic index of just 15 (out of a possible 100) it's an ideal ingredient for incorporating into your everyday recipes, with countless possibilities ranging from Turkish baba ganoush to Italian caponata, along with Greek moussaka and British ...

Eggplants are part of the nightshade family. Nightshades contain alkaloids, including solanine, which can be toxic. Solanine protects these plants while they are still developing. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias.

The Lowdown on Low Glycemic Diets

Foods with a number of 55 or lower, such as broccoli and apples, are considered low GI foods, and adherents of the diet can eat these at every meal. Medium GI carbs, such as rye bread and raisin bran cereal, score 56 to 69 and should be eaten less frequently.

Signs That Eggplant Is Bad

If your eggplant has lost its luster and/or looks wrinkly, it's past its prime and no longer good to cook with. Keep an eye out for brown spots around your eggplant, too. These spots are another sign that your eggplant is on its way out.

Wondering whether you can eat eggplant raw? It's OK in small quantities, but it's better if eggplant is cooked.

No, eggplant does not spike insulin levels. In fact, eggplant is a low glycemic index food, meaning it has a minimal impact on blood sugar levels.

The high fiber content in eggplants, which is a crucial element to maintaining a balanced diet, is a great way to improve your gastrointestinal health. This means that when you've gotta go, eating eggplant regularly will help everything move along smoothly!

Eggplants come with antioxidants and other possible benefits related to heart and brain health. They are also a low-carb option with fiber. There are risks of eating eggplants, like potential allergic reactions, kidney stone formation, and increased inflammation.

Why do I feel weird after eating eggplant? ›

For some people, eating eggplant can cause allergic reactions such as itching, swelling, and redness of skin. It can also cause nausea, vomiting, or diarrhea in severe cases. Additionally, eggplants contain solanine, which when consumed in large amounts, may cause poisoning.

Eggplant has antioxidants like vitamins A and C, which help protect your cells against damage. It's also high in natural plant chemicals called polyphenols, which may help cells do a better job of processing sugar if you have diabetes.

Chicken, beef, fish, and eggs all have a GI of zero because they contain zero or very small amounts of carbohydrates and have a minimal effect on blood sugar levels. Increasing your overall protein intake and reducing your intake of high-GI carbs may help improve blood sugar control.

Adding fiber, fat, protein, or vinegar can change the way your body breaks down foods. For example, adding protein to rice will lower the GI. Adding ingredients such as pickles or olive oil can help, too.

Eggs are a low-glycemic food. Additionally, they have a satiating effect making the person feel fuller longer. Thus, eggs have the benefit of limiting calorie itake as well. Low-glycemic foods help manage weight and reduce the risk of diabetes, heart diseases, obesity, nerve damage and certain cancers.

“A ripe eggplant contains the most solanine: 75 micrograms per gram of fruit,” he added. “In order to injure herself, a 150-lb person would need to eat about 40 million micrograms of solanine, which is 500,000 grams of eggplant, or 1000 eggplants in a single sitting.”

Eggplant is a non-starchy vegetable, which is low in carbohydrates. For instance, an entire 1 pound eggplant has only 137 calories, 0.986 grams of fat and 32.2 grams of carbohydrate (less than two slices of bread), 16.4 grams of fiber, and 5.37 grams of protein.

The dark purple skin of eggplant contains nasunin, a unique antioxidant that experts believe may preserve and protect cell membranes. Early studies show that it may protect the fats in the membranes, which are responsible for protecting the cells from harmful free radicals.