Karela, also known as bitter gourd, is a vegetable that is packed with essential nutrients and offers numerous health benefits. Certified Nutritionist Garima Dev Verman from The Healthy Indian Project highlights its antioxidant-rich nature and low calorie, high fiber content. Let’s explore the nutritional profile and health advantages of karela, as well as its suitability for diabetics and pregnant individuals.
Nutritional Profile of Karela: A 100-gram serving of karela contains the following nutrients-
- Calories: 17 kcal
- Carbohydrates: 3.7 grams
- Dietary Fiber: 2.8 grams
- Sugars: 1.0 grams
- Protein: 1.0 grams
- Fat: 0.2 grams
- Vitamin C: 84 mg (140% DV)
- Vitamin A: 471 IU (9% DV)
- Folate: 72 mcg (18% DV)
- Potassium: 296 mg (6% DV)
- Calcium: 19 mg (2% DV)
- Iron: 0.38 mg (2% DV)
- Magnesium: 17 mg (4% DV)
Health Benefits of Karela:
- Blood Sugar Regulation: Karela aids in regulating blood sugar levels due to its compounds like charantin and polypeptide-p, which have insulin-like effects and enhance glucose uptake by cells.
- Antioxidant Properties: Rich in vitamin C, karela acts as an antioxidant that combats free radicals and oxidative stress, supporting overall health and reducing the risk of chronic diseases.
- Weight Management: With low calories and high fiber content, karela promotes satiety, prevents overeating, and supports weight loss goals.
- Heart Health: Karela may help lower cholesterol levels, contributing to heart health by inhibiting cholesterol synthesis in the liver.
- Digestive Health: The fiber content in karela supports healthy digestion and regular bowel movements, alleviating constipation and promoting gut health.
- Immune System Support: Vitamin C in karela boosts the immune system and strengthens the body’s ability to fight off infections.
- Skin Health: Karela’s antioxidants and vitamin C content contribute to better skin health by supporting collagen production and combating free radicals.
- Liver Health: Some studies suggest that karela has liver-protective properties and reduces oxidative stress and inflammation in the liver.
- Anti-Inflammatory Effects: Karela contains compounds with anti-inflammatory properties, potentially alleviating inflammation-related conditions.
- Bone Health: The calcium content in karela supports bone health, maintaining strong bones and reducing the risk of osteoporosis.
Suitability for Diabetics and Pregnant Women:
Karela is safe for diabetics due to its low glycemic index, insulin sensitivity improvement, and promotion of glucose uptake. However, pregnant women should exercise caution and seek medical guidance before consuming karela due to uncertainties regarding its impact on pregnancy and potential risks.
Things to Keep in Mind:
Individuals with allergies, diabetes, or those on diabetes medications should monitor karela consumption. Overeating karela can lead to hypoglycemia and gastrointestinal discomfort, so moderation is essential. Reducing bitterness through soaking or parboiling is recommended.
Debunking Myths:
Several myths surround karela, such as curing diabetes or causing miscarriages. It’s important to note that karela can aid in blood sugar management, but it is not a cure for diabetes. Pregnant women should consult with healthcare providers, and overconsumption may have adverse effects. Karela is not a standalone treatment for cancer or all liver issues; medical interventions are necessary for proper treatment.
Karela’s nutritional benefits and health advantages make it a valuable addition to a balanced diet. While it offers various advantages, individuals should consume it in moderation and consider individual health conditions before incorporating it into their diet.
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