What is Bitter Melon?

Bitter melon, also known as bitter gourd or its latin name Momordica charantia is a member of the gourd family alongside squashes and watermelon.  Despite being in the same family as watermelons it doesn’t have any of the sweetness, instead (shocker) it’s bitter. As you can see in the photo, it’s kind of got that warty-cucumber vibe going.

Bitter Melon contains a plethora of nutrients like Vitamins A, B1, B2, B3, B9, C and E, calcium, iron, magnesium, manganese, phosphorous, potassium and zinc alongside antioxidant compounds.  Despite these nutrients, it’s been the phytochemicals that have received a lot of attention, particularly for their effects on blood sugar.

It’s been used in cuisine and as a medicine in a number of areas including Asia, Africa and some of the Caribbean.  Both Traditional Chinese Medicine and Ayurvedic practitioners have used this as a plant to treat diabetes.  On top of that, it’s a stable in the diet of the Okinawans, a 'blue-zone’ region in Japan renowned for longevity.

Some of its other medicinal effects include;

How does it help with lowering blood sugar?

You came here to learn about its effect on blood sugar, so I’m gon’ tell you how it works on blood sugar.

First off, does it work?

There are many studies showing that Bitter Melon can improve blood sugar levels for diabetics and prediabetics alike.  

Here are just a few. 

Bitter melon juice improved the glucose tolerance in 73% of diabetics while another study showed diabetic men to have a 54% reduction in blood sugar in just 3 weeks. 

Before a high carb meal, bitter melon reduced the blood sugar spike in 50% of the individuals.

When compared to cucumber juice (move over medical medium), bitter melon juice was superior in lowering fasting blood sugar for prediabetics.  The higher the blood sugar was to begin with, the bigger the drop!   This was despite their being no effect on insulin levels.

Got a rodent friend, or just feel like extrapolating rat data to humans? Bitter melon was also found to reduce fasting blood glucose by 48% in diabetic rats.

But how? Why?

Now that we know it can help, lets look at the how and why. 

There are many mechanisms by which bitter melon can lower blood sugar.  For a refresher on how sugar, insulin and your body all interact, see this article (Insulin resistance – start here).

Contains Insulin mimetics

One of Bitter Melon’s constituents is Polypeptide-P.  This is known as an insulin-mimetic, a compound that has similar effects to insulin in the body. 

This enables glucose to enter the cells, without raising the body’s insulin levels.

Inhibits gluconeogenesis

Gluconeogenesis is the process where the Liver makes glucose. 

Bitter Melon has been shown to inhibit this process, thus lowering blood sugar.

Increases Insulin Sensitivity

Diabetes is characterised by a loss of insulin sensitivity, also known as insulin resistance.  In the case of insulin resistance, despite there being ample insulin in the blood stream, the cells don’t respond to its effects. 

Bitter melon can improve insulin sensitivity and in doing so can lower both blood sugar and insulin secretion, preventing damage caused by high blood sugar and destruction of the pancreas beta cells (makes insulin).

Increases the number of pancreatic beta cells

There is some evidence in rats that Bitter Melon can even regenerate the insulin-producing beta-cells in the pancreas.

Decreases intestinal glucose absorption

The heading says it all really (but I like to talk).  By reducing the amount of glucose absorbed via the intestines, blood sugar doesn’t increase as much.

AMPK activation

Bitter Melon has also been shown to activate the AMPK pathway.  This is one of the pathways activated by exercise.  So to say that bitter melon is like exercise in a bottle is not that far-fetched.

I won’t get into the science of how it works, but activating AMPK is another pathway for getting glucose out of the bloodstream and into the cells.  AMPK activation also partakes in fat metabolism, which can lead to weight reduction.  Obesity is a key risk factor in insulin resistance and diabetes!

The shotgun approach

As we can see, Bitter Melon lowers blood glucose by its effect on many different pathways, earning it this week’s Shotgun-Approach award.

Where to get this wonder fruit you ask?
Plenty of places.  Firstly, you can find it as a food in some Asian markets.  If this isn’t available, you’re not a fan of the flavour or you want more convenience, check out this amazing Bitter Melon product.