Locally known as ampalaya, bitter gourd or bitter melon is perhaps one of the least liked fruits, especially by kids. Still, many Filipinos acknowledge that ampalaya is healthy in more ways than one. In this article, we’ll talk about the science-backed bitter gourd benefits that will inspire you to include more of it in your diet.
1. It’s Packed with Nutrients
Did you know that ampalaya belongs to the cucurbit or gourd family which includes other beloved fruits such as pumpkin and watermelon? Hence, it’s not surprising that, like its relatives, bitter melon is also full of nutrients.
Nutritional analyses show that bitter gourd is rich in carbohydrates, fiber, protein, vitamins, and minerals. In fact, among all the cucurbit family members, ampalaya has the highest vitamin C content; it also has higher protein content than tomato and cucumber. Moreover, bitter gourd also contains zinc, iron, phosphorus, magnesium, and calcium.
2. It Lowers Blood Sugar Levels
Its ability to lower blood sugar levels is perhaps one of the most well-known bitter gourd benefits, particularly for Filipinos with diabetes.
One report revealed that drinking juice or tea made from the fruit could reduce the level of blood sugar by:
- Increasing secretion of insulin, the hormone that helps glucose to enter cells.
- Preventing the gut from reabsorbing glucose.
- Preserving the islet beta cells that secrete insulin.
- Improving peripheral glucose utilization.
- Suppressing gluconeogenic enzymes that help create glucose from noncarbohydrate sources.
Finally, the report also said that bitter gourd contains antidiabetic agents that help improve glucose tolerance.
3. It Might Help Boost Heart Health
One of the potential bitter gourd benefits that researchers are investigating is its ability to treat hypercholesterolemia.
Although limited to animal studies, the investigators concluded that ampalaya is a “potential supplement” in treating hypercholesterolemia and associated disorders.
Keep in mind that high cholesterol is associated with an increased risk of cardiovascular diseases.
4. It Has High Levels of Antioxidants
Experts highly attribute the medicinal value of ampalaya to its richness in antioxidants. It contains vitamins A, B, C, and E, as well as carotenoids. The fruit also has phenols, flavonoids, terpenes, isoflavones, anthraquinones, and glucosinolates – all of which contribute to the fruit’s bitter taste.
Antioxidants help protect the cells from free radicals, and they can also lower inflammation in the body.
5. It Might Help You Lose Weight
If you want to shed some pounds, you might want to add more ampalaya to your meals.
Since it’s rich in fiber, one of the possible bitter gourd benefits is it might aid in weight loss. You see, fiber makes you feel fuller for longer, reducing hunger and possibly avoiding cravings for unhealthy foods.
How To Add Ampalaya To Your Meals
One of the best bitter gourd benefits is you can prepare the fruit in various ways:
- Serve it as a drink by juicing it along with other fruits and vegetables.
- Prepare it as tea
- Prepare a smoothie from pureed bitter melon. Add lemon and honey for a tastier smoothie.
- Add slices of ampalaya to your pork stir-fry meals.
- Toss slices of bitter gourd in your vegetable salad. You can also make bitter gourd salad or ensaladang ampalaya.
Bitter gourd is a versatile fruit. You can add it to many well-known Filipino dishes such as pinakbet and ginataang alimasag.
Key Takeaways
As bitter as ampalaya is, one cannot deny that it’s packed with nutrients and other benefits that will improve your health. Studies show that the fruit can lower blood sugar, might help reduce cholesterol, has high levels of antioxidants, and might even aid in weight loss.
Learn more about Healthy Eating here.
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