Cape gooseberries (makko), also known as rasbhari, are versatile and can be enjoyed in various ways. They can be eaten fresh, added to fruit salads, used in desserts, made into jams or sauces, or even incorporated into savoury dishes. They are also beneficial for health. Makko boosts the immune system, and is good for eye health and digestion. They also have a low glycemic index making them generally safe for diabetic patients.
Speaking with indianexpress.com, Guru Prasad Das, Senior Dietitian, CARE Hospitals, Bhubaneswar shared, “Cape gooseberries have potential health benefits and should be part of an overall healthy and varied diet.”
Nutritional profile of makko
The nutritional profile of Cape gooseberries (makko) per 100 grams includes:
– Calories: 74
– Carbohydrates: 16.7 grams
– Protein: 2 grams
– Fat: 0.7 grams
– Fibre: 4.9 grams
– Vitamin C: 11.2 milligrams (19% of the Daily Value)
– Vitamin A: 20 micrograms (2% of the Daily Value)
– Calcium: 9 milligrams (1% of the Daily Value)
– Iron: 1 milligram (6% of the Daily Value)
Health benefits of makko
Cape gooseberries (makko) offer several potential health benefits. Das shared them as:
- Rich source of antioxidants: Cape gooseberries are rich in antioxidants, such as vitamin C and flavonoids. Antioxidants help protect the body against harmful free radicals, which may reduce the risk of chronic diseases.
- Helps boost immune system: The vitamin C content in Cape gooseberries can support a healthy immune system and defend against infections and illnesses.
- Good for digestive health: The high fibre content of Cape gooseberries promotes a healthy digestive system by aiding in digestion and preventing constipation.
- Good for eye health: The presence of vitamin A in Cape gooseberries supports good vision and overall eye health.
- Has potential anti-inflammatory properties: Some studies suggest that Cape gooseberries may possess anti-inflammatory properties, which could be beneficial for reducing inflammation in the body.
Can diabetics consume makko?
Cape gooseberries have a relatively low glycemic index (GI), which means they have minor impact on blood sugar levels compared to high-GI foods. However, it’s essential for diabetics to monitor their blood sugar levels and consider the overall carbohydrate content of their meals.
“While Cape gooseberries can be included in a diabetic’s diet, it’s advisable to consume them in moderation and as part of a balanced meal plan. Consulting a healthcare professional or a registered dietitian can provide personalised guidance on incorporating Cape gooseberries into a diabetic diet,” said Das.
Things to keep in mind
Below are a few things to keep in mind when consuming rasbhari, as shared by Das:
Moderation: Although Cape gooseberries offer nutritional benefits, it’s important to consume them as part of a well-balanced diet and not rely solely on them for nutrition.
Allergies: Some individuals may be allergic to Cape gooseberries. If you have known allergies or experience any adverse reactions after consuming them, it’s best to avoid them.
Freshness and cleanliness: When selecting Cape gooseberries, choose fresh, ripe ones. Make sure to wash them thoroughly before consuming.