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balsam-pear pods cooked
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Balsam-pear (bitter gourd), pods, cooked

🔥 19 Calories
💪 0.8g Protein
⚡ 4.3g Carbohydrates
🥑 0.2g Fat

At a glance

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

Category
Fruits
Balsam-pear (bitter gourd), pods, cooked
Energy density
Light
19 kcal per 100g
Macro energy profile
Carb-led
14% Protein · 77% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
High in vitamin CLow in fatLow in sugarUSDA data

Nutritional Information

19
kcal/100g
Protein
0.8g
Carbohydrates
4.3g
Fat
0.2g
Glycemic Index:
15

About Balsam-pear (bitter gourd), pods, cooked

Balsam-pear, also known as bitter gourd or Momordica charantia, is a tropical vine belonging to the gourd family. It is native to South Asia and is widely cultivated in various regions, including Africa, the Caribbean, and Southeast Asia. Its distinctive appearance features a bumpy, wrinkled exterior and a bitter taste, making it a staple in many cuisines. This vegetable is renowned not only for its unique flavor but also for its potential health benefits, which have been celebrated in traditional medicine for centuries. Nutritionally, cooked balsam-pear is low in calories, offering about 19 calories per 100 grams, making it a great addition to a weight management diet. It contains essential nutrients such as protein, carbohydrates, and minimal fats, with a notable fiber content of 3.5g that supports digestive health. The vegetable is also low in sugar, containing approximately 4.2g per 100g, and is rich in vitamins and minerals, contributing to various health benefits including blood sugar regulation and enhanced immune function. It can be enjoyed in stir-fries, soups, and salads or as a healthful side dish.

Health Benefits

May help lower blood sugar levels due to its insulin-like properties.
Rich in antioxidants, which can protect against oxidative stress.
Promotes digestive health by providing dietary fiber that aids bowel movements.
Supports weight loss efforts due to its low-calorie count and high fiber content.
May enhance skin health by reducing inflammation and acne.
Boosts the immune system with its vitamin C content.
Potentially improves liver function and detoxification processes.
Contains compounds that may have anti-cancer properties.
Supports heart health by improving cholesterol levels.
May have antiviral and antibacterial properties, aiding in infection prevention.

Recommended Food Pairings

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1. Pair with garlic and ginger in stir-fries to enhance flavor and health benefits.
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2. Combine with tomatoes and onions in salads for a refreshing taste and texture.
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3. Serve alongside protein sources like chicken or tofu for a balanced meal.
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4. Use in soups with lentils to create a hearty and nutritious dish.
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5. Mix with spices like cumin and turmeric to bring out its bitterness and add depth to dishes.

How to Consume

Serving size
Recommended serving is about 100g, approximately 1 medium pod.
Frequency
Recommended frequency is 2-3 times per week.
  • •Cook balsam-pear to reduce its bitterness for a more palatable flavor.
  • •Add to soups and stews for added nutrition and texture.
  • •Sauté with spices to enhance its flavor profile.
  • •Incorporate into smoothies for a nutrient boost, balancing with sweeter fruits.
  • •Try marinating before cooking to soften the taste.

Selection & Storage

How to choose:

  • ✓Select firm and unblemished pods for the best quality.
  • ✓Choose smaller pods for a less bitter flavor.
  • ✓Look for vibrant green color, indicating freshness.
  • ✓Avoid overripe pods that are yellow or brown.
Storage
Store in a cool, dry place, ideally in the refrigerator at around 5°C.
Shelf life
Can be stored for 5-7 days refrigerated or up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with hypoglycemia should consult a doctor before consumption.
  • ⚠️Not recommended for pregnant women due to potential uterine contractions.
  • ⚠️Those allergic to plants in the gourd family should avoid.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort.
  • ⚠️Cooking methods can influence its bitterness; excessive heat may enhance bitterness.

Frequently Asked Questions

How many calories does Balsam-pear (bitter gourd), pods, cooked have?

Balsam-pear (bitter gourd), cooked, contains approximately 19 calories per 100 grams, making it a low-calorie food option suitable for weight management.

Is Balsam-pear (bitter gourd), pods, cooked healthy?

Yes, it is considered healthy due to its low calorie content, high levels of vitamins, minerals, and beneficial compounds that support blood sugar control, digestive health, and immune function.

How should Balsam-pear (bitter gourd), pods, cooked be stored?

It should be stored in a cool, dry place, preferably in the refrigerator to maintain freshness, and can last 5-7 days. For longer storage, it can be frozen for up to 3 months.

What are the benefits of eating Balsam-pear (bitter gourd), pods, cooked?

Eating cooked balsam-pear can help regulate blood sugar, provide essential nutrients like vitamin C and fiber, and support digestive health, making it a beneficial addition to a balanced diet.

How much Balsam-pear (bitter gourd), pods, cooked can I eat per day?

A recommended portion is about 100 grams, which can be consumed 2-3 times a week as part of a varied diet.

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