Thanks to its high nutritional content, bitter gourd has long been used in the traditional medicine systems of Asia.
As its name suggests, bitter gourd is indeed bitter on your taste buds - and that's why a lot of people hate it. However, beyond its taste, what it offers to your body is obviously on the sweeter side. And that's why doctors and nutritionists recommend everyone to consume it every day. Packed with various essential nutrients, it works wonders for the overall functions of your body, reducing your risk of numerous health issues. And yes, it can be made into a variety of delectable dishes that you will absolutely enjoy!
Bitter gourd (also known as bitter melon) is a part of the gourd family and is related to zucchini, cucumber, squash, and pumpkin. The vegetable is green-skinned and contains white to translucent flesh that has been a staple in Asian cuisines for centuries. In India, it's known as karela.
There's a common belief in nutrition that bitter-tasting foods always have higher nutritional content.
100 grams of raw bitter gourd contains:
Fiber - 2.6 grams
Protein - 1 gram
Carbohydrates - 5 grams
Sodium - 6 milligrams
Iron - 40 milligrams
Calcium - 18 milligrams
Potassium - 275 milligrams
Magnesium - 16 milligrams
Manganese - 0.083 milligrams
Copper - 0.032 milligrams
Zinc - 0.74 milligrams
We can run away from its bitterness, but never from its benefits!
— Ranveer Brar (@ranveerbrar) July 3, 2018
One of Ayurveda's most prized food, Bitter gourd or Karela is a boon for monsoons.
It helps boost immunity & has strong anti-viral properties.
How do you like to eat/cook them?#HealthMantra #Monsoontips pic.twitter.com/lkrDS0Ztkh
Credit: Ranveer Brar
Besides these, karela is also a good source of vitamins A, B, C, and E. Also, it contains antioxidant, anti-inflammatory, and antimicrobial properties.
According to several studies, those who consume bitter gourd regularly tend to be way healthier than those who don't. Here, let's have a look at some of its major health benefits.
Aids in weight loss: If you are on a weight loss journey, bitter gourd could be your best friend for sure. Being low in calories and high in dietary fiber, this vegetable keeps you full for a long time, restricting your urge to overeat. Also, studies have found that it has several compounds that reduce fat buildup in the body and increase metabolism. When accompanied by regular workout and all, bitter gourd may help you shed those extra pounds in the long run.
Manages diabetes: The high fiber content of bitter gourd slows down the absorption of glucose in the bloodstream, which further helps prevent blood sugar spikes after meals. On the other hand, it contains charntin and alkaloids that enhance insulin sensitivity, leading to better glycemic control in the body.
This is why indigenous tribes all over the world have been using this vegetable for several centuries to manage diabetes.
#EatRightIndia_88
— Dr Harsh Vardhan (@drharshvardhan) December 30, 2019
Karela contains an insulin-like Polypeptide-p which controls diabetes naturally.
Bitter Gourd juice is anti-inflammatory, lowers bad cholesterol,maintains BP,is rich in potassium,iron & folic acid known to decrease risk of stroke.#EatRightIndia@fssaiindia pic.twitter.com/KCjcCmMOoF
Credit: Dr Harsh Vardhan
Enhances skin & hair health: Thanks to its detoxifying properties, bitter gourd helps eliminate toxins from the bloodstream and cleanses your body. This, in turn, contributes to clear skin and lustrous hair. Moreover, it contains high amounts of Vitamins A, C, and E - all of which treat acne, dark spots, and other signs of aging. And as far as hair health is concerned, regular consumption of bitter gourd has been proven to be beneficial for dandruff, split ends, and also hair fall.
Apart from these, it also increases immunity, detoxifies the liver, boosts digestion, heals wounds, and improves respiratory health.
Contrary to popular belief, bitter gourd can actually be very delicious when prepared the right way. You can make "karela juice" as a refreshing drink with a splash of honey, lime, and rock salt. Also, especially during winter, bitter gourd soup (prepared with lots of herbs and spices) could help you deal with those colds and flu. Bitter gourd curry - rich and tangy - goes well with rice or rotis for lunch. Moreover, if you are craving some savory snacks, go for bitter gourd chips, which can replace all those store-bought processed snack items.
Food is medicine, and bitter gourd is undoubtedly nature's gift to us. Go as creative as you can with its preparations, and enjoy the 'sweet' benefits.
