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Benefits of Karela, Bitter Gourd

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Benefits of Karela, Bitter Gourd + healthy karela recipes

Benefits of Karela, Bitter Gourd. healthy karela recipes. healthy bitter gourd recipes.  Karela, known as bitter gourd or bitter melon, is most native to Asian countries. If you are planning healthy meals, your diet plan is incomplete without the addition of bitter gourd. It is hollow in cross-section, with a relatively thin layer of flesh surrounding a central seed cavity filled with large flat seeds and pith. They range from light to dark green in colour depending on the region where they are grown. 

They are commonly known as Karle in Marathi, Hagal kai in Kannada, Kaippakka in Malayalam, Pavakkai in Tamil, Kakara Kayi in Telugu, Kash in Bengali and Kalara in Oriya. Though most of us are not very keen on trying karela because of its bitter taste, once aware but the plentiful of health benefits it offers, you will surely change your thoughts about it.

9 Health Benefits of Karela (Bitter gourd)

Like Tulsi juice, a glass of karle juice is often recommended for good health. True to the fact, karela benefits us right from managing diabetes to strengthening our immune system to reducing body inflammation, purifying blood to promoting weight loss. Have a quick look at all well-known benefits of not-so popular karela. 

1. Manage Diabetes: This is one of the most crucial health benefit known to all. Anyone who has just been detected with diabetes is advised to eat karela by all – be it a family member or a friend. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. The seeds and the juice of karela both are beneficial. If you want to opt for juice, try and drink a small glass on an empty stomach in the morning or it is best had in-between meals. Want to include karela in your meals? We have tried and tested recipes like Karela Theplas, Karela Tikkis and Karela Muthias just for you. These recipe have been crafted keeping in minds all the other necessary nutrients required to plan a diabetic meal. 

2. Improve Gut Health: Regular consumption of karela has a very positive effect on digestive health. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS) by helping to treat the parasites that enter the digestive system. Its high fiber count and natural laxative property is what aids digestive health. The antioxidants in the juice are also known to stimulate the digestive enzymes and promote digestion.  

3. Boost Immunity: As mentioned earlier, karela is a good source of antioxidants which are necessary for multiplication of immune cells, white blood cells (WBC) and build a strong immune system. Vitamin C, another potent antioxidant, is also found in high amounts in karela. A cup of chopped karela fulfills more than your daily requirement of Vitamin C (98.5 mg). Adding karela to your body is a ladder to ward of diseases. Karela Juice made fresh and consumed immediately will retain most of its vitamin C content, as vitamin C is a volatile nutrient which is lost to some extent on exposure to air. Here’s How to make Karela Juice at Home.

4. Protect against Cancer: The various types of cancer in the body are mostly a result of damage to cells due to high free radical count. These free radicals are produced in the body as a by-product of metabolism and the number increases due to stress, pollution and smoking majorly. This increases the chances of cell mutations and cancer. Karela like many other fruits and vegetables holds antioxidant power which can fight and scavenge these free radicals from our body. Learn about antioxidants like Carotenoids, Lignans and Lycopene. 

5. Treat Obesity: Karela has a basic nutrient profile which is remarkable. With just 28 calories, 4.7 g of carbs, 0.91 g of fats along with 4.8 g of fiber and 1.8 g of protein, it qualifies as a weight loss vegetable. It is sure to boost your metabolism and the fiber in it will keep you full for hours thus avoiding bingeing on unhealthy snacks. Onion and Karela ki Subzi is a tastier way to add karela to your meals. 

6. Blood Purifier: The antioxidant and antimicrobial capacity of karela has been known to remove toxins from the body and thus purify blood. 

7. Beautifies the Skin: The antioxidant vitamin C also has a role to play in preventing premature ageing of skin and reducing wrinkles, thus contributing to glowing skin. Vitamin C is involved in the process of collagen making, which is necessary for skin elasticity and smoothness. If you have existing itching and other skin diseases and have been advised to go healthy by adding a horde of fruits and veggies to your diet, do not forget to include karela to your shopping list. So if want to go healthy by treating your skin healthy and delicious food? Try our Vitamin C Rich Juices and Vitamin C Rich Salads today. 

