Bitter melon is high in vitamin C and other nutrients. It also contains compounds that may have health benefits.
Bitter melon — also known as bitter gourd or Momordica charantia — is a tropical vine that belongs to the gourd family and is closely related to zucchini, squash, pumpkin, and cucumber.
It’s cultivated around the world for its edible fruit, which is considered a staple in many types of Asian cuisine.
The Chinese variety is typically long, pale green, and covered with wart-like bumps. The Indian variety is narrower and has pointed ends with rough, jagged spikes on the rind.
In addition to its sharp flavor and distinct appearance, bitter melon has been associated with several health benefits.
Bitter melon is a great source of several key nutrients.
100 grams of raw bitter melon
- Calories: 21
- Carbs: 4 grams
- Fiber: 2 grams
- Vitamin C: 99% of the Daily Value (DV)
- Vitamin A: 2% of the DV
- Iron: 4% of the DV
Bitter melon is especially rich in vitamin C, an important micronutrient
It’s also high in vitamin A, a fat-soluble vitamin that promotes skin health and proper vision.
Bitter melon is also rich in calcium, potassium, zinc, magnesium, and phosphorus.
Bitter melon is a source of catechin, gallic acid, epicatechin, and chlorogenic acid, too — powerful antioxidant compounds that can help protect your cells against damage.
In addition to being low in calories, it also contains fiber, which is essential for healthy digestion.
Thanks to its potent medicinal properties, bitter melon has long been used by indigenous populations around the world to help treat diabetes-related conditions. In recent years, some studies suggest it can help with blood sugar regulation/management.
A older study in 20 adults living with diabetes showed that taking 2,000 mg of bitter melon daily decreased hemoglobin A1C levels over 12 weeks.
Bitter melon is thought to improve the way that sugar is used in your tissues and promote the secretion of insulin, the hormone responsible for regulating blood sugar levels.
However, research is limited, and larger, more high quality studies are needed to understand how bitter melon may impact blood sugar levels in the general population.
Research suggests that bitter melon contains certain compounds with cancer-fighting properties.
For example, one older test-tube study showed that bitter melon extract was effective at killing cancer cells in the stomach, colon, lung, and nasopharynx—the area located behind the nose at the back of the throat.
Another combined test-tube and animal study had similar findings, reporting that bitter melon extract was able to block the growth and spread of breast cancer cells while also promoting cancer cell death.
Keep in mind that these studies were performed in a laboratory using concentrated amounts of bitter melon extract on individual cells.
Further research is needed to determine how bitter melon may affect cancer growth and development in humans when consumed in the normal amounts found in food.
High levels of cholesterol can cause fatty plaque to build up in your arteries, forcing your heart to work harder to pump blood and increasing your risk of heart disease.
One study found that administering water-soluble extract of bitter melon led to significant decreases in levels of LDL or “bad” cholesterol, compared to a placebo. However, this 2020 article in mice did not find bitter melon supplements to have an effect on cholesterol levels in mice
However, more studies are needed to determine whether these positive effects are consistent.
Bitter melon can be a good addition to a weight loss diet, as it’s low in calories and contains healthy nutrients such as fiber.
Fiber passes through your digestive tract very slowly, helping keep you fuller for longer and reducing hunger and appetite.
Bitter melon also has
Bitter melon has a sharp flavor that works well in many dishes.
To prepare it, start by washing the fruit and cutting it lengthwise. Then use a utensil to scoop out the seeds from the center, and cut the fruit into thin slices.
Bitter melon can be enjoyed raw or cooked in various recipes.
In fact, it can be pan-fried, steamed, baked, or even hollowed out and stuffed with your choice of fillings.
Here are a few interesting ways to add bitter melon to your diet:
- Juice bitter melon along with a few other fruits and vegetables for a nutrient-packed beverage.
- Mix bitter melon into your next stir-fry to bump up the health benefits.
- Sauté bitter melon alongside tomatoes, garlic, and onions, and add to scrambled eggs.
- Combine seedless bitter melon with your choice of dressing and garnish for a savory salad.
- Stuff with ground meat and vegetables, and serve with a black bean sauce.
When enjoyed in moderation, bitter melon can be a healthy and nutritious addition to your diet. However, consuming high amounts of bitter melon or taking bitter melon supplements may cause side effects.
It’s also
Due to bitter melon’s effect on blood sugar, it’s a good idea to speak with a healthcare professional before trying it if you’re taking any blood sugar-lowering medications.
Also, talk with a healthcare professional before supplementing with bitter melon if you have any underlying health conditions or are taking any medications, and be sure to use as directed.
It’s important to note that in scientific studies, high dose bitter melon supplements are used. It remains unclear whether eating bitter melon as part of your regular diet would have the same beneficial effects on health.
Bitter melon is a fruit in the gourd family with a unique appearance and flavor.
It’s rich in several important nutrients and linked to numerous health benefits, including improved blood sugar regulation and lower cholesterol levels.
Note that people who are pregnant or take certain medications, particularly blood sugar-lowering medications, should speak to a healthcare professional before consuming high amounts or taking supplements.
Still, in moderation, bitter melon can make for a flavorful, nutritious, and easy addition to a healthy, well-rounded diet.
