Bitter melon is one of my favorite foods. But, why in the world, out of all the delicious foods that exist, would I choose to adore this peculiar looking, and extremely bitter fruit? Well, the best way for me to answer this is to explain its vast health benefits, and the important place it has in my South Asian family’s cultural cuisine.
What is Bitter Melon aka Bitter Gourd, Karela, Fu Gua etc.?
Bitter melon (Momordica charantia) is a medicinal and notoriously bitter fruit consumed in many Asian, African, Caribbean, and Middle Eastern countries. It’s closely related to other cucurbits, such as squash and cucumber. There are two main varieties: Indian and Chinese. The Indian version is typically smaller, with very defined bumps, and ridges.
To me, Indian bitter melon looks like it has dragon scales. I think it should be found in some fairytale or fantasy story, because of how interesting and mystical it looks. In this blog post, I will be talking about the Indian bitter melon. Here’s a picture of one growing in our backyard garden:
Indian bitter melon
Both varieties can be purchased from your local South Asian or East Asian grocery stores. I only consume them when they are green and immature. This is because they are more tender, and less bitter at this stage. When you cut it open, you’ll see the fleshy insides with seeds. When I am prepping it, I scoop these insides out, and place it in my compost bin. I only consume and cook the outer rind. I don’t recommend eating the seeds, for both the unripe and ripe varieties of bitter melon, because of possible negative side effects.
Furthermore, while raw, immature green bitter melon can be eaten or juiced, the intense bitterness, combined with the potential for consuming too much, makes it potentially unsafe. If you are curious about trying this magical fruit, please do so in its thoroughly-cooked, food form first.
I grew up loving bitter melon
You either love or hate bitter melon, and there isn’t much in-between. I’m one of those who really loves the harsh bitterness, and the various other flavors that people don’t realize are there, because they never gave it a chance.
Fortunately, my Mom loves bitter melon too. She would make it often for my family and I, when I was growing up. My Mom makes it the way her Mom would, and I really enjoy it. She cores it, and chops it up into small pieces, and then cooks it in a pan with lots of South Asian spices. She also adds in potato to mellow out the bitterness.
Now, as an adult, my husband and I grow Indian bitter melons in our garden. He grows them from the bitter melon seeds we gather from a store bought variety. It flourishes under the hot summer sun, and sprawls its delicate vine tendrils across our lawn and patio. The yellow male and female flowers are beautiful, and are sought after by pollinators, like bees and butterflies. We process and cook it quickly after harvesting, hoping to preserve, and ingest as much of the therapeutic goodness as we can.
The Miraculous Bitter Melon
Bitter melon is a miracle fruit. It has been used in India, Africa, China, and the Philippines for thousands of years as a treatment for various diseases, and conditions. Not only does it have blood sugar-lowering properties, but it detoxifies the body and blood. It can also rejuvenate the liver, pancreas, and gut. Its nutritional profile is nothing to sneeze at either. Along with being a high-fiber food, it contains large amounts of vitamins A, C, E, and several B vitamins. Moreover, it’s rich in iron, potassium, magnesium, calcium, and zinc.
It’s an antioxidant and phytochemical powerhouse. In addition to greatly helping with blood sugar management, it can prevent and aid in cancer treatment, improves cardiometabolic health, and can prevent dementia. It has so many nutritional and medicinal benefits, that it’s hard to find another herb, plant, or food that matches it.
Bitter melon and blood sugar regulation
Several research studies show that bitter melon can increase the insulin sensitivity of cells, and the uptake of glucose by muscles. It can also increase the release of insulin by the pancreas, as well as decrease the release of glucose by the liver. It has a healing effect on pancreatic beta cells, the cells that produce insulin, which allows the pancreas to rest and repair. In addition, it has been shown to have its own insulin-like activity on cells, and helps the body use its own insulin more effectively. Finally, it can minimize the damage caused by high blood sugar levels.
If you are interested in learning more about the nutritional and medicinal properties of bitter melon, please click on this 2022 free access PUBMED article by K. S. Gayathry & Jenny Ann John entitled “A comprehensive review on bitter gourd (Momordica charantia L.) as a gold mine of functional bioactive components for therapeutic foods.”
