Benefits of Tendli, Ivy Gourd

In the Indian culinary landscape, Tendli (also known as Ivy Gourd, Tindora, Kundru, Kovakkai, or Dondakaya depending on the region) is a small, green, elongated vegetable widely appreciated for its unique texture and mild flavor. Belonging to the pumpkin family, it's a tropical vine whose young, unripe fruits are most commonly used in cooking. While it might be overlooked by some, Tendli is a versatile vegetable that finds its way into various traditional and modern Indian dishes. It's frequently prepared as a dry stir-fry (sabzi or bhaji), often with a simple tempering of mustard seeds and curry leaves, or incorporated into mixed vegetable curries and flavorful rice dishes like Tendli Bhaat. Its ability to absorb spices well makes it a favored ingredient across diverse regional cuisines, from the tangy Goan preparations to the spicy Andhra fries, and the simple Gujarati sabzis. Beyond its culinary uses, Tendli is also recognized in Ayurveda for its potential health benefits, particularly in relation to blood sugar management and boosting metabolism.

5 Health Benefits of Tendli

1. Tendli helps in weight loss  : 

Tendli (Ivy Gourd) is an excellent vegetable to incorporate into a diet focused on weight loss due to its impressive nutritional profile. This humble gourd is naturally low in calories while being high in dietary fiber and water content. This combination is highly beneficial: the high fiber helps to promote a strong sense of satiety, making you feel fuller for longer periods and significantly reducing the likelihood of overeating or reaching for unhealthy snacks between meals.

Beyond its fiber content, Tendli is also known to possess properties that can boost metabolism. A higher metabolic rate means your body burns more calories at rest, aiding in more efficient fat burning. Furthermore, some research suggests Tendli can help in preventing pre-adipocytes (immature fat cells) from converting into mature fat cells and may also have a positive impact on blood sugar levels, which indirectly supports weight management by preventing energy crashes and subsequent cravings.

Try the recipe of Tendli aur Matki ki Subzi. Click here for Weight Loss Diet.

2.  Tendli good for diabetics :

Tendli (Ivy Gourd) is highly regarded in the Indian context for its potential benefits in managing diabetes. This vegetable is known to possess compounds like charantin and polypeptide-p, which are believed to help regulate blood sugar levels and improve insulin sensitivity. Its traditional use in Ayurvedic medicine for diabetes management further underscores its reputation. Incorporating tendli into the diet can contribute to a more stable blood glucose response, making it a valuable addition for individuals looking to control their blood sugar naturally.

Beyond its direct impact on blood sugar, tendli's high fiber content plays an important role in diabetes management. Dietary fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood sugar after meals, rather than sharp spikes. This sustained release of glucose is crucial for diabetics. Additionally, its low-calorie nature makes it a suitable vegetable that can be consumed in larger quantities without significantly impacting calorie intake, further supporting overall dietary management for diabetics.

3. Tendli Good for Your Heart

Tendli is great for your heart thanks to its potassium and antioxidants. Potassium helps keep your blood pressure in check by balancing sodium and relaxing blood vessel walls, which eases the strain on your heart. Plus, its antioxidants fight off harmful oxidative stress and inflammation, both of which can lead to heart problems.

4. Tendli is High in Fiber

You'll find a lot of dietary fiber in Tendli. Fiber is essential for healthy digestion, keeping things moving smoothly and preventing constipation. It also plays a big role in managing blood sugar by slowing down how quickly glucose gets absorbed, preventing sharp spikes after meals. This extended feeling of fullness can also help you manage your weight by stopping you from overeating.

5. Tendli Rich in Antioxidants

Tendli is packed with various antioxidants, including vitamins A and C, and beta-carotene. Antioxidants are vital for fighting off free radicals—unstable molecules that can damage cells and contribute to chronic diseases, inflammation, and premature aging. By neutralizing these harmful substances, Tendli helps protect your cells, strengthens your immune system, and contributes to your overall well-being.

6. Supports Energy Metabolism

You'll find B vitamins, particularly thiamine (B1), in Tendli, which are crucial for energy metabolism. These vitamins act as helpers (coenzymes) in converting carbohydrates, fats, and proteins from your food into usable energy. Getting enough B vitamins from foods like Tendli ensures your body can efficiently produce energy, warding off fatigue and supporting sustained vitality throughout your day.

Nutritive Information for Tendli (Ivy Gourd):

1 cup of tendli is about 150 grams
RDA stands for Recommended Daily Allowance.

Energy – 31 calories
Protein – 4 g
Carbohydrate – 5 g
Fat – 0.3g
Fiber – 1.5 g

Scientific Name of Tendli : Coccinia grandis

See full nutritional details of tendli in Tendli glossary click here.