Pointed gourd, also known as parwal or patol, is a small, green vegetable gaining recognition for its nutritional value. This member of the gourd family, Trichosanthes dioica, is primarily cultivated in eastern and northern India, and other parts of the Indo-Malayan area. Its mild flavor and adaptable nature make it a versatile ingredient worth exploring for its dietary contributions.
Nutritional Breakdown
Pointed gourd is a low-calorie vegetable, containing 20-24 calories per 100 grams. It is low in fat, with about 0.2-0.3 grams per 100 grams, and contains no cholesterol. Each 100-gram serving provides 3.5-10.2 grams of carbohydrates and 1.4-2.9 grams of protein.
This vegetable is a good source of dietary fiber, offering 2.6-3 grams per 100 grams, primarily found in its peel. Pointed gourd is rich in several vitamins, including Vitamin A, Vitamin C, and B-complex vitamins like B1 (thiamine), B2 (riboflavin), and B3 (niacin). Minerals present include potassium, calcium, magnesium, and phosphorus. It also contains modest levels of iron.
Health Advantages
The fiber content in pointed gourd promotes digestive health. It regulates bowel movements, which can alleviate constipation and support gastrointestinal well-being. The seeds within the gourd contribute to easing the passage of stools.
Pointed gourd contributes to blood sugar management. Its fiber aids in the slow release of glucose into the bloodstream, which helps maintain stable blood sugar levels and prevent sudden spikes. Research suggests that compounds in pointed gourd may increase insulin secretion and improve insulin sensitivity.
The vegetable possesses antioxidant properties, due to compounds such as vitamins A and C, flavonoids, and polyphenolic antioxidants like alpha-carotene, lutein, and zeaxanthin. These antioxidants protect cells from damage caused by free radicals, which can contribute to premature aging of organs. This protective action extends to liver health, where antioxidants neutralize free radicals and may reduce inflammation.
Pointed gourd supports heart health through its blend of nutrients. Its high fiber content helps lower levels of “bad” cholesterol (LDL), while potassium regulates blood pressure by balancing sodium levels in the body. Its low-calorie and low-fat profile also contribute to cardiovascular wellness.
Vitamin C in pointed gourd supports immune system health. This vitamin bolsters the body’s defenses against infections, reducing susceptibility to common ailments like colds and flu. Pointed gourd also possesses antibacterial and antifungal properties.
Culinary Applications
Pointed gourd’s mild flavor and soft texture make it a versatile ingredient. It is commonly used in Indian cuisine, prepared in both dry and gravy-based recipes. Common cooking methods include stir-fries, curries, and stuffed preparations.
Before cooking, pointed gourds are typically peeled and cut into desired shapes, such as slices or halves. The tender seeds inside are often left intact, as they add a pleasant crunch and flavor to cooked dishes. The vegetable absorbs the flavors of spices well, making it suitable for dishes like Aloo Parwal Ki Sabzi (potato and pointed gourd curry) or stuffed pointed gourd, known as Potoler Dorma. It is also incorporated into soups or combined with other vegetables.