20+ Ashgourd Juice Benefits: Uses, Recipe and Side Effect

Reviewed By Dietitian Dt. SEEMA GOEL (Senior Dietitian) December 27, 2023

In the vast tapestry of Indian cuisine, there exists a humble yet versatile vegetable that has quietly made its mark – the ash gourd, also known as winter melon or white gourd. Despite its unassuming appearance, this vegetable has a rich history in traditional Indian cooking and holds a special place in the hearts of those seeking health benefits, particularly for individuals managing diabetes.

What is Ash Gourd?

The ash gourd (Benincasa hispida) is a vine-grown vegetable that belongs to the gourd family, commonly found in Asian countries. Characterised by its large, elongated shape and pale green to white exterior, the ash gourd’s mild flavour and tender texture make it a favourite in various culinary applications.

Ash Gourd Juice

Ash gourd has been a staple in Indian kitchens for centuries, finding its way into a number of recipes across diverse regional cuisines. Its subtle taste allows it to seamlessly integrate into both sweet and savoury dishes. Some popular Indian recipes featuring ash gourd include ash gourd curry, kootu, petha (a sweet preparation), sambar, and ash gourd juice.

In addition to its culinary applications, ash gourd is highly valued for its hydrating properties. During scorching Indian summers, ash gourd-based drinks like ash gourd juice or “petha sharbat” or “neer mor” (buttermilk with ash gourd) are relished for their cooling effect and refreshing taste.

As the prevalence of diabetes continues to rise globally, there is a growing interest in identifying foods that can complement diabetic-friendly diets. Ash gourd juice has emerged as a potential ally in this pursuit. Let’s understand why.

Read More: How Intermittent Fasting Helps in Diabetes?

Low Glycemic Index (GI)

The glycemic index measures how quickly a food item raises blood sugar levels. Foods with a lower GI are considered better for individuals with diabetes. Ash gourd has a very low glycemic index (approximately around zero), indicating that its consumption leads to a slower and steadier increase in blood glucose levels, making it suitable for those managing diabetes.

Ash Gourd Juice Nutrition: The Reason for Ashgourd Juice Benefits

Ash Gourd Juice Nutrition: The Reason for Ashgourd Juice Benefits

The ash gourd juice nutritional value highlights its richness in various essential nutrients. Here’s a breakdown of the nutritional components and the reasons behind the potential benefits of ash gourd juice

Nutrient Component Value per 100 grams
Carbohydrates 3.96 g
Protein 1.2 g
Fibre 2.9 g
Zinc 0.6 mg
Calcium 30 mg
Iron 11.8 mg
Vitamin B1 (Thiamine) 0.04 mg
Vitamin B2 (Riboflavin) 0.145 mg
Vitamin B3 (Niacin) 0.528 mg
Vitamin B5 (Pantothenic Acid) 0.176 mg
Vitamin B6 (Pyridoxine) 0.046 mg
Vitamin C 17.2 mg

Read More: How to Stop Sugar Craving Naturally?

Benefits of Ash Gourd Juice

Benefits of Ash Gourd Juice

For centuries, ash gourd juice has been revered for its medicinal prowess, finding its roots in Ayurveda. In today’s fast-paced world, this ancient elixir continues to gain popularity as a remedy for various health issues. Despite its unique taste, the medicinal benefits of safed petha juice make it a worthwhile addition to your diet, especially when consumed on an empty stomach in the morning.

1. Packed with Nutrients

Ash gourd juice is filled with essential vitamins and minerals, including calcium, zinc, iron, phosphorous, magnesium, manganese, copper, niacin, thiamine, vitamin C, and riboflavin. These nutrients collectively contribute to a robust defence against diseases, making it a valuable ally in maintaining overall health.

2. Ash Gourd Juice for Weight Loss

One of the standout advantages of ash gourd juice is its ability to support weight loss. With zero percent fat and low carbohydrates but rich in fibre, this juice becomes a friend for those on a weight loss journey. The fibre content keeps you feeling full, aiding in weight management without compromising nutritional needs.

3. Energy Booster

Rich in Vitamin B3, ash gourd juice serves as a natural energy booster. It’s particularly beneficial for individuals dealing with anaemia or experiencing weakness. By incorporating this juice into your diet, you can give your energy levels a much-needed lift.

4. Ash Gourd Juice for Constipation

The high fibre content in ash gourd juice promotes a healthy gut environment. It encourages the growth of beneficial bacteria, alleviating issues like indigestion, constipation, and gas. Additionally, it aids in keeping the colon clean by flushing out toxins, contributing to overall digestive well-being.

5. Respiratory Health

Ash gourd’s expectorant properties (mucus clearing properties) make it a natural remedy for respiratory issues. It helps to loosen phlegm in the lungs and nose, facilitating better breathing and reducing excess mucus secretion.

