Lauki (Bottle Gourd): 5 Health Benefits, Nutritional Value, And Side Effects
Lauki (Bottle Gourd): 5 Health Benefits, Nutritional Value, And Side Effects
Bottle gourd, also known as calabash gourd, doodhi, or lauki in Hindi, is a popular vegetable enjoyed in India and many other countries.Scientifically called Lagenaria siceraria, lauki has been used in Ayurvedic medicine and traditional Indian cooking for a long time. Not only is it tasty, but bottle gourd also offers a range of health benefits. Let’s take a look at them.
Nutritional Value Of Lauki
- Energy: 15 kcal
- Protein: 0.6 g
- Carbohydrates: 3.4 g
- Fat: 0.2 g
- Fibre: 1g
- Sugar: 1.8 g
- Calcium: 0.2 mg
- Potassium: 0.161 mg
- Magnesium: 116 mg
- Iron: 8 mg
- Sodium: 2 mg
Health Benefits Of Lauki
We reached out to our expert to understand the health benefits associated with lauki. “Bottle gourd is low in calories and composed of about 92% water, while also offering fiber, vitamin C, B vitamins, and essential minerals such as calcium, iron, and magnesium. Due to its high water content, it helps keep the body hydrated and cool, particularly in hot climates. Traditionally used in Ayurveda, it is known for its effectiveness in treating acidity, high blood pressure, and liver disorders. Additionally, rich in antioxidants, bottle gourd supports healthy skin and hair,” said Rashmi Singh, Sr Dietitian, Fitverse.
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Here are additional health benefits of consuming Lauki:
Promotes Weight Loss
Because bottle gourd is low in calories and high in water, it’s an excellent food choice for those looking to lose weight. Its high fiber content also helps you feel full longer and reduces hunger.
Encourages Digestive Health
One of the great health benefits of lauki is its ability to improve digestion. The fiber helps soothe the digestive system, promotes regular bowel movements, and prevents constipation.
Controls Blood Sugar Levels
Bottle gourd is beneficial for diabetics because it has a low glycemic index. It helps regulate blood sugar levels and prevents them from spiking too quickly.
Promotes Heart Health
Lauki’s potassium helps maintain stable blood pressure, and its fiber helps reduce cholesterol. Together, these benefits support overall heart health.
Side Effects Of Lauki
Some bottle gourds are bitter in taste, causing dangerous health consequences when consumed. It is important to taste a little piece of raw lauki before cooking to check for bitterness. Discard, if it tastes bitter.
