Can You Eat Lauki Peel? Nutritionists Share Health Insights And Precautions

Bottle gourd, popularly known as lauki, is a versatile vegetable loved for its health benefits and simple taste.

While the vegetable is usually peeled before cooking, have you ever considered if the peel is safe to eat? Experts consulted by Indian Express shed light on this topic.

Edwina Raj, Head of Clinical Nutrition and Dietetics at Aster CMI Hospital, Bengaluru, explained that lauki peel is rich in nutrients. “The peel contains dietary fibre that supports digestion and provides a feeling of fullness, which may help with weight management. It also contains antioxidants and essential vitamins that boost overall health,” she said.

Adding to this, C.V. Aishwarya, Clinical Nutritionist at Sri Ramachandra Institute of Higher Education and Research, Chennai, emphasised that lauki peel is safe if consumed fresh, properly cooked and in moderation. “It is packed with fibre, which aids gut health and digestion. Lauki peel also contains polyphenols and flavonoids, which reduce oxidative stress and inflammation. Scientific studies highlight its richness in potassium and vitamin C, making it beneficial for bowel health and preventing constipation,” she said.

Experts also advise caution. Aishwarya pointed out that excessive consumption of lauki juice could lower sodium levels in the blood, leading to weakness, confusion, or severe complications. Additionally, some individuals might experience allergic reactions to bottle gourd, which could cause itching, swelling, or breathing difficulties.

If you prefer to peel your lauki, you might wonder what to do with the leftover skin. Instead of discarding it, consider cooking with it! Lauki peels can be just as nutritious and, surprisingly, more flavorful than the vegetable itself.

Here’s a simple recipe to reuse lauki peels

Wash and cook: Thoroughly wash the lauki peels to remove any dirt or pesticide residue.

Stir-fry: In a pan, heat some oil and sauté mustard seeds, curry leaves and green chilies. Add the peels and spices like turmeric and salt.

Cook until soft: Stir until the peels become tender. You can garnish with grated coconut or roasted sesame seeds for extra flavour.

With this recipe, you can turn waste into a healthy, delicious dish. So next time, don’t throw away lauki peels—try cooking them instead!