Bitter gourd, the most unliked vegetable by majority because of its bitter taste. Also known as Karela, bitter gourd is green or pale green with wart-like bumps on it. While you make faces consuming the bitter karela, it offers a variety of health benefits. It has garnered attention for its potential to help manage blood sugar levels, particularly in people with diabetes.
Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, spoke with the OnlyMyHealth team and shared her insights on the benefits of bitter gourd and how it helps in managing blood sugar levels.
Abhilasha said, “Bitter gourd contains several bioactive compounds that contribute to its blood sugar-lowering effects.” These compounds include, Polypeptide-p (p-insulin) which acts as a human insulin, Charantin, a compound with a potent hypoglycemic effect, shown to increase glucose uptake and glycogen synthesis in muscle cells. Other compounds are Vicine and Momordicin, alkaloids that contribute to the overall anti-diabetic effect and Lectins, the proteins that help reduce blood glucose concentrations by acting on peripheral tissues and suppressing appetite.
Several studies have investigated the effects of bitter gourd on blood sugar control. A study published in the Journal of Ethnopharmacology demonstrated that bitter gourd extract significantly lowered blood glucose levels in diabetic rats. Human studies have also shown promising results. Another study found that consuming 2,000 mg of bitter gourd daily reduced blood glucose levels in patients with type 2 diabetes.
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Here are some benefits of Bitter Gourd explained by Abhilasha for the management of blood sugar levels.
1. Enhancement of Insulin Secretion
According to Abhilasha, bitter gourd has been found to stimulate the pancreatic beta cells to secrete more insulin. Insulin is the hormone responsible for the uptake of glucose into cells, where it can be used for energy or stored for future use. This increased secretion can help in reducing blood glucose levels, particularly in individuals with type 2 diabetes where insulin production is often impaired.
2. Improving Insulin Sensitivity
Improving insulin sensitivity means that the body’s cells become more effective at responding to insulin, allowing glucose to be used more efficiently. “Compounds in bitter gourd, such as charantin, enhance the insulin signalling pathways, promoting better glucose uptake and utilisation by cells,” Abhilasha said.
3. Inhibition of Glucose Absorption
Bitter gourd can reduce the absorption of glucose from the intestines. This effect is partly due to its high fibre content, which slows down the digestion and absorption of carbohydrates, leading to more gradual increases in blood sugar levels after meals. Additionally, certain compounds in bitter gourd can inhibit the enzymes involved in carbohydrate digestion.
4. Activation of AMPK Pathway
The activation of AMP-activated protein kinase (AMPK) is another way through which bitter gourd helps in managing blood sugar levels. “AMPK is an enzyme that plays a key role in cellular energy homeostasis. It enhances glucose uptake in muscle cells and fatty acid oxidation in the liver, thereby lowering blood glucose levels,” explained Abhilasha.
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Dosage and Consumption
The effective dosage of bitter gourd for managing blood sugar levels varies, but it is typically consumed in the form of juice, or as a part of a meal. Abhilasha advised that 50-100 ml of bitter gourd juice is commonly recommended. It’s important to note that consuming too much bitter gourd can lead to gastrointestinal issues such as diarrhoea and abdominal pain.
Safety and Precautions
While bitter gourd is generally considered safe for most people, it can interact with certain medications and may not be suitable for everyone. Individuals taking medications for diabetes should consult their healthcare provider before adding bitter gourd to their regimen, as it can potentiate the effects of these medications and lead to hypoglycemia (abnormally low blood sugar levels).
Additionally, individuals with glucose-6-phosphate dehydrogenase (G6PD) deficiency should avoid bitter gourd, as it contains vicine, which can trigger hemolytic anaemia in these individuals.
Conclusion
While bitter gourd can be a valuable tool in managing blood sugar levels, it should be used with caution and ideally under medical supervision to avoid potential side effects and interactions with other treatments. As part of a comprehensive diabetes management plan that includes diet, exercise, and medication, bitter gourd can contribute to better blood sugar control and overall health.