Bitter Gourd (Karela): Uses, Benefits, Side Effects and More!

In India, the term for bitter gourd is Karela. Bitter gourd is a vegetable typically found in tropical regions of the world and has a strong bitter taste, but it is associated with many health benefits. It is a vegetable that is eaten primarily in Asia and Africa, but it has also been used in traditional systems of medicine, including Ayurveda and Traditional Chinese Medicine (TCM), for centuries. Of course, many people find the taste of bitter gourd unappealing, but it can be a healthful food for those who can tolerate the flavour.

Types of Bitter Gourd

There are many varieties of bitter gourd grown around the world. The common varieties are: 

• Indian Bitter Gourd (Momordica charantia): Thin, with pointy ends and jagged ridges. Darker green and seemingly more bitter. 
• Chinese Bitter Gourd: Longer and wider, with smoother ridges under pale green skin. Not as strong as the Indian kind.
• White Bitter Gourd: This is a rare type of bitter gourd that has white skin, is a little less bitter, and is more delicate.
• Wild Bitter Gourd: Smaller, highly bitter, and widely used in herbal medicine.

Nutritional Composition of Bitter Gourd (per 100g)

Bitter gourd is a nutrient-dense "super food" that is low in calories and is rich in vitamins, minerals, and antioxidants that are health-promoting.

• 17 kcal of calories
• 3.7 g of carbohydrates
• 1 gramme of protein
• Fibre: 2.8 g
• Vitamin C: 84 mg
• Vitamin A: 471 IU
• Folate: 72 microgrammes
• Iron: 0.43 mg
• Potassium: 296 mg
• 16 mg of magnesium

Charantin and polypeptide-p are two bioactive chemicals found in bitter gourd that are thought to help with diabetes and inflammation.

12 Health Benefits of Bitter Gourd

Bitter gourd is not simply a vegetable; it's a cuisine that works. Adding it to your diet has twelve well-known health benefits, all of which are validated by long-standing tradition and solid research.

1. Blood Sugar Regulation: Bitter gourd is reported to include plant insulin-like chemicals, like charantin, that help lower blood sugar levels. This is why it is so useful for those with type 2 diabetes.
2. Helps with Digestion: The high fibre content helps generate digestive enzymes, keeps the gut moving, and stops constipation and bloating.
3. Supports Immunity: Bitter gourd is high in vitamin C and antioxidants, which help the immune system and keep the body safe from infections and inflammation.
4. Helps with Weight Loss: Karela helps you lose weight because it is low in calories and high in fibre. This makes you feel full and helps your body burn fat and decrease belly fat over time.
5. Detoxifies the Liver: Bitter gourd may help the liver get rid of certain toxins, create more bile, and make enzymes perform better.
6. Helps Keep Skin Healthy: The vegetable's antibacterial and anti-inflammatory qualities may help soothe and heal skin issues like acne and eczema.
7. May Be Good for Your Eyes: Bitter gourd has a lot of beta-carotene and vitamin A, which are both good for your eyes. Studies have shown that they can help slow down eyesight loss that happens with age.
8. May assist Your Kidneys: Bitter gourd may assist your body get rid of toxins and lessen the risk of kidney stones by making you pee more.
9. May Lower Cancer Risk: Some studies suggest that bitter gourd extract may slow down the growth of cancer cells, especially in the liver, breast, and colon. 
10. Asthma Remedy: Bitter gourd has long been used to treat asthma, bronchitis, and coughs that last a long period. It may help with breathing problems. When your airways aren't operating effectively, it might also help get rid of additional mucus. 
11. Hormonal Support: Bitter gourd may help keep hormones in check by making insulin perform better. It might also help with polycystic ovarian syndrome and maintain your periods on time. 
12. May Lower Bad Cholesterol Levels (LDL): Eating bitter gourd every day may lower your LDL cholesterol and triglyceride levels, which could lower your risk of heart disease. 

How to Add Bitter Gourd to Your Diet 

You may not want to eat Karela because it tastes bad, but there are numerous healthy and delightful methods to do it, like:

• You can make it less bitter by adding lemon juice or water. This could be a great way to start your day if you're hungry. 
• You may also make a healthy side dish by cooking bitter gourd with onions, garlic, and spices.
• You can stuff bitter gourd with a mix of spices, onions, lentils, or herbs. You can even make your own recipe. 
• Bitter gourd chips are another option. Slice the bitter gourd thinly, add salt and pepper, and bake or fry them until they are crispy. 
• You may also add bitter gourd in recipes that include coconut or tomatoes in them.

Soaking bitter gourd in salted water for 15 to 30 minutes is an excellent way to make it less bitter before you prepare it.

Side Effects of Bitter Gourd

Though bitter gourd is beneficial, overconsumption of bitter gourd has serious risks, such as:

• Low Blood Sugar: Too much bitter gourd is said to severely drop blood sugar levels, especially when consumed with diabetes drugs and traditional diabetes beverages.
• Undigested Food: Eating too many bitter gourds can sometimes cause gas, cramps or diarrhoea, so don't eat too much, but you can eat them as part of your regular diet.
• Liver Inflammation: Drinking too much bitter gourd juice can make your liver inflamed.
• Pregnant Women: Karela can make the uterus contract, which is bad for pregnant women.
• Allergic Reactions: Some individuals can develop an allergic reaction to bitter gourd, but it seems that serious allergic reactions are more rare.

Precautions

Please think about the following safety measures before adding bitter gourd to your diet: 

• You shouldn't eat bitter gourd if you're taking medicine to lower your blood sugar because it also reduces blood sugar.
• Do not eat bitter gourd if you are pregnant or breastfeeding. 
• Limit bitter gourd juice to 30 cc daily. 
• Again, do not take bitter gourd capsules or other preparations unless they are prescribed by a licensed medical doctor.

Conclusion

Bitter gourd is not just a very bitter vegetable; it is a vegetable that is considered a natural food that contains nutrients and some medicinal properties. Accordingly, it may help to decrease blood sugar levels, assist with weight loss and healthy digestion, and provide immune support. However, like anything you eat or take as a supplement, moderation is important. If you have any medical condition or concern, such as blood glucose levels, please consult your doctor before adding it to your natural arsenal.

FAQs

1. Will bitter gourd help with diabetes? 

No. It is great for naturally regulating blood sugar levels, but it will not replace medical care.

2. How much bitter gourd juice should I consume every day?

For a good daily dose take 20-30 ml of bitter gourd juice and consume it first thing in the morning on an empty stomach.

3. Is it okay for me to eat bitter gourd every day?

Yes, you can, but it's recommended to just consume it 2–3 times a week to avoid complications like low blood sugar or throwing up. 

4. Is it okay to consume bitter gourd when pregnant?

In general, it is not safe to eat bitter gourd when pregnant because it could make the uterus constrict.