Okra (Abelmoschus esculentus) is increasingly gaining popularity for its amazing benefits for diabetics.
It is a tropical vegetable that is rich in carbohydrates, fibers, proteins and natural antioxidants.
Okra is a popular vegetable in Nigeria that people use for soup preparation. In other parts of the world, it could be a sauce for rice and other combinations.
We believe that exploring different ways of consuming a vegetable makes it more interesting to eat.
Okra is gaining popularity because of its nutritional value. It is rich in minerals, antioxidants and other nutrients. These make it a good addition to diet.
For instance, the nutritional fact of okra shows it may not even only be good for diabetics.
Other Health Benefits Of Okra
Beyond diabetics, okra can prevent and improve constipation, lower cholesterol level, reduce risk of some cancers one of them, colorectal or colon cancer.
Okra can also improve energy level and symptoms of depression. It can help treat sore throat, irritable bowel, ulcer and lung infection.
Also, it can boost your heart function.
Because of these health benefits that okra offers you, it is receiving attention from researchers.
They have identified what makes it great for diabetics.
One of the the most recent animal studies (2018) found that okra supplementation significantly decreased the elevated levels of Fasting Blood Sugar.
It also decreased total cholesterol, and TG and attenuated homeostasis model assessment of basal insulin resistance index in diabetic rats.
It says okra improved the histological damages of pancreas, including vacuolization and decreased β-cells mass, in diabetic rats (1).
Also, the finding confirmed the potential anti-hyperglycemic and hypolipidemic effects of Okra.
“These changes were associated with reduced pancreatic tissue damage.
“Down-regulation of Peroxisome Proliferator-Activated Receptor (PPARs) genes in the pancreas of diabetic rats after treatment with okra, demonstrates that okra may improve glucose homeostasis and β-cells impairment in diabetes through a PPAR-dependent mechanism.”
What Makes Okra Work For Diabetics?
According to the study, the major compounds of okra are polysaccharides, polyphenols, flavonoids, tannins, sterols and triterpenes. These are antioxidants.
Also, the study says dietary fibers and polyphenols, abundantly found in okra, may contribute to the hypoglycemic and hypolipidemic effects.
A Look At Polyphenols
Polyphenols, such as flavonoids, phenolic acid, and stilbens, are a large and heterogeneous group of phytochemicals in plant-based foods (2).
Interestingly, different studies say this antioxidant properties could regulate blood sugar level.
One of the studies say it decreases hyperglycemia and improves acute insulin secretion and insulin sensitivity (3).
One other study says dietary polyphenols may inhibit α-amylase and α-glucosidase, inhibit glucose absorption in the intestine by sodium-dependent glucose transporter 1 (4).
Furthermore, polyphenols also stimulate insulin secretion and reduce hepatic glucose output.
Also, this antioxidant stimulates insulin secretion and reduce hepatic glucose output.
How To Use Okra For Diabetics
One unique way okra works very well for diabetics is to soak cut-up okra pieces in water overnight and then drinking the juice in the morning.
It is slimy, but that is what the individual needs to regulate his or her blood sugar level.
People who use this say it works and they have lower sugar level through the day.
Sadly, people in Africa only eat okra when it is in soup form. Diabetics will only appreciate okra when you prepare it as soup. You may need so much persuasion to make some drink okra juice and stick to it.
What is the point exploring other cuisines that a diabetic will not accept. Give them what they know and prepare it in a unique way.
Unfortunately, people prepare okra soup wrongly in our part of the world. They over-cook the vegetable and it loses nutrients that it offers.
When you prepare okra for diabetics, one of the very things you must not do is to over cook your okra.
We know that cooking destroys the nutrients of a food item. As a result, the okra should cook for few minutes. A maximum of three minutes on low heat is okay.
Ensure that you also add other vegetables in the soup and cook with little or no oil. A tablespoon of oil is okay.
Also, add the okra (hand cut) and the vegetables last, lower the heat and allow it to cook for a maximum of three minutes.
It is important that you prepare okra for diabetics in a way that they will benefit from it.
Kindly share this article with your friends and loved ones to help them see how okra helps diabetics.