Bitter melon is a fruit that often finds itself compared to zucchini and cucumber due to its appearance and culinary uses. Despite these similarities, it’s important to note that bitter melon is indeed a fruit. It goes by several names, including balsam pear, balsam apple, and the more scientifically precise term, Momordica charantia.
What truly sets bitter melon apart is its distinct taste profile. Typically cooked when still green or in the early stages of yellowing, some even enjoy the young shoots and leaves of this unique fruit. In its raw form, bitter melon lives up to its name, boasting a truly bitter flavour.
In this comprehensive article, we’ll explore the remarkable health advantages offered by bitter melon, exploring its uses, potential side effects, and much more.
Types of Bitter Melon
Bitter melon shares a botanical lineage with vegetables like cucumber and zucchini. However, its appearance can vary slightly depending on its country of origin. For instance, the Indian bitter melon often sports spiked skin, sharp tips, and a stouter, dark green body, resembling a dried-out cucumber.
While bitter melon’s bitter flavour is a common trait, there are subtle distinctions among the fruits based on their regional roots. These unique variations make bitter melon a fascinating addition to the world of fruits and vegetables, with Indian and Chinese bitter gourds being among the most well-known types.
Summary
The unusual fruit-vegetable combination is known as bitter melon, balsam pear, or, more popularly, bitter gourd. It is renowned for having the bitterest flavour of all fruits and vegetables used in cooking. There are many distinct types of bitter gourd in the world, but the two most popular are the Indian and Chinese bitter gourds.
Nutritional Value of Bitter Melon
The nutritional information for bitter melon varies slightly depending on how it gets prepared or consumed raw. The following is an outline of the primary nutrients in a 100-gram serving of bitter melon or gourd:-
- Energy: 21 kcal
- Carbohydrate: 4.26g
- Fibre: 2.1g
- Iron: 0.77mg
- Vitamin C: 89.4 mg
Health Benefits of Bitter Gourd (Bitter Melon)
Bitter melon, referred to as bitter gourd, is prized for its numerous health advantages. The following are some noteworthy health advantages of eating bitter gourd:
Bitter Gourd Helps Maintain a Healthy Gut
Bitter gourd is a rich dietary fibre source. Due to its antioxidant content, which supports digestion and stimulates digestive enzymes, bitter gourd provides relief from indigestion and constipation. In addition to supporting healthy gut flora that promotes digestion and nutrient absorption, bitter gourd’s high fibre content and natural laxative quality aid in the maintenance of digestive health. It also helps eradicate parasites that enter the digestive system, which is equally advantageous for Irritable Bowel Syndrome (IBS).
Bitter Gourd Promotes Heart Health
Fatty plaque can accumulate in your arteries due to high cholesterol, which puts more strain on your heart’s pumping action and increases your risk of heart disease. Studies show that bitter melon extract can lower cholesterol by encouraging the excretion of cholesterol through bile acids.
Bitter Melon Protects Against Cancer
Bitter gourd has respectable levels of vitamin A, zeaxanthin, and lutein, in addition to lycopene, lignans, and carotenoids. It also contains minerals and potent antioxidants. Each of these combats free radicals. It eventually lessens the development of tumours in your body as a result. The anti-carcinogen and anti-tumour qualities of bitter melon can prevent cancer of the prostate, breast, and cervical regions.
Bitter Melon Cleanses the Liver and Purifies Blood
The high antioxidant content of bitter melon makes it a potential blood and liver cleanser. Flavonoids and polyphenols, two kinds of antioxidants found in bitter melon, add to the idea of “cleaner” blood.
It helps the liver’s detoxifying activities as well. The liver removes toxins from the body. Bitter melon can help remove any toxicity that has settled in the liver. As a result, bitter gourd clears the colon and treats numerous liver issues. It also facilitates the bladder’s regular operation.
Bitter Gourd Improves Immunity
Bitter gourd is an excellent source of vitamin C and has many antioxidant qualities. These are vital for our body since they help in the growth of white blood cells (WBCs) and immune cells. It helps in allergy prevention and strengthens the immune system. Bitter gourd readily meets the recommended daily intake (RDI) of 98.5 mg of vitamin C.
