Lauki or bottle gourd is a staple in many culinary traditions and is widely appreciated for its health benefits, despite its bland taste.
Chaitali Rane, clinical dietician, P.D. Hinduja Hospital, , told that bottle gourd contains the highest water content, which helps in hydration and hunger control. It contains phytochemicals and has anti-inflammatory properties, which help scavenge the stress produced in the body. This action helps in maintaining cardiac health. It is also a beneficial option for individuals dealing with diabetes, hypertension, and heart issues, she said.
“Lauki is also a rich source of essential nutrients such as potassium, iron, calcium, and vitamins B complex and C. With low-fat content and high dietary fibre, bottle gourd is beneficial for heart health, as it reduces pressure on blood regulation and lowers cholesterol levels,” she revealed, adding that it helps prevent and control indigestion, ulcers, stress, and depression as it reduces the free acid radical formation in the body which in turn, helps in managing insulin sensitivity.
However, to reap all these benefits, it is essential to identify unadulterated lauki. Sushma PS, chief dietitian, Jindal Naturecure Institute, shared three easy ways to determine a chemical-free, unadulterated .
Look for a bottle gourd that feels substantial for its size, has a consistent colour, and a hard texture. “Steer clear of those with scrapes, bruising, or soft patches since these may be signs of spoiling or chemical treatments,” said Sushma.
The aroma of a fresh bottle gourd should be earthy and gentle. “Do not buy it if you smell anything strange or strongly chemical,” said Sushma.
Whenever feasible, use organic . “Organic produce is cultivated without the use of artificial fertilisers, pesticides, or other chemicals; there is less chance of contamination,” said Sushma, advising buying bottle gourds from respectable local farmers or shops well-known for their dedication to upholding safety and quality standards. She added that supporting organic agricultural methods also encourages using sustainable and healthier foods.
Bottle gourds have a moderately thick peel that protects the flesh inside. While they are typically peeled before cooking, Edwina Raj, head of services, clinical nutrition, and dietetics at Aster CMI Hospital, , said concerns about pesticide residues and the peel’s texture are valid.
According to her, washing the vegetable thoroughly under running water, scrubbing the peel gently, and opting for organic produce whenever possible can go a long way. However, do not altogether ditch lauki peels from your diet roster.
“The peel is abundant in dietary fibre that supports digestion and helps maintain a sense of fullness, potentially aiding in weight control. It also offers antioxidants and essential vitamins that enhance overall health,” she said. It also contains polyphenols and flavonoids that help reduce oxidative stress and inflammation.
“Scientific studies have shown that lauki peel is rich in potassium and vitamin C. Its high fibre content can improve bowel movements and may help prevent constipation,” she added.
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