Looking for a delicious and nutritious way to get your veggies? Look no further than the bitter melon smoothie! Bitter Melon Smoothie is pack with vitamins, minerals, and antioxidants, making it a great choice for anyone looking to improve their health. Bitter melon is has an anti-inflammatory properties, so it’s perfect for those who are dealing with inflammation-related issues. In this blog post, we will show you how to make a bitter melon smoothie that is both tasty and healthy!
bitter melon is a fruit that looks like a cucumber with a bumpy, warty surface. It is originally from South Asia. Also, they use it in several Asian cuisine. The bitter melon has a bitter taste and is usually cooked before eating. It can be added to stir-fries, soups, and curries, or it can be stuffed and baked. Bitter melon is rich in vitamins and minerals, including vitamin C, beta-carotene, and iron. It is also known for its medicinal properties and is used to treat diabetes, kidney stones, and fever.
Essential Nutrients You Get from Bitter Melon
One cup (94 grams) of raw bitter melon contains (1Reliable Source):
Calories: 20 Carbohydrates: 4 grams
Fiber: 2 gram
Vitamin C: 93% of the Recommended Daily Allowance (RDI)
Vitamin A: 44% of the RDI
Folate: 17% of RDA
Potassium: 8% of RDA
Zinc: 5% of the RDI
Iron: 4% of the RDI
Bitter melon is particularly high in vitamin C, a micronutrient that aids in disease prevention, bone development, and wound healing.
It also contains a lot of vitamin A, a fat-soluble vitamin that improves skin health and good vision .
It contains folate, which is required for proper growth and development, as well as trace levels of potassium, zinc, and iron.
Bitter melon is also high in catechin, gallic acid, epicatechin, and chlorogenic acid, all of which are potent antioxidants that can help protect your cells from damage.
Furthermore, it is low in calories while being high in fiber, providing roughly 8% of your daily fiber needs in a single one-cup (94-gram) meal.
Health Benefits of Bitter Melon
Excellent for Diabetes
Bitter gourd includes polypeptide, an insulin-like molecule known as charantin, and anti-diabetic charantin. These components actively aid in the reduction of blood sugar levels. It also helps to prevent unanticipated spikes and decreases in insulin levels by controlling the body’s metabolism and usage of sugar. Bitter gourd has hypoglycemic properties. It is high in soluble fiber and has a low glycemic index, which aids in blood sugar control.
Increases Weight Loss
Bitter gourd contains few calories, fat, and carbs. These qualities, when combined, aid in weight management. It keeps you fuller for longer, preventing overeating. It stimulates the liver to release bile acids. The body will use bile acid for fat metabolism in the body. Furthermore, bitter gourd contains 80-85% water, which is a universal appetite suppressant. It also boosts metabolism.
Has Cancer-fighting Properties
According to research, bitter melon contains chemicals that have anti-cancer potential.
One test-tube study, for example, found that bitter melon extracts was effective at killing cancer cells in the stomach, colon, lung, and nasopharynx — the area behind your nose towards the back of your throat.
Another test-tube investigation found that bitter melon extract could inhibit the growth and spread of breast cancer cells while simultaneously boosting cancer cell death.
Keep in mind that these tests were conducted on individual cells in a laboratory using high doses of bitter melon extract.
More research is needed to discover how bitter melon may effect cancer growth and development in humans when ingested in normal meal levels.
Bitter gourd is an excellent detoxifier and cleanser of the liver. It aids in the production of bile, which is required for the breakdown and absorption of fats in the small intestine. Bitter gourd also helps to remove toxins from the liver and gallbladder.
Could Lower Cholesterol Levels
High cholesterol levels can lead to the formation of fatty plaque in your arteries, causing your heart to work harder to pump blood and raising your risk of heart disease.
Several animal studies have discovered that bitter melon may lower cholesterol levels, hence supporting overall heart health.
There was a decrease in the level of cholesterol of the rats according study using bitter melon extract. The experiment resulted in significant reductions in total cholesterol, “bad” LDL cholesterol, and triglycerides. Another study found that giving rats a bitter melon extract decreased cholesterol levels much more than a placebo. The higher the number of consumed bitter melon the bigger the reduction is.
Nonetheless, present research on bitter melon’s putative cholesterol-lowering benefits is primarily limited to animal trials utilizing massive dosages of bitter melon extract. More research is needed to discover whether these similar effects occur in humans who consume the gourd as part of a balanced diet.
Bitter melon has a strong flavor that complements a variety of cuisines.
To prepare it, first wash the fruit and chop it lengthwise. Then, using a utensil, scrape out the seeds from the core of the apple and cut it into thin slices. You can eat bitter melon raw or prepared in a variety of ways.
You can panfry, steam, bake, or hollow out and stuff bitter melon with your favorite contents.
Here are a few unique ways to incorporate bitter melon into your diet:
- For a nutrient-dense beverage, juice bitter melon with a few other fruits and vegetables.
- To increase the health benefits of your next stir-fry, add bitter melon.
- Add bitter melon to scrambled eggs after sautéing it with tomatoes, garlic, and onions.
- For a savory salad, combine seedless bitter melon with your preferred dressing and garnish.
Ways to Create a Bitter Melon
2 bananas, peeled
1/2 cup fresh pineapple cut to bite size pieces, or frozen pineapple pieces
spinach 2 cups
2 tablespoons bitter melon (about 4-6 small pieces maximum), center and seeds scooped and ground flaxseed 2 tablespoons
frozen berry mix 2 1/2 cups
organic psyllium husk 2 tablespoons
unsweetened almond milk 2 cups
- Put the banana at the bottom of the blender (Ninja QB3001SS Fit Compact Personal Blender) and add the frozen berries on top.
- Add the spinach and top with the remaining ingredients.
- Blend on high until smooth and serve immediately.
Tip: You can freeze bitter melon in an airtight storage container like the KAMOTA mason jar. It will keep for up to 2 weeks. Don’t use more bitter melon than the recipe calls for as too much can cause an upset stomach.
Some Safety Measures to Consider
Consuming red seeds of Karela (particularly by children) might cause stomach pain and loss of mobility.
Diabetics should consume them in moderation because excessive consumption might substantially drop blood sugar levels in persons who are already on diabetes meds.
Pregnant women should avoid eating karela (particularly the seeds), as it can be dangerous.
If you’re looking for a delicious and nutritious way to start your day, give the bitter melon smoothie a try. This drink is packed with antioxidants, vitamins, and minerals that will help keep your body healthy. Not only is it good for you, but it also tastes great. So next time you’re at the grocery store, pick up some bitter melon and give this recipe a try. You won’t be disappointed.