Bitter Gourd Promotes Eye Health
Bitter melon’s vitamin A content may help fend off eye diseases, including age-related macular degeneration (AMD). Lutein and zeaxanthin build up in the retina, offering restricted defence against oxidative damage. Moreover, the vitamins E and C included in bitter melon can aid in the prevention of AMD.
Bitter Gourd Helps in Managing Diabetes
One of the most important and widely recognised health benefits of bitter gourd is its ability to help manage diabetes. It has three active ingredients that are known to have antidiabetic effects. Researchers have found a correlation between the active ingredients (polypeptide-p, vicine, and Charanti) and their ability to resemble insulin and reduce blood glucose.
Bitter gourd has a lectin that works on peripheral tissues and suppresses hunger to lower blood glucose concentrations. Experts suggest that drinking bitter gourd juice every morning on an empty stomach can help manage your type 2 diabetes.
Bitter Melon Encourages Weight Loss
Bitter gourd has elements that stop the body from absorbing too much sugar since it is bitter. Consequently, it helps in lowering and sustaining the body’s blood sugar levels. It raises the number of beta cells that secrete insulin. When insulin levels are normal, blood sugar levels eventually drop, leading to weight loss.
Iron, potassium, magnesium, vitamin C, and moderate amounts of fibre in bitter gourd help you feel full and discourage you from snacking. The minimal levels of fats and carbohydrates guarantee that your food is adequately digested and help prevent the body from accumulating excess fat.
Bitter Melon Naturally Removes Kidney Stones
It is no secret that the passing kidney stones are painful. At their core, they are calcium phosphate or calcium oxalate crystals that have solidified. Including bitter gourd in the diet facilitates their natural breakdown. By lowering the high acid content, it also prevents the formation of kidney stones. It also enhances heart health.
Bitter Melon Can Help Avoid Anaemia And Iron Deficiency
The essential function of haemoglobin, a component of red blood cells, is to transport oxygen throughout the body. However, the body needs iron to produce haemoglobin. Additionally, low iron intake can lead to iron deficiency anaemia, a disorder characterised by insufficient numbers of healthy red blood cells.
The primary treatment for iron-deficiency anaemia is increasing one’s iron intake. In addition to being high in iron, bitter melon also contains a lot of folate (vitamin B9). This multipurpose vitamin aids in the formation of red blood cells.
Summary
There are several reasons why bitter melon must be a part of your diet. It can assist in controlling blood sugar levels. Antioxidants, which boost general health and lower the risk of chronic diseases, are abundant in bitter gourd. It supports digestive health and helps with weight management because of its high fibre content and low-calorie level. Moreover, it has immune-stimulating properties and may help prevent cancer.
Possible Side Effects of Bitter Melon
Bitter melon can be a wholesome and beneficial addition to your diet if consumed in moderation.
On the other hand, eating a lot of bitter melon could have a number of negative consequences.
Here are some possible side effects and things to consider:
- Diarrhoea
- Gastric bleeding and ulcers
- Irregular heartbeat (atrial fibrillation)
- Severe kidney damage
- Stomach discomfort
- Vomiting
Summary
When eaten in moderation, bitter gourd can have several health benefits. Still, if taken in excess, it can have adverse effects like diarrhoea, gastric ulcer or stomach discomfort. It’s essential to include bitter gourd in a well-rounded diet.
Ways to Eat Bitter Gourd
Various cooking techniques can decrease the bitterness of bitter melon.
- Stir-Fry: One popular way to lessen the bitterness of bitter gourd is to stir-fry it with other veggies and seasonings.
- Curry: Put them in Dal, stews and curries.
- Soups: In some native cooking, one adds bitter gourd to give soups a distinct flavour.
- Stuffed Bitter Gourd: A variety of spices, ground meat, or lentil stuffing make exciting preparations.
- Chips: To make crispy chips, thinly slice bitter gourd and bake or deep fry it. For a tasty snack, season them with salt and spices.
