Ash Gourd Juice: Overhyped Trend or Miracle Potion?

“When compared to consuming ash gourd as a whole food, the juice lacks dietary fibre, which is beneficial for digestive health and maintaining a feeling of fullness,” says Senior Nutritionist Akshita Reddy from Athreya Multi Speciality Hospital, Bengaluru.

17 May 2024

By Ishika Kumar

In the realm of health and wellness, ash gourd juice has emerged as a new contender, touted for its supposed miraculous benefits, particularly in weight loss and detoxification. 

Promoted by influencers, health enthusiasts and social media users, this juice has gained a reputation as a superfood capable of addressing a myriad of health issues. But is there substantial evidence behind these claims, or is ash gourd juice simply the latest wellness fad?

Understanding Ash Gourd Juice

Ash gourd, also known as winter melon, white pumpkin, wax gourd or safed petha in Hindi, is a versatile vegetable often featured in traditional Ayurvedic medicine. Known scientifically as Benincasa-hispida, it boasts a high water content and a mild flavour reminiscent of cucumber, as they belong to the same family. This vegetable is low in calories and provides a modest number of vitamins and minerals, including vitamins C and B, iron, magnesium and potassium.

Claims vs. Evidence

Promoters of ash gourd juice assert that it can lead to significant weight loss, detoxify the body completely, rejuvenate the skin and provide various other health benefits inside and out. However, a closer examination reveals that many of these claims lack robust scientific support.

Weight Loss

Ash gourd juice is low in calories, which can help maintain a calorie deficit when incorporated into a balanced diet. Senior nutritionist Akshita Reddy from Athreya Multi Speciality Hospital, Bengaluru, explains, “While ash gourd juice can contribute to a low-calorie diet, there is no strong evidence that it directly aids in weight loss beyond this factor.” The juice’s low energy density might help control calorie intake, but it does not possess any unique properties that enhance metabolic function or fat burning per se. 

Ash gourd juice might not be a magic bullet for shedding pounds, but its low-calorie nature can still be beneficial for weight management when combined with a healthy diet and exercise regimen.

Detoxification

The concept of food-based detoxification is widely debated and often lacks scientific backing. The human body is naturally equipped with organs like the liver, kidneys and lungs with their designated functions to detoxify itself. Reddy notes, “Ash gourd juice is hydrating and supports overall health, but its specifically attributed detoxifying effects and qualities are not scientifically substantiated.” Thus, while the juice may be refreshing and beneficial for hydration, it should not be relied upon as a detox miracle.

The Nutritional Impact of Juicing Ash Gourd

One significant drawback of juicing ash gourd is the loss of dietary fibre. “When compared to consuming ash gourd as a whole food, the juice lacks dietary fibre, which is beneficial for digestive health and maintaining a feeling of fullness,” says Reddy. Fibre aids in digestion, regulates blood sugar levels and promotes satiety and these are benefits that are largely diminished when the fruit is consumed in its juiced form. 

While ash gourd juice may lack fibre, it still contains essential vitamins and minerals, making it a nutritious addition to one’s diet. However, balancing its consumption with other fibre-rich foods is important to support optimal digestive function.

Health Risks and Considerations

Despite its purported benefits, there are potential risks associated with consuming ash gourd juice, particularly in excess. Ash gourds contain oxalates, which can contribute to kidney stone formation in susceptible individuals. Reddy advises, “Individuals with known oxalate restrictions or a history of kidney disorders should consume ash gourd juice cautiously and consult with a healthcare provider before regular consumption.”

In conversation with Pune Pulse, Rama Kumar, a teacher, explained her personal experience with Ash gourd juice. She shares, “It should be consumed very little and concentrated with lemon juice, about half a glass on an empty stomach whilst not consuming any food after an hour of having ash gourd juice. It is preferred if you try some of it as it does not suit everyone.” She had a jarring experience with it as she consumed a large amount on a full stomach and suffered extreme vomiting that led her to the hospital.

Highlighting the Pros and Cons

Pros:

1.     Cooling Effect: Ash gourd juice has a cooling effect on the body, making it an ideal drink for hot summer months. Nutrition expert Kavita Devgan emphasises its cooling properties, which can help regulate body temperature and provide relief from the heat.

2.     Hydration and Nutrient Boost: With its high water content, ash gourd juice is excellent for hydration. It also provides essential vitamins and minerals, contributing to overall health.

3.     Digestive Aid: Though it lacks fibre, the juice still supports digestion to some extent and can help reduce acidity in the body.

4.     Anaemia Fighter: Ash gourd is a good source of iron, which can help increase red blood cell production and combat anaemia.

5.     Diuretic Properties: The high water content of ash gourd makes its juice a natural diuretic, aiding in the reduction of water retention and swelling.

Cons:

1.     Loss of Fibre: The juicing process removes most of the dietary fibre, diminishing its benefits for digestive health and satiety.

2.     Oxalate Content: The presence of oxalates in ash gourd can pose a risk for kidney stone formation, especially in individuals with pre-existing kidney conditions.

3.     Limited Scientific Evidence: Many of the health claims associated with ash gourd juice, particularly those related to weight loss and detoxification, lack strong scientific support.

While ash gourd juice offers some health benefits, particularly as a low-calorie, hydrating beverage, it is not the miracle cure-all that some claims suggest. Its role in weight loss and detoxification is limited and not well-supported by scientific evidence. For those considering adding ash gourd juice to their diet, it is essential to do so with an understanding of both its benefits and potential risks. As always, consulting with a healthcare provider is recommended, especially for individuals with specific health concerns such as kidney issues. 

Enjoy ash gourd juice as part of a balanced diet, but don’t rely on it as a panacea for all health problems.

The Recipe 

Ingredients:

–         1 medium-sized ash gourd (safed petha)

–         Sugar or honey (optional)

–         Salt (optional)

–         Lemon juice (optional yet necessary for dilution)

Instructions:

·        Peel the ash gourd and remove the seeds. Cut it into small pieces.

·        Place the ash gourd pieces into a juicer or blender. Blend until you get a smooth puree.

·        If desired, add sugar or honey for sweetness, a pinch of salt and a splash of lemon juice for flavour.

·        Blend again until all ingredients are well combined.

·        Strain the puree through a muslin cloth or fine sieve to separate the juice from any pulp.

·        Squeeze the cloth or sieve to extract as much juice as possible.

·        Transfer the juice to a glass and serve chilled.

Enjoy the refreshing and hydrating benefits of ash gourd juice!