(9) Eggplant (Solanum melogena)
It is one of the most common vegetables to prevent type 2 diabetes naturally. Eggplant, also known as brinjal or aubergine, is an egg-shaped plant that belongs to plant family Solanaceae. Its fruit is widely popular in cooking various dishes.
The different cultivars of the eggplant are known to produce fruit of different size, shape & color. The color of egg plant can vary from white to yellow or green as well as reddish-purple and dark purple.
The typical color of purple skin cultivar is mainly due to the presence of anthocyanin nasunin. The browning of the eggplant flesh usually occurs due to the oxidation of polypenols.
One of the most abundant phenolic compound in the fruit is chlorogenic acid. The eggplant typically comprises of 92% water, 6% carbohydrates, 1% protein as well as negligible amount of fats.
Eggplant is also a good source of fibers as well as other nutrients that jointly supports immune system, boosts brain function, promotes blood clotting & healthy bones. It also possesses antioxidants that may lower LDL (bad) cholesterol.
Additionally, eggplant is a great vegetable for persons suffering from diabetes. It is because it can prevent the increase in blood sugar levels in diabetics. It acts by regulating the insulin production in diabetics.
Apart from these benefits, its low carbohydrate content & high amount of fiber content also helps in managing blood sugar levels. A high fiber content acts by controlling the absorption of glucose from food.
How To Consume Eggplant (Brinjal) To Fight Diabetes:
Pre-diabetics or diabetics should consume eggplant either cooked alone or in combination with other vegetables. Eggplant is often used as a meat in vegan meal plans. It is easy to prepare & can be cut into smaller pieces quite easily to make dishes.
According to a post published in Very Well, eggplant can be sautéed, roasted, fried, grilled, baked, or steamed. The dishes prepared from either method will have unique taste of its own kind.
When frying eggplant make sure to add reasonable amount of oil only as it acts like a sponge & soaks up oil quickly. Therefore, if oil is a concern for your health then it is necessary step for you.
You can also use eggplant to make “chips”, fiber rich dips & vehicle for stuffing. However, you should not forget to select an eggplant that is free of cracks & discoloration. Your selected eggplant should always be clean, shiny & reasonably heavy for its size.
Additionally, you should always store eggplant in refrigerator for using it within 5-7 days.
Precautions For Using Eggplant (Brinjal):
Eggplant is likely to be safe for most of the individuals when eaten as food. However, when consumed in excess amount then it can adversely affect your health. Eggplant is found to contain significant amounts of oxalates. Individuals with a history of oxalate-containing kidney stones should avoid excess consumption.
Some individuals can be allergic towards consumption of raw eggplant. It is mainly due to the presence of solanine. These allergic individuals must avoid its consumption.
Additionally eggplant is well equipped with menstruation-inducing properties. Therefore, it may lead to abortion in pregnant women. Women should avoid eating eggplant during pregnancy phase.
Brinjal can also interfere with antidepressant & antidiabetic drugs. Thus, you should never forget to consult registered medical practitioner to ask about its safety for use along with prescribed medications.
- Anti-Diabetic Vegetables: Shutterstock