Health Benefits of Bitter Melon

 The Health Benefits of Bitter Melon

From managing blood sugar to lowering cholesterol, this fruit is a jack-of-all-trades. Bitter melon (Momordica charantia), also known as bitter gourd, comes from a vine native to Asian countries. It's a member of the squash family and produces an oblong, green fruit which looks similar to a cucumber with a bumpy exterior. Bitter melon can be eaten raw, but it’s very bitter with no sweetness. The fruit is more commonly cooked and used in dishes or teas. Bitter melon extract is also used medicinally. It comes in classic green, but bitter melon is no wallflower. Its strong flavour with long list of health benefits and are attention-grabbers. “Bitter melon isn’t just for culinary adventurers,” says dietician Beth Czerwony, RD, LD. “It’s a great option for those looking to fight disease through healthful food choices.” Bitter melon is commonly grown in Asia, Africa and the Caribbean. There are two main types:-

Chinese bitter melon looks like a shriveled cucumber.

Indian bitter melon is dark green and stouter, with pointy ends and spiked skin.

Known for its strong bitter taste, bitter melon is also a nutritional powerhouse which offers a wide range of health benefits. You can eat it raw, but people often cook it to take the edge off its intense bitterness. While bitter melon is a close relative of vegetables like zucchini and cucumber, it’s classified as a fruit. It also goes by many aliases, including balsam pear, balsam apple, bitter gourd and, for the scientifically minded, Momordica charantia. Some research suggests bitter melon may help treat inflammatory conditions like obesity, type 2 diabetes and cancer. It contains a natural compound which acts like insulin to help regulate blood sugar levels. However, longer and more reliable human studies are needed to determine the effects of bitter melon on various conditions, including blood sugar regulation, blood pressure, cholesterol and body weight. Bitter melon has not been approved as a medication for treating diabetes or other medical conditions by the US Food and Drug Administration (FDA). However, bitter melon extracts are sold as over-the-counter (OTC) dietary supplements in multiple forms, including liquid, powders and tablets. Not only is bitter melon a great low-calorie, high-fibre addition to your diet, it’s also packed with nutrients and antioxidants. According to the US Department of Agriculture (USDA), bitter melon is a good source of following:-

Calcium

Magnesium

Potassium

Vitamin A

Vitamin C

Zinc

“Bitter melon is chock full of vitamin C, which is not only a great immunity booster, but it’s also great for your skin and bones,” notes Czerwony. “And vitamin A also supports your immune system, vision and reproductive health.” Minerals like calcium, magnesium, potassium, iron and zinc are essential for good health. They help keep your teeth, bones and blood cells healthy. They also support the functioning of your brain, muscles, nerves and immune system.

Lowers cholesterol level

Several lab studies have shined a light on bitter melon’s potential to lower unhealthy cholesterol levels. Researchers used large amounts of bitter melon extract to lower cholesterol levels in non-human models. “While researchers still need to see if the results hold up in human studies, it’s an exciting finding,” says Czerwony.

Reduces Inflammation

After an injury or infection, short-term inflammation assists your body with healing. However, ongoing inflammation can play a role in tissue injury and disease. Chronic low-grade inflammation, which can linger for months or years, is a known contributor to more than half of deaths worldwide. A research review concluded that bitter melon possesses potent anti-inflammatory properties. As a result, the plant may be beneficial for reducing inflammation and managing inflammation-related conditions. In one small study, 38 patients with knee osteoarthritis were treated daily for three months with a commercially available bitter melon supplement and were compared to 37 patients who took a placebo. After three months, the bitter melon group has significantly reduced body weights and fasting blood sugar levels. There were also significant improvements in Knee Injury and Osteoarthritis Outcome Scores and reductions in analgesic scores (pain levels) in the participants who consumed bitter melon. The placebo group also had significant improvements in certain Outcome Scores, but they reported increased analgesic (pain) levels.

Weight Management

According to data available, the prevalence of obesity in the US increased from 30.5% in 1999 to 41.9% in 2017. Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain cancers. These are among the leading causes of preventable, premature death. Some research points to bitter melon helping support healthy weight management, but results are mixed. Much of the research has been conducted in animals, which shows that the plant increases carbohydrate utilization and curbs fat gain. A small, randomized, double-blind, placebo-controlled clinical trial carried out in 24 patients with obesity over 12 weeks found that a group of 12 who consumed bitter melon supplements saw some reductions in body weight, body mass index, waist measurements and body fat percentage. However, the differences did not reach statistical significance. Some studies have also seen weight loss and improvements in people with type 2 diabetes. Still, more research is needed to reach a stronger conclusion about the effectiveness of bitter melon for weight management.

