Ridge Gourd: Diet, Well being Advantages- HealthifyMe


Ridge gourd, is a fruit of a sub-tropical vine that’s native to Asia, significantly India, and is broadly cultivated in tropical and subtropical areas world wide. It will get its title from the distinctive ridges or furrows that run alongside its outer pores and skin. It’s a versatile vegetable that’s broadly utilized in varied cuisines, particularly in Asian international locations. Moreover, it has been widespread due to its delicate taste, tender texture, and the flexibility to soak up and improve the flavors of different substances it’s cooked with. 

This vegetable is extremely valued not just for its culinary makes use of but additionally for its potential well being advantages. Ridge gourd is low in energy and wealthy in dietary fiber, which aids digestion and helps keep a wholesome digestive system. Additionally it is an excellent supply of important vitamins reminiscent of vitamin C, vitamin A, calcium, and iron. This text will discover all about ridge gourd, its advantages and its culinary use. 

Dietary Profile of Ridge Gourd

Ridge gourd is taken into account a nutritious vegetable. It is probably not as generally mentioned as another greens, however it affords a number of well being advantages attributable to its dietary composition. 

100 grams of uncooked ridge gourd incorporates:

Energy: 13.7 cal

Proteins: 0.5 g

Fat: 0.1 g

Carbohydrates: 3.4 g

Fibre: 1.9 g

Calcium: 20 mg

Iron: 0.42 mg

Magnesium: 16.15 mg

Potassium: 118 mg

Sodium: 4.71 mg

Ridge gourd is low in energy and is an effective supply of fiber, nutritional vitamins, and minerals.Its dietary composition makes it a beneficial addition to a balanced weight loss plan. It’s vital to notice that whereas ridge gourd contributes to a nutritious weight loss plan, it needs to be consumed as a part of a assorted and balanced consuming plan that features a variety of fruits, greens, entire grains, lean proteins, and wholesome fat.

The 7 Well being Advantages of Ridge Gourd

Listed here are a few of the notable well being advantages of ridge gourd:

1. Nutrient-Dense

This vegetable affords a spread of vital vitamins. It’s low in energy and incorporates dietary fiber, nutritional vitamins A and C, in addition to varied minerals reminiscent of calcium, iron, magnesium, and potassium. Though the nutrient contents of those usually are not very excessive, they contribute to its total dietary worth. Based on research together with ridge gourd as a part of a assorted and balanced weight loss plan might help present important vitamins and assist total well being.

2. Weight Administration

Firstly, ridge gourd is taken into account a low calorie vegetable, which implies it may be included in a calorie-controlled weight loss plan. Together with this, Additionally it is excessive in dietary fibre, which promotes emotions of fullness and reduces urge for food. The fiber additionally aids in digestion and regulates bowel actions, contributing to total digestive well being. Moreover, ridge gourd has a excessive water content material, which provides quantity to meals with out including energy, serving to to create a way of satiety. 

3. Maintains Digestive Well being

Ridge gourd is useful for sustaining digestive well being attributable to its excessive fiber content material and water content material. The dietary fiber in ridge gourd promotes common bowel actions, prevents constipation, and helps a wholesome digestive system. It additionally improves intestine well being, and reduces the danger of digestive issues reminiscent of hemorrhoids and diverticulosis.

4. Regulates Blood Sugar

It’s useful in regulating blood sugar ranges attributable to its low glycemic index and excessive fiber content material. Ridge gourd has a low glycemic index, which signifies that it causes a slower and extra gradual rise in blood sugar ranges in comparison with high-glycemic meals. The fiber in ridge gourd slows down the absorption of glucose, stopping fast spikes in blood sugar after meals. 

5. Presence of Antioxidant Properties

Research discuss this vine vegetable containing varied antioxidants, together with flavonoids and phenolic compounds. These antioxidants assist shield the physique’s cells from injury brought on by dangerous free radicals, that are unstable molecules that may result in oxidative stress and contribute to the event of continual illnesses. By neutralizing free radicals, the antioxidants in ridge gourd assist scale back oxidative injury and promote total well being. Together with ridge gourd in your weight loss plan can present these useful antioxidants and contribute to your physique’s protection in opposition to oxidative stress.

6. Protects Coronary heart

It’s excessive in dietary fiber content material and might help decrease levels of cholesterol by binding to ldl cholesterol within the digestive tract and selling its excretion. By decreasing ldl cholesterol absorption, ridge gourd helps wholesome blood lipid profiles, that are essential for cardiovascular well-being. Moreover, ridge gourd incorporates antioxidants like flavonoids and phenolic compounds that fight oxidative stress and irritation, each of that are implicated within the growth of coronary heart illness.

