Plant atlas Short
Bitter Gourd Performed No Better Than a Sugar Pill
Thai Bitter Gourd · มะระขี้นก · Momordica charantia
Thai Bitter Gourd — มะระขี้นก (ma-ra-khee-nok) — Momordica charantia.
A Cochrane review found bitter gourd and placebo results indistinguishable for blood-sugar control. You eat the fruit. It provides vitamin C, folate, and fiber. Fiber adds bulk to meals, can help with fullness, and can slow carbohydrate absorption as part of a mixed diet. Kaeng Juead Mara Khi Nok stuffs bitter gourd with pork and simmers it in a clear broth, served with jasmine rice. Yam Mara Khi Nok tosses blanched bitter gourd with fresh shrimp and pairs it with rich curries or crispy fried fish. The small, deeply ridged gourds attract pests, so protect the crop closely. If you take diabetes medication, use caution because bitter gourd may lower blood sugar further. During pregnancy, avoid it unless your doctor says otherwise.
Kaeng Juead Mara Khi Nok — แกงจืดมะระขี้นก (gaeng-jued-mara-kee-nok)
Yam Mara Khi Nok — ยำมะระขี้นก (yam-mara-kee-nok)
Food and nutrients
Rich in: vitamin C, folate, fiber
Research context
Bitter gourd may modestly help blood sugar, but controlled trials is mixed and inconclusive — Cochrane Review, 2012
Sources
Source: Ooi CP, Yassin Z, Hamid TA (2012). Momordica charantia for type 2 diabetes. Cochrane Database Syst Rev CD007845. DOI:10.1002/14651858.CD007845.pub3 (PMID 22895968)
Narration transcript
Opening
This warty little gourd is one of the most bitter things anyone eats on purpose. Bitter gourd — มะระขี้นก, ma-ra kee-nok. You eat the young green fruit, usually blanched or stuffed to tame the bite; leave it to ripen and it turns orange and even harsher.
Kaeng Juead Mara Khi Nok (Thai Bitter Gourd Soup) (แกงจืดมะระขี้นก)
Kaeng juead mara khi nok is a clear Thai soup that simmers stuffed bitter gourd in a light pork broth, served hot alongside steamed jasmine rice.
Yam Mara Khi Nok (Spicy Thai Bitter Gourd Salad) (ยำมะระขี้นก)
Yam mara khi nok is a sharp, spicy Thai salad that tosses blanched bitter gourd with fresh shrimp, and pairs well with rich curries or crispy fried fish.
Nutrition summary
Bitter gourd is startlingly high in vitamin C — near a full day's worth in one serving — plus a good amount of folate.
Vitamin C
Vitamin C is used to build collagen and helps protect cells from oxidative stress.
Folate
Folate supports normal cell division and blood formation, and plays an especially important role before and during pregnancy.
Fiber
Fiber adds bulk to meals and can help with fullness.
Closing
The small, deeply ridged gourds are pest magnets, so net or bag them early on the vine. Two real cautions: if you take diabetes medication, bitter gourd can push your blood sugar down further, so check with your doctor; and it is best avoided in pregnancy. Follow Longevity Biome, and LIKE this video for regular updates.
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