What is Bitter Melon?

Bitter melon is a spiny cactus-form, bumpy, irregularly shaped cucumber-type gourd. It is a vine and a gourd family member. Most are erroneously referring to bitter gourd vs bitter melon - they're merely other names! Different places call the vegetable different different names.

The plant occurs widely in nature in Asia and Africa but is now cultivated throughout the continent. The plant is extremely bitter in taste, and the name was derived from that place. The natural compounds form bitterness, thus giving bitter melon enormous bitter melon benefits.
Common names of bitter melon are:

  • Karela (Hindi)
  • Bitter gourd
  • Balsam pear
  • Momordica charantia (Latin name)
It is green and long with wrinkled, bumpy skin. It is white and red seeds inside. Leaves and flesh are edible but no one ever tends to eat them. People mostly just tend to eat the fruit.

Nutritional Profile of Bitter Melon

Bitter melon nutrition is excellent for what is actually a low-calorie vegetable. One raw cup of bitter melon contains:

  • Calories: A measly 16 calories
  • Carbohydrates: 3.5 grams
  • Protein: 1 gram
  • Fat: 0.2 grams
  • Fiber: 2.6 grams

Vitamins and Minerals

Bitter melon is filled with nutrients:

  • Vitamin C: Over 100% daily value
  • Vitamin A: Healthy eyes
  • Folate: Healthy cell growth
  • Potassium: Healthy heart
  • Iron: Anemia goodbye.
  • Magnesium: Healthy muscles and nerves
  • Zinc: Immune system enhancer

Special Compounds

Special compounds present in bitter melon are the reasons behind its medicinal properties:

  • Charantin: Blood sugar level regulation
  • Vicine: Healthy blood sugar level
  • Polypeptide-p: Mimics body's own insulin
  • Antioxidants: Keeps free radicals away from damaging tissue

Health Benefits of Bitter Melon

Bitter melon health benefits are traditional and science-validated. Here are the most important ways that the vegetable improves your health:

Control of Blood Sugar

Bitter melon for diabetes is the strongest use of the vegetable. The vegetable contains chemicals that function exactly like insulin in your body:

  • Lowers blood sugar levels naturally
  • Increases sensitivity to insulin
  • Lowers diabetes complications
  • Gives healthy glucose metabolism
Research has proven bitter melon to be effective in type 1 and type 2 diabetes. However, diabetic patients on medication must consult their physician before using bitter melon.

Weight Management

Bitter melon weight loss factors are attributed to some of the following:

  • Very low calorie content
  • High in fiber and therefore feel less hungry
  • Increases metabolism
  • Thins out fat
  • Healthy digestion

Immune System Boost

The high antioxidant and vitamin C content helps:

  • Boosts your immune system
  • Fights infections
  • Reduces body inflammation
  • Saves cells from injury

Heart Health

Bitter melon supports heart health through:

  • Healthy cholesterol levels
  • Normal blood pressure
  • Inflammation of blood vessels reduced
  • Potassium availability for the functioning of the heart

Digestive Health

Fiber and phytochemicals from bitter melon:

  • Relieves digestion
  • Support to healthy gut bacteria
  • Relieves constipation
  • Reduces digestive inflammation

Skin Health

Herbal medicine involves the use of bitter melon to:

  • Heal skin infections
  • Reduces acne and spots
  • Treat minor cuts
  • Relieves skin irritation

Read More: Okra (Lady Finger): Nutrition, Health Benefits, and Uses


Ways to Add Bitter Melon to Your Diet

Most people ask on how to cook bitter melon since it is bitter. Below are easy ways of incorporating it in your diet:

Fresh Preparation

Reduce bitterness prior to cooking by:

  • Slicing and salting for 30 minutes, then washing
  • Soaking in salt water for 1 hour
  • Blanching in boiling water for 2 minutes

Cooking Methods

Preparation of bitter melon varies based on your preference:

Stir-Frying:

  • Thinly slice
  • Cook with spices and onions
  • Add vegetables to complete the flavor
Curries:
  • Mix with potatoes or meat
  • Add plenty of spices
  • Boil tender
Stuffed Bitter Melon:

  • Seed out and fill with spiced filling
  • Boil in sauce until tender

Bitter Melon Tea

Bitter melon tea is an easy method of reaping the benefits:

  • Soak dry pieces of bitter melon in boiling water
  • Add honey or lemon juice for flavor
  • Drink 1-2 cups per day
  • Ready-to-use tea bags available

Bitter Melon Juice

Bitter melon juice benefits are nutrient-rich:

  • Mix water and fresh bitter melon
  • Strain pulp
  • Mix with other vegetable juices
  • Add ginger or lemon for taste
  • Start small (1-2 tablespoons)

Bitter Melon Supplements

In case cannot tolerate the taste, bitter melon capsules and bitter melon supplements may be utilized:

  • Easier to swallow than raw bitter melon
  • Standardized dosages
  • No bitterness
  • In capsules, tablets, or powder form

Possible Side Effects & Precautions

Although bitter melon benefits are generally safe, bitter melon side effects include:

Common Side Effects

  • Upset stomach or diarrhea
  • Nausea or vomiting
  • Dizziness
  • Headaches

Important Precautions

  • Pregnancy and Breastfeeding: Avoid bitter melon as it triggers contractions or affects the production of milk.
  • Diabetes Drugs: Bitter melon lowers blood sugar, and the diabetes drugs might be too potent, causing low blood sugar that might be fatal.
  • Surgery: Avoid bitter melon at least 2 weeks before elective surgery since it can affect blood sugar levels pre- and post-surgery.
  • Children: No sufficient data on safety in children, so use with caution.

Bitter Melon Dosage

Bitter melon dosage depends on its form:

  • Fresh vegetable: 50-100 grams a day
  • Juice: 30-50ml a day
  • Tea: 1-2 cups a day
  • Supplements: As provided in the pack
  • Capsules: Normally 500-1000mg a day

Take low doses to see how your body reacts.


Conclusion

Bitter melon is a superfood with quite incredible bitter melon health benefits. Bitter melon regulates blood sugar, aids in bitter melon weight loss, and even helps the immune system, so this humble vegetable is actually a nutritional dynamo. Although bitterness is gained, the bitter melon benefits are worth it. Fresh bitter melon, bitter melon tea, juice, or bitter melon supplements are all good options that can fit your lifestyle.

Remember that bitter melon is an add-on to, and not a replacement for, the proper medical treatment. If you are suffering from chronic medical ailments or taking medication, always ask your doctor first before attempting to add bitter melon to your medication regimen. The key is to start slowly and find preparation methods that you enjoy. Most find that in the end, they are not only able to reap the bitter melon health benefits, but also appreciate the unique flavor of this amazing vegetable.

Please book an appointment with the Best Nutritionist in Lahore, Karachi, Islamabad, and all major cities of Pakistan through InstaCare, or call our helpline at 03171777509 to find a verified doctor for your disease.