Ridge gourd, known as Torai in Hindi, is a common green vegetable found in Indian kitchens. It has a long, ridged shape and soft inner flesh that’s often used in curries, soups, and stir-fries. While it may appear basic, ridge gourd is packed with nutrients that can support your overall well-being.
Let’s explore its nutrition, health benefits, how to eat it, and who may need to avoid it
1. Nutritional Value of Ridge Gourd
Ridge gourd is light, low in calories, and full of water and fiber. According to IFCT 2017, 100g of ridge gourd contains:
- Calories: 15–20 kcal
- Fiber: 2–3 g
- Carbohydrates: 3–4 g
- Protein: ~1 g
- Vitamin C, Vitamin A, Iron, Magnesium, Potassium
- Water: Over 90%
- Fat: Less than 1 g
It’s ideal for those seeking a low-calorie, high-hydration vegetable with multiple health benefits.
2. Main Health Benefits of Ridge Gourd
Improves Digestion
Its fiber content promotes healthy bowel movements and helps prevent constipation.
Aids in Weight Loss
Being low in calories and fat, ridge gourd keeps you full while supporting weight management.
Regulates Blood Sugar
The vegetable’s low glycemic index and fiber make it helpful for people managing diabetes.
Strengthens Immunity
Rich in Vitamin C and antioxidants, it supports immune function and protects against infections.
Liver Detox Support
Traditionally used in Ayurveda, ridge gourd may assist in natural liver cleaning.
3. How to Include Ridge Gourd in Your Diet
- Stir-fried Torai Sabzi
- Cooked with Moong Dal
- Ridge Gourd Curry with Coconut
- Light Ridge Gourd Soup
- Stuffed Ridge Gourd with Spices
Make sure to peel the outer hard ridges and use only tender, fresh ridge gourds for best taste and benefits.
4. Who Should Not Eat Ridge Gourd
While generally safe for most people, some should avoid or limit ridge gourd:
- ❌ People with low blood sugar (hypoglycemia): Ridge gourd may lower sugar levels further.
- ❌ Individuals with weak digestion or prone to gas: In some cases, it may cause bloating.
- ❌ Those on diuretic medication: Its water content may increase urination.
- ❌ Allergic individuals: Although rare, if you notice itching, rash, or discomfort after eating, stop consumption and consult a doctor.
- ❌ Pregnant women (raw juice): Avoid drinking raw ridge gourd juice without medical supervision.
Always consult a doctor or dietitian before making major dietary changes, especially if you have a health condition.
Conclusion
Ridge gourd (Torai) is a simple, nutritious, and low-calorie vegetable with multiple health benefits. From aiding digestion to supporting liver function and controlling blood sugar, it deserves more attention in your daily meals. Just remember, like any food, it may not suit everyone, so it’s always best to understand your body’s needs.
