Benefits of Bitter Gourd (Bitter Melon)
1.Packs Several Important Nutrients
Bitter melon is a great source of several key nutrients.
One cup (94 grams) of raw bitter melon provides (1Trusted Source):
- Calories: 20
- Carbs: 4 grams
- Fibre: 2 grams
- Vitamin C: 93% of the Reference Daily Intake (RDI)
- Vitamin A: 44% of the RDI
- Folate: 17% of the RDI
- Potassium: 8% of the RDI
- Zinc: 5% of the RDI
- Iron: 4% of the RDI
Bitter groud is especially rich in vitamin C, an important micronutrient involved in disease prevention, bone formation, and wound healing.
It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision.
It provides folate, which is essential for growth and development, as well as smaller amounts of potassium, zinc, and iron.
Bitter melon is a good source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage.
Plus, it’s low in calories yet high in fibre — fulfilling approximately 8% of your daily fibre needs in a single one-cup (94-gram) serving.
2. Can Help Reduce Blood Sugar
Thanks to its potent medicinal properties, bitter melon has long been used by indigenous populations around the world to help treat diabetes-related conditions.
In recent years, several studies confirmed the fruit’s role in blood sugar control.
A 3-month study in 24 adults with diabetes showed that taking 2,000 mg of bitter melon daily decreased blood sugar and haemoglobin A1c, a test used to measure blood sugar control over three months.
Another study in 40 people with diabetes found that taking 2,000 mg per day of bitter melon for 4 weeks led to a modest reduction in blood sugar levels.
What’s more, the supplement significantly decreased levels of fructosamine, another marker of long-term blood sugar control.
Bitter melon is thought to improve the way that sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels.
However, research in humans is limited, and larger, more high-quality studies are needed to understand how bitter gourd may impact blood sugar levels in the general population.