Balsam Pear (Bitter Gourd) Pods – Cooked, Blended, and Dried with Salt
Balsam pear, also known as bitter gourd, is a unique vegetable that belongs to the gourd family. It is known for its distinctive bitterness, which can be an acquired taste, but its nutritional profile makes it a valuable addition to a healthy diet. When prepared and dried, it can offer a concentrated flavor and several essential nutrients. Below is an in-depth breakdown of the nutrient content and health benefits of cooked, blended, and dried balsam pear pods with added salt.
Nutritional Information
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 19.0 kcal | 1% |
| Protein | 0.84 g | 2% |
| Total Fat | 0.18 g | 0% |
| Saturated Fat | 0.0 g | 0% |
| Carbohydrates | 4.32 g | 1% |
| Fiber | 2.0 g | 8% |
| Sugar | 1.95 g | – |
| Calcium | 9.0 mg | 1% |
| Iron | 0.38 mg | 2% |
| Magnesium | 16.0 mg | 4% |
| Phosphorus | 36.0 mg | 5% |
| Potassium | 319.0 mg | 9% |
| Sodium | 242.0 mg | 10% |
| Zinc | 0.77 mg | 7% |
| Copper | 0.033 mg | 3% |
| Manganese | 0.086 mg | 4% |
| Selenium | 0.2 mcg | – |
| Vitamin C | 33.0 mg | 37% |
| Thiamin (B1) | 0.051 mg | 4% |
| Riboflavin (B2) | 0.053 mg | 4% |
| Niacin (B3) | 0.28 mg | 2% |
| Vitamin B6 | 0.041 mg | 3% |
| Folate | 51.0 mcg | 13% |
| Vitamin B12 | 0.0 mcg | 0% |
| Vitamin A | 6.0 mcg | 1% |
| Vitamin E | 0.14 mg | 1% |
| Vitamin D2 | 0.0 mcg | 0% |
Health Benefits of Balsam Pear (Bitter Gourd) Pods
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Low in Calories, High in Nutrients
At just 19 kcal per 100g serving, balsam pear is an excellent choice for those looking to maintain a low-calorie diet without sacrificing essential vitamins and minerals. Its high fiber content (2g) also makes it a filling option that aids in digestion and supports gut health. -
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Rich in Vitamin C
Balsam pear pods are an excellent source of Vitamin C (33mg), which plays a vital role in immune function, skin health, and the absorption of iron from plant-based foods. This makes it a valuable ingredient for overall health maintenance. -
Good Source of Potassium
With 319mg of potassium per serving, balsam pear helps regulate fluid balance, support muscle function, and reduce the risk of hypertension. It complements a diet rich in fruits and vegetables high in potassium, aiding in cardiovascular health. -
Supports Digestive Health
The fiber content of balsam pear (2g per 100g) contributes to healthy bowel movements and supports gut microbiota balance. Fiber is essential for promoting regularity and preventing constipation. -
Provides Essential Micronutrients
This vegetable is a good source of minerals such as magnesium, iron, zinc, and phosphorus. Magnesium supports muscle and nerve function, iron aids in red blood cell formation, zinc boosts immunity, and phosphorus contributes to strong bones and teeth. -
Beneficial for Blood Sugar Regulation
While not explicitly highlighted in the nutritional breakdown, bitter gourd is widely known for its potential to help regulate blood sugar levels, making it a staple for people managing diabetes. It contains compounds that may support insulin production and glucose metabolism.
Allergen Information
Balsam pear (bitter gourd) is not considered a common allergen. However, individuals with a known sensitivity to other gourd family members (such as pumpkins, cucumbers, or melons) should exercise caution. Always consult a healthcare provider if unsure about any food allergies.
Dietary Preferences
- Vegan-Friendly: Balsam pear pods are plant-based and suitable for a vegan diet.
- Gluten-Free: This vegetable is naturally gluten-free, making it a safe choice for individuals with gluten sensitivity or celiac disease.
- Low-Carb: With only 4.32g of carbohydrates per 100g serving, balsam pear is suitable for low-carb and ketogenic diets.
- Low-Fat: The vegetable contains only 0.18g of fat per serving, making it a great option for low-fat diets.
Culinary Advice
Balsam pear pods can be a bit challenging to prepare due to their natural bitterness. To reduce the bitterness, you can slice the pods and salt them before cooking, allowing the salt to draw out some of the bitter compounds. Alternatively, they can be soaked in water for a few hours before use.
Once prepared, balsam pear is often sautéed, stir-fried, or added to soups and curries. The addition of salt or other seasoning enhances its flavor, while its texture provides a satisfying contrast to other vegetables in dishes. It pairs well with ingredients like garlic, onions, and tomatoes, making it a versatile addition to various cuisines, particularly in Asian and Indian dishes.
Conclusion
Balsam pear (bitter gourd) pods, when cooked, blended, and dried with salt, offer an excellent array of health benefits, from supporting immune function to regulating blood sugar levels. With its low calorie, high fiber, and vitamin-rich profile, it’s an ideal choice for health-conscious individuals. Whether you enjoy the bitterness or choose to reduce it through soaking or salting, balsam pear can be a flavorful, nutritious addition to your culinary repertoire.
