Okra: How can this nutrient-dense vegetable help you fight diabetes?


Last Updated December 20th, 2021

What is Okra?

The word Okra refers to edible seedpods of a plant. Okra is commonly known as Lady’s fingers which is a green flowering plant and belongs to the same plant family of hibiscus and cotton. It has very low calories and is rich in various minerals and nutrients such as potassium, folic acid, calcium, iron, phosphorus, copper, magnesium, etc.

There is a large array of Vitamins present in Okra. it has several health benefits as well and hence helps in the treatment of diabetes(Type 1, Type 2, Gestational). Okra is even helpful to a certain extent for weight loss since it has a high content of fibre in it. There are various kinds of Okra. some of the most common types of Okras are as follows.

– Emerald
– Clemson
– