Medically reviewed by Dr. Ramesh Gaddam, M.D. — Written by Sumalatha, D.N.H.E
Snake gourd is a long, green vegetable that looks like a snake. People use it in cooking, especially in Asian and Indian dishes. It has a mild, slightly sweet taste and is good for you because it’s low in calories, has lots of fiber, and contains important vitamins and minerals.
Eating snake gourd can help your digestion, manage your weight, and keep your blood sugar in check. You can use it in curries, stir-fries, soups, and more to make your meals healthier.
Nutritional profile of snake gourd per 100 grams
| Nutrient | Amount per 100g |
|---|---|
| Calories | 20 |
| Carbohydrates | 4.6g |
| Dietary Fiber | 0.6g |
| Protein | 0.6g |
| Fat | 0.1g |
| Vitamin C | 8.4mg |
| Vitamin A | 19µg (micrograms) |
| Potassium | 98mg |
| Calcium | 20mg |
| Iron | 0.2mg |
Please note that these values can vary slightly based on the maturity and variety of snake gourd.
Benefits of Snake Gourd
1. Weight Management:
- Snake gourd is incredibly low in calories, making it a smart choice for those watching their weight. It helps you feel full without adding extra calories to your diet.
2. Digestive Health:
- Snake gourd is a good source of dietary fiber, which promotes digestion and regular bowel movements. It can also prevent constipation.
3. Hydration:
- With its high water content, snake gourd contributes to staying properly hydrated, which is crucial for overall well-being.
4. Vitamins and Minerals:
- Snake gourd provides essential vitamins like vitamin C and vitamin A, which are antioxidants that support skin health and the immune system. It also offers minerals like potassium, calcium, and iron, which are vital for various bodily functions.
5. Blood Sugar Management:
- Some studies suggest that snake gourd may help regulate blood sugar levels due to its potential anti-diabetic properties. However, more research is needed in this area.
6. Skin Care:
- The vitamins and antioxidants in snake gourd can contribute to healthier skin by protecting it from damage caused by free radicals.
7. Culinary Versatility:
- Snake gourd is a versatile vegetable that can be used in a variety of dishes, including curries, stir-fries, soups, and salads. It enhances both the flavor and nutrition of your meals.
What Snake Gourd is Good For
1. Weight Management:
- Snake gourd is a helpful choice for those watching their weight. It’s low in calories but keeps you feeling full, which can support weight management.
2. Digestive Health:
- Snake gourd is great for your digestion. It has fiber that helps keep things moving smoothly in your stomach and can prevent constipation.
3. Staying Hydrated:
- This vegetable is mostly water, so it helps keep you well-hydrated, which is vital for your overall health.
4. Vitamins and Minerals:
- Snake gourd has vitamins like vitamin C and vitamin A, which are good for your skin and immune system. It also contains minerals like potassium, calcium, and iron, which are important for your body’s functions.
5. Blood Sugar Support:
- While more research is needed, some studies suggest that snake gourd might help control blood sugar levels, which could be beneficial for people with diabetes or at risk of it.
6. Skin Care:
- Snake gourd has vitamins and antioxidants that can protect your skin from damage and keep it looking fresh.
7. Versatile in Cooking:
- You can use snake gourd in lots of different dishes, like curries, stir-fries, soups, and salads. It adds a unique taste and boosts the nutrition of your meals.
Possible Side Effects of Snake Gourd
1. Allergic Reactions:
- Some people might have allergies to snake gourd, especially if they are allergic to other similar vegetables like cucumbers or melons. This can cause itching, skin rashes, or digestive discomfort.
2. Digestive Problems:
- Eating too much snake gourd, or eating it when it’s not cooked properly, can sometimes lead to issues like gas, bloating, or diarrhea.
3. Medication Interactions:
- If you’re taking medications, especially for diabetes, snake gourd might interact with them. It’s a good idea to talk to your doctor before adding it to your diet.
