Bitter gourd (Karela): Benefits, Nutritional Value, Health, and More!

Almost everyone was blackmailed by their moms to eat karelas, or they would tell their dads. Karela, also called bitter gourd in English, is one of the most hated vegetables. But, even if the vegetable has a whole community who hates it, they still can’t win over its health benefits and their moms.
Yes, this vegetable, which is bitter only in its name, is packed with nutrients and health benefits.
Made you curious?

Don’t worry!

Keep reading, as this blog contains all the information you need to turn a bitter gourd from your bad side to your good side.

What is Bitter Gourd?

Bitter gourd, also called bitter melon or Karela, is a vegetable grown in tropical and subtropical regions worldwide. It has a green covering and white or transparent insides. Funnily, its name only describes its taste well and its reason for being widely hated.

But whatever its taste might be, the health benefits of the vegetable make people eat it, and moms come up with different variations to make it tempting for everyone.

Nutritional Value in 100 gms of Bitter Gourd:

100 grams of bitter gourd alone can provide multiple health benefits and nutrients, which is why doctors also recommend it.

Didn’t know that? No worries!
Here is a list of the nutrients present in the vegetable and the amount so you know what you are missing out on. And, if you love it, you can pat yourself on the back for your great food choices.

Nutrients	Amount in grams
Calories	21
Protein	1 gram
Carbohydrates	3.7 grams
Fat	0
Sugar	0
Sodium	5 milligrams
Water	87 - 94 gl
Fibre	2.6 grams
Iron	.43 milligrams
Sodium	5 milligrams
Potassium	296 milligrams
Vitamin C	84 Mg
Vitamin A	471 IU (International Units)
Calcium	18 milligrams
Cholesterol	0
Magnesium	16 milligrams

It also contains other important nutrients, including calcium, thiamine (B1), riboflavin (B2), niacin (B3), folate (B9), zinc, and phosphorus, which support overall health.

9 health benefits of bitter gourd:

Knowing the health benefits of any food item is important as it provides clarity on how our intake is impacting our body and whether the food we are consuming benefits us in any way or just increases the body's calorie count.

Here are 9 benefits of Bitter Gourd that you shouldn’t miss: 

1. Can Become Your Weight Loss Companion:

Yes, it is high in fiber and has very little calorie content, so if someone is starting their weight loss journey, they can incorporate bitter gourd into their meals. It provides one with a sense of fullness and helps enhance the rate of metabolism in the body, which plays an important role in weight management. So, including it in your balanced diet can effectively help with your weight loss.

2. Help in Blood Sugar Management:

Have diabetes, or are you pre-diabetic?

Then bitter gourd can be your best friend.

Many tribes have long used the vegetable to manage blood sugar levels. It has a strong hypoglycemic effect and a high content of soluble fibers, which play an important role in managing sudden sugar spikes.

3. Hair and Skin Benefits: 

Bitter gourds contain both Vitamin C and Vitamin A, which are known to have countless hair and skin benefits. Therefore, people who are into taking extra good care of their hair and skin are recommended to make karela (bitter gourd) juice their go-to.

4. Increases immunity and purifies blood:

Bitter gourd enhances immunity, helping to combat germs and viruses. It also protects against indigestion and allergies. Its antioxidants contain potent radicals that play an important role in cancer prevention. They slow down the growth of cancer cells and help prevent tumor development.

5. Liver Detoxification:

Bitter gourd juice can be the best hangover cure to exist; it clears the intoxication that alcohol causes in the liver. This helps the liver be toxin-free and the bladder to work better.

6. Supports Heart and Metabolic Health

Bitter gourd is a great food to support the heart and metabolic health because it helps to control the blood sugar levels, cholesterol and reduces the oxidative stress. 

Its bioactive compounds and fiber not only help digestion but also prevent the absorption of excess fat and thus promote healthy metabolism. This in turn, leads to healthy blood circulation and overall cardiovascular health when included in a balanced diet. 

7. May Have Cancer-Fighting Properties 

Bitter gourd has bioactive compounds and antioxidants that help reduce oxidative stress and inflammation in the body. Some studies show that these compounds may slow the growth of certain cancer cells. 

The research is still in its early stages, so bitter gourd is not a substitute for medical cancer treatments, but it is safe to consume as part of a cancer prevention diet.

8. Prevents Respiratory Conditions

It helps reduce inflammation and boosts the immune system. The antioxidants in bitter melon protect the respiratory system from oxidative stress and infections. 

Including it in your diet may be helpful to treat conditions such as asthma, bronchitis, and recurrent colds. However, it is not a medicine, but rather, it can be used together with a healthy lifestyle and medical care. 

9. Enhances Eye Health

Bitter gourd is rich in vitamin A and antioxidants, which are very essential for normal and healthy vision. These substances protect the eyes from oxidative damage, improve night vision, and support overall eye function. 