6. Ulcer Soother

For those grappling with ulcers, ash gourd acts as a natural remedy by preventing stomach lining ruptures. Its antimicrobial properties also combat harmful germs and bacteria in the stomach, promoting a healthier digestive environment.

7. Cooling Ash Gourd Juice

Especially refreshing during scorching summers, ash gourd juice provides a cooling effect similar to cucumbers. A cooler body temperature not only contributes to physical comfort but also supports clearer thinking. This makes it an ideal choice for individuals residing in hot and humid regions.

8. Food Poisoning Relief

Ash gourd juice has been traditionally used to provide relief from food poisoning. Its cooling properties and ability to soothe the digestive system make it a natural remedy for recovering from the unpleasant effects of contaminated food. The electrolytes in it can also help with the dehydration that can happen due to food poisoning. However, consult a physician before having it as it also has some laxative effects.

9. Painful Urination (Dysuria) Relief

For those experiencing discomfort during urination, ash gourd juice may offer relief. Its diuretic properties can help in promoting urine flow and reducing painful symptoms associated with dysuria.

10. Constipation Relief

If you struggle with constipation, ash gourd juice might be the solution. Its laxative properties can aid in promoting bowel movements and relieving discomfort associated with constipation.

Read More: 16 Best Fruits Juice For Diabetes.

11. Brain-Related Diseases

Ash gourd juice is believed to be a refreshing drink for conditions like seizures and mental illnesses. While it’s not a cure, it may complement other treatments and contribute to overall well-being.

12. Ash Gourd Juice for Acidity

This is one of the benefits of ash gourd juice in empty stomach. Ash gourd is known for its alkaline nature, making it an effective natural remedy for acidity. The juice can help neutralise stomach acid and provide relief from acid reflux and heartburn, promoting a more balanced pH level in the digestive system.

13. Iron Deficiency Remedy

The fruit pulp of ash gourd, when mixed with sugar, may help address iron deficiency. This natural remedy provides a sweet and nutritious solution for those seeking to boost their iron levels.

14. Cognitive Support

When consumed with ghee, ash gourd juice is believed to enhance its benefits, particularly in supporting cognitive function. This combination is thought to have intelligence-amplifying properties.

15. Ash Gourd Juice for Cholesterol

Studies suggest that regular consumption of ash gourd juice may contribute to lowering cholesterol levels. The vegetable contains fibre and antioxidants that aid in reducing bad cholesterol, promoting heart health, and maintaining a healthy lipid profile.

16. Ash Gourd Juice for Hair

The vitamins and minerals present in ash gourd juice are beneficial for hair health. Regular consumption can nourish the hair follicles, potentially reducing hair fall and promoting shiny, healthy hair.

17. Ash Gourd Juice for Kidney and Liver

Ash gourd has diuretic properties that may support kidney function by promoting urine production. Additionally, it is believed to have hepatoprotective effects, potentially supporting liver health.

18. Ash Gourd Juice for Piles

The anti-inflammatory properties of ash gourd may offer relief to people suffering from piles. Including ash gourd juice in your diet may contribute to reducing inflammation and discomfort associated with this condition.

19. Ash Gourd Juice for Arthritis

The anti-inflammatory and antioxidant properties of ash gourd may have potential benefits for individuals dealing with arthritis. Regular consumption might help reduce joint pain and inflammation.

20. Ash Gourd Juice for BP

Ash gourd is known for its ability to regulate blood pressure levels. The potassium content in the juice may contribute to maintaining a healthy blood pressure, making ash gourd juice for high blood pressure a natural remedy.

Read More: Is Bottle Gourd Good For Diabetes?

21. Ash Gourd Juice for Asthma

While research is ongoing, some traditional medicine practitioners suggest that ash gourd juice may have benefits for respiratory health. It contains biologically active compounds like Alonusenol and Multiflorenol that can potentially provide relief for asthma symptoms.

22. Ash Gourd Juice for Cancer

While more research is needed, some studies suggest that the antioxidants in ash gourd may have anti-cancer properties.

23. Ash Gourd Juice for Weight Reduction

Low in calories and high in fibre, ash gourd juice may aid in weight management by promoting a feeling of fullness and supporting a healthy metabolism.

24. Ash Gourd Juice for Heart Health

The combination of antioxidants and potassium in ash gourd juice may contribute to cardiovascular health, potentially reducing the risk of heart-related issues.

25. Ash Gourd Juice with Honey

Enhance the taste and health benefits of ash gourd juice by adding a touch of honey. This natural sweetener complements the mild flavour of ash gourd, creating a delicious and nutritious beverage.

As with any natural remedy, it’s important to consult with a healthcare professional before making significant changes to your diet, especially if you have pre-existing health conditions.

Read More: Top 6 Dry Fruits For Diabetics.

