Diabetes is characterized by high blood sugar levels. Presently, it is among the most common metabolic illnesses worldwide. People with diabetes need to watch what they put on their plates very carefully. Recently, researchers have identified numerous fruits and vegetables that naturally contain anti-diabetic characteristics. Okra, or our very own Bhindi, is one among them.
Numerous minerals, including fiber, vitamin B6, and folate, are abundant in okra. B vitamins lower homocysteine levels, a risk factor for diabetic neuropathy, and decrease the disease’s progression. Moreover, the soluble fiber aids in sugar stabilization. It is prepared with several spices and served with chapatis. Who knew it may also aid in the management of diabetes symptoms? Let’s find out more about the relationship between okra and diabetes.
What is okra?
The tall-growing vegetable okra originated in ancient Ethiopia, also known as Abyssinia, and spread to the Americas, the Caribbean, Eastern Mediterranean, and India.
In tropical nations, the plant’s parts, called immature okra pods, are commonly utilized as vegetables in soups, stews, and fried or boiled dishes.
With only 30 calories per 100 g, these delicate pods are incredibly low in calories and free of cholesterol and saturated fats. They have no negative side effects, are non-toxic, and are high in nutrients.
Nutrition
Okra is high in vitamins A and C, as well as antioxidants, which help to lower the risk of serious illnesses such as cancer, diabetes, stroke, and heart disease.
Okra is also a good source of:
- Magnesium
- Folate
- Vitamin A
- Vitamin C
- Vitamin K
- Vitamin B6
Nutrients per Serving
A one-cup serving of boiled okra slices includes:
- Calories: 35
- Protein: 3 grams
- Fat: 0 grams
- Carbohydrates: 7 grams
- Fiber: 4 grams
- Sugar: 4 grams
Okra and Diabetes
How can it help treat diabetes?
Recent years have seen a rise in the amount of research supporting okra’s potential as an anti-diabetic meal. Both in vitro (in a lab scenario) and in vivo (animal) tests have confirmed Okra’s ability to effectively lower blood glucose levels.
In one study, it was shown that diabetic mice given ground-up and dried okra peels and seeds saw a drop in blood glucose levels; in other studies, mice given okra extract regularly for approximately ten days exhibited a gradual drop in blood glucose.
Although roasted okra seeds have long been used as a traditional diabetes remedy in Turkey, many diabetics have reported that soaking chopped okra pieces in water overnight and then drinking the juice in the morning helped them lower their blood sugar levels. These reports are not supported by scientific studies.
Health Benefits
Okra is rich in nutrients and low in calories. Okra’s vitamin C promotes a strong immune system. Additionally, it has a lot of vitamin K, which aids with blood clotting.
Okra also has additional health benefits that include:
Regulate Blood Sugar
Okra may help regulate blood sugar levels, according to many studies. Okra is thought by researchers to have the potential to inhibit the absorption of sugar during digestion.
In a particular study, rats fed liquid sugar and purified okra saw less blood sugar spikes than rats fed the control group. To support the claim that okra aids in regulating blood sugar levels in people, more proof is required.
Fight Cancer
Natural substances known as antioxidants support your body’s defense against free radicals, which are chemicals that can harm cells. The most well-known effect of free radicals is oxidative damage, which can eventually result in cancer.
Okra is a good source of polyphenols, which are antioxidants that include vitamins A and C. Additionally, it has a protein called lectin, which may prevent human cancer cells from growing.
Encourage the Health of Your Heart and Brain
Through their ability to stop blood clots and lessen the damage caused by free radicals, polyphenols lower your risk of heart disease and stroke. Okra’s antioxidants may help your brain by lowering inflammation.
Okra contains mucilage, a thick, gel-like material that can bind to cholesterol and help the body eliminate it during digestion. In an eight-week trial, rats given a high-fat diet supplemented with okra powder had reduced blood cholesterol levels.
Adding Okra to Your Diet
Look for brilliant green, less than 4-inch-long, firm-to-the-touch fruit pods that are devoid of bruises when you go picking fresh okra.
Okra releases a sticky material when chopped. It’s essential for making stews, gumbos, and soups thicker. However, some people find okra too sticky to tolerate and find it to be “slimy.” Dry cooking or quick cooking can eliminate that. It can also be beneficial to add vinegar or other acidic substances (like tomatoes).
Okra can be cooked in a multitude of ways, either on its own or as a component of other meals. A healthy option would be to sauté it with tomatoes and onions or lightly fry it (omitting the breading and bacon oil). It can also be eaten grilled, steamed, pickled, or uncooked.
Some claim that consuming “okra water,” which is made by chopping up okra, soaking it in water for the night, and then consuming it first thing in the morning, can help diabetics control their blood sugar levels.
How To Make Okra Water For Diabetes:
1. Take five medium-sized okra pods. And give them a thorough wash.
2. Cut off the pods’ ends. Now, use a knife to cut the pods in half.
3. Fill a mason jar or tumbler with three cups of water and place the pods in it.
4. Allow the pods to soak overnight.
5. Squeeze the pods into the water and pull them out.
6. Drink your water
Conclusion
The relationship between okra and diabetes is promising, with research indicating that this vegetable may help manage blood sugar levels. Okra is rich in essential nutrients like fiber, vitamins, and antioxidants, all of which contribute to its potential health benefits for diabetics.
Although more human studies are needed to fully understand how okra impacts diabetes, adding this low-calorie, nutrient-rich vegetable to your diet could be beneficial. Whether eaten raw, cooked, or as “okra water,” incorporating okra might be a natural way to support diabetes management.
Before you make any major alteration to your diet, it is better to consult an expert. Remember, excess of anything can prove detrimental to your blood sugar levels. Therefore, practice moderation at all times. If your blood sugar is seeing rapid fluctuations, make sure you seek your consultation immediately.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
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