Baingan bharta or Baigan Chokha is an Indian dish prepared by mincing grilled eggplant and mixing it with tomato, onion, herbs and spices. The glycemic index of brinjal is 15 which falls under the low GI category. Consequently, hypoglycemia may occur due to the low-sugar structure of the food. On the other hand, if paired with a high GI carb source like roti, naan, and rice it may lead to hyperglycemia.
Optimising baingan bharta and roti to suit your blood glucose levels
• Consider pairing bharta with low GI carbs like cauliflower rice, black rice or 1 small millet roti having a portion size of 30gms.
• You may pair baingan bharta with cooked protein like chicken, fish and paneer having a serving size of 100 gms along with 100 g veggies instead of roti.
• Try portion control bharta to 100gms.
Baingan as a vegetable is non-starchy and therefore suitable for consumption by those trying to control their blood sugar. It is a rich source of fibre, potassium and magnesium, all of which are effective for your blood sugar levels. You can benefit from it by adding other nutrients.
