How often do you make this vegetable at home? We all know that bitter gourd is freely available especially in indian market, and we can buy this round the year. Most of the families have a small percentage of people liking and eating this vegetable with love. Attributed to its innate bitterness, bitter gourd is had sparsely than the other vegetables that are included in our daily diet. Here are the nutritional benefits of eating karela.
1. Beneficial For Diabetic
Bitter Gourd is found to be especially beneficial for type 2 diabetes. Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally. In addition, a compound lectin-acts on the brain’s peripheral tissues like insulin and also reduces appetite. Regular intake of bitter gourd juice helps prevent the rise of blood sugar levels. It also helps cure insulin resistance in the blood.
2. Rich in Antioxidants
Bitter gourd is filled with natural antioxidants. Antioxidants protect the body from damage caused by harmful molecules called free radicals. Antioxidant is essential for removing toxins from the body. Bitter gourd is blessed with Vitamin C which boosts the free radicals and hence reducing the ageing of body cells. One serving (100 grams) has about 140% of RDA of Vitamin C. This aids in absorption of iron in the body as well. Bitter gourd / Karela juice is an excellent natural antioxidant that you can consume in small quantities, a couple of times a week.
4. For Colic health
Bitter gourd has a laxative effect on the digestion and hence eases excretion. Also, it is known to be beneficial to expel the parasites like round worm in the intestine. Have a portion of karela every week to stay away from stomach worms and indigestion.
5. Folate Good For Early Pregnancy
Fresh pods in the bitter gourd are an excellent source of folates. Pregnancy is a time when many physical changes take place and one is them is bloating. Due to its laxative effect, it helps keep stomach clean. In addition, the folates in bittergourd minimises the occurrence of neural tube defects for the new born when consumed regularly in early pregnancy.
How much Karela is good to eat?
One should consume less than 50 grams a day, if consuming daily (even for diabetic diet). For an occasional food, one serving of 100-150 grams of karela is fine. Too much consumption of bitter gourd risks fever or diarrhoea (loose motion). These symptoms if occur, needs no medication and can be overcome with rest.
Bitter Gourd Recipes That Are Simple, Tasty & Good For Health
Karela is a vegetable which many of us do not look forward to including it in our daily food. When women of the family cook for everyone, picky eaters and kids might altogether say a no to this beneficial vegetable and the store bought karela might just end up ageing in crisper. Look at innovative recipes to prepare from karela/bitter gourd, and along with it, educate the family members about the goodness that it carries within. Try all the recipes one after the other, try to include these recipes along with an alternative on the dinner table. Make this veggie go on coy ways at least to the tummies of the family.