Best Time to Drink Ash Gourd Juice: The Morning Ritual

The benefits of ash gourd juice in empty stomach get amplified. Hence, incorporating ash gourd juice into your morning routine is a simple and nourishing practice. Here’s a suggested routine:

  1. Start Fresh: Begin your day by hydrating your body with a glass of water. This helps kickstart your metabolism and prepares your digestive system for the day ahead.
  2. Ash Gourd Juice: Follow up with a glass of fresh ash gourd juice. To make the juice, simply blend or juice the ash gourd, and consume it on an empty stomach. This allows your body to absorb the nutrients more efficiently.
  3. Wait Before Breakfast: Allow some time before consuming your regular breakfast. This gives the ash gourd juice an opportunity to work its magic on your digestive system.

Read More: Chart of Normal Blood Sugar Levels

Side Effects of Drinking Ash Gourd Juice

While ash gourd juice offers a plethora of health benefits, it’s crucial to approach its consumption with awareness and moderation. Having ash gourd juice everyday can have some potential side effects. Some ash gourd juice disadvantages associated with its overconsumption are:

  1. Ash gourd, while rich in nutrients, also contains anti-nutritional factors such as phytates and oxalates. These compounds have the potential to hinder the absorption of essential nutrients in the body. While some levels of anti-nutritional factors are commonly found in various foods, it’s crucial to be aware of their presence in ash gourd, especially for individuals with specific dietary concerns or nutritional deficiencies.
  2. Having ash gourd juice daily may interfere with the body’s calcium absorption process, leading to the formation of kidney stones. This makes it imperative for individuals with a history of kidney stones or calcium-related issues to exercise caution when incorporating ash gourd juice into their diet.
  3. Several toxicological studies on animals have suggested that ash gourd juice is generally safe and may not pose adverse effects. However, it’s crucial to note that individual responses can vary, and what is safe for one person may not be for another. As with any dietary supplement or herbal remedy, moderation is key and drinking ash gourd juice everyday is not advisable.

Here Are Some More Uses of Ash Gourd Juice

Ash Gourd Juice during Pregnancy

Pregnancy is a crucial time when nutritional needs are heightened. Ash gourd juice can be a valuable addition to a pregnant woman’s diet, providing essential nutrients like vitamins, minerals, and antioxidants. Its hydrating properties may also help combat morning sickness and keep the body well-nourished during this vital period.

Note: Expectant mothers should consult healthcare professionals to understand how ash gourd juice benefits and side effects might impact their well-being during pregnancy.

Ash Gourd Juice with Pulp

Some individuals prefer consuming ash gourd juice with pulp for added fibre content. The pulp not only enhances the nutritional value but also provides a satisfying texture to the beverage.

Making Ash Gourd Juice: The Recipe

Now that we’ve explored the myriad benefits of ash gourd juice, let’s take a look at a simple recipe to incorporate it into your diet:


  • 1 medium-sized ash gourd
  • 1-2 tablespoons of honey (optional)
  • A pinch of black salt (optional)
  • Water


  1. Wash the ash gourd thoroughly and peel off the skin.
  2. Cut the ash gourd into small cubes.
  3. Remove any seeds from the cubes.
  4. Blend the ash gourd cubes with a little water until you get a smooth consistency.
  5. Strain the juice to remove any remaining pulp.
  6. Add honey and black salt for flavour, if desired. To avoid any ash gourd juice calories, do not add any sweeteners.
  7. Mix well and refrigerate or serve over ice.

Tip: The peel and pulp of left after making ash gourd juice can be applied to the face. This will provide the ash gourd juice benefits on skin.

Read More: Is Cauliflower Good for Diabetic Patients?


White ash gourd juice is a nutritional powerhouse with a plethora of health benefits. Whether you’re seeking relief from specific health issues or aiming to maintain overall well-being, incorporating this juice into your diet may be a simple and delicious way to harness its goodness. As with any dietary changes, it’s advisable to consult with a healthcare professional before making significant adjustments to your routine, especially if you have underlying health conditions or are pregnant. Cheers to your health with a glass of refreshing ash gourd juice!

FAQs (Frequently Asked Questions)

Can we have ash gourd juice in winter?

Yes. Its ability to provide essential nutrients while offering a comforting and hydrating experience makes it a suitable addition to your winter diet.

Is it recommended to drink ash gourd juice for weight gain?

No. While ash gourd juice is often praised for its low-calorie content and potential benefits in weight management, it is not typically recommended for those seeking weight gain. The juice is more commonly associated with supporting weight loss efforts due to its fibre content and ability to promote a feeling of fullness.

Are there any side effects of drinking ash gourd juice regularly?

While ash gourd juice is generally considered safe for consumption, excessive intake may lead to gastrointestinal discomfort in some individuals.

Can ash gourd juice be consumed during pregnancy?

Yes, in moderation. Ash gourd juice can be a valuable addition to a pregnant woman’s diet, providing essential nutrients. However, it’s advisable to consult with a healthcare professional to ensure it aligns with the expectant mother’s health conditions and dietary needs.


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