4. Too Many Nutrients:
- While snake gourd is nutritious, eating a lot of it might lead to getting too much of certain nutrients, which can be harmful in some cases.
5. Unripe Varieties:
- If snake gourd isn’t fully ripe, it might taste bitter and contain substances that could be harmful if you eat too much of it. Make sure the snake gourd you use is ripe and safe to eat.
It’s important to remember that these side effects are not common, and most people can enjoy snake gourd without any problems.
However, if you ever have unusual symptoms after eating snake gourd or have concerns about it, it’s a good idea to talk to a doctor for personalized advice.
Is snake gourd cold or heat?
In terms of its effect on the body’s temperature, snake gourd is considered a “cooling” vegetable.
It’s believed to have a cooling effect when consumed and is often recommended during hot weather to help lower body heat and provide relief from heat-related discomfort.
Does snake gourd increase blood sugar?
There is no clear evidence to suggest that eating snake gourd increases blood sugar levels. In fact, some research has looked into the possibility that snake gourd might help regulate blood sugar.
However, it’s important to know that the way snake gourd affects blood sugar can differ from person to person. More research is needed to fully understand its effects.
If you have diabetes or are worried about your blood sugar levels, it’s a good idea to keep an eye on your blood sugar and talk to a healthcare professional for personalized advice when including snake gourd in your diet.
Can diabetics eat snake gourd?
- Yes, people with diabetes can have snake gourd. It’s a low-calorie, high-fiber vegetable that might help manage blood sugar. But it’s crucial to talk to your healthcare provider or a dietitian to figure out the right amount and how it fits into your diet.
Which gourd is good for diabetes?
- Bitter gourd, also called bitter melon, is often recommended for diabetes. It contains things that could lower blood sugar. You can cook it in different ways or even have it as juice. But, always check with your doctor to make sure it’s okay for your diabetes plan.
What vegetables help fight diabetes?
- Some vegetables are good for people with diabetes because they don’t raise blood sugar much and have lots of fiber. These include things like spinach, kale, broccoli, cauliflower, Brussels sprouts, zucchini, and carrots. They help keep blood sugar steady and have important nutrients.
What vegetable can lower diabetes?
- Bitter gourd, fenugreek, and okra are veggies that might help lower blood sugar in people with diabetes. They have things that can make insulin work better and keep blood sugar from spiking.
Which Indian vegetable is best for diabetes?
- In Indian cooking, bitter gourd (karela) is often used to help manage diabetes because it may lower blood sugar. Other Indian veggies like fenugreek (methi) and drumstick (moringa) are also known to be good for blood sugar.
Drawbacks of Eating Snake Gourd
While snake gourd is generally considered healthy and safe, there are a few things to keep in mind:
- Allergies: Some people might be allergic to snake gourd, especially if they’re allergic to other gourd-related foods like cucumbers or melons. This can cause itching, rashes, or tummy trouble.
- Upset Stomach: Eating too much snake gourd, especially if it’s not cooked right, can give you a gassy or bloated feeling or even lead to diarrhea. So, moderation and proper cooking matter.
- Medication Interactions: If you’re taking medications, especially for diabetes, snake gourd might not mix well with them. It’s smart to chat with your doctor to make sure it’s okay for you.
- Too Many Nutrients: Eating loads of snake gourd can sometimes give you too much of certain nutrients, which might not be good in large amounts.
- Not Ripe Enough: If your snake gourd isn’t fully ripe, it can taste bitter and have things in it that aren’t good if you eat a lot. So, always make sure it’s ripe before you chow down.
Snake Gourd Benefits for Skin
Snake gourd, with its unique appearance and name, might not be the first thing that comes to mind when thinking about skincare. However, this humble vegetable can actually offer some benefits for your skin.
- Antioxidant Protection: Snake gourd is packed with antioxidants, including vitamin C and other compounds that help combat harmful free radicals. These antioxidants can shield your skin from oxidative stress, which is a leading cause of premature aging and skin damage. In simple terms, it’s like putting a shield around your skin to keep it looking young.
