Raita is a staple on Indian plates. It is cooling, creamy and the perfect companion to fiery curries, pulaos or even a simple chapati meal. From boondi to beetroot, the varieties are endless, each bringing its own distinct flavour. Among them, cucumber raita and lauki (bottle gourd) raita stand out as two of the most popular choices. While both are known for their lightness and soothing qualities, they also come with their own set of health benefits. Whether you're eating clean or just trying to support better digestion, the type of raita you choose can make a real difference. And yes, not all raitas are created equal when it comes to nutrition. Let's break it down.
Also Read: How Banana Raita Helps With Digestion, And Why It Belongs On Your Summer Menu
What Are The Health Benefits Of Cucumber Raita?
1. Helps Hydrate
Cucumber is made up of around 95 percent water, making this raita incredibly refreshing. It helps cool down the body, especially during hot weather or after a spicy meal.
2. Low In Calories
If you're looking for something light, cucumber raita fits perfectly. It's low in calories, which makes it ideal for those aiming to lose or maintain weight without compromising taste.
3. Soothes The Stomach
Cucumber is known to have a calming effect on the digestive tract. When mixed with curd, it becomes even more effective in easing acidity and supporting gut health.
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What Are The Health Benefits Of Lauki Raita?
1. Rich In Nutrients And Fibre
Lauki contains more dietary fibre than cucumber, which can help regulate digestion and keep you fuller for longer. It also offers vitamins like vitamin C and several B-complex vitamins.
2. Supports Heart And Liver Health
Thanks to its potassium content and low sodium levels, lauki helps in maintaining healthy blood pressure. It is also considered supportive for liver function and detox.
3. Aids In Weight And Cholesterol Management
Lauki is not only low in fat but also helps reduce water retention. According to research published in the Journal of Food Science and Technology, bottle gourd may also assist in lowering cholesterol, making it a smart choice for heart health.
Also Read: How To Make The Perfect Moong Sprouts Raita For A Hot Day
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Cucumber Or Lauki Raita? Which One Is Healthier?
Both raitas have their strengths. Cucumber raita is quick, hydrating and ideal when you want something refreshing and light. But if you're looking for a more nutrient-dense option that supports digestion, heart health and weight goals, lauki raita has a slight edge. It brings more fibre, more vitamins and more long-term benefits to your plate. That said, alternating between the two is a great way to enjoy the best of both worlds.