Nutrition alert: Here’s what a 100-gram serving of kundru or tindli contains

Unfamiliar with kundru? Don’t worry, you’re not alone. This slender green veggie, also known as ivy gourd, tindli or tindora, might not be a household name globally, but it boasts a rich history and a unique flavour profile waiting to be explored.

Native to tropical regions of Africa and Asia, kundru has been cultivated for centuries for its edible immature fruits and tender shoots. Prized for its versatility, it can be enjoyed raw in salads, stir-fried, curried, or even pickled. But kundru’s appeal goes beyond the culinary.

Because of its high water and mineral content, G. Sushma, clinical dietician at CARE Hospitals, Banjara Hills, Hyderabad, advised eating it during summer.

The recommended serving size of ivy gourd can vary depending on factors such as individual nutritional needs, dietary preferences, and overall calorie intake. However, a typical serving size of ivy gourd is about ½ to 1 cup of cooked vegetables, which is roughly equivalent to 100-150 grams, she said. “Aim to include it in your meals a few times per week to reap its nutritional benefits.”

Kundru is good for summer. (Representational image/File)

Sushma helped us further break down the nutritional powerhouse that is kundru.

Nutrition profile of kundru

This tropical vine with edible fruits is commonly used in various cuisines, especially in South and Southeast Asia. Here’s a general overview of kundru’s nutritional profile per 100 grams:

Health benefits of kundru

Sushma explained the health benefits of kundru:

Antioxidant Powerhouse: Rich in vitamin C, beta-carotene, and flavonoids, it combats free radicals, reducing chronic disease risk.

Blood Sugar Regulation: Potential hypoglycemic properties may aid blood sugar management for diabetics.

Weight Management Friend: Low in calories and carbs, with high fibre content for satiety and blood sugar control.

It is good for managin weight (Photo: Freepik)

Digestive Health Champion: Promotes regularity and a healthy gut microbiome with its prebiotic fiber.

Heart Health Hero: The fibre and antioxidants work together to improve heart health.

Eye Health Protector: Vitamin A and beta-carotene shield eyes from age-related macular degeneration and cataracts.

Immune System Booster: Vitamin C helps stimulate white blood cell production to fight off infections.

Can diabetics consume it?

Foods with a low glycemic index (GI) are digested and absorbed more slowly, resulting in gradual and steady increases in blood sugar levels, explained Sushma adding that kundru too has a low GI, making it particularly beneficial for individuals with diabetes who need to manage their blood sugar levels effectively.

However, individuals taking diabetes medications should consult a healthcare provider before consuming large amounts due to potential interactions, making the blood sugar too low.

Is it beneficial for pregnant women?

Ivy gourd, rich in vitamins C, A, folate, potassium, and iron, is a valuable addition to a pregnancy diet. Its low calories and high fibre content can help manage weight gain, prevent constipation, and promote satiety, said Sushma. The high water content aids in hydration, crucial for fetal development.

Is it beneficial for pregnant women? (Representational/ File)

Things to keep in mind

Allergies: While rare, allergies can occur in those with sensitivities to the Cucurbitaceae family (cucumber, melon, squash). Symptoms include itching, swelling, hives, or difficulty breathing. Seek medical attention if you experience any adverse reactions.

Overconsumption: Large quantities, especially raw, may cause bloating, gas, or diarrhea.  It also contains oxalates, which can contribute to kidney stones in susceptible individuals.

Myths and facts

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