Which Is More Beneficial: Round or Long Bottle Gourd? Must-Know Differences Before Buying

Bottle gourd (Lauki) is hailed as one of the healthiest vegetables in the Indian diet, rich in water, essential vitamins, and minerals. But did you know there are two main types of bottle gourd available in the market—round (desi) and long (hybrid) varieties? Most people casually pick up the long bottle gourd, but nutrition experts recommend that you consider the difference before making your choice.Round vs Long Bottle Gourd—What’s the Difference?Round Bottle Gourd (Narendra Madhuri):Also known as desi lauki, round bottle gourd is prized for its superior taste and texture. Its flesh is soft, blends well while cooking, and makes “ghuli hui” (melt-in-mouth) sabzi. Round lauki is easy to cook and offers a richer natural flavor.Long Bottle Gourd (Shivani Madhuri):This variety is more commonly found year-round and might be hybrid or injection-treated. Long lauki sometimes contains more seeds and may be dry or overripe inside. While it’s healthy too, nutritionists claim round lauki is often fresher and tastier when available.Why Choose Round Lauki?If you spot both round and long bottle gourds in the market, go for the round variety. Desi lauki cooks quickly, has less likelihood of being artificially enhanced, and usually packs more flavor. It's best for traditional Indian recipes.Bottle Gourd Buying TipsSurface should be smooth and free from blemishes.Check the stalk—it should look freshly cut.Fine hair on the surface indicates freshness.Choose medium-sized gourds, not very small or large.Both varieties are nutritious, but freshness is key.Bottle Gourd Nutrition FactsKey Nutrients: Vitamin C, Vitamin B, Vitamin A, Vitamin E, iron, potassium, magnesium, zinc, folic acid, copper, selenium, fiber, calcium, phosphorus.Health Benefits:Supports digestion and gut healthAids in weight lossMaintains blood sugarActs as a liver tonicImproves metabolismEnhances overall healthFinal RecommendationWhether you pick round or long bottle gourd, ensure you opt for fresh, tender vegetables for maximum nutritional gain. Regularly including lauki in your diet supports better digestion, sugar control, and overall wellness.