Bhagyashree tries lai ki sabzi, says ‘it’s great for weight watchers’

What are the nutritional benefits of bottle gourd leaves and bamboo shoots?

Bottle gourd leaves and bamboo shoots each offer unique nutritional profiles. As Kanikka Malhotra, consultant dietician and certified diabetes educator highlights, bottle gourd leaves are low in calories and rich in essential nutrients. “Bottle gourd leaves provide approximately 39 kcal per 100 grams, with a modest 2.3 grams of protein and minimal fat at 0.7 grams,” she explains. They contain about 6.1 grams of carbohydrates, including 1.3 grams of fibre, which supports digestion and gut health. The leaves also offer essential minerals such as calcium (80 mg) and phosphorus (59 mg) for bone strength and iron to aid oxygen transport—small amounts of vitamins A, C, and B-complex vitamins further support immune function and overall wellness.

Bamboo shoots are another nutritious choice, commonly found in North Eastern cuisine. “Bamboo shoots are low in calories, with about 64 kcal per cup (155 grams). They contain 2.5 grams of protein, 4.5 grams of mostly healthy fats, and approximately 5 grams of carbohydrates, including 2 grams of fiber for digestive support,” Malhotra shares. Rich in copper (19% of the daily value), they benefit skin health and brain function, while vitamin B6 supports various bodily processes. Bamboo shoots also provide antioxidants through vitamin E, potassium, phosphorus, and iron, contributing to overall wellness.

Why traditional ingredients outshine regular vegetables

Traditional ingredients like bottle gourd leaves and bamboo shoots can offer more diverse health benefits than more common vegetables. “Bottle gourd leaves and bamboo shoots are excellent additions to a balanced diet, offering low-calorie options ideal for weight management. Both are rich in fibre, which promotes digestive health and helps lower the risk of chronic diseases like heart disease and diabetes,” says Malhotra. The high nutrient content in these foods — such as calcium for bone health, vitamins A and C for immunity, and B vitamins for metabolic support — makes them an ideal addition to daily meals.

Bottle gourd leaves and bamboo shoots are excellent additions to a balanced diet (Source: Freepik)

Spicing up with bhoot jolokia

The spicy kick in Lai Ki Sabzi comes from bhoot jolokia, which may have metabolic benefits. Malhotra notes, “Including bhoot jolokia in dishes like Lai Ki Sabzi can potentially enhance metabolism and support weight management. The capsaicin in bhoot jolokia boosts metabolic rate by increasing energy expenditure and fat oxidation.” Additionally, capsaicin’s spicy flavour promotes satiety, potentially helping control calorie. It may even influence fat-loss hormones, making it a flavorful option for those seeking weight management.

Moderation is vital with spicy foods

Though bhoot jolokia offers benefits, Malhotra advises moderation. “Incorporating spicy foods like bhoot jolokia into a regular diet can have positive and negative long-term health effects. On the positive side, capsaicin may boost metabolism, aid weight management, and improve gut health by promoting beneficial bacteria,” she explains. However, excessive use can cause digestive issues, such as heartburn and ulcers. Malhotra emphasises, “Moderation is key to enjoying the benefits while minimising potential risks.”

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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