Despite being called a variety of names worldwide and having different forms, there are two things that are consistently the same when it comes to this vegetable. The trademark bitter taste and the health benefits it possesses.
Known as Ampalaya in the Philippines, Karela in India, and Bitter Gourd (or Bitter Melon) to the rest of the world, this vegetable is primarily grown in the following regions: Asia, South America, the Caribbean, and parts of Africa.
Belonging to the Cucurbitaceae family, in the genus Momordica, the Bitter Gourd belongs to the same family as watermelon, squash, cantaloupe, and cucumber. Its scientific name is Momordica charantia.
Types of Ampalaya
The edible fruit grows off a vine and appears as green and oblong-shaped fruit, with a unique warty surface. The texture and the size varies, depending on the region the Bitter Gourd is grown.
The Bitter Gourd plants yield both male and female flowers, the female fruits usually appear oblong and vertically-ridged. Unripe fruits are green whereas ripe ones turn yellow-orange when mature. Ripe Bitter Gourds split open at the bud end, showing orange flesh and white seeds that are cloaked in bright red fleshy arils. The more mature a fruit is, the bitter it is.
There are several kinds of Bitter Gourd, the most widespread are the following: Taiwan White (white skin and flesh), Taiwan Large (green skin, white flesh, and grows up to 12 inches and can weigh 1 pound), Bangkok Large (glossy green skin), India Star (4-6 inches long and has short spines), India Long Green (covered with many green tubercles), Preethi (whitish fruits and covered with spines), Japan Long (12-13-inch-long and dark green), and Hong Kong Green (rounded stem end and pointed bottom).
Potent Superfood
It is only proper that it is also highly nutritious to boot, being a superfood. For starters, the Bitter Gourd is very low in calories, just ticking at 17 calories per 100 grams. The pods are rich sources of phytonutrients like vitamins, minerals, antioxidants, and dietary fiber.
An excellent source of folates (contains 72 µg per 100 grams), the Bitter Gourd can be tremendously beneficial to mothers during their early pregnancy time. Folates help reduce the instances of neural tube defects in newborn babies.
Vitamin C, a powerful antioxidant that helps remove harmful free radicals from the body, can also be found in spades in bitter gourds (84 µg per 100 grams). Also, flavonoids such as beta-carotene, alpha-carotene, lutein, and zea-xanthin can be found in large quantities in bitter gourds. There is also a good amount of Vitamin A. These compounds help expunge oxygen-derived free radicals and reactive oxygen species that facilitate aging, cancers, and other disease processes.
The Bitter Gourd also contains trace amounts of B-complex vitamins such as niacin (Vitamin B3), panthothenic acid (Vitamin B5), pyridoxine (Vitamin B6), and useful minerals such as iron, zinc, manganese, magnesium, and potassium. The B-complex vitamins help regulate the nervous and digestive systems, as well as aids in converting food into energy. Furthermore, they also break down fats and carbohydrates for energy, produce hormones, and helps the body fight infection.
Vegetable Insulin
From 108 million in 1980, the number of people with diabetes has ballooned to 422 million by 2014. The global prevalence of diabetes has also risen among adults over 18 years of age, from 4.7% in 1980 to 8.5% in 2014. To top it off, an estimated 1.6 million deaths yearly are directly caused by diabetes.
With such frightening statistics, it is no wonder that diabetes is now one of the deadliest diseases in the world. The World Health Organization even predicts that diabetes will be the seventh leading cause of death by 2030. The massive spike in diabetes-related deaths has prompted studies as to its causes and possible natural medication. Particularly Ampalaya, dubbed as the vegetable insulin.
Polypeptide-p or p-insulin (plant insulin), is a compound that naturally lowers blood sugar. Contrary to popular belief, plant insulin is not found in every plant on earth. A natural and successful way to treat diabetes, plant insulin can be found in large quantities in Ampalaya.
A 2011 study published in the Journal of Ethnopharmacology bared the results of a four-week clinical trial. It showed that a 2000 mg daily dose of bitter gourd significantly reduced blood sugar levels among the respondents with Type 2 Diabetes.
Furthermore, older studies corroborated this claim. In the 2008 issue of Chemistry and Biology, an international journal, a study found out that Ampalaya increased the cellular uptake of glucose and improved the body’s glucose tolerance.
Wonder Herb
Aside from diabetes, Ampalaya is a treasure trove of cures for various illnesses and means for favorable body conditions.
For starters, it also lowers bad cholesterol levels and maintains the blood pressure of the body. The potassium in the fruit takes care of that. Whereas the iron and folic acid in the bitter gourd decrease the risk of stroke and heart attack.
The powerful antioxidants, with vitamins A and C, prevent premature skin ageing and reduce wrinkles. They are also instrumental in treating eczema and psoriasis, aids in reducing acne, and protects the skin from harmful UV rays. Vitamins A and C, together with Biotin and Zinc, on the other hand, can increase the luster and shine of your hair. This can be done by applying bitter gourd juice to your scalp regularly. It can also decrease hair loss and the greying of hair.
Bitter gourd juice can also be taken to get rid of hangovers and cleanse your liver after an intense night out of partying. The juice also purifies your bowels and heals many liver complications. The powerful compounds in Ampalaya can provide your body with protection from liver failure and boost your bladder functions.
Lastly, it has been proven that bitter gourd strengthens your immunity by preventing allergies and indigestion. The antioxidants that it contains work against illnesses and help fight free-radical damage that causes various types of cancer. A study in 2010 that was published in the Pharmaceutical Research Journal stated that the bitter gourd has anti-carcinogen and anti-tumor properties. It reduces the risk of breast and cervical cancer for women, and prostate cancer for men.
Vegetable of Life
Ampalaya is a vegetable gift that keeps on giving.
Traditionally known to lower blood sugar, it has shown that it is so much more than just a vegetable for diabetes. The numerous health benefits that it has certainly counters the trademark bitter taste of this superfood.
The beneficial uses of Ampalaya heavily outweigh whatever foul taste (for some people) that it has and really cemented why it is the best superfood for diabetes and several other diseases as well.
References:
http://www.diabetes.co.uk/natural-therapies/bitter-melon.html
http://homeguides.sfgate.com/different-kinds-bitter-gourd-59611.html
http://www.nutrition-and-you.com/bitter-gourd.html
https://www.verywell.com/b-complex-vitamins-89411
http://www.who.int/mediacentre/factsheets/fs312/en/
https://www.smartlivingnetwork.com/diabetes/b/polypeptide-p-plant-insulin-a-natural-treatment-for-diabetes/
http://food.ndtv.com/food-drinks/7-health-benefits-of-bitter-gourd-karela-juice-1423896
