Bitter gourd or karela, eaten in India, Philippines, Japan, China, is a low-calorie, nutrient-rich vegetable. WebMD says, an average piece contains just 21 calories, 1 gm protein, no fat. Its carbohydrate content is modest 5 gm. It has 3 gm fibre and zero sugar.
Bitter gourd is an excellent ally against iron-deficiency anemia. Containing about .6 mg per 100 gm (spinach contains 2.7 mg), it aids in replenishing the body’s iron stores, while its high folate (vitamin B9) content supports the formation of healthy red blood cells, states Cleveland Clinic.
With its low-calorie profile and rich fibre content, it not only keeps you full for longer but also provides essential nutrients, making it a wholesome addition to a balanced weight-loss diet, states Healthline.
Rich in bioactive compounds, like saponins, terpenoids, which gives its characteristic bitter flavour, they may also reduce blood sugar levels, making bitter gourd a valuable addition to a diabetes-friendly diet, says WebMD. But that does not indicate that daily glasses of karela juice will cure diabetes.
The gourd may support heart health by lowering levels of unhealthy cholesterol, suggests Cleveland Clinic. Its natural compounds work to reduce LDL cholesterol, contributing to improved cardiovascular well-being.
Contains vitamin A, a fat-soluble nutrient that supports healthy skin and sharp vision. Regularly including it in your diet improves skin health and eye function, according to Healthline.
As a natural digestive bitter, karela stimulates the production of saliva and digestive enzymes, which can enhance digestion and nutrient absorption, informs Cleveland Clinc. This property makes it a traditional remedy for improving digestive function.
Bitter gourd is abundant in polyphenols, compounds celebrated for their inflammation-reducing properties, says WebMD. Including this vegetable in your diet may calm inflammation and support overall wellness.