So eating bitter gourd regularly may be a good preventive measure against age-related vision problems and maintain long-term eye health. 

What are the Properties of Bitter Gourd?

Bitter Gourd is known to have properties that help manage blood glucose levels, but it also has other medicinal properties. Here are some of those:

• Bitter gourds contain minerals such as calcium, potassium, iron, and vitamins C, A, and B.
• It contains antioxidants that boost general health by assisting the body in combating dangerous free radicals.
• Blood Sugar Control: Bitter Gourd has a reputation for lowering blood sugar and enhancing insulin sensitivity, both of which are advantageous for managing diabetes.
• Anti-inflammatory: Many chronic conditions are connected to inflammation, and bitter gourd can come to your rescue as it has anti-inflammatory properties.
• Digestive Health: Bitter gourds, which are high in fiber, aid digestion, guard against constipation, and maintain gut health.
• Boosting the Immune System: Bitter gourd's vitamins and antioxidants enhance the immune system.
• Weight management: Karela helps you maintain a healthy weight by keeping you full low in calories, and high in fiber. 

Ways of Eating Bitter Gourd:

Do you need clarification about how to cook and enjoy bitter gourd? 

Here are a few recipes that can come to your rescue:

Bitter gourd Stir Fry:

• Chop the bitter gourd into small round pieces.
• Heat a pan and add oil.
• Add the chopped bitter gourd to the oil. 
• Add sliced onions to it.
• Stir fry and add a pinch of salt to it.

Bharwa Karela (stuffed bitter gourd):

• Remove the seeds from the slit bitter gourd.
• Mix a stuffing of besan, turmeric, coriander powder, salt, and sugar if necessary.
• Stuff the stuffing in the sliced karela.
• Heat oil and add the stuffed karela to it.
• Cook on medium flame till golden brown.

Bitter Gourd Juice:

• Cut the bitter gourd and remove its seeds.
• Blend the vegetables with water.
• Strain it if required.
• Add the ice cubes, and you are good to go.

These are some of the most common bitter gourd recipes that are quick to make and healthy.

Precautions while using Bitter Gourd:

The following safety measures should be followed before eating bitter gourd (karela):

• Avoid high doses during pregnancy since they may cause contractions.
• Low Blood Sugar: If you use blood sugar drugs or suffer hypoglycemia, keep a close eye on your levels.
• Digestive Problems: Start with tiny quantities to prevent diarrhea or upset stomach.
• Allergies: Stop using if you have a rash, itchy skin, or trouble breathing.
• Medication: If you take blood thinners or diabetes medications, speak with your doctor.
• Kids: Young children may not enjoy its bitter flavor, and its effects on blood sugar are not ideal.
• Liver Conditions: Because it may affect liver function, proceed with caution. 

Key Takeaway:

People avoid bitter gourds as much as possible, but the vegetable contains nutrients and multiple medicinal properties. Whether you want to manage your blood sugar, boost your immunity, or promote healthy digestion, adding bitter gourd to your diet could positively impact your overall well-being. With its rich nutritional profile and therapeutic properties, this nutritious vegetable deserves a place in your kitchen!

Frequently Asked Questions:

1. Is bitter gourd good for health?

Yes, bitter gourd is good for health. It is known for its medicinal properties, which can help you control your blood sugar levels and even combat cancer. Additionally, it supports digestion, boosts immunity, promotes healthy skin and hair, and can help with weight management when included as part of a balanced diet.

2. Who should avoid eating bitter gourd?

People with low blood sugar, or those on diabetes medication, digestive issues, liver, or kidney disorders and pregnant women should exercise caution when consuming bitter gourd.

3. Is it safe to have Karela every day?

Yes, if bitter gourd is consumed in moderation, then it can be eaten regularly or even once a day. However, consuming about 50-100 ml of bitter gourd juice or around half a cup of cooked bitter gourd daily is considered safe.

4. Is (bitter gourd) a blood purifier?

Yes. Bitter Gourd is a blood purifier. Bitter gourd contains antimicrobial and antioxidant properties that help treat blood disorders and skin problems. Consuming it can flush out harmful toxins from the body; thereby, promoting skin and general wellness. 

5. Can I eat bitter gourd for joint pain?

Bitter gourd has anti-inflammatory properties that can help relieve joint pains and stiffness, particularly in the case of arthritis. Also, it reduces oxidative stress and can be very beneficial to joint health. However, it is not a professional treatment for chronic joint conditions or autoimmune-related pain and inflammation.

6. Can bitter gourd bring down high levels of uric acid?

Bitter gourd may help support healthy uric acid levels because it contains antioxidants and has a high water content that helps detoxification and the kidneys.

Nevertheless, it is not a substitute for hyperuricemia or gout. It is always best to seek advice from a doctor for the correct treatment.