One serving (125 grams) of Green Masala Karela gives 164 calories. Out of which carbohydrates comprise 24 calories, proteins account for 12 calories and remaining calories come from fat which is 130.3 calories. One serving of Green Masala Karela provides about 8.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Green Masala Karela recipe makes 500 grams, serves 4 with 125 grams per serving.
164 calories for 1 serving of Green Masala Karela, Cholesterol 0 mg, Carbohydrates 6.1g, Protein 3g, Fat 14.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Green Masala Karela.
See green masala karela recipe | green masala bitter gourd sabzi | karela sukhi sabzi |
Is Green Masala Karela healthy?
Yes, this is healthy for some if the oil used is reduced.
Let's understand the Ingredients.
What's good.
Karela ( bitter gourd) : Anyone who has just been detected with diabetes is advised to eat karela by all. 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. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). See detailed benefits of bitter gourd karela.
Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.
Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
What's the problem ?
Sugar (castor sugar ): A little amount of Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.
Can diabetics, heart patients and over weight individuals have Green Masala Karela ?
Yes, but cut the oil used to 2 tsp in the recipe. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver.
Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control.
Can healthy individuals have Green Masala Karela ?
Yes, but cut the oil used to 2 tsp in the recipe.