8. Regulate Cholesterol: Some studies have shown positive effect between consuming karela and maintaining healthy levels of cholesterol. Though more research is necessary in this field, it’s a fairly good source of minerals like calcium (2.2%), magnesium (11.5%) and potassium (4.1%) which has positive effect on heart. You can try Masala Karela to eat for your Heart’s health.

9. Add Shine to Hair: Nutrients like vitamin C, zinc and protein add luster to hair and promotes hair growth. Ensure to add karela to your pantry along with other healthy ingredients like broccoli, carrots, melon, berries etc. which also contribute to hair health. Karela Juice is also applied topically to treat hair fall problem and split ends. This is sure to add beauty and shine to your hair.

Karela has a highly rewarding nutrient profile. Let’s look into it in detail…

Nutritive Information for Bitter gourd (karela):

1 Cup of chopped bitter gourd is about 112 grams
RDA stands for Recommended Daily Allowance.

Energy - 28 calories
Protein – 1.8 g
Carbohydrate – 4.7 g
Fat – 0.91 g
Fiber – 4.8 g

See full nutritional details of bitter gourd in Bitter gourd (karela) glossary click here.

Given below are some healthy karela recipes, healthy bitter gourd recipes. The most inportant benefit of karela is having karela juice for those having diabetes or our on boarderline diabetes. 

Benefits Of Bitter Gourd Karela



1

karela tikki recipe |bottle gourd tikki | healthy Indian tikki | karela tikki with garlic tomato chutney | with 33 amazing images Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrot and low-fat paneer to make these surprisingly delicious Karela Tikkis. Moreover potatoes have been replaced with oats as binding agent. Potatoes have high glycemic index and hence have been avoided in these Karela Tikkis for Diabetes. Oats, on the other hand, contain ‘beta-glucan’ which are also known to help manage diabetes. All the veggies used in these Bitter Gourd Tikkis add a dose of fiber, which too help to control blood sugar levels. In all, these Karela Tikkis are a perfect snack for Diabetics. With these tikkis, you will overcome the notion that karela is extremely bitter. All the flavour enhancers like lemon juice, coriander and green chilli paste show their magic very well. Serve Karela Tikkis with diabetic-friendly Garlic Tomato Chutney or Mint and Onion Chutney. Enjoy how to make karela tikki recipe |bottle gourd tikki | healthy Indian tikki | karela tikki with garlic tomato chutney with detailed step by step photos and video below.

2

karela muthia recipe | Indian bitter gourd steamed dumpling | healthy diabetic snack recipe | with 31 amazing images. karela muthia recipe | Indian bitter gourd steamed dumpling | healthy diabetic snack recipe is a nourishing twist to famous Gujarati snack doodhi muthia. Learn how to make Indian bitter gourd steamed dumpling. To make karela muthia, combine all the ingredients in a deep bowl, mix well and knead into a soft dough using little water. Divide the dough into 2 equal portions and shape each portion into a cylindrical roll of 150 mm. (6") in length and 25 mm. (1") in diameter. Steam the rolls in a steamer for 15 minutes or till the knife comes out clean. Cool slightly and slice the muthias into 12 mm (½”) pieces and keep aside. For the tempering, heat oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle add asafoetida and sauté on a medium flame for a few seconds. Add the muthia pieces, mix well and cook on a medium flame for 1 to 2 minutes. Garnish with coriander and serve hot with green chutney. Karela and flour dumplings that are enlivened with the addition of onions and garlic to make a delicious breakfast and snack. All the ingredients used to make the Indian bitter gourd steamed dumpling are said to be diabetic friendly as they help to maintain the blood sugar levels. weight-watchers and heart patients too can add this diabetic snack recipe to their menu and benefit from the fiber it lends by way of addition of healtrhy flours like jowar flour, besan and whole wheat flour. These muthias will keep them satiated for a long time, while also B vitamins, magnesium, phosphorus and potassium to their diet. Serve them hot, along with green chutney. Tips to make karela muthia. 1. While grating the bitter gourd, start grating without peeling and avoid including the white portion and seeds inside it. 2. Instead of karela you can also use mooli, doodhi, methi etc. 3. For non-diabetics, you can add 1 tbsp sugar in the dough. Enjoy karela muthia recipe | Indian bitter gourd steamed dumpling | healthy diabetic snack recipe | with step by step photos.

