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Last updated: February 18, 2023
Bitter Melon (you may know it as Bitter Gourd, Balsam Pear or Karela) was like Brussel sprouts for me when I was younger.
The promise was it could do everything, except taste good.
Lucky for me though my parents were persistent because the health benefits of bitter melon are plentiful.
With my adult sense of taste, I’ve grown to enjoy the unique taste of this fruit as well as the many health benefits it can bring.
- What is Karela or Bitter Melon?
- What are the Health Benefits of Karela or Bitter Melon?
- Potential Side Effects of Bitter Melon
- Karela and Bitter Melon Recipes
What is Karela or Bitter Melon?
Karela or Bitter Melon (Momordica charantia) is a gourd plant commonly grown in South East Asia, India, East Africa, and South America.
It is a light green color when ripe, and has an elongated shape similar to a large cucumber.
Its bumpy skin makes it easy to identify next to other melons and gourds, as does its unique bitter flavor.
Despite its odd appearance and taste, bitter melon has been a popular addition to Asian cooking for centuries.
It is super versatile to cook with.
As a result of this many people often mix it with heavy curries and stir-fries to cut through the dense flavor of the sauce.
Bitter Melon Soup is another popular recipe with the great benefits of this plant.
The medicinal properties and health benefits of the karela plant are commonly praised throughout Asia.
Many believe it can assist digestion, stabilize diabetes, and can even clear the most stubborn acne.
What are the Health Benefits of Karela or Bitter Melon?
The Karela plant benefits your body in many different ways. We have a list of the top 5 benefits of the Karela vegetable below, and some easy recipes below that you can try.
1. Stabilizing Blood Sugar Levels (Diabetes)
Drinking Kerala (bitter melon) juice is very popular in parts of India, due to the traditional belief in its ability to prevent cancer and manage diabetes.
Bitter melon contains phytonutrients including polypeptide-P. This is thought to be able to work the same way as insulin by reducing blood sugar levels.
Bitter melon also carries a hypoglycemic agent called Charantin.
Charantin is believed to increase glucose uptake and glycogen synthesis inside the cells of the liver, muscle, and adipose tissue.
As a result, these compounds put together may be responsible for blood sugar level reduction in the treatment of type-2 diabetes, but the results are not yet conclusive.
An easy way to take Karela regularly is to use a supplement like this one:
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You can also get a karela juice powder to drink like this one below, so you could add this into a morning smoothie!
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2. Low in Calories
Bitter melon is quite low in calories, carrying just 17 calories per 100 g.
But it packs a punch in a small package, carrying high levels of other nutrients and vitamins.
3. Karela is High in Folates
Carrying about 72 µg/100g (18% of RDA), fresh Bitter Melon pods are an excellent source of folates.
4. Amazing Source of Vitamin C
Bitter Melon is an amazing source of vitamin-C.
100g of Raw Bitter Melon contains 89 mg of Vitamin C, which is a fantastic 119% of the recommended daily Intake (the cooked version contains approx. 50% of RDI).
Vitamin-C is one of nature’s most powerful anti-oxidants.
It fights off free radicals and defending your body during flu season.
Bitter Melon is great for other vitamins too.
This fruit is also a moderate source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6).
The Karela plant also includes minerals such as iron, zinc, potassium, manganese, and magnesium.
These vitamins and minerals all have great benefits for your health.
5.Bitter Melon is a Good Source of Flavonoids
Bitter Melon is a great source of beneficial flavonoids such as ß-carotene, a-carotene, lutein, and zeaxanthin.
It also contains a good amount of vitamin-A.
Flavonoids have a good reputation for fighting free radicals.
They can assist in anti-aging and maintaining healthy skin as well.
What are the Potential Side Effects of Bitter Melon?
If you have any chronic conditions or are taking medication, consult your physician first before going on a big bitter melon kick.
This is important to avoid the risk of any unpleasant side effects.
According to WebMD – Bitter Melon should not be fed to children (especially the seeds as these are toxic) and pregnant women risk menstrual bleeding if they consume this fruit as well.
If you are diabetic and are on medication, please consult with your medical professional before taking bitter melon long term.
As it can potentially lower your blood sugar levels, you should consider how this will affect your medication and your dosage.
Some people who have what is called G6PD deficiency should also avoid Bitter Melon as they are at risk of developing “Favism”, which is a condition with some symptoms similar to Anemia.
Great Recipes to gain the Health Benefits of Bitter Melon or Karela
1. Stuffed Bitter Melon Soup
Bitter Melon soup benefits you in many different ways.
Soups are an easy and delicious way to serve tougher ingredients, and this bitter melon soup recipe is no exception.
Another benefit of bitter melon soup is that the melon is given plenty of time to soak up the water to become beautiful and tender.
This is a lovely light way to serve a vegetable with such a powerful flavor.
2. Karela Juice
Karela juice is popular amongst the diabetic community, as it is one of the few fruit juices with low sugar content.
As I mentioned earlier, if making a fresh juice is too much effort, you can also try a karela juice powder or a supplement instead.
2. Black Bean Pork with Bitter Melon
Chinese Salted black beans work beautifully with Bitter Melon, as they neutralize the strong taste of the melon.
The lean beef soaks in the flavour of both, making for a very tasty dish.
Similar to a curry, the flavor of this dish increases with time as the sauce is absorbed into the tender meat and vegetables.
3. Karela Chips
Looking for a healthier snack? This Karela Chip recipe may help you satisfy your cravings.
Loaded with chili, Turmeric, and many other yummy Indian spices, this recipe is a winner before dinner.
I hope that I have at least inspired you to give this ugly little plant a try.
Bitter Melon may not be something you can eat for breakfast, lunch, and tea but with such a high level of vitamins, a little bit goes a long way.
If you are after more healthy recipes with natural ingredients, take a look at our healthy wakame salad recipes.