Bitter gourd is a tropical vine that belongs to the gourd family and is near related to zucchini, squash, pumpkin, and cucumber.
Bitter gourd in the keto diet is not only rich in several essential nutrients but also linked to numerous health benefits, including improved blood sugar control and cholesterol levels.
Here are 5 benefits of bitter gourd:
1. It has important nutrients
Bitter gourd is extremely rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing. It is a good origin of catechin, gallic acid, epicatechin, and chlorogenic acid too. This vegetable is a promising source of nutrients like fiber, vitamin C, folate, and vitamin A.
2. Helps to reduce blood sugar
It assists to treat diabetes-related conditions. It enhances the way that sugar is used in our tissues and promotes the secretion of insulin. Bitter gourd was demonstrated to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin.
3. Can reduce cholesterol level
Elevated levels of cholesterol can cause fatty plaque to build up in your arteries. It causes your heart to work harder to pump blood and increases your risk of heart disease. Animal studies indicate that bitter gourd extract may decrease cholesterol levels, which could help support heart health. However, human research to confirm these effects is lacking.
4. Can help in weight loss
Bitter gourd makes an excellent complement to a weight loss diet, as it’s low in calories yet high in fiber. Fiber washes through your digestive tract very slowly which helps to keep you fuller for longer and decreases hunger and appetite. exchanging higher-calorie ingredients with bitter gourd could help increase your fiber intake and cut calories to promote weight loss. It is lower in calories but high in fiber. Human studies have discovered that bitter gourd extract may also help decrease belly fat and body weight.
5. It is versatile & delicious
Bitter gourd is easy to prepare and can be utilized in many different dishes and recipes.
Here are a few fascinating ways to add bitter gourd to your keto diet:
- Juice bitter gourd along with a few other fruits and vegetables for a nutrient-packed beverage.
- Mix bitter gourd into your next stir-fry to bump up the health benefits.
- Sauté bitter gourd alongside tomatoes, garlic, and onions and add to scrambled eggs.
- Combine seedless bitter gourd with your choice of dressing and garnish for a savory salad.
- Stuff with ground meat and vegetables and serve with a black bean sauce.
Bitter Gourd also has some negative side effects. Pregnant women, people with underlying health problems, and those taking blood sugar-lowering medications should consult their doctor before use.