3

karela juice recipe for diabetics | bitter gourd juice for weight loss, blood pressure, glowing skin | healthy karela juice | with 10 amazing images. Karela Juice is a boon for those with diabetes, because the high dose of insulin and other anti-diabetic substances in the karela plant help to control blood sugar levels! It is suggested that diabetic people have healthy karela juice first thing in the morning on an empty stomach. Doing this regularly is sure to avoid unnecessary spike in blood sugar levels. Plus, being a good source of potassium, Karela Juice is beneficial for those with high blood pressure too. Antioxidants vitamin A and vitamin C work to give you glowing skin, healthy eyesight and better immunity too. Being low in carbs, thisbitter gourd juice for weight loss, blood pressure, glowing skin helps in weight loss too. So, Karela Juice is good not just for diabetics but for anybody! So, how do you make this juice properly so that it tastes good and you will enjoy having it in the morning? Well, dilute it with the right proportions of water and spike it up with a little salt and lemon juice. Isn’t that easy? And it tastes good enough to have every day! Here’s how to make Karela Juice... To make karela juice, combine the karela and ½ cup of water in mixer and blend till smooth. Strain the mixture using ½ cup of water. Add the lemon juice and salt and mix bitter gourd juice well. Enjoy how to make karela juice recipe for diabetics | bitter gourd juice for weight loss, blood pressure, glowing skin | healthy karela juice | with detailed step by step photos below.

4

onion karela sabzi | pyaz wale karele | bitter gourd sabzi | healthy onion karela sabzi | with 24 amazing images. Wonderfully flavourful, this Onion and Karela Sabzi is perked up not just by the pungency of onions, but also by the aroma of roasted sesame seeds and the tanginess of amchur powder. Together, these ingredients complement the bitterness of karela very well, making Onion and Karela Sabzi not just palatable but quite enjoyable too! See why we think this is a healthy onion karela sabzi? While there is a little sugar used in the recipe, the rest is all good. Anyone who has just been detected with diabetes is advised to eat karela by all. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). Aside from Pyaz Wale Karele, Bitter Gourd Subzi, try our other semi dry sabzi recipes from Kala Chana Sundal to Achaari Dahi Bhindi. Good accompaniments for Onion and Karela Sabzi is Jowar Roti, Bajra Roti or just a plain roti. Enjoy how to make onion karela sabzi | pyaz wale karele | bitter gourd sabzi | healthy onion karela sabzi | with detailed step by step photos and video below.

5

masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi | masala karela is a quick fix healthy Indian accompaniment to wheat flour chapatis. Learn how to make karela masala sabzi. masala karela is made from karela, onions, cauliflower, lots of coriander, besan and Indian spices. To make masala karela, heat the oil in a broad non-stick pan, add the bitter gourd slices and mix well. Cover with a lid and cook on a medium flame for 10 to 12 minutes or till they turn brown in colour, while stirring occasionally. Add the prepared mixture, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally. Serve immediately. You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making dry bitter gourd sabzi a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, karela masala is a treat to the taste buds, and a wonder food for your body too, as karela contains at least three active substances which are known to exhibit anti-diabetic properties. These have been known to have a blood glucose-lowering effect and thus beneficial for a diabetics. In this karela masala sabzi, we have further made it more healthy by cooking it in only 2 tsp of oil. 100 calories, 10 g of carbs and 4 f of fiber is what you gain from 1 serving of this sabzi. This high fiber count is beneficial for heart patients too. It has a cholesterol lowering effect. With a low sodium count and good potassium count, this karela masala sabzi benefits those with hypertension too. All they need to do is restrict the amount of salt being added as per their daily limit suggested. Tips for masala karela. 1. Slice the karela thinly, so it is easier to cook. 2. Serve the sabzi immediately to enjoy its freshness. Enjoy masala karela recipe | karela masala | karela masala sabzi | dry bitter gourd sabzi.

Reviews

Benefits of Karela, Bitter Gourd
 on 13 Aug 20 12:51 PM
5

Thank you for your tips In fact last night I cooked karela Mauritian style with onions derived red chillies garlic ginger and seasonings and cooked till a little crispy Great tips and beneficial
Tarla Dalal
15 Aug 20 03:17 PM
   Mariam thanks for the feedback !!! keep reviewing recipes, articles you loved.