7. Offers Satisfactory Hydration

Ridge gourd is understood to have 90% water content material. It may be a superb supply of hydration, significantly in scorching climates or in periods of elevated bodily exercise. Satisfactory hydration is important for varied bodily features, together with sustaining correct physique temperature, supporting digestion, transporting vitamins, and guaranteeing optimum organ operate. This vegetable generally is a refreshing addition to the weight loss plan and contribute to total hydration standing, selling normal well-being and optimum bodily features.


Ridge gourd, a nutrient-dense vegetable, affords a number of well being advantages. It’s low in energy however full of important vitamins and varied fibre. Together with ridge gourd in your weight loss plan helps weight administration by selling emotions of fullness and aiding digestion. It additionally prevents constipation and improves intestine well being. Ridge gourd helps regulate blood sugar ranges attributable to its low glycemic index and incorporates antioxidants that shield in opposition to oxidative stress and scale back the danger of continual illnesses. It promotes coronary heart well being by decreasing levels of cholesterol and gives hydration. 

Use of Ridge Gourd in Ayurveda and Conventional Indian Sciences

For hundreds of years, consuming ridge gourd has been recognized to supply varied medicinal properties and assist in selling normal well-being and optimum bodily features. 

  1. Antidiabetic Properties– Ridge gourd has been historically utilized in sure conventional medication programs for its potential blood sugar-regulating properties. Some research counsel that sure compounds present in ridge gourd could improve insulin secretion and enhance insulin sensitivity. 
  1. Anti-inflammatory Properties– It incorporates varied antioxidants, reminiscent of flavonoids and phenolic compounds, which have been related to anti-inflammatory results within the physique. These antioxidants assist neutralize dangerous free radicals and scale back oxidative stress, which might contribute to irritation. Consuming ridge gourd could assist in relieving one from arthritis, joint ache, and swelling.
  1. Reduces Indicators of Wrinkle and Ageing– Ridge gourd is commonly included in conventional magnificence regimens for its potential anti-aging results. It’s believed to have antioxidant properties that assist shield the pores and skin from oxidative injury and promote a youthful look.
  1. Relieves Respiratory Signs– Ridge gourd is understood for its excessive water content material, which might help keep hydration and skinny respiratory secretions, making it simpler to expel mucus and alleviate congestion. Moreover, ridge gourd incorporates antioxidants and sure compounds that will have anti-inflammatory properties, which may doubtlessly assist scale back irritation within the respiratory system and alleviate signs like coughing and wheezing.

You will need to observe that although it’s stated that ridge gourd is useful in minimizing the consequences of those situations, there’s not sufficient fashionable scientific proof to show its advantages. Consuming this could not change medical remedy for any continual or underlying medical situation. Seek the advice of a healthcare skilled for correct prognosis and administration of any type of illnesses. 

Recipes of Ridge Gourd

Ridge Gourd Chutney

Components – 

  1. 1 cup chopped ridge gourd with pores and skin
  2. 1 tsp urad dal
  3. 1 tbsp chana dal
  4. 1 tsp sesame seeds
  5. 2 inexperienced chillies
  6. ½ inch tamarind
  7. 3 cloves garlic
  8. 1 tsp sesame oil
  9. For Tempering:
  10. 1 tsp sesame oil
  11. ½ tsp mustard seeds
  12. 1 sprig curry leaves
  13. a pinch asafoetida

Technique – 

  1. Warmth 1/2 tsp oil in a pan, add the dals, sesame seeds and fry until they flip mild brown.
  2. Then add inexperienced chilies, garlic, tamarind, and saute for a minute. 
  3. Preserve it apart and funky.
  4. Now fry chopped ridge gourd in one other half a teaspoon of oil till it turns mild brown and preserve apart till it cools down.
  5. Grind collectively every part together with salt to a rough or easy paste in keeping with your choice.
  6. Warmth oil for the tempering, add mustard seeds, curry leaves and asafoetida.
  7. Add the tempering to the chutney and serve with idli, dosa or rice.

