Baingan bharta or Baigan Chokha is a popular Indian cuisine made by finely chopping grilled eggplant and blending it with tomatoes, onions, herbs and spices. With a low glycemic index of 10, Brinjal is less likely to cause blood sugar levels to rise. Baingan Bharta, which has a low sugar structure, can lead to hypoglycemia, a condition where blood sugar levels drop too low in the body. It can also cause hyperglycemia if paired with a high GI source like roti, naan or rice.
Optimising your glucose levels while eating Baingan Bharta
• Pair Baingan bharta with low glycemic index carbohydrates such as cauliflower rice or black rice
• Pair it with cooked protein such as chicken, fish or paneer, and 100g of vegetables for a balanced meal that supports healthy blood sugar levels.
• Portion control is important when consuming Baingan bharta, so limit the serving size to 100 grams to avoid overeating and potential glucose spikes.
Roasted eggplant, which has a low glycemic index and doesn’t quickly raise blood sugar levels, is the main ingredient in baingan bharta. Nasunin, a type of antioxidant found in eggplant, may help increase insulin sensitivity. Improved insulin sensitivity and reduced inflammation are two ways that antioxidants can improve glucose metabolism.