- Salad: You can use shredded or thinly sliced bitter gourd in salads. Its bitterness can be lessened by blanching it briefly or soaking it in saltwater.
- Juice or Smoothie: Combining bitter gourd with other fruits and vegetables like cucumber, apple, or lemon can make a healthy smoothie.
- Tea: Fresh or dried bitter gourd slices are steeped in hot water to make bitter gourd tea.
Summary
A versatile vegetable with a characteristic bitter flavour is the bitter gourd, often known as bitter melon. There are many ways to cook and consume it, including stir-frying, pickles, soups, salads, and even chips.
Bitter Gourd Recipes to Try
1. Bitter Gourd Juice
Serving: 2
Preparation Time – 15 minutes
Ingredients
Bitter Gourd or Melon: 1 large
Green Apple: 1 small
Ginger peeled and chopped: 1 tsp
Lemon Juice: 1 tbsp
Black salt: 1½ tsp
Cold Water as needed
Preparation Method
- Cut the bitter gourd in half, remove the seeds, and then roughly chop the vegetable.
- Place this in a bowl, sprinkle with 1 tsp of salt, and mix well with your hands. Put this away for ten to fifteen minutes.
- Cut an apple into pieces, take out the seeds, and set aside.
- Squeeze the bitter gourd between your palms to release its juices, then discard it.
- Put the squeezed bitter gourd, green apple, chilli, and ginger in a blender; purée until smooth, adding a little water as needed.
- After straining, stir in the salt and lemon juice. Blend thoroughly.
- Transfer into glasses and enjoy chilled.
2. Bitter Melon Baked Chips
Serving: 2
Preparation time: 30 minutes
Ingredients
- Bitter Gourd : 2 large
- Tamarind juice: 2 tbsp
- Red Chili Powder: ½ tsp
- Coriander Powder: 1 tsp
- Garam Masala : ½ tsp (optional)
- Turmeric Powder: ¼ tsp
- Salt: 1 tsp
- Chickpea flour: 1½ tbsp
- Oil: 1 tbsp
Method of Preparation
- Slice the bitter melon into rounded pieces.
- In a bowl, combine all the ingredients; add the bitter gourd and marinade it for fifteen minutes.
- Grease a baking sheet with sesame oil and preheat the oven to 425 degrees.
- After fifteen minutes, place each bitter gourd individually on the sheet. Don’t cross over.
- For 15 minutes, bake. To ensure equal baking, remove the baking sheet and flip the sides.
- Bake for another 15 minutes. Bake for an additional five minutes if not done.
- After 10 minutes of cooling, serve.
HealthifyMe Suggestion
Bitter Gourd, a magical vegetable high in nutrients, is also a diuretic and increases urinating frequently. The body flushes out germs and toxins through urine, reducing the risk of urinary tract infections. Bitter gourd has a high water content, which helps the body stay hydrated and keeps the body cool and free of toxins, which enhances overall health.
The Final Word
Bitter melon, also known as bitter gourd, is a remarkable and nutritious vegetable with a distinct bitter taste. Widely used in global cuisines, it offers a range of potential health benefits. Bitter melon can be prepared in various ways, from stir-fries to soups and salads, with cooking methods mitigating its bitterness. It is renowned for its ability to regulate blood sugar levels, making it a valuable addition to diets for diabetes management. The versatility and potential health advantages of bitter melon make it a fascinating and flavorful addition to your culinary repertoire.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Question
Q: What is bitter melon?
A: Known by its scientific name Momordica charantia, bitter melon is a tropical and subtropical vegetable that is also sometimes called bitter gourd. It is well-known for its unusually bitter flavour and striking look, both of which have several health advantages.
Q: What are the different varieties of bitter melon?
A: Chinese and Indian bitter melon are the two main varieties. The Chinese melon is typically 8 to 12 inches long and broader. This type features smooth, wart-like lumps on light green skin. The Indian version has rough, dark green skin with strong ridges and is smaller with pointy ends.
Q: How is bitter melon typically prepared and cooked?
A: Bitter melon stir-fried, boiled and added to soups are popular preparations. Depending on the culture, there are several preparations. Juicing is popular, too.
