Forty-five-year-old Mr. Wang, diagnosed with type 2 diabetes six months ago, faced fasting blood sugar levels as high as 9.8 mmol/L. After hesitating on medical advice, he decided to first adjust his diet. Upon hearing from a friend that loofah might aid blood sugar control, he reduced his staple food intake, added a plate of stir-fried loofah to his daily lunch, and maintained a 40-minute brisk walk routine. Three months later, his fasting blood sugar dropped to 6.2 mmol/L, and his HbA1c fell from 7.5% to 6.8%. Physicians noted his progress with approval, as Mr. Wang also reported reduced cravings for heavy-flavored foods, a 3kg weight loss, and improved taste preferences due to loofah’s mild flavor.
The Nutritional and Seasonal Benefits of Loofah
As summer begins after the Lixia solar term, loofah emerges as a seasonal dietary staple. Often referred to in traditional sayings as “eating this melon in May keeps the doctor away,” loofah (not to be confused with watermelon) is celebrated in Chinese medicine for its health benefits. Two main varieties exist: the long cylindrical type and the angular Cantonese variety, known for its thin skin, thick flesh, minimal fibers, and sweet taste.
In summer, high temperatures and increased sweating often lead to loss of appetite and irritability. Loofah helps dispel summer heat, nourish the spleen and stomach, and alleviate restlessness. Nutritionally, it is rich in vitamins A and C and carotenoids, which support skin health, anti-aging, and elasticity. As a low-calorie food—200 grams of loofah contains only as many calories as half a bowl of rice—it is ideal for weight management, providing satiety while maintaining a healthy metabolism.
Additionally, extracts from loofah have been shown to prevent Japanese encephalitis virus, while its content of bryonolic acid exhibits strong anti-allergic properties. The high vitamin C content also aids in preventing scurvy.
Myths vs. Science
Loofah is both low-calorie and low-glycemic index (GI), making it suitable for individuals with diabetes. With a GI range of 24–55 and high dietary fiber content, it slows glucose absorption in the intestines. Studies highlight active compounds like triterpenoid saponins, which protect pancreatic β cells and improve insulin resistance, though they do not “lower blood sugar” in the pharmacological sense.
It’s important to clarify that no natural food can replace diabetes medications. While loofah supports blood sugar regulation through fiber and bioactive compounds, it should be part of a balanced diet rather than a standalone solution. The fiber in loofah also aids digestion and bowel regularity, while minerals like potassium and magnesium may reduce cardiovascular risks—a key consideration for diabetes patients, who often face heightened heart disease susceptibility.
The Multi-Purpose Loofah
Beyond its culinary uses, every part of the loofah plant offers value, as documented in the Compendium of Materia Medica.
Boiled as a tea, it clears heat and relieves summer ，benefiting those with symptoms like mouth ulcers, sore throat, or gum bleeding.
Often served cold in summer salads, it detoxifies, and alleviates coughs, making it suitable for individuals with weak knees, limited mobility, or excessive phlegm.
Steeped in hot water with honey, they reduce heat, resolve phlegm, and relieve chest tightness associated with damp-heat
Historically used for cleaning inkstones, it now serves as a natural kitchen scrub. Medicinally, it promotes blood circulation and relieves pain, with extracts showing anti-inflammatory and sedative effects for chest, abdominal, or lumbar pain.
Safe Consumption and Precautions
Loofah should always be cooked and peeled before eating to improve texture and digestibility. Popular preparations include soups with seafood like shrimp or clams for enhanced flavor and nutrition, as well as juices or teas for summer refreshment. Bitter-tasting loofah should be avoided, as it may contain alkaloid glycosides that cause dizziness, nausea, or severe gastrointestinal symptoms like diarrhea and dehydration.
Certain groups should moderate their intake:
Diarrhea sufferers: The high fiber content may exacerbate intestinal motility and digestive.
Spleen-stomach deficiency individuals: Loofah’s cooling nature can worsen coldness in the spleen and stomach, leading to discomfort.As with any dietary change, individuals experiencing adverse reactions should seek medical advice promptly. Embracing loofah mindfully can enhance summer health while enjoying its culinary versatility.
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