7 Health Benefits of Kundru or Ivy Gourd You Shouldn’t Ignore

Kundru, also known as ivy gourd, is packed with nutrients like vitamins A and C, making it great for your health. Let’s explore the health benefits of kundru or ivy gourd.

Kundru, or ivy gourd, is a plant commonly found in India and other parts of Asia. Scientifically called Coccinia grandis, it belongs to the Cucurbitaceae family. The plant has heart-shaped, bright green leaves and oval-shaped fruits about the size of a small cucumber. Ivy gourd is a good source of vitamins A and C, as well as fiber, and is known for its potential benefits in managing diabetes and supporting overall health. This is why its fruit and leaves are widely used as a vegetable in many households. Here are the health benefits of kundru or ivy gourd.

Health Benefits of Ivy Gourd

1. May Help Manage Blood Sugar Levels Ivy gourd is known for its potential in managing diabetes. It contains compounds that may help regulate blood sugar levels by improving glucose metabolism and insulin sensitivity. According to a 2017 study in the International Journal of Pharmacognosy, its antihyperglycemic and antioxidant properties contribute to its therapeutic potential against diabetes.

2. Rich in Nutrients Ivy gourd is a good source of essential vitamins and minerals, including vitamins A and C, calcium, iron, and potassium, says nutritionist Shruti Keluskar. These nutrients are essential for overall health and well-being.

3. May Support Digestive Health The high fiber content in ivy gourd may aid digestion by promoting regular bowel movements and preventing constipation. It also supports gut health by acting as a prebiotic, which feeds beneficial gut bacteria.

4. Anti-Inflammatory Properties Ivy gourd contains bioactive compounds that have anti-inflammatory effects, says the expert. These can help reduce inflammation in the body, which is linked to various chronic diseases, including diabetes.

5. May Reduce Risk of Cancer Ivy gourd has antimicrobial, antifungal, antioxidant, and anti-cancer properties, according to a 2017 study in the Avicenna Journal of Phytomedicine. Antioxidants like beta-carotene and vitamin C in ivy gourd may help protect the body from oxidative stress and free radical damage, reducing the risk of cancer.

6. Supports Weight Management Due to its low-calorie content and high fiber, ivy gourd can be a great addition to a weight management diet. It helps keep you full for a long time, reducing overall calorie intake, says Keluskar.

7. Boosts Immunity The vitamin C in ivy gourd plays a crucial role in boosting the immune system. It helps in the production of white blood cells and enhances the body’s ability to fight infections, says the expert.

How to Include Ivy Gourd in Your Diet

You can enjoy the health benefits of ivy gourd through a variety of dishes:

• Mix ivy gourd with other vegetables like bell peppers, carrots, and beans for a colorful and nutritious stir-fry.
• Ivy gourd is commonly used in Indian curries, so you can cook it with tomatoes, onions, and spices like turmeric, cumin, and coriander.
• Pickle ivy gourd with mustard seeds, fenugreek, chili powder, and vinegar for a tasty accompaniment to meals.
• Add thinly sliced ivy gourd to salads for a crunchy texture.
• Stuff ivy gourd with a mixture of spices, onions, and grated coconut.

Possible Side Effects of Ivy Gourd

Here are some potential side effects of eating ivy gourd:

1. Hypoglycemia (Low Blood Sugar) Ivy gourd can lower blood sugar levels, which is beneficial for managing diabetes but may cause hypoglycemia in people who already have low blood sugar levels or are on blood sugar-lowering medication. Symptoms may include dizziness, confusion, and sweating.

2. Allergic Reactions Although rare, some people may be allergic to ivy gourd, says the expert. If you experience itching, swelling, or rashes, it is best to stop eating ivy gourd.

3. Digestive Issues Some people may experience digestive discomfort, such as bloating and diarrhea, especially when consuming ivy gourd for the first time or in excess. To avoid this, start with small amounts and gradually increase to see how your body reacts.

4. Interactions with Medications Ivy gourd can interact with medications, particularly those for diabetes and blood pressure, says the expert. If you are on any medication, especially for blood sugar or blood pressure, consult with your doctor to avoid potential interactions.

5. Impact on Kidney Health Ivy gourd is high in potassium, which might be problematic for people with kidney disease or those on a potassium-restricted diet. If you have kidney issues, consult with a doctor before consuming ivy gourd.

Generally, incorporating one to two servings (about 100 to 150 grams) of ivy gourd a few times a week can provide health benefits without causing adverse effects, says Keluskar.

Ivy gourd or kundru is usually consumed as a vegetable in curries and salads. Start by incorporating small amounts of ivy gourd into your meals to enjoy its health benefits.