April 15 (Punjab Khabarnama) : Lauki, also known as bottle gourd, is a humble vegetable with superpowers! This summer staple isn’t just refreshing, it’s also packed with health benefits, making it a perfect addition to your diet, especially during the hot summer months and Navratri fast.
Dr Dilip Gude, senior consultant physician at Yashoda Hospitals, Hyderabad, explained why lauki deserves a place on your plate. “Eating lauki every week in summer is good for your health as it helps to hydrate the body. Except there are some precautions one needs to be mindful of,” he said.
Let’s dive into the health benefits of eating lauki, and any precautions one might need to take.
Lauki: A nutritional powerhouse
Lauki boasts an impressive nutritional profile, rich in essential vitamins and minerals like Vitamin C, B complex, and K. It’s also a good source of dietary fibre, making it a friend for your gut health and digestion.
Dr Gude highlighted how lauki’s fibre content can aid weight management by keeping you feeling full and reducing overall calorie intake.
With its high water content (around 92%), lauki is a natural hydrator, perfect for combating the scorching summer heat. It also helps regulate blood pressure and heart rate due to its potassium content, according to Dr Ranga Santhosh Kumar, consultant general physician & diabetologist at Yashoda Hospitals, Hyderabad.
“100grams of lauki gives about 17 calories and 2.9g fiber and can be eaten twice or thrice a week,” said Dr Gude.
Benefits beyond the basics
Lauki’s benefits extend far beyond hydration and digestion. Dr Kumar and Dr Gude shared a glimpse of what lauki can do for you:
Boosts Immunity: Lauki’s Vitamin C content strengthens your immune system, making you more resistant to infections.
Detoxification: Lauki aids the body’s natural detoxification process, promoting overall well-being.
Beautiful Skin: Lauki is a friend to your skin! Its vitamins and minerals promote healthy skin function and rejuvenation.
Sound Sleep: Lauki may even help improve your sleep quality.
Kidney Health: Lauki’s low potassium and sodium content make it suitable for those with kidney concerns.
Lauki is also a staple food during Navratri fasting due to its easily digestible nature.
A word on side effects
While lauki is generally safe for most, it’s important to be aware of potential side effects, said Kumar:
Toxicity: Lauki can contain cucurbitacins, which can cause stomach upset in some individuals, especially if the lauki is bitter. Choose lauki carefully and avoid bitter ones.
Allergic Reactions: Some people may be allergic to lauki, experiencing swelling, rashes, or itching.
Blood Sugar: Though generally safe for diabetics due to its low glycemic index, it’s important to monitor blood sugar levels as excessive consumption might cause variations.
Medication Interactions: Lauki may interact with certain medications, particularly those for diabetes and blood pressure. Consult your doctor before incorporating large amounts of lauki or concentrated forms like juice into your diet.
Lauki is a versatile vegetable that can be enjoyed in various ways – curries, soups, stir-fries, even desserts! So, this summer, incorporate lauki into your diet and experience its refreshing and health-promoting benefits. And for those observing the Navratri fast, lauki is a delicious and nutritious way to stay nourished and energised throughout the nine days.
