Is Bitter Gourd Good for Diabetes?
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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A common phrase you must have often heard if you have diabetes is, “Karela khao, karela juice piyo, diabetes theek ho jayega.” Many people believe that bitter gourd is good for diabetes without actually knowing if this is medically true or not.
Read on to know the truth about karela.
Whatsapp GroupWhat is the Nutritional Value of Bitter Gourd?
Bitter gourd is packed with essential nutrients. It is rich in vitamins A, C, and E and contains significant amounts of folate, potassium, and dietary fiber.
These nutrients contribute to its potential health benefits, making it a valuable addition to a balanced diet.
What is the Glycemic Index of Bitter Gourd?
The glycemic index (GI) measures how quickly a food raises blood sugar levels. Bitter gourd has a low GI of around 18, which means it causes a slower and smaller rise in blood sugar levels.
This makes it a potentially good option for people looking to manage their blood sugar.
Is Bitter Gourd Good for Diabetes?
We’ve long believed that karela (bitter gourd) is good for diabetes because our elders and community say so. But the truth is there isn’t enough scientific research to fully support this because most studies done have been on the extract of karela and not on the vegetable itself.
Even the research done on the anti-diabetic properties of karela is not fully conclusive. These studies are limited and conclude that the karela extract can help a little with insulin sensitivity and lower blood sugar in some people, especially those with pre-diabetes.
But in reality, we eat karela in the form of sabzi, sambhar, bharwaan karela (stuffed karela), etc., and NOT as an extract, pills, or tablets. Thus, the benefits of whole bitter gourd for diabetes aren’t well-known.
More concrete studies are required to determine if bitter gourd is truly beneficial for diabetes.
For people with diabetes, bitter gourd or bitter gourd juice (karele ka juice) should not be seen as a cure or main treatment.
It can be part of a healthy diet but needs to be combined with proper diabetes management. This includes a good diet, medication, exercise, and regular blood sugar checks.
The best way to manage or reverse diabetes is to follow a healthy lifestyle and take prescribed medication.
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What are the Health Benefits of Bitter Gourd for Diabetes People?
1. Blood Sugar Regulation: Bitter gourd contains chemical compounds (like charantin and polypeptide-p), which may help lower blood sugar levels.
2. Rich in Antioxidants: The antioxidants in bitter gourd can help reduce oxidative stress, which is often higher in people with diabetes.
How to Include Bitter Gourd in Your Diet?
If you want to know how to prepare bitter gourd for diabetes, the simple answer is: you can sauté, stir-fry, or add it to curries. If you prefer something spicy, you can make bharwan karela. Pair it with spices like turmeric and cumin to enhance its flavor.
What are the Potential Side Effects and Precautions of Eating Bitter Gourd?
While bitter gourd can be beneficial, it is important to be aware of potential side effects:
1. Digestive Issues: Bitter gourd may cause digestive issues like stomach pain, diarrhea, and upset stomach in some people.
2. Medication Interactions: Bitter gourd can interact with diabetes medications, such as insulin and sulfonylureas, so blood sugar levels should be closely monitored if having bitter gourd.
3. Side Effects: Bitter gourd can cause side effects, including headaches, & acidity and should be eaten mindfully.
If you are on diabetes medication, consult your doctor before adding bitter gourd to your diet.
How Much Bitter Gourd is Safe to Eat?
Consuming bitter gourd in small to moderate quantities, such as a few slices daily, is generally considered safe. It’s always best to start with small quantities and observe how your body responds.
How We At Fitterfly Can Help You?
In our experience at Fitterfly, many of our members who enroll in our program share their previous attempts at managing diabetes through home remedies like bitter gourd (karela) juice. Often, friends and family encourage them with phrases like, “Eat bitter gourd, drink bitter gourd juice, and your diabetes will be cured.”
This widely-known myth leads many to believe that bitter gourd is the ‘solution’ to diabetes!
While bitter gourd does offer some benefits for managing blood sugar levels, relying solely on it is not advisable. At Fitterfly, we emphasize the importance of lifestyle modifications and proper medication (if required) for effective diabetes management.
Our nutrition coaches help members relearn and debunk myths related to diabetes management, guiding them toward a balanced diet, regular exercise, and personalized coaching.
We provide evidence-based guidance to ensure our members make informed decisions about their health rather than relying on myths. Our comprehensive approach ensures that diabetes management is sustainable and effective, empowering people like you to live healthier lives.
Talk to our program advisors to learn more about how Fitterfly can help you manage diabetes and achieve your health goals. Just give us a missed call at 08069450746, and our program advisors will get back to you.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can people with diabetes eat bitter gourd every day?
While it is generally safe to eat bitter gourd daily as a vegetable, it is not practical to eat the same vegetable every day, right? Always consult your healthcare provider before making significant changes to your diet.
Does karela juice help in diabetes management?
No juice can help manage diabetes. Eating whole fruits or vegetables (especially as salad or sabzi) can be beneficial for people with diabetes because they contain raw fiber. Juicing any fruit or vegetable removes the fiber and can increase sugar intake.
Can bitter gourd reduce diabetes?
Nothing can ‘reduce’ diabetes. Diabetes can only be controlled or managed with an overall improved diet and exercise. Also, as mentioned in our blog, bitter gourd extract has shown benefits (albeit minimal), and that too for people in the pre-diabetes stage and not those who have diabetes. That said, bitter gourd has a low GI (of 18), so it's good for people with diabetes and can be added to the diet as a vegetable.