- Hydration: The high water content in snake gourd can help keep your skin hydrated. Proper hydration is essential for maintaining skin elasticity and a healthy complexion. Think of it as giving your skin a drink of water from the inside.
- Reduced Inflammation: Some studies suggest that certain compounds in snake gourd may have anti-inflammatory properties. This means they could help calm irritated or red skin, making it look and feel better.
- Improved Skin Tone: Regular consumption of snake gourd might contribute to a more even skin tone. The antioxidants and nutrients it contains can help reduce the appearance of dark spots and blemishes, leaving your skin looking smoother and more radiant.
- Protection from UV Damage: While it’s not a replacement for sunscreen, the antioxidants in snake gourd may offer some degree of protection against the harmful effects of UV rays. Think of it as an extra layer of defense when you’re out in the sun.
Overall Skin Health: When you eat foods like snake gourd that are rich in vitamins and minerals, you’re providing your skin with the essential nutrients it needs to stay healthy. These nutrients can promote collagen production, skin repair, and a natural glow.
Snake Gourd Benefits for Hair
You might be surprised to learn that snake gourd, despite its peculiar name, can offer some advantages for your hair. Here’s how it can benefit your locks:
Strengthens Hair:
Snake gourd contains essential vitamins and minerals, such as vitamin C and calcium, which play a role in maintaining strong and healthy hair. These nutrients can help strengthen your hair strands from the roots, reducing breakage and promoting overall hair resilience.
Promotes Hair Growth:
The vitamins and antioxidants in snake gourd can potentially stimulate hair follicles and encourage hair growth. While it’s not a guaranteed remedy for hair loss, it may contribute to maintaining a fuller head of hair.
Adds Shine:
Regular consumption of snake gourd can contribute to shinier hair. The antioxidants it contains help combat free radicals that can make your hair look dull. Think of it as a natural way to give your hair a glossy finish.
Reduces Dandruff:
Some people believe that snake gourd can help reduce dandruff when applied topically as a hair mask or consumed regularly. Its hydrating properties and potential anti-inflammatory effects may soothe an itchy scalp.
Moisturizes the Scalp:
The high water content in snake gourd can provide hydration to your scalp. A well-hydrated scalp is essential for a healthy environment for hair growth.
Prevents Hair Damage:
Snake gourd’s antioxidants can protect your hair from damage caused by environmental factors like pollution and UV rays. This protection can help prevent hair from becoming dry and brittle.
Snake Gourd Juice Benefits
Snake gourd juice may not be on your regular beverage list, but it offers several potential advantages for your health. Here’s why you might want to consider adding this unique juice to your diet:
Hydration Benefits:
Snake gourd juice is primarily composed of water, making it an excellent choice for staying hydrated. Proper hydration is vital for overall health, and it can help maintain healthy skin, aid digestion, and support various bodily functions.
Nutrient Boost:
Snake gourd is rich in essential vitamins and minerals, including vitamin C, vitamin A, calcium, and potassium. Drinking snake gourd juice provides your body with these valuable nutrients, promoting overall well-being.
Weight Management:
If you’re looking to manage your weight by reducing calorie intake, snake gourd juice can be a helpful addition to your diet. It’s low in calories but can make you feel full due to its water and fiber content.
Digestive Health:
The fiber in snake gourd can aid digestion and promote regular bowel movements, potentially preventing constipation. It’s a gentle way to keep your digestive system on track.
Antioxidant Protection:
Snake gourd juice contains antioxidants that help combat free radicals in your body. This protection can support various aspects of health, including skin health and the immune system.
Cooling Effect:
In some cultures, snake gourd is considered a “cooling” beverage, making it a popular choice during hot weather. It can help lower body heat and provide relief from heat-related discomfort.
Blood Sugar Management:
While more research is needed, snake gourd juice may have a role in helping regulate blood sugar levels. It could be particularly beneficial for individuals with diabetes or those at risk.
