Is Bitter Melon a Fruit or a Vegetable?
Bitter melon (Momordica charantia) is commonly known or referred to as bitter gourd (green or yellow), and the Indian version is commonly known as karela fruit or vegetable. Botanically, though it can be considered a fruit, it is also considered a vegetable, and according to many nutrition experts, bitter melon is primarily rich in nutrients. In parts of the United States and United Kingdom, they are sold under the name of Balsam Pears. As a fruit as well as when used for cooking as a veggie, bitter melon is extremely low in its calorie content and carbohydrates as well. It is high in essential dietary fiber.
Does Bitter Melon Have Medicinal Value?
Bitter melon can be used in traditional and folk medicine across many parts of the globe. This is because the bitter melon is considered a traditional medicine that now has modern-day nutrition benefits according to current scientific evidence. As it is essentially high in fiber, vitamin B, and, potassium, it can be deemed a nutrient-rich and medicinal food as well. Because many individuals are unaware of the cooking process of this green fruit, it is used as a vegetable for dishes or recipes. It is often underestimated due to its lightly bitter flavor and lack of culinary understanding.
What Are the Nutrition Facts of Bitter Melon?
The bitter melon nutrition facts may vary slightly based on the local varieties and also on which part of the bitter melon plant is consumed. One more factor that would influence its nutrition is whether it is consumed in raw or cooked form. The following nutrition information is provided by the USDA or United States Department of Agriculture for a cup (approximately 4.58 ounces) of cooked bitter melon (cooking it without adding any extra fat):
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Potassium: 0.01 ounces.
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Magnesium: 0.0007 ounces.
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Vitamin C: 0.0014 ounces.
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Fat: 0.12 ounces.
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Sodium: 0.006 ounces.
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Carbohydrates: 0.2 ounces.
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Fiber: 0.09 ounces.
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Sugar: 0.09 ounces.
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Protein: 0.04 ounces.
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Total Calories: 53.3 kilocalories.
A single cup of cooked bitter melon would provide more than 0.2 ounces of carbohydrates. Bitter melon contains most of the naturally occurring sugar too, but it can still be considered a low glycemic fruit and is suited for both diabetics (individuals having high blood glucose levels) and prediabetic individuals. There is hardly any fat content in bitter melon. A single cup of cooked bitter melon is unlikely to be any significant protein source either. Several multivitamins and minerals such as potassium, phosphorus, zinc, copper, iron, vitamin A, vitamin C, calcium, and magnesium are also present.
What Are the Possible Health Benefits of Bitter Melon?
1. Reduces Fat and Waist Circumference: As bitter melon is a great source of several B vitamins and essential antioxidants, for instance, lutein and zeaxanthin, its regular supplementation in individuals (as per preliminary medical research) demonstrates a potent effect in general regulation responsible for the proliferation of fat cells. It is linked to an overall reduction in waist circumference in individuals with regular consumption over a prolonged period. This may be attributed to the bitter melon's gene downregulation capacity to store fat in body cells.
2. Fights HIV (Human Immunodeficiency) Virus and Boosts Immunity: Bitter melon is known to comprise an essential protein known as Momordica anti-human immuno virus protein (MAP30). MAP30 is one of the major proteins that can boost immunity and is supportive of regulating immune function in the body. Hence, it may be certainly of use in individuals suffering from HIV.
Several research studies have demonstrated the ability of bitter melon as a fruit extract to reduce overall cholesterol levels by promoting the cholesterol excretion that happens through the bile acids in the body.
3. Rich in Fiber and Cardioprotective: According to nutrition experts, it is a widely accepted theory that fresh fruit and vegetable intake would promote the daily intake of fiber and boost heart health as well. In the case of bitter melon, it not only is a great source of essential fiber, but it also comprises potassium, antioxidants, and vitamins. Hence, overall it may certainly be a cardioprotective fruit.
4. Prevents Aging and Certain Cancers: Some preliminary research exists to demonstrate that the cellular immunity provided by the phenolic or bioactive compounds present in bitter melon has potent antioxidant effects. Hence, they may be capable of preventing cell aging and may be effective against an individual being at risk of some cancers. However, at this point, further scientific evidence is needed to establish the cancer-fighting effect of bitter melon.
5. Prevents Age-Related Macular Degeneration and Promotes Eye Health: As per preliminary scientific studies, because of the presence of lutein and zeaxanthin, which are essential compounds that boost eye health, long-term or regular consumption of bitter melon can prevent age-related macular disease (an eye disorder causing blurred vision).
Who Should Avoid Consuming Bitter Melon?
In pregnancy, bitter melon is not usually recommended by nutritionists as it would possibly induce premature contractions or induce miscarriage in sensitive individuals according to some medical research. Hence, it would be completely considered safe to instead avoid consuming this vegetable during pregnancy.
Individuals with a medical history of any issue or those taking certain medications like anti-diabetic medications, P-glycoprotein substances, or Cytochrome P450 substrates may notice adverse side effects when bitter melon possibly interferes with the drug metabolism. For individuals who consume less fiber, it might take a while to get used to the impact of bitter melon or constipation can be an issue. In some sensitive individuals, diarrhea (loose, watery stools that occur frequently) or vomiting may be common soon after consuming bitter melon.
How Can Bitter Melon Be Consumed?
One can consume the bitter melon fruit raw, drink its juice, or prepare a concentrated extract at home. However, usually, to lessen its bitter tinge (flavor-wise), it is best used or consumed as a vegetable culinarily for cooking.
After thoroughly washing bitter melon, the waxy consistency on the outer skin is removed with a peeler. It is then steamed and fried. Alternatively, one can soak it in salt water for 30 minutes approximately before cooking. Once the vegetable is cut, it can be cooked within three to five days of refrigeration.
Conclusion
Bitter melon is a heart-healthy nutrient-rich fruit, containing bioactive compounds, antioxidants multivitamins (especially vitamin B ), and potassium. If there is an intake of systemic medications, or the individual has any medical issues or notices any possible allergies or adverse effects after consuming bitter melon, it is wiser to consult a registered nutritionist or healthcare professional for personalized diet advice.
