Benefits and Side Effects of Bitter Melon (Bitter Gourd)

Bitter melon, a member of the Cucurbitaceae family, offers several benefits. It helps control blood sugar and fights cancer. However, it may cause indigestion and diarrhea.

Bitter melon is a tropical vine valued in Asian cuisine. Its edible fruit, rich in nutrients, has long been used in traditional medicine in India and China.

While bitter melon has many health benefits, it is most well-known for its ability to control blood sugar and cholesterol levels. However, it can have side effects, especially when consumed in large amounts or with certain medications.

Bitter melon belongs to the Cucurbitaceae family, which also includes vegetables like pumpkin, cucumber, watermelon, squash, and zucchini. Its scientific name is Momordica charantia (MC), but it is known by many other names globally, such as pare, karela, bitter apple, bitter gourd, balsam, pear, leprosy gourd, and bitter cucumber.

Bitter melon is widely used in Asia, South America, and East Africa. Its fruit has an extremely bitter taste when ripe and mature. The fruit’s shape and color can vary slightly depending on the variety, with the Chinese variety being smooth-skinned and the Indian variety having a bumpy texture.

Bitter melon can be consumed raw or cooked, or made into a concentrated extract. Asian cuisine often uses unripe fruit for stir-fries and other recipes.

Nutrients in Bitter Melon

The nutrient content of bitter melon depends on whether it is eaten raw or cooked and which part of the plant is used. There are at least 32 active chemicals in this fruit.

A 1-cup (130 grams) serving of cooked bitter melon provides the following nutrients:

Bitter melon also contains vitamins, minerals, and antioxidants:

Vitamins: Bitter melon is an excellent source of vitamin C and contains good amounts of folate.

Minerals: Bitter melon is a good source of sodium, calcium, and potassium.

Antioxidants: Bitter melon contains high levels of antioxidants such as gallic acid, chlorogenic acid, catechin, and epicatechin.

Health Benefits of Bitter Melon

Bitter melon offers several health benefits, including:

Blood sugar control: Bitter melon can help manage diabetes by controlling and lowering blood sugar levels.

Cancer-fighting properties: Bitter melon contains chemicals that can fight cancer cells in various parts of the body.

Protection against microbial infections: Bitter melon has antimicrobial properties and can help fight infections caused by bacteria and viruses.

Prevention of metabolic disorders: Bitter melon’s antioxidants protect cells from oxidative stress and help prevent metabolic syndrome.

QUESTION

Recommended Daily Intake of Bitter Melon

If you plan to add bitter melon to your diet, consume moderate amounts. Limit powdered dried fruit to no more than 3-15 grams per day. Fresh juice intake should be limited to 100-200 ml per day. Bitter gourd extract should be taken between 100-200 mg, up to three times a day.

Side Effects of Bitter Melon

Bitter melon is generally safe when consumed in recommended amounts but can cause digestive disorders such as indigestion and diarrhea. Higher amounts or supplements can lead to gastric ulcers and kidney injury.

Who Should Avoid Bitter Melon

Bitter melon should be avoided by pregnant women, breastfeeding women, and those trying to conceive. People taking specific medications or experiencing physical weakness should also avoid bitter melon. It’s important to consult with a doctor before adding bitter melon to your diet in these cases.

Sources:

• American Journal of Health-System Pharmacy: "Bitter melon (Momordica charantia): a review of efficacy and safety."
• International Journal of Molecular Sciences: "Recent Advances in Momordica charantia: Functional Components and Biological Activities."
• Journal of Lipids: "Beneficial Role of Bitter Melon Supplementation in Obesity and Related Complications in Metabolic Syndrome."
• Memorial Sloan Kettering Cancer Center: "Bitter Melon."
• Natural Medicine Journal: "Nutrient Profile: Bitter melon (Momordica charantia)."
• ScienceDirect: "Bitter Gourd."
• Tennessee State University: "Bitter Melon Fact Sheet."
• U.S. Department of Agriculture FoodData Central: "Bitter melon, cooked."
• Vepachedu Educational Foundation: "Bitter Melon."