Aubergine contains numerous surprising health benefits, while some enjoy it and master its preparation, others avoid it despite its remarkable qualities.
– Aubergine may reduce inflammation –
Some have blamed aubergine and related vegetables (such as tomatoes, peppers and white potatoes) for causing inflammation. The claim is that alkaloids in aubergine are toxic to humans and increase inflammation, worsening conditions like arthritis, psoriasis and irritable bowel syndrome.
However, scientific evidence does not support removing aubergine from the diet to control inflammation. No large-scale studies link the consumption of aubergine vegetables to inflammatory health problems.
In fact, anthocyanins – the pigments that give aubergine its dark purple colour – are powerful antioxidants. Diets rich in antioxidants have been shown to reduce, rather than provoke, inflammation.
– Aubergine helps to stabilise blood sugar levels –
Aubergine ranks low on the glycaemic index, with values between 15 and 30 (foods below 55 are considered low). It does not cause a significant rise in blood sugar.
Additionally, its fibre content helps to control glucose levels by slowing sugar absorption. Each cup of diced aubergine contains 2.4 grams of fibre.
The fibre in aubergine benefits blood sugar and digestive health, but it also supports weight loss. A high-fibre diet helps maintain a feeling of fullness for longer, reducing food cravings.
Many studies link a fibre-rich diet with greater weight loss. Moreover, aubergine is very low in calories, with just 20 calories per cup.
Those seeking to lose weight should consider adding aubergine to salads or baba ganoush for flavour without added calories.
– Aubergine promotes bone health –
Aubergine provides manganese, an essential mineral for strong bones. Each cup contains 0.19 milligrams of manganese, approximately 8 per cent of the recommended daily intake for men and 11 per cent for women.
Manganese interacts with calcium and vitamin D to help build healthy bones.
– Aubergine reduces the risk of metabolic syndrome –
Metabolic syndrome is a cluster of conditions including obesity, increased risk of cardiovascular disease and type 2 diabetes.
A nutritious diet rich in fruits and vegetables such as aubergine helps prevent metabolic syndrome. A 2021 study found that aubergine supports treatment of metabolic syndrome due to its blood pressure-lowering effects, anti-diabetic properties and ability to aid weight loss.
For a healthy side dish that meets all nutritional goals, roast aubergine with other antioxidant-rich vegetables such as tomatoes, onions or garlic. Season with olive oil or fresh herbs for added flavour.