Diabetes Management

Bitter melon is among several high-fibre, low-sugar fruits which can help lower your blood sugar (glucose) levels naturally. Unlike other types of carbs, your body can’t digest fibre, which means it doesn’t produce glucose as a result. Fibre also helps slow digestion, which slows the absorption of glucose into your bloodstream, preventing blood sugar spikes. One in three adults in the US has prediabetes, and 80% don’t know they have the condition. If untreated, prediabetes could develop into type 2 diabetes within five years, which increases the risk for serious health problems, including heart attack, stroke and kidney failure. Some of the most promising research about bitter melon relates to its effect on blood sugar regulation, but studies are inconclusive. One research review found that while bitter melon has the potential to be a safe, effective and lower-cost option for people with type 2 diabetes complications, the plant's application in medicine is still in the initial processing stages. One small randomized, double-blinded, placebo-controlled clinical trial of 24 patients with type 2 diabetes compared bitter melon in capsule form to a placebo over three months. The bitter melon group experienced significant decrease in weight, body mass index (BMI), body fat percentage, waist measurements, hemoglobin A1c (a measure of blood sugar regulation over a previous three-month period), and blood sugar levels. There was also a significant increase in total insulin secretion. However, in a recent analysis of nine previously published studies with 414 patients and 4–16 weeks of follow-up, no significant effects were seen for bitter melon treatment over placebo on several outcomes, including fasting blood sugar levels and body weights. “Bitter melon also has its own version of insulin, a chemical called polypeptide-P,” Czerwony adds. “Research has shown that polypeptide-P may help regulate and lower blood sugar levels in people with diabetes.”

Cancer Prevention or Treatment 

Cancer is the second leading cause of death in the US. Some research points to bitter melon’s ability to fend off or treat cancer, but more studies are needed to draw definitive conclusions. Bitter melon has strong antioxidant and anti-inflammatory effects that may contribute to cancer prevention. In addition, natural compounds found in bitter melon may help kill certain cancer cells or prevent them from growing and spreading. However, much of the research has been done in rodents and isolated cancer cells. Scientists say extracts or pure bitter melon may be used alongside conventional therapy for additional cancer treatment management. However, further in-depth studies are needed to design appropriate cancer-fighting interventions. 

Bitter melon is full of beta-carotene, a pigment that makes vegetables red, orange and yellow. Your body converts beta-carotene into vitamin A, and research has linked both beta-carotene and vitamin A with the prevention of non-Hodgkin’s lymphoma. “Beta carotene is an antioxidant, meaning it protects against cancer and other chronic diseases by preventing cellular damage,” explains Czerwony. Scientists have used bitter melon extract to kill cancer cells in research to identify potential new cancer-fighting drugs. In one study, high concentrations of bitter melon extract effectively treated stomach, colon, lung and nasopharynx cancer cells in test tubes. In another study, bitter melon extract suppressed triple-negative breast cancer cells in non-human models. “While these results are promising, more research needs to be done to determine the real-world implications,” clarifies Czerwony. 

Heart Health

Heart disease is the leading cause of death in the US. There are several factors that increase the risk of developing heart disease, including diabetes, overweight and obesity, hypertension (high blood pressure), and high cholesterol. Following some studies, researchers in Japan conducted a study on the effects of bitter melon on high low-density lipoprotein (LDL) cholesterol, the type of cholesterol known to increase cardiovascular disease risk. In this randomized, double-blind, placebo-controlled trial, 43 adult volunteers received either 100 milligrams (mg) of hot-water extracts of bitter melon or a placebo three times a day for 30 days. There were no significant changes in either group in terms of body weight, body mass index, systolic (the top number) or diastolic (the bottom number) pressure, total cholesterol, “good” high-density lipoprotein (HDL) cholesterol, triglycerides (blood fats), or blood sugar levels. However, the bitter melon group did experience a significant drop in “bad” LDL cholesterol compared with the placebo group. Researchers say the results suggested that bitter melon extracts might effectively lower LDL levels in humans and offer potential therapeutic value for cholesterol management.  

