Most of us have grown up disliking bitter gourd, popular known as karela, but come monsoon season, Mumbai health experts say it is important to consume the vegetable we dislike so much for more than one reason.
Jinal Patel, dietitian, Zynova Shalby Hospital, explains, “During the monsoon, it`s essential to eat light, easily digestible vegetables. Try bitter gourd (karela) and bottle gourd (lauki) as they aid in digestion and immunity. Tinda (apple gourd), turai (ridge gourd), and parwal (pointed gourd) are water-rich and easy on the stomach. Always wash vegetables thoroughly and cook them well to avoid infections common during those rainy days.”
While it is difficult to include them in your every day meals, the health experts say there is more than one way to include it in common dishes.
With the monsoon season underway, mid-day spoke to Patel and Suvarna Sawant, chief dietitian & HoD, Clinical Nutrition and Dietetics at Nanavati Max Super Speciality Hospital about the benefits of eating gourd during the rainy season. They not only highlight the different gourds that are beneficial during the season, but also highlight the importance of eating gourds for health benefits.
What are the different vegetables that people can eat during monsoon?
Sawant: During the monsoon, we should prefer vegetables that are seasonally available and help in digestion. Among these, gourds—including bottle gourd, ridge gourd, snake gourd, ash gourd, and particularly bitter gourd—are commonly used across all regions. Gourds typically have high water content, low in calories, and easy to digest, making them suitable for a highly humid, monsoon season.
What are the benefits of eating gourds during monsoon
Patel: Gourds like bottle gourd, ridge gourd, and bitter gourd when cooked not to be consumed raw due to toxins are light, easy to digest, and help prevent digestive issues that are a common occurrence during the rainy season. They are rich in water and fiber, keep the body hydrated, and help regulate bowel movements. Their detoxifying properties support immunity and reduce the chances of infections.
What are the benefits of bitter gourd?
Patel: It has antioxidant and antidiabetic properties and helps with blood purification. It is also packed with polyphenols and lowers the inflammation in the body. It promotes liver health, boosts immunity. It also contains Vitamin A, Vitamin C, zinc, and potassium, and can help to maintain stronger bones. Bitter gourd is rich in water content and keeps you hydrated.
Sawant: Bitter gourd is rich source of vitamin C, folic acid, beta-carotene and contains vital minerals such as calcium, phosphorus, potassium, zinc, and iron. Among all gourds, bitter gourd is the most efficient for immune support and antioxidant activity. While bottle gourd or ridge gourd are milder and more hydrating, bitter gourd offers targeted benefits, especially for blood sugar management and liver health.
Is there any difference in the benefits as compared to other gourds?
Patel: According to various studies, bitter gourd has many health benefits. It is especially known for regulating blood sugar levels, making it a good option for those with diabetes. While other gourds mainly aid digestion and hydration, bitter gourd also has strong anti-inflammatory and immune-boosting properties because of the presence of antioxidants. However, eat it in the quantity recommended by the doctor only.
Sawant: Bitter gourd can also pose risks if consumed excessively or without proper care. Eating it raw may lead to gastrointestinal issues, including cramps or diarrhea, and in rare cases, even hypoglycemia in individuals already on blood sugar medication. Pregnant women and people with glucose regulation issues should consult their dieticians before consuming bitter gourd. Ideally, consume it in moderate, cooked forms only.
Lastly, what are the dishes that people can make with bitter gourd to make it interesting?
Patel: Healthy dishes with bitter gourd include stuffed karela with onions, karela stir-fry with lentils, or bitter gourd chips baked or air-fried can be a good snack option. You can also make a light bitter gourd soup. Try to seek the help of an expert who will guide you on how to incorporate it into your daily diet.
Sawant: To make bitter gourd more palatable during monsoons, it can be stir-fried with onions and jaggery to balance its bitterness, or stuffed with a spiced lentil filling and shallow fried. In some regions, thin slices of the bitter gourd are air-fried or baked till crisp and consumed as chips. For a healthier twist, bitter gourd juice blended with apple or cucumber can be a good detox drink.
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