🌿 Introduction
Bottle Gourd, popularly known as Lauki or Doodhi in India, is a light, cooling vegetable with a very high water content of over 92%. It holds a revered place in Indian Ayurvedic medicine and is recommended for digestive health, cooling the body during summer, weight loss, and heart wellness. Lauki juice is one of India's most popular morning health drinks.
📊 Nutritional Value Per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 15 kcal | 1% |
| Carbohydrates | 3.4 g | 1% |
| Protein | 0.6 g | 1% |
| Fat | 0.02 g | 0% |
| Fiber | 0.5 g | 2% |
| Water Content | 92 g | — |
| Vitamin C | 10 mg | 11% |
| Calcium | 26 mg | 3% |
| Iron | 0.2 mg | 1% |
| Potassium | 150 mg | 4% |
| Zinc | 0.7 mg | 6% |
📉 Glycemic Index
Bottle gourd has a very low glycemic index (GI around 15) and negligible carbohydrate content, making it one of the most suitable vegetables for people with diabetes and those following weight-loss diets.
🕉️ Ayurvedic Properties & Dosha Effect
In Ayurveda, Lauki is classified as Sheeta (cooling), Laghu (light), and Snigdha (unctuous). It is one of the finest vegetables for pacifying Pitta dosha. It soothes inflammation, reduces heat in the body, and promotes Ojas (vitality). It also helps balance Vata when cooked with ghee. Lauki is recommended for people with liver disorders, digestive weakness, and urinary complaints.
💚 Health & Healing Benefits
Bottle gourd's extremely low calorie count (just 15 kcal per 100g) and high water content make it one of the best weight-loss foods available. It promotes a feeling of fullness without adding calories. Lauki is a natural diuretic, helping to flush out excess water, reduce bloating, and support kidney function. It is highly beneficial for the liver and traditionally used in Ayurveda to treat jaundice and liver inflammation. Lauki juice is known to regulate blood pressure and support heart health. It is alkaline in nature and helps neutralize acidity in the stomach. It promotes deep, restful sleep when consumed at night and is beneficial for managing stress and anxiety.
🍛 Indian Dietary Uses
Lauki is widely used in Indian cooking as sabzi, dal, kofta curry, halwa (dessert), raita, and juice. Lauki juice mixed with mint and ginger is a popular morning detox drink across India.