Prevent iron deficiency and anaemia

Haemoglobin is a component of red blood cells that has the critical job of carrying oxygen throughout your body. But your body needs iron to make haemoglobin. And if you don’t get enough iron, you could develop iron-deficiency anaemia, a condition where you don’t have enough healthy red blood cells. Getting enough iron is the main antidote for iron-deficiency anaemia. Not only is bitter melon rich in iron, but it’s also high in foliate (vitamin B9), a jack-of-all-trades vitamin that helps form red blood cells.

Support Immune Function

In addition to its anti-inflammatory and antioxidant effects, which support immune function, bitter melon has been shown to have antibacterial and antiviral properties. Bitter melon essential oils have shown to fight Staphylococcus aureus and other bacteria like E. coli. However, researchers say the application of bitter melon in food and pharmaceutical fields is still in the initial stages. The benefits are far from fully understood. 

Nutritional Facts

Fresh bitter melon can be used in a variety of recipes. One-half cup of raw bitter melon provides:-

Calories: 10

Fat: 0 grams (g)

Sodium: 0 milligrams (mg)

Carbohydrates: 2 g

Fibre: 1 g

Protein: 0 g

Vitamin C: 42 mg, or 56% of the Daily Value (DV)

Vitamin C acts as an antioxidant and helps the body absorb iron. It is needed to support your skin, bones and connective tissue. Vitamin C also supports collagen production, wound healing, protein metabolism and immune function.

Risk involved 

The risks of eating bitter melon may vary depending on the form and amount you use. In general, bitter melon can interact with certain medications and dietary supplements which affect blood sugar. For example, taking bitter melon with diabetes medications might cause blood sugar to drop too low. Bitter melon can also interact with pazopanib, a cancer medication. It might increase how much of the drug stays in the body, possibly increasing its side effects. As a supplement, bitter melon extracts are usually well-tolerated, but side effects can include abdominal discomfort, heartburn, constipation, diarrhoea, nausea, vomiting, dizziness, headache and low blood sugar. Rare but potentially severe adverse effects include severe hypoglycemia (low blood sugar) coma, and seizures. In addition, bitter melon should never be used during pregnancy or in women of childbearing age who are not using effective contraception. Other potential side effects of bitter melon include fatigue, skin rash and kidney function problems. Large amounts of bitter melon juice concentrate have been shown to lead to stomach ulcers and intestinal bleeding. Always avoid bitter melon if you have allergies to other plants in the Cucurbitaceae family, including cucumber, melon, and squash.

How much you eat matters, notes Czerwony. “If you plan to eat large amounts for the health benefits, check in with your healthcare provider first. You could have an underlying health problem or be taking a medication which may make it unsafe. For example, bitter melon could interfere with insulin and diabetes medications. It’s also been linked to abnormalities in embryos in non-human studies, so avoid it if you’re pregnant, too.” Discuss bitter melon supplements and extracts with your provider as well. Czerwony says they’re more potent than the fruit and should be used with caution. In particular, large amounts of bitter melon juice and extract have been linked to cases of:-

Diarrhoea

Gastric bleeding and ulcers

Irregular heartbeat (atrial fibrillation)

Severe kidney damage

Stomach discomfort

Vomiting

Your best bet is to enjoy bitter melon as a food, not a supplement. “Bitter melon can be a delicious change of pace for the palate. You can sauté, steam and bake it or even eat it raw,” suggests Czerwony. “In moderation, it’s a great addition to a healthy diet.”

Suggestions for consuming Bitter Melon

There are many recipes online which incorporate fresh bitter melon. Here are some suggestions:-

Serve it with tofu or eggs as part of a breakfast scramble

Add it to various stir fries

Incorporate it into soups or stews

Add it to different curries

Stuff it with onions and spices and cooked in an instant pot

Because of its bitter nature, it may be best to utilize recipes that have been tested by an experienced chef or cook if you’re new to using bitter melon.

Conclusion

Bitter melon can be consumed as a non-sweet fruit or in supplement form. While animal and preliminary human studies are promising, scientists call for more studies to confirm the  plant’s benefits and the best potential forms and ways to consume it. Bitter melon can also interact with prescription medications, cause an allergic reaction, and have potentially serious side effects. Take advise from your healthcare provider before adding bitter melon to your diet to determine if its right for you.