Diabetes is a chronic condition that affects more than 40 crore people worldwide and causes over 10 lakh deaths each year, according to the World Health Organization (WHO). It is a condition that requires rigorous monitoring and proper lifestyle changes.
Diet is an integral part of diabetes management. A healthy meal often comprises fruits and vegetables, whole grains, proteins, and low-fat dairy. In this article, we discuss one vegetable that may be highly beneficial for diabetes patients: bitter gourd, also known as bitter melon.
How Bitter Gourd Helps Manage Blood Sugar Levels
Bitter gourd is a great source of plant compounds like charantin, cucurbitacin, and momordicin that seem to act like insulin, helping the body's cells absorb glucose from the bloodstream more efficiently.
According to a 2013 study published in the Asian Pacific Journal of Tropical Disease, the vegetable, also widely known as karela in India, is a nutrient-rich plant with various vitamins, minerals, and antioxidants. Studies show that it contains several compounds that can lower blood sugar in animals and humans. One of the main compounds is charantin, which is known for its hypoglycaemic properties.
However, more research is needed to confirm its effectiveness and determine the optimal dosage.
Shared below are some ways to prepare your bitter gourd for blood sugar management:
Bitter Gourd Juice
Most people frown at the thought of drinking bitter gourd juice. However, it is important to know that it is a potent beverage with several health benefits.
You can prepare the juice by taking two fresh, bitter gourds, washing them, cutting them in half, and deseeding them. Then slice the flesh, juice it, dilute it with water, and finally add some lemon juice and a touch of honey for taste. Drink it fresh and consult a doctor before adding it to your diet, especially if you're diabetic.
Bitter Gourd Stir-Fry
If you're looking to cook bitter gourd for your lunch or dinner, go the stir-fried way, as it is flavourful and nutritious.
To prepare it, you can thinly slice bitter gourds and then sauté them with onions, garlic, and a blend of spices like turmeric, cumin, and coriander. You can balance the bitterness by adding ingredients like tomatoes or a touch of jaggery. Once the dish is ready, you can pair it up with rice, flatbreads, or rotis.
Bitter Gourd Curry
Unlike bitter gourd stir-fry, bitter gourd curry is a savoury dish that is complemented by a rich, spiced sauce.
To make this dish, slice a bitter gourd and sauté with onions, garlic, and a mix of spices such as turmeric, cumin, and garam masala. Then simmer the vegetable in a tomato puree, which is often enriched with ingredients like ginger, green chilies, and coriander leaves. Stir the dish and let it cook. You can have it with rice or enjoy it with chapati or roti.
Conclusion
Bitter gourd is a highly nutritious vegetable with various benefits. It is particularly known for its advantages for diabetes patients in managing blood sugar levels. However, it is important to speak to your doctor before adding it to your diet. Ensure that you also consume other diabetes-friendly foods and avoid foods that negatively affect your health. Remember, at the end of the day, the focus should be to keep your blood sugar levels in check and manage your diabetes with a healthy lifestyle.