Bitter melon — also known as bitter gourd or Momordica charantia — is a tropical vine that belongs to the gourd family and is closely related to zucchini, squash, pumpkin, and cucumber.
It’s cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine.
The Chinese variety is typically long, pale green, and covered with wart-like bumps.
On the other hand, the Indian variety is more narrow and has pointed ends with rough, jagged spikes on the rind.
In addition to its sharp flavor and distinct appearance, bitter melon has been associated with several impressive health benefits.
Bitter melon, or Goya, is commonly used for beneficial health reasons. Bitter melon is also referred to as bitter gourd, Karela, or Balsam Pear. The melon has an extremely bitter taste, but it is a helpful food. Bitter melon is commonly added to stir-fry, or may be enjoyed stuffed. It may also be added to the diet as a supplement. In order to receive the full health benefits, find and cook the melon regularly.
Here’s some sweet information you need to know about this bitter vegetable:
1. Packs several Important Nutrients
Bitter melon is a great source of several key nutrients.
One cup (94 grams) of raw bitter melon provides
- Calories: 20
- Carbs: 4 grams
- Fiber: 2 grams
- Vitamin C: 93% of the Reference Daily Intake (RDI)
- Vitamin A: 44% of the RDI
- Folate: 17% of the RDI
- Potassium: 8% of the RDI
- Zinc: 5% of the RDI
- Iron: 4% of the RDI
Bitter melon is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing.
It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision
It provides folate, which is essential for growth and development, as well as smaller amounts of potassium, zinc, and iron
Bitter melon is a good source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage
Plus, it’s low in calories yet high in fiber — fulfilling approximately 8% of your daily fiber needs in a single one-cup (94-gram) serving.
2. Can Help Reduce Blood Sugar
Thanks to its potent medicinal properties, bitter melon has long been used by indigenous populations around the world to help treat diabetes-related conditions
In recent years, several studies confirmed the fruit’s role in blood sugar control.
A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of bitter melon daily decreased blood sugar and hemoglobin A1c, a test used to measure blood sugar control over three months .
Another study in 40 people with diabetes found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels.
What’s more, the supplement significantly decreased levels of fructosamine, another marker of long-term blood sugar control.
Bitter melon is thought to improve the way that sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels.
However, research in humans is limited, and larger, more high-quality studies are needed to understand how bitter melon may impact blood sugar levels in the general population.
Bitter gourd is very useful in treating diabetes. But you need to take bitter gourd in the right way and take the required precautions.
Bitter gourd(karela) is a vegetable that is grown in several parts of Asia, East Africa, and South America. In India and China, bitter gourd has been used to treat diabetes for centuries.
How It Works
According to studies bitter gourd probably lowers blood sugar by increasing the activity of enzymes that help in the metabolism of glucose (helps to convert glucose or blood sugar into glycogen). Glycogen is stored in the liver and used later as required for energy. According to experts, bitter gourd can help to lower blood cholesterol as well. But the evidence to support the effectiveness of bitter gourd in lowering blood sugar is still not very convincing.
How to Take It
You can take bitter gourdjuice, remove the seeds of bitter gourd and then blend and puree it with an equal amount of water to make juice. Drink about 1/4 to 1/2 cup daily. Or you can eat it after steaming it, slice the unpeeled fruit and remove the seeds and steam or boil it till it is well cooked. Natural liquid extract of bitter gourd is also available. Take 1/4 to 1/2 teaspoon up to three times daily or as recommended. The bitter gourds that are firm and green in colour should be preferred while those with orange spots should be ignored.
Be Cautious
Some studies have shown that bitter gourd is tolerated and assimilated well by the patients. But it has been shown to cause abdominal pain, diarrhoea, headache, or fever. Before taking bitter gourd for diabetes to lower blood sugar levels consult your doctor. Do not stop your medication for diabetes without consulting your doctor. Extra caution is recommended if you are pregnant or nursing.
Consumption of bitter gourd as a vegetable or as juice regularly may alter your condition of diabetes and blood sugar level. This means you will need to change the dosage of drugs as you may not need as strong a dose as you used to. Be in touch with your physician to know how far your condition has improved. Pregnant women should be wary of taking too much of bitter gourd as it can stimulate the uterus and cause preterm labour.
