Karonda (Carissa carandas), a thorny evergreen shrub known for its edible berries, has gained popularity in numerous households. Its distinctive tangy flavour, which sweetens as it matures, makes karonda fruit a favoured ingredient in the preparation of pickles, chutneys, and jams. Typically available in shades of pink, red, or deep purple, this fruit is appreciated not only for its taste but also for its health advantages. In addition to its culinary applications, karonda is recognized for promoting digestive and cardiovascular health, and it may offer benefits for individuals managing diabetes.

What are the health benefits of karonda fruit?  

Karonda fruit is rich in essential nutrients that contribute to overall health. The fruit of Carissa carandas is abundant in iron, vitamin C, thiamine, riboflavin, biotin, and folic acid, according to research published in the International Journal of Food Properties in 2024.

These nutrients are tied to the benefits of this superfood:

• Boosts immunity: It has rich vitamin C content, which is known for boosting immunity and helping the body keep infections at bay. "It is also a rich source of antioxidants, which can protect cells from damage caused by free radicals, and in turn help in reducing the risk of chronic diseases," says nutritionist Anshul Singh.
• Good for the gut: It has a high fibre content that can aid in digestion by preventing constipation and improving gut health.
• May help people with anemia: Karonda fruit also contains iron, which is beneficial for those who have anemia, a condition in which there are not enough healthy red blood cells to carry oxygen to tissues in the body. "It may help in increasing hemoglobin levels and improve oxygen transport in the body," says the expert.
• May support heart health: Karonda fruit may be good for the heart, as it can help in regulating blood pressure and reducing cholesterol levels. Karonda fruit has phenols, flavonoids, polyphenols, and carotenoids, as per an analysis published in the Journal of Agriculture and Food Research in 2024. "These compounds can enhance circulation and strengthen blood vessels, contributing to lower risk of heart disease," says the expert.

Is karonda fruit good for diabetics?

Diabetes is a long-term condition characterized by elevated blood sugar levels, making dietary management essential. Fortunately, karonda fruit can be incorporated into a healthy diet for individuals with diabetes. Research published in Discover Applied Sciences in 2024 indicates that karonda possesses antioxidant properties and exhibits anti-inflammatory and anti-diabetic effects. The following points highlight why karonda is considered one of the most beneficial fruits for diabetes:

1. Low Glycemic Index  

Karonda is particularly advantageous for individuals with diabetes due to its low glycemic index (below 55) and its natural compounds that assist in regulating blood sugar levels. According to Singh, its high dietary fiber content slows the absorption of sugar into the bloodstream, thereby preventing spikes in blood glucose levels.

2. Potential to Enhance Insulin Sensitivity  

The bioactive compounds found in karonda, such as flavonoids and polyphenols, are known for their anti-diabetic properties. An expert notes that these compounds can enhance insulin sensitivity, enabling the body to utilize insulin more effectively, which may contribute to lower blood sugar levels.

3. Cardiovascular Health and Diabetes  

Karonda fruit also supports heart health, which is particularly important for individuals with diabetes who face a higher risk of cardiovascular issues. The expert explains that the antioxidants in karonda help protect blood vessels, reduce bad cholesterol, and regulate blood pressure, making it a heart-healthy choice for those managing diabetes.

How to eat karonda fruit?

It is a versatile fruit that can be added to your diet in a variety of ways:

1. Eat it directly

One of the simplest methods to enjoy this fruit is to consume it in its entirety when it reaches ripeness and exhibits a reddish-purple hue. Due to its slightly tart taste, a light sprinkling of salt or chaat masala can enhance its flavor. However, it is advisable to try it without salt, as an excess of this seasoning may cause bloating and potentially elevate blood pressure, according to the expert.

2. Karonda pickle  

Combine the fruit with mustard oil, red chilli powder, turmeric, and salt. The addition of mustard oil serves to preserve the pickle, while the other ingredients are intended to amplify the fruit's flavour, as noted by the expert. It is recommended to avoid consuming it with every meal due to its salt content.

3. Karonda chutney  

Pure fresh karonda with mint leaves, green chilli, garlic, coriander, and a touch of jaggery. This chutney can serve as a spread for sandwiches or as a nutritious dip for snacks. Additionally, it can be paired with your preferred meat to enhance the overall flavour.

4. Karonda herbal tea

"Karonda herbal tea helps in regulating blood sugar levels, improves digestion, and provides anti-inflammatory benefits," says Singh. It is also caffeine-free and supports hydration. Boil water in a saucepan and add sliced karonda. Let it simmer for about 10 minutes until the water absorbs the fruit’s colour and nutrients. Strain the tea and add cinnamon, ginger powder, and basil leaves. Stir in lemon juice and serve the tea warm.

5. Add it to curries

It can also be used in making curries that can be consumed with Indian flatbread or rice. It can be cooked well with meat, or vegetables. Instead of using fresh fruit, go for dried karonda powder to add more taste and nutrition to your meals.

What are the side effects of eating karonda fruit?

It is a safe and beneficial food for many, but it can have certain side effects if consumed in excess.

• Because of its high acidic content, eating it in excess may cause stomach irritation, especially in people who have a sensitive gut.
• Since this fruit is rich in fibre, its high consumption means a high intake of fibre, which may disrupt digestion.
• People who are prone to kidney stones need to be careful, as it contain oxalates, which are likely to contribute to stone formation.

Karonda fruit is loaded with iron, vitamin C, and fibre, which are all needed for good health. It is also good for diabetics, as it has a low glycemic index. However, consume it in moderation to avoid side effects like stomach irritation.

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