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 Management

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.

Nutrient-Rich Profile

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.

Heart Health Protection

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.

Helps Regulate Blood Sugar

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.

Potential Brain Benefits

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.

Possible Anticancer Effects

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.

Packed With Antioxidants

Eggplants 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 mg
• Carbohydrates: 4.8 g
• Fiber: 2.5 g
• Protein: 0.8 g

Are 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?

President Donald Trump signed a bipartisan bill on January 14 that allows schools across the United States to serve whole milk and 2% milk again, rolling back Obama-era rules that restricted school cafeterias to low-fat or fat-free options. The decision was welcomed by dairy farmers, milk industry advocates, and lawmakers from both parties, many of whom attended the signing of the Whole Milk for Healthy Kids Act at the Oval Office. The bill had passed unanimously in both chambers of Congress toward the end of 2025.

Trump’s move followed a major shift in federal nutrition messaging earlier this month. On January 7, Health and Human Services Secretary Robert F. Kennedy Jr. unveiled updated dietary guidance that moves away from the traditional food pyramid and places greater emphasis on full-fat dairy, protein, and what he described as “healthy fats.” While announcing the changes, Kennedy said the government was “ending the war on saturated fats,” signalling a clear departure from decades of advice that encouraged lower-fat choices.

Trump Signs Bill Allowing Schools To Offer Whole And 2% Milk

The Whole Milk for Healthy Kids Act drew rare unanimous backing from lawmakers across party lines. President Donald Trump signed the legislation after sustained lobbying by dairy groups, farmers, and members of Congress who argued that schools needed more flexibility in what they serve children.

The law overturns restrictions introduced during the Obama administration, once again permitting whole and 2% milk in school meal programmes. The signing ceremony at the White House was attended by members of Congress, representatives from the dairy industry, and senior officials including Health and Human Services Secretary Robert F. Kennedy Jr. and Agriculture Secretary Brooke Rollins. Supporters described the measure as a practical step that supports children’s nutrition while also helping American farmers and giving parents more choice.

What Is The Debate Around Milk?

There is broad agreement that milk plays an important role in a child’s diet. Health bodies have long advised that children aged five to eight drink up to two and a half cups of milk daily, while those aged nine and older should aim for up to three cups. The disagreement has centred on whether full-fat or lower-fat versions are the better option.

Since 1990, federal dietary guidelines have recommended that children aged two and above consume skim or low-fat milk to reduce their intake of saturated fat. That position has been endorsed by organisations such as the American Academy of Pediatrics and the American Heart Association.

Megan Lott, a registered dietitian at Duke University and deputy director of Healthy Eating Research, an organisation involved in shaping guidance on beverages for school-aged children, has pointed out that low-fat and whole milk contain similar levels of key nutrients. These include protein, calcium, potassium, and vitamin D. The difference, she explained, is that lower-fat milk delivers those nutrients with fewer calories and less saturated fat.

Research has shown that high intake of saturated fat can raise cholesterol levels and, over time, increase the risk of heart disease. Extra calories can also contribute to weight gain in children, Lott said, according to The New York Times.

Is Whole Milk Healthy For Kids?

Experts say the healthiest milk choice depends largely on a child’s individual needs. For children over the age of two who are significantly overweight, calorie intake becomes more important. In such cases, nonfat or 1% milk may be a better option, said Dr. Abrams. For most children, however, he noted that any unsweetened, pasteurised milk is acceptable. He stressed that raw or unpasteurised milk should never be given to children because of the risk of serious food-borne infections.

Higher-fat milk may be beneficial for children who are underweight, Lott added. She recommended that parents speak to a paediatrician or dietitian to get advice tailored to their child’s health and growth needs, according to The New York Times.

Milk consumption among American children has fallen sharply over the past few decades. In its place, many children are drinking more fizzy drinks, sports drinks, and other sweetened beverages. That trend worries health experts because milk remains a key source of calcium, vitamin D, and protein. Dr. Abrams said that if bringing whole milk back into schools encourages children to drink more milk overall, it could have a positive effect on their health.

Lott, however, argued that the legislation missed an opportunity to make a bigger impact. She said removing flavoured milks from schools would have done more to improve children’s diets, as they add unnecessary sugar. That change, she noted, is backed by stronger evidence.

“There’s no reason they need chocolate milk or vanilla milk or any other flavours,” she said.

People who are trying to lose weight may be able to see progress sooner by following a simple tip backed by the NHS. The health service shares guidance for anyone aiming to improve their diet and lose weight in a safe, steady way, including those advised by their GP to slim down. On the Better Health website, the NHS has a page titled Healthy eating when trying to lose weight, which offers practical advice for everyday meals.

One of the easiest rules to put into practice is increasing the amount of fruit and vegetables in your diet. Doing so can also help people meet their five-a-day target, a guideline recommended by both the NHS and the World Health Organisation.

