Bitter melon is a summer staple for southerners and a highly beneficial seasonal food. Rich in vitamins and minerals, it contains potent fat-cleansing and weight-loss components that accelerate detoxification. It clears heat and dispels summer heat, sharpens vision and neutralizes toxins, lowers blood pressure and blood sugar, promotes urination and cools the blood, relieves fatigue and calms the mind, benefits the kidneys and diuresis, and boosts energy and vitality.
Per 100g, bitter melon contains only 18 calories—7 fewer than tomatoes favored by dieters and just 3 more than cucumbers—yet it provides greater satiety. Moreover, its bitter melon extract has been experimentally shown to block the absorption of 100g of fat with just 1mg.
Is bitter melon better eaten raw or cooked?Experts suggest that eating it raw allows for more comprehensive nutrient absorption. Research also indicates that raw bitter melon contains lipase, which aids weight loss—though consuming 2–3 raw melons daily is necessary for noticeable effects. Cooking it by blanching or stir-frying in hot oil reduces bitterness to a level most people find palatable, but some nutrients are lost in the process.
Choose based on your personal circumstances. If you tolerate the bitterness and experience no digestive discomfort, raw consumption is suitable. Elderly individuals or diabetics with poor dental health may need to cook it thoroughly; in such cases, consuming the cooking liquid is advisable. Note that raw bitter melon has a cooling nature, so those with spleen deficiency or stomach cold should avoid it. Additionally, pregnant women should exercise caution.
During hot, dry summers, regularly applying chilled bitter melon slices can instantly relieve skin dryness. Bitter melon also nourishes fair skin, soothes irritation, and provides hydration.
There are roughly three common types of bitter melon, all well-suited for blending into juices with other fruits and vegetables—especially pineapple and celery, which enhance the flavor.
For hot summer days, try a refreshing bitter melon salad. Those who dislike bitterness can slice it thinly, soak in salt water to reduce bitterness, then toss with vinegar for a simple, crisp dish. To enhance it, add low-calorie ingredients like seaweed, cucumber, or tomato to boost nutrition without extra calories.
Here's a refreshing bitter melon salad perfect for summer, offering cooling benefits while harnessing bitter melon's weight-loss properties when eaten raw.
Ingredients: 1 bitter melon, 4 garlic cloves, 2 bird's eye chilies
Method:
1. Wash the bitter melon, trim both ends, halve lengthwise, remove seeds and pulp, then cut into 1.5cm wide x 3cm long pieces. Wash the red chili peppers and slice diagonally into rings. Peel and mince the garlic.
2. Toss bitter melon pieces with salt and cold boiled water until evenly coated. Cover with plastic wrap and refrigerate for 8 hours.
3. Combine 30ml light soy sauce, 15g granulated sugar, red chili rings, and minced garlic to make the marinade.
4. Remove the chilled bitter melon, drain excess liquid, add marinade, and mix well. Store in a cool, dry place for 1 day before serving.