3. May Have Cancer – Fighting Properties
Research suggests that bitter melon contains certain compounds with cancer-fighting properties.
For example, one test-tube study showed that bitter melon extract was effective at killing cancer cells of the stomach, colon, lung, and nasopharynx — the area located behind the nose at the back of your throat
Another test-tube study had similar findings, reporting that bitter melon extract was able to block the growth and spread of breast cancer cells while also promoting cancer cell death.
Keep in mind that these studies were performed using concentrated amounts of bitter melon extract on individual cells in a laboratory.
Further research is needed to determine how bitter melon may affect cancer growth and development in humans when consumed in the normal amounts found in food.
4. Could Decrease Cholesterol Levels
High levels of cholesterol can cause fatty plaque to build up in your arteries, forcing your heart to work harder to pump blood and increasing your risk of heart disease .
Several animal studies found that bitter melon may decrease cholesterol levels to support overall heart health.
One study in rats on a high-cholesterol diet observed that administering bitter melon extract led to significant decreases in levels of total cholesterol, “bad” LDL cholesterol, and triglycerides.
Another study noted that giving rats a bitter melon extract significantly reduced cholesterol levels compared to a placebo. Higher doses of bitter melon showed the greatest decrease.
Still, current research on the potential cholesterol-lowering properties of bitter melon is mostly limited to animal studies using large doses of bitter melon extract.
Additional studies are needed to determine whether these same effects apply to humans eating the gourd as part of a balanced diet.
5. May Aid Weight Loss
Bitter melon makes an excellent addition to a weight loss diet, as it’s low in calories yet high in fiber. It contains approximately 2 grams of fiber in each one-cup (94-gram) serving .
Fiber passes through your digestive tract very slowly, helping keep you fuller for longer and reducing hunger and appetite .
Therefore, swapping higher-calorie ingredients with bitter melon could help increase your fiber intake and cut calories to promote weight loss.
Some research also shows that bitter melon can have beneficial effects on fat burning and weight loss.
One study found that consuming a capsule containing 4.8 grams of bitter melon extract each day led to significant decreases in belly fat.
Participants lost an average of 0.5 inches (1.3 cm) from their waist circumference after seven weeks.
Similarly, a study in rats on a high-fat diet observed that bitter melon extract helped decrease body weight compared to a placebo.
Note that these studies were performed using high-dose bitter melon supplements. It remains unclear whether eating bitter melon as part of your regular diet would have the same beneficial effects on health.
6. Versatile and Delicious
Bitter melon has a sharp flavor that works well in many dishes.
To prepare it, start by washing the fruit and cutting it lengthwise. Then use a utensil to scoop out the seeds from the center, and cut the fruit into thin slices.
Bitter melon can be enjoyed raw or cooked in various recipes.
In fact, it can be pan-fried, steamed, baked, or even hollowed out and stuffed with your choice of fillings.
Here are a few interesting ways to add bitter melon to your diet:
- Juice bitter melon along with a few other fruits and vegetables for a nutrient-packed beverage.
- Mix bitter melon into your next stir-fry to bump up the health benefits.
- Sauté bitter melon alongside tomatoes, garlic, and onions and add to scrambled eggs.
- Combine seedless bitter melon with your choice of dressing and garnish for a savory salad.
- Stuff with ground meat and vegetables and serve with a black bean sauce.
Potential Side Effects
When enjoyed in moderation, bitter melon can be a healthy and nutritious addition to your diet.
However, consuming high amounts of bitter melon or taking bitter melon supplements may be associated with several adverse effects.
In particular, bitter melon has been linked to diarrhea, vomiting, and stomach pain.
It’s also not recommended for women who are pregnant, as its long-term effects on health have not been extensively studied.
Due to its impact on blood sugar, you should consult with your healthcare provider before eating it if you’re taking any blood sugar-lowering medications.
The End
Bitter melon is a fruit in the gourd family with a unique appearance and flavor.
It’s not only rich in several important nutrients but also linked to numerous health benefits, including improved blood sugar control and cholesterol levels.
Note that people who are pregnant or on certain medications — particularly blood sugar-lowering medications — should speak to their healthcare provider before consuming high amounts or taking supplements.