Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Ridge gourd, scientifically known as Luffa acutangula, is a vegetable belonging to the gourd family, Cucurbitaceae. It is also commonly known by various other names, including angled luffa, sponge gourd, ribbed gourd, and Chinese okra. Ridge gourd is a warm-season crop and is cultivated in many tropical and subtropical regions around the world.
Ridge Gourd nutrition facts 100g
| Nutrient | Amount |
|---|---|
| Calories | 20 |
| Water | 94% |
| Protein | 0.6 grams |
| Carbohydrates | 4.5 grams |
| Dietary Fiber | 2 grams |
| Sugars | 1.5 grams |
| Fat | 0.2 grams |
| Vitamin C | 20 mg |
| Vitamin A | 5 µg (micrograms) |
| Vitamin B6 | 0.1 mg |
| Folate | 6 µg |
| Calcium | 26 mg |
| Iron | 0.4 mg |
| Magnesium | 12 mg |
| Phosphorus | 16 mg |
| Potassium | 170 mg |
| Sodium | 2 mg |
| Zinc | 0.2 mg |
Ridge Gourd Health Benefits
Following are the benefits of Ridge Gourd:
1. Rich in Nutrients:
Ridge gourd is a nutrient-dense vegetable, providing essential vitamins and minerals. It is particularly high in vitamin C, vitamin A, potassium, and dietary fiber. These nutrients contribute to overall well-being and support various bodily functions.
2. Dietary Fiber for Digestive Health:
With a significant content of dietary fiber, ridge gourd promotes digestive health. Fiber aids in maintaining regular bowel movements, preventing constipation, and supporting a healthy digestive system.
3. Low in Calories and Fat:
For those looking to manage their weight, ridge gourd is a favorable choice. It is low in calories and fat, making it a satisfying and nutritious addition to a balanced diet without contributing to excess calorie intake.
4. Antioxidant Properties:
The vegetable contains antioxidants, including vitamin C, which helps combat oxidative stress in the body. Antioxidants play a role in neutralizing free radicals, potentially reducing the risk of chronic diseases and supporting overall health.
5. Supports Hydration:
With a high water content of about 94%, ridge gourd can contribute to hydration. Staying hydrated is crucial for various bodily functions, including temperature regulation, nutrient transportation, and joint lubrication.
6. Potential Anti-Inflammatory Effects:
Some studies suggest that ridge gourd may have anti-inflammatory properties. Compounds present in the vegetable may help reduce inflammation in the body, providing potential benefits for conditions associated with chronic inflammation.
7. May Aid in Blood Sugar Management:
Research indicates that ridge gourd may have hypoglycemic effects, potentially helping in the management of blood sugar levels. However, individuals with diabetes should consult with a healthcare professional before making significant dietary changes.
8. Promotes Skin Health:
The vitamin C content in ridge gourd supports the synthesis of collagen, a protein essential for skin health. Including ridge gourd in the diet may contribute to maintaining healthy skin and preventing signs of aging.
9. Traditional Medicinal Uses:
In various traditional medicine systems, ridge gourd has been used to address ailments such as jaundice, inflammation, and respiratory issues. While more research is needed, these traditional uses highlight its historical significance in promoting health.
10. Versatile Culinary Uses:
Apart from its health benefits, ridge gourd is versatile in the kitchen. It can be incorporated into a variety of dishes, such as curries, stir-fries, and soups, making it an easy and tasty way to enhance the nutritional value of meals.
Ridge Gourd Fiber
Ridge gourd is a good source of dietary fiber, which is beneficial for digestive health and overall well-being. The fiber content in ridge gourd is primarily concentrated in the skin and the flesh.
The exact amount of fiber can vary slightly based on factors such as the size and maturity of the vegetable.
Here’s an approximate fiber content for ridge gourd:
- Ridge Gourd (Raw, 100 grams): Approximately 2 grams of dietary fiber
Dietary fiber is essential for maintaining a healthy digestive system, preventing constipation, and supporting overall gut health.
Including ridge gourd in your diet can contribute to your daily fiber intake and promote a well-balanced nutritional profile.
Ridge Gourd Vitamins
Ridge gourd is a good source of various vitamins, providing essential nutrients that contribute to overall health. Here’s an overview of the vitamins found in ridge gourd:
Vitamin C:
Ridge gourd is rich in vitamin C, an antioxidant that plays a crucial role in immune function, collagen synthesis, and the protection of cells from oxidative stress.
Vitamin A:
This vegetable contains vitamin A, which is important for vision, immune function, and skin health. Vitamin A is often associated with the orange color in fruits and vegetables, indicating the presence of compounds like beta-carotene, a precursor to vitamin A.
