Benefits of Ivy Gourd and How to Use It

Ivy gourd, known scientifically as Coccinia grandis, is a tropical vine that produces a small, edible green fruit. Commonly called tendli, dondakaya, or scarlet gourd, it is a member of the cucumber family and a popular ingredient in many Asian and African cuisines. The plant is a fast-growing climber with heart-shaped leaves and ovoid-shaped fruit that turns red when fully ripe.

Nutritional Profile of Ivy Gourd

Ivy gourd is a low-calorie vegetable, with a 100-gram serving containing approximately 18 to 21 calories. This portion size also provides 1.6 to 2.9 grams of dietary fiber.

Ivy gourd is a source of several vitamins and minerals. It contains beta-carotene, which the body converts into Vitamin A, and is also a source of Vitamin C. Minerals found in the gourd include iron and calcium. The vegetable’s makeup also includes phytonutrients such as flavonoids and saponins.

Key Health Benefits of Ivy Gourd

Blood Sugar Regulation

Ivy gourd may help regulate blood glucose levels. The vegetable contains compounds like alkaloids and flavonoids that can have properties similar to insulin, assisting in glucose metabolism. Research suggests these compounds can improve insulin sensitivity, which allows cells to use blood sugar more effectively. The fiber content also slows the absorption of sugar into the bloodstream, preventing sharp spikes after meals.

Weight Management

The low-calorie and high-fiber nature of ivy gourd makes it suitable for weight management. The dietary fiber promotes a feeling of fullness, or satiety, which can help reduce overall calorie consumption by curbing hunger. This combination supports individuals aiming to maintain or reduce their body weight.

Antioxidant Properties

This vegetable is a source of antioxidants, such as beta-carotene and other flavonoids. Antioxidants work to neutralize free radicals in the body, which are unstable molecules that can cause oxidative stress and damage to cells. By combating this cellular damage, the antioxidants in ivy gourd contribute to overall health.

Digestive Health

The dietary fiber in ivy gourd helps maintain digestive health. Fiber adds bulk to stool, which facilitates regular bowel movements and can help prevent constipation. Including fiber-rich foods like ivy gourd in the diet contributes to the well-being of the gut.

Traditional Uses in Medicine

In traditional medicine systems like Ayurveda, various parts of the ivy gourd plant, including the leaves, fruit, and roots, have been used for different purposes. It has been used to address conditions such as:

• Fever
• Asthma
• Jaundice
• Scabies

In these traditions, the leaves might be made into a paste for topical application on wounds or used to prepare a tonic.

The plant’s cooling properties, as described in Ayurvedic texts, make it useful for conditions related to excess heat and inflammation. It has been used to manage joint pain and other inflammatory issues. The leaves and stems have also been incorporated into remedies for respiratory conditions and digestive complaints.

Incorporating Ivy Gourd into Your Diet

The fruit has a crisp texture, similar to a cucumber when raw, and becomes tender once cooked. It can be prepared in numerous ways, including in stir-fries, where it is often sliced lengthwise and sautéed with spices. Ivy gourd is also a common ingredient in curries, soups, and pickles.

To prepare it, the ends are trimmed, and the gourd is sliced into rounds or lengthwise strips. It can be cooked with onions, garlic, and spices like turmeric and cumin for a simple side dish. Both the young, green fruits and the tender leaves of the plant are edible.

Potential Side Effects and Precautions

While ivy gourd is considered safe for most people, moderation is advised. Excessive consumption may lead to digestive discomfort such as bloating. Some individuals might experience mild side effects like headaches or nausea, though this is not common.

A specific consideration exists for individuals with diabetes or those taking blood sugar-lowering medications. Because ivy gourd may lower blood glucose levels, these individuals should consult a healthcare provider before adding it to their diet. This helps avoid potential interactions with medication and prevents blood sugar from dropping too low. Limited information on its safety during pregnancy and breastfeeding means avoiding use is recommended.