NHS Advice Could Help People Lose Weight Faster

The NHS says fruit and vegetables should be a core part of daily eating. It explains: “When it comes to fruit and veg, eating five portions a day is the minimum you should aim for – but the more you eat the better! They are a good source of fibre, low in calories and great to snack on. Increase your intake and make it a goal to hit your five a day, every day.”

To make this easier, people are encouraged to follow what is known as the “two or more” rule. This means adding at least two portions of vegetables to every main meal. According to the NHS, aiming for two or more portions of veg at mealtimes should make up roughly half of your plate.

Health Benefits Beyond Weight Loss

The World Health Organisation states that eating at least 400g of fruit and vegetables each day is linked to a lower risk of heart disease, stroke, and certain cancers. This means boosting vegetable intake can improve overall health, not just support weight loss.

Alongside fruit and vegetables, the NHS advises people trying to lose weight to include protein in every meal. Protein helps you feel full for longer and can reduce the urge to snack. Good options include eggs, fish, beans, pulses, and lean cuts of meat.

Carbohydrates, Fats, And Dairy Choices

While carbohydrates do not need to be avoided entirely, the NHS recommends limiting them to no more than a third of your daily food intake. When eating carbs, wholegrain versions are encouraged where possible. Dairy products should also be chosen carefully, with low-fat and low-sugar options preferred.

For those who eat fish, the NHS advises having two portions per week, with at least one being oily fish such as salmon or trout. When cooking, oils like olive, sunflower, or rapeseed oil are recommended because they contain healthier unsaturated fats, as per The Mirror.

Staying Hydrated

The NHS also highlights the importance of drinking enough fluids each day. It advises: “Drink six to eight cups of fluid a day. Water, lower-fat milk, tea, coffee, sugar-free drinks. They all count!”

Portion Size Still Matters

Alongside food choices, the NHS stresses that portion size plays a major role in weight management. It notes: “The amount you eat is just as important as what you eat – no matter how healthy your diet is, you can still put on weight if you are eating too much. Having more calories than your body needs each day can lead to weight gain.”

In general, the recommended daily calorie intake is around 2,500kcal for men and 2,000kcal for women. For people trying to lose weight, this usually drops to about 1,900kcal for men and 1,400kcal for women.

The World Health Organization is asking countries across the world to increase taxes on sugary drinks and alcohol to reduce cases of chronic conditions such as Type 2 diabetes, obesity, heart disease and fatty liver.

In a January 13 virtual conference, WHO Director-General Dr Tedros Adhanom Ghebreyesus said: "Health taxes have been shown to reduce consumption of these harmful products, helping to prevent disease and reduce the burden on health systems.

"At the same time, they generate an income stream that governments can use to invest in health, education and social protection."

According to a recent report on sugar-sweetened beverages taxes, at least 116 countries tax sugary drinks, including sodas or carbonated canned drinks, but other high-sugar products, such as 100 per cent fruit juices, sweetened milk drinks and ready-to-drink coffees and teas, escape taxation.

Additionally, another report on alcohol taxes shows that even though 167 countries levy taxes on liquor, wine and beer, alcohol has become more affordable or remained unchanged in price in most countries since 2022, as taxes do not get adjusted for inflation and income growth.

How Will A Tax Increase on Drinks Help?

Apart from increasing the risk for diabetes and heart disease, sugary drinks can also worsen the risk for dental problems, gout, non-alcoholic fatty liver disease and potential kidney/bone issues.

Due to being cheap for consumption, the harmful products are generating billions of dollars in profit for countries and corporations, alike.

However, health systems across the globe are facing mounting financial pressure from preventable noncommunicable diseases and injuries and an increase an taxes will help curb these costs , the WHO said.

Moreover, high tax rates will discourage consumers from buying such drinks and causing long-term damage to their body.

Has This Approach Ever Been Successful?

Yes, the WHO noted that when the UK implemented a tax on sugary drinks in 2018, the country saw a overall reduced sugar consumption, £338 million revenue increase in 2024 and a lower obesity rates in girls aged 10 and 11, especially in deprived communities.

Are Sugary Drinks Only To Blame?

“These are very important findings for preservatives that are not only widely used in the French and European markets, but also in the United States,” said senior author Mathilde Touvier, principal investigator of the NutriNet-Santé study used for the research, as per CTV News.

The cancer-focused study, published in The BMJ, examined the effects of 58 preservatives among nearly 105,000 people who were cancer-free in 2009 and followed for up to 14 years.

Sodium nitrite, commonly used in processed meats such as bacon, ham, and deli meats, was linked to a 32 percent higher risk of prostate cancer. Potassium nitrate was associated with a 22 percent increased risk of breast cancer and a 13 percent rise in overall cancer risk, results showed.