Dal with Ridge Gourd

Components – 

  1. Yellow moong dal – 1/2 cup
  2. Ridge gourd  chopped – 1 giant
  3. Tomato chopped – 1
  4. Ginger grated – 1 inch
  5. Cumin seeds – 1 tsp
  6. Asafoetida – a pinch
  7. Turmeric powder – 1/2 tsp
  8. Salt – to style
  9. Lemon juice – 1 tsp
  10. Curry leaves – 4-5
  11. Ghee – 1 tsp

Technique – 

  • Soak the moong dal in water for an hour.
  • Warmth ghee is a strain cooker and add cumin seeds.
  • After they crackle, add the curry leaves and asafoetida.
  • Add the ginger and tomatoes and saute for a couple of minutes. 
  • Add the ridge gourd, dal, salt and turmeric powder. 
  • Add a cup of water and stir. 
  • Shut the lid and strain prepare dinner for one whistle. 
  • Cool, take away the lid and add lemon juice.
  • Serve scorching with roti or rice.

Precautions Earlier than Including Ridge Gourd To Your Weight loss plan

1. Allergy

Some people could also be allergic to ridge gourd or different members of the identical household, reminiscent of cucumbers, melons, or pumpkins. In case you have an allergy to any of those meals, it’s advisable to keep away from ridge gourd. 

2. Pesticide Residue

Like some other greens purchased from the market, ridge gourd can also comprise residue of pesticides. So, to reduce publicity to pesticide residues, it’s really helpful to clean ridge gourd totally earlier than consuming or go for natural varieties at any time when potential.

3. Medicine Interplay

Ridge gourd incorporates sure compounds that will work together with medicines. In case you are underneath any prescribed medicines, particularly these for diabetes or blood strain, it’s vital to debate the consumption of ridge gourd together with your healthcare supplier to make sure there are not any potential interactions.

4. Digestive Discomfort

Though ridge gourd is mostly well-tolerated by all, some people could expertise digestive points reminiscent of bloating or abdomen discomfort put up consumption. Should you discover any adversarial gastrointestinal signs, it’s really helpful to cut back your consumption or seek the advice of with a healthcare skilled.

HealthifyMe Suggestion

The peels of ridge gourd are wealthy in fibre, nutritional vitamins and antioxidants. As an alternative of discarding the peels, think about using them in chutneys, pickles, and even stir-fries to reap their dietary advantages.


Ridge gourd holds important significance in varied cuisines and cultures worldwide. Its versatility is understood by the spectacular culinary makes use of, dietary advantages, and potential medicinal properties. From being a staple ingredient in recipes to symbolizing cultural traditions, ridge gourd has confirmed to be a flexible and beneficial vegetable. Its wealthy historical past and potential for additional analysis make it an interesting and useful addition to our diets.

Let’s incorporate it into our meals to get pleasure from its distinctive flavors and reap its quite a few well being advantages.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional info please contact our licensed nutritionists Right here

Incessantly Requested Questions (FAQs)

1. What’s a ridge gourd good for?

Ridge gourd is nice for selling digestion, sustaining a wholesome weight, boosting immunity, enhancing pores and skin well being, and regulating blood sugar ranges.

2. How do you eat ridge gourd?

Ridge gourd may be cooked in varied methods, reminiscent of stir-frying, sautéing, steaming, or including it to soups and stews. It’s typically utilized in curries, facet dishes, and pickles.

3. Are you able to eat ridge gourd uncooked?

Whereas ridge gourd is often cooked, it can be consumed uncooked. Nonetheless, it’s normally most well-liked cooked because it softens the feel and enhances the flavour.

4. Is ridge gourd the identical as okra?

No, ridge gourd and okra are completely different greens. They belong to completely different plant households and have distinct appearances, flavors, and textures.

5. Is ridge gourd good for the liver?

Ridge gourd is taken into account useful for the liver attributable to its antioxidant properties and skill to help in detoxing processes. It might assist liver well being when consumed as a part of a balanced weight loss plan.

6. When do you have to not eat bitter gourd?

Bitter gourd, to not be confused with ridge gourd, needs to be prevented by people with low blood sugar ranges, as it will possibly additional lower blood glucose ranges. Pregnant girls and people with sure medical situations ought to seek the advice of a healthcare skilled earlier than consuming bitter gourd.

Analysis Sources

  1. Dietary and Antioxidant Elements of Ridge Gourd (Luffa acutangula L. Roxb) Fruits of Promising Genotypes and Varieties
  2. Therapeutic Potential of Luffa acutangula: A Overview on Its Conventional Makes use of, Phytochemistry, Pharmacology and Toxicological Elements
  3. A overview on Luffa acutangula: A possible medicinal plant
  4. https://www.indianjournals.com/ijor.aspx?goal=ijor:rjpp&quantity=4&subject=2&article=002

What are GLP-1 peptides?

They’re small sequences of amino acids which are secreted from
cells within the small
gut and the mind. They work as physiological regulators of urge for food and meals
consumption – mainly they transmit the message that the abdomen is full to the mind.