Natural foods like fruits and vegetables take much of the limelight regarding their nutrient density and low-calorie content. However, when talking about gourds, the two most beneficial ones are bottle gourds or Lagenaria siceraria, and ash gourds or Benincasa hispida. But which of these will benefit you in weight loss?
We asked the same question to our expert, Pooja Singh, Dietitian, Sharda Care- Health City - Greater Noida, and she shared with us a detailed comparison and the differences between the two, including their nutritional profile and weight loss benefits. If you are on a weight loss spree, here’s everything you need to know to make a wise decision.
Nutritional Profile Of Bottle Gourd
Here is the nutritional profile of the bottle gourd, as per our expert:
Calories: 15-18 kcal per 100g.
Water Content: 92-96%
Key nutrients: Vitamin C, Vitamin B-complex, potassium, iron and fibre
Unique features: Bottle gourd is a vegetable that is low calorie and high content of dietary fibre that makes you feel full more for a duration of time plus helps in digestion.
Nutritional Profile Of Ash Gourd
Here is the nutritional profile of the ash gourd, as per our expert:
Calories: 12-15 kcal per 100g
Water Content: 94-96 %
Key Nutrients: Vitamin C, calcium, magnesium, antioxidants.
Unique Features: Ash gourd is particularly famous for its cooling effect and high water content, which may help in reducing bloating and hydrating the body.
Benefits of Bottle Gourd For Weight Loss
1. Low in Calories
Bottle gourd is low in calorie count which makes it a guilt-free addition to any meal.
2. High Fibre Content
The fibre in bottle gourd aids digestion, which in turn helps prevent overeating and support gut health.
3. Natural Diuretic
Bottle gourd allows the body to get rid of the excess water and toxins, therefore reducing water retention.
4. Boosts Metabolism
The vitamins and minerals in bottle gourd ensure that metabolic functions are carried out efficiently, therefore burning fat properly.
Also Read: Walking vs Cycling: Which Is Better For You To Lose Weight? Find Out Here
Benefits Of Ash Gourd For Weight Loss
1. Ultra Low in Calories
Ash gourd is even lower in calories than bottle gourd and is perfect for calorie-restricted diets.
2. Hydration Booster
Its water content is also high, hydrating the body, which is crucial for metabolic efficiency and energy.
3. Reduces Bloating
It helps in reducing bloating due to its natural diuretic properties and helps to support a flatter stomach.
4. Antioxidant Properties
Ash gourd helps reduce oxidative stress, which can hamper weight loss and cause inflammation.
Which Is Better For Weight Loss?
Now coming back to where we started, which one is a better choice for weight loss? Well, both bottle gourd and ash gourd are excellent choices for weight loss as they have fewer calories and higher water content. However, the choice is yours! Go for bottle gourd if you need a fibre-rich vegetable that will keep you fuller for longer and support digestive health. Additionally, go for ash gourd if you want hydrating, cooling food that reduces bloating and gives you strong antioxidant benefits.
Bottomline
Consuming bottle gourd or ash gourd in your diet accelerates the pace of your weight loss with improvement in your health. With proper dieting and exercise, benefits can be gained from this pairing. No matter whether one wants to avail themselves of fibre content in bottle gourd or hydration and the high antioxidant of ash gourd, he/she is still going for weight loss.