Glycemic Index Of Brinjal, 10 (LOW GI) Glycemic Index
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Glycemic index of Brinjal: 10, Glycemic load: 1
In the Indian context, Baigan is the widely used Hindi term for brinjal or eggplant, a vegetable that holds an incredibly prominent place in diverse regional cuisines across the subcontinent. Far from being a mere side dish, baigan is often the star ingredient, celebrated for its versatility and ability to absorb flavors. It is prepared in countless ways: from the smoky and spiced Baigan Bharta (roasted and mashed eggplant), to rich Baigan Sabzi (dry vegetable preparations), to being a key component in sambhars and curries, and even sliced, battered, and fried as crispy fritters (pakoras). Its texture, which can range from creamy when cooked thoroughly to firm when lightly sautéed, makes it adaptable to both elaborate festive meals and simple daily fare, truly cementing its status as a staple in the Indian kitchen.
The glycemic index of brinjal is 10 which falls under low GI category. The carbohydrate content in 1 cup of chopped raw brinjal (approx. 100 grams) is just 4 grams which makes the glycemic load of 1.
Is Brinjal safe for Diabetics?
Selecting complex carbohydrates and distributing them evenly throughout the day can keep your blood sugars stable. This is because carbohydrates have the major impact on blood sugar levels compared to protein and fats. Increase in carbohydrate content will make your blood sugar levels haywire and gradually the effect will be seen. The major advantage of inculcating brinjal in your diabetic diet is because of its high fiber content (6.3g) and low carbohydrates (4) in 1 cup of chopped raw brinjal. Fiber plays an important role in managing blood sugar levels. It slows down the absorption of the nutrients and keeps you full for a longer period of time. Choose brinjal over any starchy vegetable and get good amount of fiber very easily. Fiber is also known to improve your lipid abnormalities.
Is Brinjal suitable for Weight Loss?
Extremely rich in fiber with very low calories, brinjal is an absolute healthy option for all the weight watchers. In fact, 1 cup of chopped raw brinjal provides around 24 calories and 6.3 grams of fiber. Fiber contributes in weight loss by keeping you full for prolonged period of time. Thus controls your appetite and reduce overall calorie intake without remaining hungry. Preferably have small and frequent meals. Try to replace high calorie- low fiber meal by low calorie-high fiber ones to get better results.
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