Health benefits of Bottle gourd/ Lauki and its must-try delicious recipes

Regarded as one of the healthiest vegetables, bottle gourd also known as lauki or doodhi in India is a powerhouse of nutrients and health benefits.
Bottle gourd is a cucurbitaceous veggie that falls along with other gourds and melons and is a running and climbing vine. It is harvested young which has light green smooth skin and white inner flesh.

Did you know bottle gourd or lauki is believed to be one of the first plants to be cultivated in the world? 🤔 (our favorite wiki says that)

When it comes to dietitians, bottle gourd is the most recommended veggie due to its innumerable nutrient content.

High on water and rich in vitamins and minerals, it is also an effective home remedy for many health issues.

So, if you are the one who prefers home remedies over medicines, then this humble green veggie truly deserves space in your kitchen.

So enough introduction is done. Now let’s check out a few reasons to embrace Bottle Gourd or Lauki whole-heartedly in your daily diet:

  1. Promotes weight loss
    1 cup of bottle gourd contains only about 17 calories and 0.1 gram fat. This is an ideal ingredient for low-cholesterol diet and weight watchers. Also packed with dietary fibers (2.9 gm) thus keeps you full for long and promotes weight loss.
  2. Ideal thirst quencher
    Bottle gourd contains approx 96% of water and that’s the reason it is considered a perfect thirst quencher. It also prevents fatigue, especially during summers.
  3. Low in carbs
    It is not only low in carbs (about 3.6 gm per cup) but also shows up in the list of low glycemic index foods. Diabetics can safely include this in their diet without fearing the fluctuations in their blood sugar levels.
  4.  Keeps heart healthy
    Having a bowl of boiled lauki daily helps in lowering blood cholesterol levels and thus keeps the heart healthy.
  5. Relieves stress
    Our modern lifestyle is actually not good if we judge it from the point of being healthy both physically and mentally. But atleast we can choose good food to eat. Bottle gourd is rich in ‘choline’– a kind of neurotransmitter that improves the functioning of the brain and thus prevents stress and depression too.
  6. Skincare and protection
    The high vitamin C content in Lauki cleanses the skin from inside and controls the release of oil on the face, thus regulating acne breakouts caused by excessive sweating and oil generation in summer. It also aids in delaying the graying of hair.
  7. Treats constipation
    Rich in dietary fibre which is beneficiary to the gut, bottle gourd is easy to digest and is helpful in curing constipation and even piles. According to Ayurveda, serving it with curd works as an effective remedy.
  8. Cures urinary infections
    The loss of fluids can cause kidney stones fluids and induce or aggravate urinary infections. Add lauki to your diet to break calculus or stones in the body and serve as an alkaline mixture to treat infections. It also helps in relieving liver inflammation.

1 cup of chopped bottle gourd is about 145 grams

Energy – 17 calories
Protein – 0.3 g
Carbohydrate – 3.6 g
Fat -0.19
Fiber – 2.9 g

Although we know , if there ever is an Award for the most favourite curry, then the humble lauki curry may never really win it 😅
But you need to check out these delicious recipes to make with bottle gourd, which can balance out to include this healthy ingredient in your diet without compromising on your taste buds.

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