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Balsam-pear (bitter gourd), leafy tips, raw - nutritional information
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Balsam-pear (bitter gourd), leafy tips, raw

🔥 30 Calories
💪 5.3g Protein
⚡ 3.3g Carbohydrates
🥑 0.7g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Balsam-pear (bitter gourd), leafy tips, raw
Energy density
Light
30 kcal per 100g
Macro energy profile
Protein-led
52% Protein · 32% Carbohydrates · 15% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin CVery high in vitamin B6High in vitamin B2High in magnesiumHigh in potassium

Nutritional Information

30
kcal/100g
Protein
5.3g
Carbohydrates
3.3g
Fat
0.7g
Glycemic Index:
15

About Balsam-pear (bitter gourd), leafy tips, raw

Balsam-pear, also known as bitter gourd or bitter melon, is a tropical and subtropical vine belonging to the gourd family. Native to Africa and Asia, this unique vegetable is widely cultivated for its edible fruit and leafy tips, which are known for their distinct bitter flavor. The plant thrives in warm climates and is often used in traditional medicine, particularly in Asian cuisine where it plays a prominent role in a variety of dishes.

Nutritionally, Balsam-pear is low in calories, with only 30 calories per 100 grams, making it an excellent choice for those looking to manage their weight. It is rich in protein (5.30g) and carbohydrates (3.30g), while remaining low in fats (0.70g). The leafy tips are packed with vitamins and minerals, offering numerous health benefits including antioxidant properties and potential blood sugar regulation. Its unique taste and nutritional profile make it a versatile ingredient in stir-fries, salads, and juices.

Health Benefits

Supports blood sugar regulation and may improve insulin sensitivity.
Rich in antioxidants, which help combat oxidative stress.
Aids in digestion due to its high fiber content.
Promotes weight loss by being low in calories and high in nutrients.
May enhance liver health and detoxification processes.
Contains compounds that can boost the immune system.
Helps in maintaining healthy skin due to its vitamin content.
May reduce the risk of certain cancers through its bioactive compounds.
Provides essential vitamins and minerals, supporting overall health.
Can improve heart health by lowering cholesterol levels.

Recommended Food Pairings

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Balsam-pear with garlic - the bitterness complements the pungency of garlic, enhancing flavor and health benefits.
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Stir-fried with tofu - a protein-rich meal that balances the bitterness with the soft texture of tofu.
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Added to smoothies with fruits - the bitterness can be offset by sweeter fruits like mango or banana.
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In salads with citrus dressing - the acidity of citrus can balance the bitter taste for a refreshing dish.
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Cooked with lentils - pairing with lentils adds protein and fiber, creating a nutritious meal.

How to Consume

Serving size
Recommended serving is 100g, or approximately 1 cup of leafy tips.
Frequency
Recommended frequency is 2-3 times per week.
  • •Consume raw in salads for maximum nutritional benefit.
  • •Sauté lightly to enhance flavor while retaining nutrients.
  • •Juice with other fruits for a refreshing drink.
  • •Incorporate into soups for added depth and nutrition.
  • •Use as a garnish to add a nutritional punch to various dishes.

Selection & Storage

How to choose:

  • ✓Choose bright green leaves that are fresh and crisp without wilting.
  • ✓Look for leaves that are free from blemishes or discoloration.
  • ✓Select smaller, younger leaves for a milder flavor.
  • ✓Avoid any leaves that have a yellowish tint, indicating age.
Storage
Store in a cool, dry place, ideally in a refrigerator at 4°C (39°F) with low humidity.
Shelf life
Refrigerated, the leafy tips can last for 5-7 days; frozen, they can last up to 3 months.

Warnings & Contraindications

  • ⚠️Individuals with hypoglycemia should consume with caution due to blood sugar-lowering effects.
  • ⚠️Pregnant women should consult a healthcare provider before consumption.
  • ⚠️People on certain medications for diabetes should monitor their blood sugar closely.
  • ⚠️Those with allergies to other cucurbitaceae family members should avoid it.
  • ⚠️Excessive consumption may lead to gastrointestinal upset.
  • ⚠️Bitter compounds can cause stomach cramps if consumed in large amounts.
  • ⚠️Cooking helps reduce bitterness and potential digestive discomfort.

Frequently Asked Questions

How many calories does Balsam-pear (bitter gourd), leafy tips, raw have?

Balsam-pear (bitter gourd), leafy tips, raw contains approximately 30 calories per 100 grams, making it a low-calorie food choice suitable for weight management.

Is Balsam-pear (bitter gourd), leafy tips, raw healthy?

Yes, Balsam-pear is considered healthy due to its low calorie content and high levels of vitamins, minerals, and antioxidants. It is known for its potential benefits in blood sugar regulation and digestive health.

How should Balsam-pear (bitter gourd), leafy tips, raw be stored?

Balsam-pear leafy tips should be stored in a cool, dry place, preferably in the refrigerator at about 4°C (39°F). They can last 5-7 days when refrigerated and up to 3 months if frozen.

What are the benefits of eating Balsam-pear (bitter gourd), leafy tips, raw?

Eating Balsam-pear provides numerous health benefits including support for blood sugar control, digestive health due to its high fiber content, and a rich supply of vitamins and antioxidants that promote overall health.

How much Balsam-pear (bitter gourd), leafy tips, raw can I eat per day?

It is recommended to consume Balsam-pear (bitter gourd) leafy tips in moderation, about 100 grams per serving, 2-3 times a week, to enjoy its health benefits without adverse effects.

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