Balsam-Pear, also known as bitter gourd, is a tropical vegetable that is widely consumed due to its innumerable health benefits. One ounce of cooked and boiled balsam-pear without salt and drained contains only 5 calories but is loaded with nutrients.
This vegetable is a rich source of vitamins, minerals, and dietary fiber. It is also low in carbohydrates and high in antioxidants. One cup of balsam-pear contains 80mg of vitamin C, 480mg of potassium, and 294mg of calcium.
In this article, we will discuss the various health benefits of balsam-pear, ways to cook and consume this vegetable, its side effects, and much more. So, let's get started.
What is Balsam-Pear?
Balsam-pear is a tropical vegetable that is widely grown in Asia, Africa, and the Caribbean. It is also known as bitter gourd, bitter melon, or karela. The vegetable is oblong and has a warty surface, and when cut, it reveals a white pulp with small, flat seeds. The taste of balsam-pear is extremely bitter and is often cooked with other ingredients to balance its flavor. It is believed that balsam-pear originated in India and later spread to other parts of the world. It has been used in traditional medicine for centuries due to its various health benefits. In recent years, it has gained popularity as a superfood due to its potential to prevent and manage several chronic diseases. There are several varieties of balsam-pear available, each with its unique taste and nutritional value. Some of the most popular varieties include Chinese balsam pear, Indian bitter melon, and African bitter gourd.
Balsam-Pear Nutritional Facts
Balsam-pear is a nutrient-dense vegetable that is low in calories and high in essential nutrients. One cup of cooked balsam-pear (without salt and drained) contains: • Calories - 40 • Fat - 0.3g, Carbohydrates - 8g, Protein - 2.5g
Health Benefits of Balsam-Pear
Balsam-pear is packed with vitamins, minerals, and antioxidants that offer several health benefits. Here are some of the top health benefits of consuming balsam-pear: • Lowers blood sugar levels - Several studies have shown that balsam-pear can reduce blood sugar levels in people with diabetes. The vegetable contains a compound called charantin, which acts like insulin and helps to lower blood sugar levels. • Boosts immunity - Balsam-pear is a rich source of vitamin C, which is essential for a healthy immune system. It also contains several antioxidants that protect against cell damage and reduce the risk of chronic diseases.
How to Cook Balsam-Pear?
Balsam-pear is a versatile vegetable that can be cooked in a variety of ways. Here are some of the most popular ways to cook balsam-pear: • Stir-fry - Cut the balsam-pear into thin slices and stir-fry with other vegetables and seasonings. This method helps to balance the bitter taste of balsam-pear. • Curries and stews - Balsam-pear can be added to curries and stews to add flavor and nutrition. It is often paired with meats and fish to enhance the taste.
Balsam-Pear Recipe Ideas
Balsam-pear can be used in several delicious and nutritious recipes. Here are some recipe ideas for you to try: • Balsam-pear stir-fry with tofu and mushrooms • Balsam-pear curry with chicken and potatoes
Balsam-Pear Side Effects
While balsam-pear offers several health benefits, it can also have some side effects. Here are some of the potential side effects of consuming balsam-pear: • Bitter taste - Balsam-pear is extremely bitter and can be unpalatable for some people. If you are not used to the taste, start with small quantities and gradually increase the amount. • Diarrhea - The high fiber content of balsam-pear can cause diarrhea if consumed in large quantities. Make sure to drink plenty of water when consuming this vegetable.
Balsam-Pear vs. Other Vegetables
Balsam-pear is often compared to other vegetables due to its unique taste and nutritional value. Here is how balsam-pear compares to other popular vegetables: • Balsam-pear vs. cucumber - Balsam-pear contains more fiber and less water than cucumber. It is also higher in vitamins and minerals. • Balsam-pear vs. eggplant - Balsam-pear is lower in calories and carbohydrates than eggplant. It is also higher in vitamin C and calcium.
Balsam-Pear and Diabetes Management
Balsam-pear has been used in traditional medicine to manage diabetes for centuries. Several studies have shown that the vegetable can lower blood sugar levels and improve insulin sensitivity. Here are some tips for incorporating balsam-pear into your diabetes management plan: • Consult your healthcare provider before using balsam-pear as a diabetes management tool • Monitor your blood sugar levels regularly when consuming balsam-pear
Where to Buy Balsam-Pear?
Balsam-pear is widely available in Asian grocery stores and can also be purchased online. Look for fresh balsam-pear that is firm and free from blemishes.
Storage Tips for Balsam-Pear
Balsam-pear has a short shelf life and should be consumed soon after purchase. Here are some tips for storing balsam-pear: • Store balsam-pear in a cool, dry place • Refrigerate leftover balsam-pear in an airtight container for up to 3 days
Balsam-pear is a nutrient-dense vegetable that is low in calories and high in essential nutrients
5 FAQ about Balsam-Pear (Bitter Gourd)
1. What are the health benefits of Balsam-Pear?
Balsam-Pear is an excellent source of vitamins and minerals such as vitamin C, vitamin A, iron, and potassium. It also contains antioxidants that protect your cells from damage caused by free radicals, helping to prevent chronic diseases like heart disease and cancer.
2. How can I incorporate Balsam-Pear into my diet?
Balsam-Pear can be stir-fried, boiled, roasted or pickled. It can be used in soups, stews and curry dishes. You can also cut it into thin slices and add it to salads. Its bitter flavor pairs well with flavors like garlic, onion, soy sauce and vinegar.
3. Is Balsam-Pear safe to eat?
Yes, Balsam-Pear is safe to eat. However, it can cause abdominal pain, diarrhea or vomiting in some people. If you are sensitive to bitter flavors, it is recommended that you only consume it in small amounts.
4. How does Balsam-Pear help with weight loss?
Balsam-Pear has been shown to help with weight loss by reducing appetite, increasing metabolic rate, and aiding in fat metabolism. It also contains compounds that promote the breakdown of carbohydrates, which can lead to a reduction in overall caloric intake.
5. Can Balsam-Pear be used to treat diabetes?
Yes, Balsam-Pear has been shown to have antidiabetic properties due to its ability to regulate blood sugar levels. It contains charantin, which has been shown to lower blood glucose levels. However, people with diabetes should consult with their doctor before using Balsam-Pear as a treatment.