Health and Me

Riya Baibhawi

Eggplant May Have Anti-Cancer Benefits—But Watch Out For This Hidden Risk

Eggplant, also known as Solanum melongena L., is a nutrient-rich vegetable that's both low in carbohydrates and high in fiber—making it a great addition to a healthy diet. Its health benefits stem primarily from its antioxidant content and its potential to protect against heart disease. With only about 20.5 calories per cup of raw, cubed eggplant, it’s also a smart choice for those aiming to lose weight.

Though most commonly recognized by its deep purple color, the eggplant comes in a variety of hues and shapes and is grown worldwide. As a member of the nightshade family, it belongs alongside tomatoes, potatoes, and bell peppers.

<h2>What's Special About <span rel="noindex">Eggplants</span>?</h2>

Eggplants are non-starchy vegetables with fewer than 5 grams of carbohydrates per one-cup serving. Their fiber content adds bulk to meals and promotes satiety, helping individuals feel full for longer. This can support weight loss efforts, especially when combined with a low-carbohydrate diet.

This vegetable offers several vital nutrients, including manganese, folate, and potassium. Manganese supports metabolism and bone development, folate plays a key role in DNA production and pregnancy health, and potassium regulates muscle, nerve, and heart functions.

Eggplants are rich in anthocyanins, antioxidants that help prevent LDL ("bad") cholesterol oxidation, a process that contributes to arterial hardening. This may reduce the risk of heart attacks and strokes.

Because of its low glycemic index, eggplant is a good food choice for people managing diabetes. The fiber in eggplant helps slow sugar absorption, preventing spikes in blood glucose levels.

Eggplants are a source of nasunin, an antioxidant that protects brain cells from damage and inflammation. It may also enhance communication between brain cells and promote healthy blood flow, potentially offering protection against neurodegenerative conditions like Alzheimer's disease.

Like many fruits and vegetables, eggplant contains compounds that may reduce cancer risk. One such compound, solasodine rhamnosyl glycosides (SRGs), found in nightshade vegetables, has shown promise in killing colorectal cancer cells in preliminary studies.

Eggplants contain polyphenols, phenolic acids, flavonoids, and anthocyanins—antioxidants that reduce cell damage, inflammation, and even the risk of obesity.

<strong>Nutrition Snapshot (per 1 cup, raw)</strong>

<ul><li>Calories: 20.5 </li><li>Fat: 0.1 g </li><li>Sodium: 1.6 mg</li><li>Carbohydrates: 4.8 g </li><li>Fiber: 2.5 g </li><li>Protein: 0.8 g</li></ul>

<h2>Are There Any Risks Of Consuming Eggplants?</h2>

While rare, eggplant allergies can cause hives or swelling. As a nightshade vegetable, eggplant contains alkaloids that may aggravate inflammatory conditions like arthritis. It also contains oxalates, which, in large quantities, may contribute to kidney stones in vulnerable individuals.

<h2>How To Enjoy Eggplant?</h2>Eggplant can be grilled, baked, sautéed, or added to salads, pasta, and even desserts. Traditional preparations include <span>baba ghanoush</span>, a smoky dip made with roasted eggplant, olive oil, tahini, garlic, and lemon juice. Cooking with the skin on is encouraged, as it contains many of the vegetable’s nutrients.

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Diet & Nutrition

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Eggplants

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Eggplant, also known as Solanum melongena L., is a nutrient-rich vegetable that's both low in carbohydrates and high in fiber—making it a great addition to a healthy diet. Its health benefits stem primarily from its antioxidant content and its potential to protect against heart disease. With only about 20.5 calories per cup of raw, cubed eggplant, it’s also a smart choice for those aiming to lose weight.Though most commonly recognized by its deep purple color, the eggplant comes in a variety of hues and shapes and is grown worldwide. As a member of the nightshade family, it belongs alongside tomatoes, potatoes, and bell peppers.What's Special About Eggplants?Supports Weight ManagementEggplants are non-starchy vegetables with fewer than 5 grams of carbohydrates per one-cup serving. Their fiber content adds bulk to meals and promotes satiety, helping individuals feel full for longer. This can support weight loss efforts, especially when combined with a low-carbohydrate diet.Nutrient-Rich ProfileThis vegetable offers several vital nutrients, including manganese, folate, and potassium. Manganese supports metabolism and bone development, folate plays a key role in DNA production and pregnancy health, and potassium regulates muscle, nerve, and heart functions.Heart Health ProtectionEggplants are rich in anthocyanins, antioxidants that help prevent LDL ("bad") cholesterol oxidation, a process that contributes to arterial hardening. This may reduce the risk of heart attacks and strokes.Helps Regulate Blood SugarBecause of its low glycemic index, eggplant is a good food choice for people managing diabetes. The fiber in eggplant helps slow sugar absorption, preventing spikes in blood glucose levels.Potential Brain BenefitsEggplants are a source of nasunin, an antioxidant that protects brain cells from damage and inflammation. It may also enhance communication between brain cells and promote healthy blood flow, potentially offering protection against neurodegenerative conditions like Alzheimer's disease.Possible Anticancer EffectsLike many fruits and vegetables, eggplant contains compounds that may reduce cancer risk. One such compound, solasodine rhamnosyl glycosides (SRGs), found in nightshade vegetables, has shown promise in killing colorectal cancer cells in preliminary studies.Packed With AntioxidantsEggplants contain polyphenols, phenolic acids, flavonoids, and anthocyanins—antioxidants that reduce cell damage, inflammation, and even the risk of obesity.Nutrition Snapshot (per 1 cup, raw)Calories: 20.5 Fat: 0.1 g Sodium: 1.6 mgCarbohydrates: 4.8 g Fiber: 2.5 g Protein: 0.8 gAre There Any Risks Of Consuming Eggplants?While rare, eggplant allergies can cause hives or swelling. As a nightshade vegetable, eggplant contains alkaloids that may aggravate inflammatory conditions like arthritis. It also contains oxalates, which, in large quantities, may contribute to kidney stones in vulnerable individuals.How To Enjoy Eggplant?Eggplant can be grilled, baked, sautéed, or added to salads, pasta, and even desserts. Traditional preparations include baba ghanoush, a smoky dip made with roasted eggplant, olive oil, tahini, garlic, and lemon juice. Cooking with the skin on is encouraged, as it contains many of the vegetable’s nutrients.