I often use fresh, whole bitter melon in my private practice with my clients who have blood sugar dysregulation, and/or cardiometabolic issues. I also utilize it for liver and digestion support because of its bitter flavor profile, and other attributes.
Safety and Precautions
Consuming reasonable amounts of bitter melon is generally considered very safe for most people. However, if you have a chronic illness, or are taking over the counter dietary supplements, and/or pharmaceutical medications, it would be best practice to check for any possible side effects and interactions. It can have mild to moderate interactions with many commonly prescribed medications, especially ones that lower blood sugar. Moreover, women who are pregnant, or breastfeeding should avoid bitter melon and bitter melon supplements, due to potential harmful side effects.
National Nutrition Month 2025: Food Connects us
The theme of March 2025’s National Nutrition Month is Food connects us. We all need to eat, and this necessity connects us together in the tight-knit fabric of life. The commonly used saying of “breaking bread,” which means to have a meal together, allows us to bond with one another. Enjoying a nourishing, delicious meal with people has the ability to tear down barriers, and to help us find a middle ground with one another.
Diversity in Nutrition and Dietetics
Food connects me to my family and culture, the community, the Earth, and to my ancestors. As a Dietitian of color, I’m proud to serve the South Asian and other ethnic communities with cultural knowledge, and sensitivity. Much more diversity is needed in the field of nutrition and dietetics. We can support this change by honoring, and learning more about the many cultures present here in the US. In addition, it’s vital to become knowledgeable of, and to take into account, the cultural beliefs and practices of the clients we are working with.
My Grandparents
Before I talk about how my grandparents enjoyed bitter melon, I want to briefly tell you about them. I never really knew my grandparents, unfortunately. My Dad’s parents passed away when I was very young, and my maternal grandfather passed away before I was born. My maternal grandmother lived in Gujarat, India, so I seldom got to see her. All of these stories about them are passed down to me from my parents. My grandparents were all Gujarati (born and raised in the state of Gujarat, India), devout Hindus, and ate a lactovegetarian diet their entire lives.
My Maternal Grandparents
Chandulal (L) and Maniben (R) Talati
My maternal grandmother didn’t have the best education growing up in Gujarat, India, but she made up for that with her street smarts, and ability to learn quickly. She was clever, and incredibly strong. At the same time, she was a leader in her community, and had tough, yet loving, feminine energy. She was an unofficial midwife, delivering several babies successfully in her neighborhood, without any formal training.
When all other medicines had failed, she nursed me back to health after I was stricken with a stomach illness, while on a trip to India when I was 3 ½ years old. She was inventive, and had ingenuity. She was also left-handed, like me! I see so much of herself in me, and feel that she passed down her talent for women’s health, and natural healing to me.
My Mom describes her Dad as a happy, kind, and loving person, that would give you the shirt off his back. He was a business owner, and paved his own way in life. My Mom often tells me that she sees so much of her Dad in me, because of my generous, and gentle nature. I wish I could have met and known my maternal grandfather, but I know he is with us always, guiding us.
My Paternal Grandparents
Chimanlal (L) and Mahalaxmiben (R) Shah
My paternal grandfather was a stern, austere, and very strong-willed man. I didn’t get to interact with him very much growing up, sadly. But, I most likely get my stubborn streak from him, haha. My Dad and his 6 brothers and sisters grew up on a gigantic farm in Gujarat, as my grandfather was a 2nd generation farmer. They also had lots of horses, and buffalo. They would wake up early and take care of the crops, and feed and tend to the animals before going to school. My grandfather would often wake up before dawn, and start the day’s chores, and activities.
His dream was for all of his children to come to the United States, and achieve the American Dream of wealth, and prosperity. He lived to see that happen. My Dad also said that he was a skilled forager, and could identify and name hundreds of plants. That was very cool for me to learn, as I am a newbie forager slowly learning to identify both plants and mushrooms. I think of my grandfather when I go out foraging, and imagine he is with me, helping me along the way.
My paternal grandmother was the embodiment of patience, motherly love, and calmness. She had a gentle, nurturing spirit that could assuage even the most difficult temperaments. She gave birth to 7 healthy kids across two decades, and raised them all to be successful people. My Dad said she was an amazing cook, and would make elaborate meals for her family regularly. I think she is one of my ancestor guides because she has visited me in my dreams, and her energy is always so comforting, and reassuring. In these dreams, she would always tell me that everything was going to be ok.