Vitamin B6 (Pyridoxine):
Ridge gourd contains vitamin B6, which is involved in various metabolic processes, including the synthesis of neurotransmitters, red blood cells, and the conversion of food into energy.
Folate (Vitamin B9):
Folate is essential for DNA synthesis and repair, as well as cell division. Ridge gourd contains a small amount of folate.
Ridge Gourd Carbohydrates
Ridge gourd is a vegetable that contains carbohydrates, albeit in relatively small amounts. The carbohydrate content can vary based on factors such as the size and maturity of the vegetable.
As a general guideline, here’s an approximate carbohydrate content for ridge gourd:
- Ridge Gourd (Raw, 100 grams): Approximately 4.5 grams of carbohydrates
The carbohydrates in ridge gourd consist mainly of dietary fiber and sugars. The fiber content contributes to digestive health, while the sugars provide a natural sweetness to the vegetable.
Ridge gourd is a good choice for those looking to incorporate a low-calorie and nutrient-dense vegetable into their diet while maintaining a controlled carbohydrate intake.
Following are the uses of Ridge Gourd:
1. Culinary Delight:
Ridge gourd is a versatile vegetable with a mild flavor and unique texture. It is commonly used in various culinary dishes, including curries, stir-fries, soups, and stews. The young and tender ridge gourd adds a delicate taste to these dishes while absorbing the flavors of spices and seasonings.
2. Stuffed Ridge Gourd:
One popular preparation involves stuffing ridge gourd with a mixture of spices, lentils, and sometimes ground meat. This stuffed dish is then cooked until the gourd becomes tender, creating a flavorful and satisfying meal.
3. Pickles and Chutneys:
Ridge gourd is used to make pickles and chutneys in many cuisines. The vegetable’s natural crunchiness and ability to absorb flavors make it an excellent choice for pickling, creating condiments that complement a variety of main dishes.
4. In Soups and Gravies:
Chopped ridge gourd is often added to soups and gravies, contributing both texture and nutritional value. It absorbs the flavors of the broth, enhancing the overall taste of the dish.
5. Healthy Snacks:
Thinly sliced or julienned ridge gourd can be used as a healthy addition to salads or consumed as a raw snack. The mild taste and crisp texture make it an appealing option for those seeking nutritious alternatives.
6. Juices and Smoothies:
Extracting the juice from ridge gourd is a common practice in some cultures. The juice can be consumed on its own or combined with other fruits and vegetables to create refreshing and nutrient-packed beverages.
7. Culinary Creativity:
Chefs and home cooks often experiment with ridge gourd in creative ways. It can be used as a unique ingredient in fusion dishes, providing a distinctive twist to traditional recipes.
8. Dried Ridge Gourd for Scrubbing:
When ridge gourd matures and dries, the fibrous interior transforms into a natural scrubber. In some households, dried ridge gourd is used as a scrubbing tool for cleaning utensils, dishes, and surfaces.
9. Traditional Medicine:
In traditional medicine systems, ridge gourd is sometimes used for its potential health benefits. While more research is needed to validate these claims, some cultures incorporate ridge gourd into herbal remedies for various ailments.
10. Home and Beauty:
Apart from the kitchen, ridge gourd is utilized for beauty purposes. The fibrous texture of dried ridge gourd is employed as a natural scrub for exfoliating the skin, promoting a healthy and glowing complexion.
Ridge Gourd Calories
Ridge gourd is a low-calorie vegetable, making it a healthy choice for those looking to manage their caloric intake. The exact number of calories in ridge gourd can vary slightly based on factors such as the size of the vegetable and how it is prepared.
However, as a general guideline, here’s an approximate calorie count for ridge gourd:
- Ridge Gourd (Raw, 100 grams): Approximately 20 calories
While ridge gourd is generally considered safe for consumption and offers numerous health benefits, it’s essential to be aware of potential side effects, especially when consumed in excessive amounts or by individuals with certain health conditions.
Here are some potential side effects associated with ridge gourd:
Allergic Reactions:
Some individuals may be allergic to certain components of ridge gourd. Allergic reactions could manifest as itching, swelling, rashes, or respiratory symptoms. If you suspect an allergy, it’s crucial to seek medical attention promptly.
Gastrointestinal Issues:
Consuming ridge gourd in excessive amounts may lead to gastrointestinal discomfort, including bloating, gas, or diarrhea. This is primarily due to its fiber content. It’s advisable to introduce ridge gourd gradually into the diet to allow the digestive system to adjust.
Blood Sugar Levels:
While ridge gourd is often suggested for its potential to help manage blood sugar levels, individuals with diabetes should monitor their blood glucose closely when incorporating ridge gourd into their diet. It’s recommended to consult with a healthcare professional for personalized advice.
