Balsam-pear, also known as bitter gourd, is a low calorie vegetable with only 20 calories per cup. It is rich in essential vitamins and minerals and has a wide range of health benefits.
Bitter gourd is a good source of vitamins A, C, and K, as well as folate and potassium. It also contains antioxidants that can help protect against cellular damage and may reduce the risk of chronic diseases.
In this article, we'll explore some of the health benefits of bitter gourd and how it can be incorporated into a healthy diet.
Low Calorie Vegetable
One of the main benefits of bitter gourd is that it is a low calorie vegetable. This makes it an ideal addition to a weight loss diet, as it provides essential nutrients while helping to keep your calorie intake in check. In fact, one cup of boiled bitter gourd contains just 20 calories, making it a great option for those who are watching their weight. This makes it an ideal snack or side dish that is both filling and nutritious.
Full of Essential Vitamins and Minerals
Bitter gourd is also packed with essential vitamins and minerals. One cup of cooked bitter gourd contains 70% of your daily recommended intake of vitamin C, 24% of your daily recommended intake of vitamin A, and 18% of your daily recommended intake of potassium. Additionally, bitter gourd contains folate, which is essential for healthy fetal development during pregnancy. It also contains vitamin K, which plays a role in blood clotting and bone health.
Good Source of Antioxidants
Bitter gourd is also a good source of antioxidants. These are compounds that can help to protect against cellular damage and may reduce the risk of chronic diseases such as cancer and heart disease. One of the primary antioxidants found in bitter gourd is vitamin C, which is known for its immune-boosting properties. The bitter compounds in bitter gourd, called cucurbitacins, also have antioxidant properties.
May Help in Managing Blood Sugar Levels
Bitter gourd has long been used in traditional medicine to help manage blood sugar levels in people with diabetes. Recent studies have shown that bitter gourd may help to improve insulin sensitivity and reduce blood sugar levels. Bitter gourd contains compounds that have anti-diabetic properties, such as charantin and vicine. These compounds may help to improve glucose metabolism and insulin secretion.
Helps in Maintaining Healthy Digestive System
Bitter gourd can also help to maintain a healthy digestive system. It is a good source of fiber, which can help to promote regular bowel movements and prevent constipation. Additionally, bitter gourd can help to stimulate the secretion of digestive juices and enzymes, which can help to improve digestion and nutrient absorption.
May Boost Immunity
Bitter gourd may also help to boost immunity. It is a good source of vitamin C, which is essential for a healthy immune system. Additionally, the antioxidants found in bitter gourd may help to protect against cellular damage and inflammation, both of which can weaken the immune system.
Low in Carbs
Bitter gourd is a low carb vegetable, making it a good option for those following a low carb or keto diet. One cup of boiled bitter gourd contains only 4 grams of carbs, and 2 grams of fiber, making it a great option for those who are carb-conscious.
High in Fiber
Bitter gourd is also high in fiber, which is important for maintaining good digestive health and preventing chronic diseases such as heart disease and diabetes. One cup of cooked bitter gourd contains 2 grams of fiber, which is 8% of your daily recommended intake.
Great Addition to Weight Loss Diet
Bitter gourd is a great addition to a weight loss diet. It is low in calories and high in fiber, meaning that it can help to keep you feeling full and satisfied for longer periods of time. Additionally, bitter gourd has a low glycemic index, which means that it can help to stabilize blood sugar levels and reduce cravings for sugary and high-carb foods.
Has Anti-Inflammatory Properties
Finally, bitter gourd has anti-inflammatory properties, which may help to reduce inflammation and oxidative stress in the body. Chronic inflammation is a risk factor for many chronic diseases, such as cancer, heart disease, and Alzheimer's disease. By incorporating anti-inflammatory foods like bitter gourd into your diet, you can help to reduce your risk of these diseases.
Bitter gourd is a low calorie, nutrient-dense vegetable that can provide a wide range of health benefits for those who consume it regularly.
5 FAQ About Balsam-Pear (Bitter Gourd)
1. What is Balsam-Pear?
Balsam-pear, also known as bitter gourd, is a bitter-tasting fruit that is commonly used in Asian and Indian cuisine. It is low in calories and carbohydrates and is a good source of fiber, vitamins, and minerals.
2. What are the health benefits of Balsam-Pear?
Balsam-pear is known for its many health benefits, including managing blood sugar levels, reducing inflammation, improving digestion, and promoting weight loss. It is also believed to have anti-cancer properties and is good for overall immune system health.
3. How is Balsam-Pear prepared and consumed?
Balsam-pear is commonly used in stir-fries, soups, and curries. It can also be consumed raw in salads or pickled. To prepare, cut the fruit in half, remove the seeds, and slice it into thin pieces. The vegetable is often sauteed with other vegetables or meats to reduce its bitterness.
4. Are there any precautions to take when consuming Balsam-Pear?
Consuming too much Balsam-pear can cause side effects such as headaches, stomach pain, and diarrhea. Pregnant women should also avoid consuming bitter gourd as it has been known to stimulate menstruation and induce labor.
5. Where can Balsam-Pear be purchased?
Balsam-pear can be found at most Asian and Indian grocery stores, as well as some health food stores. It is also available online from various retailers.