Bitter melon is rich in nutrients and contains compounds that are beneficial to health. However, bitter melon is not good for some people.
Bitter melon (Momordica charantia L.) is a member of the cucumber family: Cucurbitaceae. Bitter melon, also known as bitter squash, Goya melon, karela and balsam pear (Stephens 2012). This is a popular plant grown in Vietnam and many countries around the world, considered a staple dish in many types of Asian cuisine.
1. Some benefits of bitter melon
Bitter melon has many health benefits but also has side effects.
In addition to its distinctive taste, bitter melon also has some impressive health benefits below:
Bitter melon is rich in nutrients, 100g of raw bitter melon provides:
- Calories: 21
- Carbs: 4g
- Fiber: 2g
- Vitamin C: 99% Daily Value (DV)
- Vitamin A: 44% DV
- Folate: 17% DV
- Potassium: 8% DV
- Zinc: 5% DV
- Iron: 4% DV
Nutrients in Bitter Melon
Bitter melon is particularly rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing. It is also high in vitamin A, a fat-soluble vitamin that promotes healthy skin and good vision.
Bitter melon provides folate, which is essential for growth and development, and small amounts of potassium, zinc, and iron. Bitter melon is also a source of catechin, gallic acid, epicatechin, and chlorogenic acid – powerful antioxidants that help protect cells from damage.
Bitter melon is also low in calories but high in fiber, providing about 8% of your daily fiber needs in just 94g.
May help lower blood sugar levels
Due to its powerful medicinal properties, bitter melon has long been used to help treat conditions related to diabetes. Bitter melon is thought to improve the way sugar is used in tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels.
However, people with diabetes who are taking medication should consult a specialist about how to eat bitter melon so as not to affect blood sugar levels too low, which can be dangerous for health.
Bitter melon contains polyphenols that have anti-inflammatory effects
Bitter melon is rich in polyphenols, compounds known to reduce inflammation in the body.
May Lower Cholesterol Levels
High cholesterol levels can cause fatty plaque to build up in the arteries, forcing the heart to work harder to pump blood and increasing the risk of heart disease. Bitter melon may lower cholesterol levels to support overall heart health. Using a water-soluble bitter melon extract resulted in a significant reduction in LDL or “bad” cholesterol levels compared to a placebo.
Improves Fiber Intake
Bitter melon is a great addition to a weight loss diet because it is low in calories but high in fiber. It contains about 2g of fiber per 100g serving.
Fiber passes through the digestive tract very slowly, helping you feel full longer, reducing hunger and cravings. Bitter melon also has laxative properties, which can help aid digestion if you are constipated. Therefore, swapping out higher calorie ingredients for bitter melon helps increase fiber intake and cut calories to promote weight loss.
Versatile and delicious bitter melon
Bitter melon is processed into many dishes. Bitter melon can be used raw or cooked in many different recipes such as stir-frying, eating raw, juicing, making soup; combined with many types of foods, vegetables and fruits to create nutritious dishes, beneficial for health.
2. Potential side effects of bitter melon and who should not eat it?
People with low blood pressure, weak body, pregnant women should not eat too much bitter melon.
When enjoyed in moderation, bitter melon is a healthy and nutritious addition to the diet. However, consuming large amounts of bitter melon or taking bitter melon supplements may cause some side effects.
People with weak constitutions, low blood pressure, after prolonged fasting, recently having surgery or losing a large amount of blood should not eat a lot of bitter melon. Bitter melon should be avoided in these situations because it can lower blood sugar levels, causing dizziness or fainting. Additionally, some experts say that drinking bitter melon juice during pregnancy can cause contractions and even bleeding, which can lead to miscarriage.
If you belong to any of these groups, consult your doctor before adding bitter melon to your diet and follow his or her advice.