Versatility:
Snake gourd juice can be consumed as is or combined with other juices and flavors to create a refreshing beverage. Its versatility allows you to customize your drink to your taste preferences.
Snake Gourd Vitamins and Minerals
You might not think of snake gourd as a nutritional powerhouse, but this unique vegetable offers a range of essential vitamins and minerals that can benefit your health:
Vitamin C:
Snake gourd contains vitamin C, which is known for its antioxidant properties. This vitamin supports your immune system, helps your body absorb iron from food, and promotes healthy skin.
Vitamin A:
Snake gourd provides vitamin A, which is crucial for good vision, immune function, and skin health. It helps maintain the integrity of your skin and mucous membranes.
Potassium:
This mineral plays a key role in maintaining healthy blood pressure and proper muscle and nerve function. Adequate potassium intake can help balance sodium levels in your body.
Calcium:
Snake gourd contains calcium, which is essential for strong bones and teeth. It also contributes to muscle function and nerve transmission.
Iron:
Iron is vital for the formation of red blood cells and oxygen transport in your body. Including snake gourd in your diet can contribute to your iron intake.
Fiber:
While not a vitamin or mineral, snake gourd is rich in dietary fiber. Fiber supports healthy digestion, helps regulate blood sugar levels, and can aid in weight management by promoting a feeling of fullness.
FAQs on Snake Gourd Benefits
1. Is snake gourd good for weight loss?
- Yes, snake gourd is low in calories and high in water and fiber content, which can help you feel full and support weight management when included in a balanced diet.
2. Can snake gourd juice hydrate me?
- Absolutely! Snake gourd juice is primarily water, making it a great choice for staying hydrated and maintaining healthy skin and bodily functions.
3. Does snake gourd help with digestion?
- Yes, snake gourd contains fiber that aids digestion and can promote regular bowel movements, potentially preventing constipation.
4. Are there any skin benefits to eating snake gourd?
- Snake gourd’s antioxidants can protect your skin from damage, potentially reducing signs of aging and promoting a healthier complexion.
5. Can snake gourd juice cool me down in hot weather?
- Yes, in some cultures, snake gourd is considered a “cooling” beverage and is popular during hot weather to help lower body heat and provide relief from heat-related discomfort.
6. Does snake gourd juice regulate blood sugar?
- While more research is needed, snake gourd juice may have a role in helping regulate blood sugar levels, which could be beneficial for individuals with diabetes or those at risk.
7. How can I consume snake gourd juice?
- You can enjoy snake gourd juice on its own or mix it with other juices and flavors to create a refreshing beverage tailored to your taste.
8. Are there any side effects to consuming snake gourd?
- While generally safe, some individuals may be allergic to snake gourd or experience digestive issues if consumed in excess. It’s essential to consume it in moderation and consult a healthcare provider if you have concerns.
9. Can snake gourd help with hair growth?
- Snake gourd’s vitamins and minerals may indirectly support hair health, but it’s not a guaranteed remedy for hair growth. Maintaining overall hair health requires a balanced diet and proper hair care.
10. Is snake gourd juice a substitute for sunscreen? – No, snake gourd juice is not a replacement for sunscreen. While it contains antioxidants that can offer some protection against UV damage, it should not be relied upon as a sole means of sun protection.
External references
- “Health Benefits of Snake Gourd” – Medindia
- “Snake Gourd: Health Benefits and Uses” – Food NDTV
- “Snake Gourd (Padwal): Nutrition, Health Benefits, and Recipes” – Times Food
- “Snake Gourd: The Nutrient-Rich Veggie You Must Include In Your Diet” – TheHealthSite
- “10 Amazing Health Benefits of Snake Gourd” – MomJunction
- “Snake Gourd (Padwal) Benefits: From Weight Loss to Skin Care” – The Times of India
“Snake Gourd (Padwal) – Nutritional Facts and Health Benefits” – Lybrate
Medically reviewed by Dr. Ramesh Gaddam, M.D.
General Physician, Diabetologist, and Critical Care Specialist.
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