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Okra, a fruit that is also used as a vegetable, is beneficial to diabetics for two reasons. It is high in insoluble dietary fibre, which increases satiety, delays sugar release, and limits hunger pangs, lowering calorie loads. Second, it regulates sugar absorption in the intestinal tract. In a 2011 study published in the Journal of Pharmacy and Bio Allied Sciences, researchers discovered that diabetic mice fed dried and ground okra peels and seeds had lower blood glucose levels, while others had a gradual decrease in blood glucose after ten days of regular feeding of okra extract.
Deepti Khatuja, Head of Clinical Nutrition, FMRI, Gurugram, and Shalini Garwin Bliss, Executive Dietitian, Manipal Hospital, Gurugram, explain the benefits of consuming okra and the best way to have it.
How does okra/bhindi stabilise blood sugar levels?
Okra contains four grams of soluble and insoluble fiber per 100 grams. These take longer to break down and digest, slowing down the release of sugar into the blood. As a result, the blood sugar never spikes or falls and remains stable. Okra’s diabetes-controlling ability stems from its ability to slow sugar absorption in the intestine. Furthermore, okra contains phytochemicals, antioxidants, and other nutrients such as potassium, linoleic acid, vitamin C, calcium, protein, and folate. One cup of cooked okra contains approximately 37 micrograms (mcg) of folate.
What makes it a good food for diabetics?
Okra is high in antioxidants, vitamins B6 and folate, all of which help regulate blood sugar levels and slow the progression of diabetic neuropathy. It has a low glycemic index (GI), which measures how quickly food affects blood sugar levels. It is high in liquids and low in calories, which aids in weight management. Because it is readily available and simple to prepare, it can easily become a regular part of your diet.
What are the general health benefits of consuming okra?
The high fibre content is beneficial for cholesterol control. It contains the enzyme pectin, which aids in the reduction of bad cholesterol while increasing good cholesterol, thus protecting heart health. It protects cells from oxidative damage and reduces the risk of cancer. It also helps to prevent anemia. Okra mucilage binds to cholesterol and attracts bile acid, which carries toxins to the liver. Okra is a good source of polyunsaturated fatty acids because it contains 47.4% linoleic acid. Okra is a powerhouse food due to its high protein content, enzyme lysine, and tryptophan amino acid (which regulates serotonin, melatonin, and our sleep-wake cycle).
How to consume okra?
It is a cooked vegetable that goes well with rotis or flatbreads. It can be lightly sautéed or stir-fried in a small amount of oil. It can be eaten roasted as a snack or added to dals, soups, and curries. Okra pods contain a thick, slimy polysaccharide that is used to thicken soups and stews. Such stews are a staple of the Middle Eastern diet. Okra seeds can be pressed for their yellowish green oil, which is high in linoleic and oleic acid. This oil is nutritious, flavorful, and aromatic. The leaves of okra, on the other hand, can be used to make salads, vegetables, and porridge.
Source:IE
