Skip This: Bitter Melon
A popular fruit in the cuisines of Africa, East Asia, India, and South America, bitter melon is also sold in capsules claiming to maintain healthy blood sugar levels. Despite showing promise in test-tube studies, there is limited evidence for real blood sugar benefits in people, according to the National Institutes of Health’s National Center for Complementary and Alternative Medicine.
The verdict: “It’s OK to eat bitter melon as a food, but as a supplement, it hasn’t delivered the expected benefits and is potentially dangerous,” Shane-McWhorter says. “For example, it may cause gastrointestinal discomfort or allergic reactions.”