My grandparents and parents lived hard, arduous lives, so I didn’t have to. All that I have here as a first-generation Gujarati American, is because of my parents, and my grandparents. I stood on their shoulders, successes, and sacrifices, so that I could achieve my dreams. I dedicate this blog post to them.
How they prepared bitter melon
My maternal grandmother prepared bitter melon the way my Mom does: chopped up, and cooked with potatoes.
My paternal grandmother cooked bitter melon this way as well, but she would make a stuffed bitter melon version too. It uses chickpea flour, oil, and lots of spices. Chickpea flour is full of plant-based protein, and the spices add lots of flavor, and health benefits. Of course, the bitter melon is extremely nutritious as well. It’s naturally gluten-free, vegan (if you use coconut or avocado oil), nut-free, and soy-free. It’s a simple, yet delicious and satisfying meal. She taught it to my Mom, when my Mom lived with her back in India. My Mom then passed it down to me.
I now share this family recipe, straight out of my paternal grandmother’s kitchen, with you all below. Making this dish connects me to her, and to all of my ancestors. My paternal grandmother made her food with so much love and care. I hope that when you make this recipe, you feel the wisdom and love of my ancestors.
My Paternal Grandmother’s Stuffed Bitter Melon (Bitter Gourd) Recipe
INGREDIENTS FOR 2-4 SERVINGS:
4-6 medium Indian bitter melons
1 cup of chickpea (besan) flour
½ teaspoon ground cumin or to taste
½ teaspoon ground coriander or to taste
½ teaspoon ground turmeric or to taste
½ teaspoon garam masala or to taste
¼ teaspoon ground red chili powder or to taste
Salt and pepper to taste
Olive oil
A small pinch of hing (asafoetida)
1/4 teaspoon mustard seeds or to taste
1-2 TBS of avocado oil, coconut oil, or ghee for pan frying
COOKING INSTRUMENTS:
Clean container bowls for holding ingredients
Knife and cutting board
One chop stick for coring the bitter melon
Steamer to steam the bitter melon
1 large pan for heating the chickpea flour, and for browning the steamed stuffed bitter melon
DIRECTIONS:
- Take the one cup of chickpea flour, and lightly brown it in the large pan on low-medium heat for 5-10 minutes. Make sure not to burn it, or it will have a bitter and acrid taste
- After it turns a slight golden brown, take it off the heat and put the chickpea flour into a clean glass or steel bowl. Save the large pan for later, when you sauté the steamed pieces
- Stir in the spices, salt, and pepper. Then pour and mix a little bit of olive oil at a time into the spiced chickpea flour, until there’s just enough to make it crumbly, and slightly sticky. This is going to be the stuffing for the bitter melon
- Thoroughly rinse and wash each bitter melon. Then using your knife and cutting board, cut it into 3 inch pieces. If some pieces are bigger or smaller, it’s fine
- Taking the chop stick, gently core and remove the inner pith, and seeds. You can compost this if you would like
- Take the hollowed out bitter melon pieces, and carefully stuff them with the filling you made in step 3. Make sure the ends are sealed off by patting the stuffing down to make a flat surface. If you have extra filling leftover, you can save it for another batch, or you can cook it with the bitter melon in step 8. It can be a yummy addition to the dish
- Place the stuffed bitter melon pieces into your steamer, and steam until fork tender (depending on your steamer, this usually takes 15-30 minutes)
- Heat up the large sauté pan you used in steps 1 & 2, on medium-high heat. Add in 1-2 tablespoons of oil (I use coconut oil because the sweetness balances out the bitterness very well), and when it’s hot enough, throw in a small pinch of hing, and the 1/4 teaspoon of mustard seeds. Then add in the steamed stuffed bitter melon pieces, and optionally, any leftover stuffing
- Cook and stir frequently, for about 5-7 minutes, until the bitter melon is slightly browned, and crispy on the outside. Take off the heat
- Let it cool, and then enjoy it with a side of rice, roti, or daal! 🙂