Q: What is the nutritional profile of bitter melon?
A: Rich in minerals and antioxidants, bitter melon is a low-calorie, high-fibre addition to any diet. It is abundant in vitamins A and C, which together serve as potent immune system boosters. Additionally included in abundance are minerals such as calcium, magnesium, potassium, iron, and zinc.
Q: Can bitter melon help with diabetes management?
A: Fibre in bitter melon helps to slow down digestion, which in turn slows down the bloodstream’s absorption of glucose and prevents blood sugar rises. Additionally, it contains a substance known as polypeptide-P, which is its own kind of insulin and may assist people with diabetes control and lower their blood sugar levels.
Q: How does bitter melon affect blood sugar levels?
A: Melon or bitter gourd quickly reduces blood sugar in around half an hour. It is excellent to add to a diet to control blood sugar levels.
Q: Are there other potential health benefits of consuming bitter melon?
A: Bitter melon extracts are effective against cancer in addition to having potential antibacterial and antiviral properties. It can treat psoriasis, ulcers, malaria, pain and inflammation, dyslipidemia, and hypertension.
Q: What are the traditional uses of bitter melon in herbal medicine?
A: The medical benefits of bitter melon include its anti-inflammatory, anti-cancer, antidiabetic, and cholesterol-lowering qualities. Numerous phenolic chemicals found in it may have antioxidant and antimutagenic properties.
Q: Can bitter melon be used for weight management?
A: Bitter melon is an excellent complement to any diet plan for weight loss because it is high in fibre and low in calories. With 100 grams, there are about 2 grams of fibre per serving. Fibre helps you feel fuller for extended periods and decreases hunger and appetite because it moves extremely slowly through your digestive system.
Q: What is the recommended daily intake of bitter melon for health benefits?
A: Age, general health, and dietary choices are just a few examples of the individual aspects that can affect the recommended daily intake of bitter melon for health benefits. But it’s essential to exercise in moderation because it may have blood sugar-lowering effects, particularly if you have diabetes or are on blood sugar-lowering medication.
Q: Are there any potential side effects or risks associated with bitter melon consumption?
A: Bitter melon carries certain risks and issues, such as the potential for diarrhoea, vomiting, and other digestive problems. Abortion, contractions, and vaginal bleeding. Decreasing blood sugar dangerously when combined with insulin.
Q: How does bitter melon impact digestive health and gut function?
A: The antibacterial and antioxidant qualities of bitter gourd aid in the removal of toxins from the blood and liver and treat a variety of liver disorders. Frequent use of bitter melon helps alleviate a variety of digestive ailments, such as irritable bowel syndrome (IBS) and constipation.
Q: Can bitter melon be used in skincare and beauty routines?
A: Vitamin C is essential for maintaining wrinkle-free skin and delaying the signs of premature ageing. The bitter gourd has a high vitamin C concentration. It also contains additional nutrients that support the synthesis of collagen, which gives skin its flexibility and smoothness. In addition, it lessens acne and skin imperfections and aids in the treatment of psoriasis and eczema. It also shields the skin from the damaging UV rays of the sun.
Q: How is bitter melon used in different global cuisines and recipes?
A: The adaptable bitter melon is a staple in many different recipes and cuisines around the world. It’s stir-fried and added to soups, omelettes, and pickles in Asian cuisines. Indian foods include chutney, curry, and stuffing.
Q: What are some common myths or misconceptions about bitter melon?
A: There are a lot of common myths and misconceptions about bitter melon. One misconception is that it can cure diabetes; in reality, it can help control diabetes better. Additionally, it’s a myth that heating gets rid of all of the bitterness; it just lessens it. Its bitterness gives some people the false impression that it is toxic, yet moderation is vital when consuming it.
Research sources
Bitter Melon (Momordica Charantia), a Nutraceutical Approach for Cancer Prevention and Therapy.
Antioxidant vitamin and mineral supplements for preventing age-related macular degeneration
Antidiabetic effects of Momordica charantia (bitter melon) and its medicinal potency