When is bitter melon most nutritious to eat raw

Bitter gourd is most nutritious when eaten raw in a fresh and undercooked state. Bitter melon is rich in active ingredients such as vitamin C, dietary fiber, and bitter melon extract. High temperature cooking may lead to the loss of some nutrients. Eating bitter gourd raw can maximize its biological activity in clearing heat, relieving summer heat, and regulating blood sugar, but those with spleen and stomach deficiency and cold should control their intake.

The vitamin C in bitter gourd is sensitive to heat and can be easily destroyed by prolonged heating. Raw food can fully obtain this component. Bitter melon extract is a key substance in the hypoglycemic effect of bitter melon. Studies have shown that its heat resistance is poor, and eating it raw is more conducive to its ability to regulate blood sugar. Fresh bitter gourd has a high dietary fiber content, and direct consumption can promote gastrointestinal peristalsis and help improve constipation problems. Choose tender bitter gourd with lush green and intact skin, wash it and slice it for cold mixing or juice extraction to reduce nutrient loss. Some people may experience gastrointestinal discomfort when eating bitter gourd raw, and mild blanching treatment can reduce irritation. Quickly blanching bitter gourd and then chilling it can not only soften the fiber and improve the taste, but also retain more nutrients. Bitter melon seeds contain a small amount of toxic ingredient cucurbitacin. Before eating raw, the white flesh of the melon should be thoroughly removed. Pairing a small amount of ginger, garlic, or honey with cold dishes can neutralize coldness and enhance flavor acceptance. Bitter gourd is cold in nature, and it is recommended to control the daily intake within 100 grams. It should not be consumed on an empty stomach. Paired with high-quality protein foods such as eggs and lean meat, it can balance the cooling characteristics. Menstrual women and diarrhea patients should avoid eating raw. If abdominal pain and diarrhea occur after consumption, it should be stopped immediately. When storing, it should be refrigerated and consumed as soon as possible. After cutting open, leaving it for more than two hours can easily breed bacteria. In the selection of bitter melon varieties, varieties with obvious surface nodules usually have higher levels of bitter substances and higher nutrient density.