Managing diabetes involves making mindful food choices. Adding Okra to your diet could offer you the nutrients that would lower your blood sugar and give you an amazing health.
Well, you don’t have to wait till you are told that your blood sugar level is high to begin to throw away all poor eating habits you have carried from childhood.
However, if you have lacked the discipline required to this, that very moment you get a report of a rise in blood sugar level is another opportunity to begin.
The truth is that your lifestyle plays a major role in increasing or lowering your blood sugar level.
Really, it is rewarding for us to know that okra, a nutritious vegetable, has shown promise in helping regulate blood sugar levels.
In this article, we’ll explore why okra is helpful in lowering blood sugar level. When combined with other things, you will be able to reverse diabetes.
Also, you will learn how to incorporate okra into your diet effectively to support diabetes management.
Studies’ Findings On Okra And Diabetes (Blood Sugar Level)
You see, Okra’s anti-diabetic properties are attributable to flavonoids in the plant. One of them is quercetin (1).
Also, these flavonoids have antioxidant properties and protect cells from oxidative stress. As a result, it can both repair injured beta cells and reduce the total number of cells (2).
Okra can also boost insulin secretion and ameliorate insulin resistance.
According to a study, when flavonoids are taken orally, they are most effective in treating the pancreas and its beta cells, and, in turn, diabetes (3).
Other Nutritional Benefits That Make Okra Effective
High in Fiber
Okra is rich in soluble fiber, which slows down digestion and helps regulate blood sugar levels.
2. Low in Calories
Being low in calories, okra is a healthy addition to a diabetes-friendly diet without causing spikes in blood sugar.
How To Use Okra For Diabetes
1. Okra Water Infusion
Preparation
- Wash 4-5 okras and cut off the ends.
- Slit them vertically or crosswise.
- Place the okras in a glass of water and let them soak overnight.
Consumption
Drink the infused water in the morning on an empty stomach. It’s believed to help stabilise blood sugar levels.
2. Roasted Okra Snack
Preparation
- Preheat the oven to 400°F (200°C).
- Toss fresh okra with olive oil, salt (in moderation), and your choice of spices (could be blended oregano, ginger and fenugreek, little bitter leaf).
- Roast for 15-20 minutes until crispy.
Consumption
Enjoy roasted okra as a crunchy snack, providing fiber without causing rapid blood sugar spikes.
3. Okra In Soups And Stews
Preparation
- Chop fresh okra and add it to your favorite soups or stews.
- Combine with lean proteins and other vegetables.
Consumption
Including okra in savoury dishes adds texture and nutritional value while contributing to better blood sugar control.
4. Okra As A Side Dish
Stir-Fried Okra
- Heat a pan with a small amount of oil.
- Stir-fry sliced okra until slightly crispy.
- Season with herbs and spices.
Consumption
Serve as a side dish with lean protein and whole grains for a balanced, diabetes-friendly meal.
5. Okra Smoothie
Preparation
- Blend fresh okra with low-sugar fruits like berries.
- Add Greek yogurt or a plant-based alternative for creaminess.
Consumption
A nutrient-packed smoothie can be a delicious way to include okra in your diet while managing blood sugar levels.
6. Grilled Okra Skewers
Preparation
- Skewer whole or halved okras.
- Brush with olive oil and season with herbs.
- Grill until tender.
Consumption
Grilled okra skewers make for a tasty and diabetes-friendly side dish.
Considerations And Precautions
Monitoring Blood Sugar
Also, note that while okra can be beneficial, it’s crucial to monitor blood sugar levels and consult with a healthcare professional to tailor dietary choices.
Portion Control
Most importantly, be mindful of portion sizes to avoid overconsumption, as moderation is key in diabetes management.
Bottom Line
Incorporating okra into your diabetes management plan can offer various culinary possibilities.
From infused water to delicious side dishes, the versatility of okra makes it a valuable addition to a balanced and diabetes-conscious diet.
Also, you can reach out to us to help you with a meal plan that will help lower your blood sugar level.