Balsam Pear (Bitter Gourd) Pods – Nutritional Profile and Health Benefits
Balsam pear, also known as bitter gourd, is a unique and nutritious vegetable that is often used in various cuisines, especially in Asian and Indian cooking. This vegetable, with its distinct bitter taste, is celebrated for its many health benefits. When cooked, its flavor softens, and it becomes more palatable while still maintaining its nutritional integrity.
Nutritional Information (Per 100g of Cooked, Bleached, Drained, and Washed Balsam Pear Pods)
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 0.84 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 4.32 g |
| Fiber | 2.0 g |
| Sugar | 1.95 g |
| Calcium | 9.0 mg |
| Iron | 0.38 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 36.0 mg |
| Potassium | 319.0 mg |
| Sodium | 6.0 mg |
| Zinc | 0.77 mg |
| Copper | 33.0 mcg |
| Manganese | 0.086 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 33.0 mg |
| Thiamine (Vitamin B1) | 0.051 mg |
| Riboflavin (Vitamin B2) | 0.053 mg |
| Niacin (Vitamin B3) | 0.28 mg |
| Vitamin B6 | 0.041 mg |
| Folate (Vitamin B9) | 51.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.14 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Balsam Pear (Bitter Gourd)
Balsam pear, or bitter gourd, is widely known for its potential health-promoting properties. Here’s a breakdown of some of its most notable benefits:
- Rich in Fiber: With 2.0g of fiber per 100g serving, balsam pear supports digestive health, aids in regular bowel movements, and helps prevent constipation.
- High in Vitamin C: Each serving provides a generous 33 mg of vitamin C, which boosts the immune system and promotes healthy skin, while also acting as a powerful antioxidant to protect cells from damage.
- Supports Blood Sugar Regulation: Bitter gourd is traditionally used for its potential to help regulate blood sugar levels, making it beneficial for individuals managing diabetes.
- Source of Essential Minerals: It offers important minerals such as potassium (319 mg), magnesium (16 mg), and iron (0.38 mg), all of which contribute to maintaining healthy heart function, muscle and nerve health, and proper oxygen transport in the body.
- Low in Calories: At only 19 kcal per 100g serving, balsam pear is a low-calorie food that can be incorporated into weight-management diets.
- Anti-inflammatory: The vegetable contains antioxidants and other compounds that can help reduce inflammation in the body.
Allergen Information
Balsam pear is a natural plant food and does not typically contain common allergens such as dairy, gluten, or nuts. However, individuals with sensitivities to other gourd or melon family plants should consult with a healthcare provider before consumption.
Dietary Preferences
- Vegan: Balsam pear is entirely plant-based, making it suitable for vegan diets.
- Gluten-Free: This vegetable is naturally gluten-free and can be safely consumed by those with celiac disease or gluten sensitivity.
- Low-Calorie: A great option for those following low-calorie or weight-loss diets.
- Diabetic-Friendly: Due to its potential to help regulate blood sugar, balsam pear can be included in diabetic meal plans.
Cooking Tips and Advice
Balsam pear can be cooked in various ways, including stir-frying, boiling, or steaming. It is often paired with spices or other ingredients to balance its naturally bitter flavor. Here are some tips to help you make the most of this vegetable:
- Soak Before Cooking: To reduce the bitterness, slice the balsam pear and soak it in salted water for about 30 minutes before cooking. This can help mellow out the taste.
- Pair with Sweet Ingredients: If the bitterness is too strong, balance it out with sweet ingredients like tomatoes, onions, or sweeteners like honey or sugar.
- Stir-Fry or Add to Stews: Balsam pear can be added to stir-fries, curries, or stews, where its bitterness blends with other flavors.
- Stuffed Balsam Pear: In some cultures, the pods are stuffed with meat or vegetarian fillings before being cooked, offering a delicious and hearty dish.
Conclusion
Balsam pear, or bitter gourd, is a versatile and nutrient-packed vegetable that offers numerous health benefits. Whether you’re using it to support your immune system, aid digestion, or manage blood sugar levels, this gourd should be considered a staple in your diet. With its rich fiber content, low calorie count, and high mineral and vitamin profile, balsam pear is an excellent addition to a balanced, health-conscious eating plan. Whether cooked, stir-fried, or stuffed, balsam pear can add unique flavor and essential nutrients to your meals.
