Last Updated on July 2, 2021 by Dr Sharon Baisil MD
Better known as Lauki or Doodhi in Hindi, the bottle gourd is a popular Indian vegetable. Here are 9 health benefits of Bottle gourd, based on science
1. Good for diabetics
Being low in the Glycemic Index and rich in fiber, bottle gourd is highly beneficial for individuals with diabetes.
This vegetable provides one with the necessary fibers. This is a very necessary nutrient that is extremely beneficial for the body. It is required, especially for diabetic patients.
It helps to control the release of sugars in the blood too. This, in turn, manages and prevents any high spikes in blood glucose levels.
Therefore, fiber is crucial in managing and controlling diabetes.
2. Remedy for stomach issues
The bottle gourd can also be beneficial in resolving many stomach upsetting issues. It can prevent indigestion, as well.
The already available fiber in it is useful in keeping away constipation. Stool formation and bowel movements are rather regularly benefitted from the fiber.
The bottle gourd can also be remedial in solving other stomach-related conditions. Some of them are – stomach ulcers, infections, acidity, indigestion, etc.
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3. Great for weight management
The fewer amounts of calories found in bottle gourd make it perfect for a diet that is focused upon losing some pounds.
Weight Watchers, diet controllers, fitness enthusiasts, etc. can be on the advantage by consuming Bottle gourd. It not only reduces the daily total calorie intake but also fills the body with nutrients as well as satisfies the appetite.
Diabetics, cholesterol patients, etc. can also add the bottle gourds to make sure to not add on any weight. Losing and maintaining a healthy body weight is crucial in keeping away many diseases and chronic health issues.
4. Prevents fatigue
Although the bottle gourd is low in calories, it can still provide nourishment to the body.
Also, the sodium levels in the body can be managed with the intake of bottle gourd. It makes sure that the levels of sodium do not drop under recommended limits. This helps in marinating the energies and also protects against exhaustion and fatigue.
5. Aids in soothing
The alkaline property of the bottle gourd helps to keep the internal functions soothed.
Daily addition of bottle gourds into one’s diet can be very effective in reducing acidic overloads in the body.
It can assist in keeping away urinary tract inflammations due to an increased amount of acids. It prevents that burning sensation in the urinary passage and also prevents any further severities.
6. Maintains a healthy heart
Among so many advantages, it also helps in regulating cholesterol levels and keeping the heart fit.
Regularly including bottle gourd, can enrich the good functioning of the heart and promote overall health.
7. Cooling agent
With 92% water, the bottle gourd is amazing as a cooling agent.
It provides hydration to the body and reduces unnecessary warmth in the body.
8. Helps in reducing Cholesterol levels
9. Bottle gourd can prevent constipation
What is the Glycemic Index of Bottle Gourd and is it safe in Diabetes?
The measure of a food’s Glycemic Index indicates the amount of and rate at which the carbohydrates of the food will affect the body.
YES! Indeed, the bottle gourd is one of the recommended diabetic foods. Bottle Gourd has a very low Glycemic Index of 15 which comes in the low Glycemic Index category.
The glycemic index of various foods is ranked on a scale of 1 to 100. The foods are then according distributed into categories.
The categories include:
| Sl. No. | Glycemic Index categories | Glycemic Index range |
| 1. | Low (safe) | 0 to 55 |
| 2. | Moderate (safe when taken in restricted amounts) | 56 to 69 |
| 3. | High (harmful and unsafe) | 70 and above |
As per the above table, we can find out that low Glycemic Index foods are best suited for one’s diabetic requirements. Moderate Glycemic Index foods can also be included in a diabetic-friendly diet, but the portions must be restricted and paid attention to.
When it comes to high Glycemic Index rated foods, it is best to avoid those. For diabetics, foods that are ranked higher on the Glycemic scale can be bad for their everyday diabetes levels.
Well, is the bottle gourd healthy to be eaten by diabetic patients?
The bottle gourd fits right into one’s diabetic diet schedules. It can be useful in keeping blood sugar levels in check. They do not affect the patient’s diabetic levels and rather help to control and prevent its severity.
The several nutrients found in this vegetable also have better effects on diabetic symptoms. It can reduce many complications and help in decreasing many side effects of diabetes.
Hence, even diabetic patients can gain the many benefits that the bottle gourd has to offer.
How to select the best bottle gourd?
Bottle gourds are relatively easy to find in Indian markets. They are commonly sold.
These vines can also be easily grown at home.
Well, as always, be vigilant about any holes, cuts, or spots on your vegetable. Next, look for the fresh light green color in your bottle gourds. Be careful not to get the white ones.
Always go for bottle gourds that are firm to handle. Do not choose the ones that are soft or squishy.
Make sure to check the top of the gourd at well. The tip with the stem of the fruit should not be rotting, ruptures, or damaged. It can be a sign of early stale fruit.
Lastly, before using in your kitchens, do ensure to clean the vegetable first. You can store them in the refrigerator for up to a week. Also, it is best to use a bottle gourd within two days of purchasing. This ensures a healthier and fresher vegetable.
What are the Nutritional values of Bottle Gourd?
Before moving on to how the bottle gourd can be good for your health, let us have a look at its nutritional composition.
The bottle gourd is packed with many healthy vitamins and minerals along with a good amount of necessary macronutrients as well.
The following table shows a list of all the available nutritional goodness and its quantities. The table records the nutrients found in one cup of chopped bottle gourd, which is around 145 grams.
| Sl. No. | Nutrients available in one cup chopped bottle gourd | Amount available |
| 1. | Calories | 17 |
| 2. | Carbohydrates | 3.6 g |
| 3. | Proteins | 0.3 g |
| 4. | Fats | 0.1 g |
| 5. | Fibers | 2.9 g |
| 6. | Calcium | 29 mg |
| 7. | Magnesium | 37.7 mg |
| 8. | Potassium | 126.2 mg |
| 9. | Phosphorus | 14.5 mg |
| 10. | Vitamin b9 (Folate) | 8.7 mcg |
| 11. | Vitamin C | 14.6 mg |
Thus, the bottle gourd is low in calories. But on the other hand, is it packed with plenty of other good nutrients. This makes the green bottle gourd a fit vegetable to be added to your daily health routine.
What are the Benefits of Bottle Gourd Juice?
The juice extracted from this veggie is a lot more nutritious than the vegetable itself. It enhances the benefits it provides to the body.
Drinking one glass of bottle gourd juice on an empty stomach is an Ayurvedic cure for diabetes, cholesterol, and so on.
It is also a great post-workout drink.
Lauki juices are available in stores. You can also make the juice at home, adding in honey for increased goodness.
It is time to add this new juice to your everyday morning routine. The effects will not fail to amuse you.
Be cautious that bottle gourd juice has a toxic tetracyclic triterpenoid chemical called cucurbitacins which can cause toxicity if taken in large quantities.
References
- https://www.ijnpnd.com/article.asp?issn=2231-0738;year=2012;volume=2;issue=3;spage=276;epage=277;aulast=Sukhlecha
- https://link.springer.com/article/10.1007/s12010-014-1395-z
- https://ifst.onlinelibrary.wiley.com/doi/abs/10.1111/jfpp.14017
- https://fasj.org/index.php/fasj/article/view/39
- https://journaljeai.com/index.php/JEAI/article/view/1587
- https://academic.oup.com/mbe/article/23/5/893/1058370?login=true
- https://www.sciencedirect.com/science/article/abs/pii/S0378377415301670
- https://pubmed.ncbi.nlm.nih.gov/28988036/