Interaction with Medications:
Ridge gourd may have hypoglycemic effects, potentially lowering blood sugar levels. Individuals taking medications for diabetes or other conditions affecting blood sugar should consult their healthcare provider before significantly increasing their ridge gourd consumption.
Oxalate Content:
Ridge gourd, like some other vegetables, contains oxalates. Individuals with a history of kidney stones or oxalate-related health issues may need to moderate their intake of high-oxalate foods, including ridge gourd.
Pesticide Residues:
As with any produce, ridge gourd may have pesticide residues. It’s advisable to wash and clean the vegetable thoroughly before consumption. Consider choosing organic ridge gourd if possible.
Interference with Blood Clotting:
Ridge gourd contains vitamin K, which plays a role in blood clotting. Individuals taking anticoagulant medications (blood thinners) should be mindful of their vitamin K intake and consult with their healthcare provider.
Pregnancy and Lactation:
Pregnant or breastfeeding women should consume ridge gourd in moderation. While it provides essential nutrients, excessive intake may not be advisable during these life stages. Consulting with a healthcare professional is recommended.
Ridge Gourd Hot or Cold
Ayurvedic Perspective:
1. Ridge Gourd in Ayurveda:
In Ayurveda, foods are often categorized based on their effects on the body’s balance. Ridge gourd is generally considered to have a cooling or neutral property. This classification suggests that it may help balance excessive heat in the body according to Ayurvedic principles.
2. Cooling Effect:
Foods with cooling properties are believed to be beneficial for individuals with conditions associated with excess heat or inflammation. Ridge gourd, falling into this category, is often recommended in Ayurveda to promote a sense of balance and well-being.
Modern Perspectives on Food Properties:
3. Nutrient-Dense and Balanced:
From a modern nutritional standpoint, ridge gourd is valued for its nutrient density and balanced composition. It provides essential vitamins, minerals, and fiber while being low in calories, making it a healthy addition to a well-rounded diet.
4. Diverse Responses to Foods:
Individual responses to foods can vary, and factors such as personal constitution, health conditions, and lifestyle play a role. While Ayurvedic classifications provide a framework, it’s essential to consider one’s unique circumstances.
Dietary Considerations:
5. Personalized Dietary Choices:
When incorporating ridge gourd or any other food into the diet, it’s important to consider individual preferences and dietary needs. Consulting with healthcare professionals or Ayurvedic practitioners can provide personalized guidance.
6. Balancing Heat and Cold Foods:
Balancing the consumption of foods with varying properties is a common approach in Ayurveda. While ridge gourd may be considered cooling, a balanced diet that includes a variety of foods is often emphasized for overall health.
In summary, ridge gourd is traditionally regarded as having a cooling or neutral effect in Ayurveda, aligning with its potential benefits for individuals seeking to balance excess heat in the body.
However, dietary choices should be made based on a combination of traditional wisdom and individual needs, considering modern nutritional perspectives as well.
Ridge Gourd for Diabetes
1. Low Glycemic Index:
Ridge gourd has a relatively low glycemic index, making it a favorable choice for individuals with diabetes. Foods with a lower glycemic index lead to a slower and steadier increase in blood sugar levels.
2. Rich in Dietary Fiber:
A significant source of dietary fiber, ridge gourd can aid in managing blood sugar levels. Fiber slows down the absorption of glucose, contributing to improved blood sugar control and enhanced insulin sensitivity.
3. Plant Compounds with Hypoglycemic Effects:
Some research suggests that ridge gourd contains plant compounds with potential hypoglycemic effects, offering benefits for individuals looking to lower their blood sugar levels. However, further studies are needed to confirm these effects.
4. Low in Calories and Fat:
Being low in calories and fat, ridge gourd is a nutritious addition to the diet of individuals with diabetes who often need to manage their weight as part of their overall health strategy.
5. Individualized Dietary Choices:
Dietary recommendations for diabetes should be individualized, taking into account factors such as overall dietary patterns, lifestyle, and personal preferences. Consultation with healthcare professionals or dietitians is crucial for personalized advice.
6. Regular Blood Sugar Monitoring:
Individuals with diabetes should monitor their blood sugar levels regularly, especially when incorporating new foods into their diet. This helps assess the impact of dietary choices on blood glucose levels.
7. Moderation is Key:
While ridge gourd can be a beneficial component of a diabetes-friendly diet, moderation is essential. A balanced and varied diet that includes a mix of nutrient-dense foods is recommended for overall health management.
8. Consultation with Healthcare Professionals:
Before making significant changes to the diet, individuals with diabetes should consult with healthcare professionals for personalized guidance. This ensures that dietary choices align with individual health needs and treatment plans.
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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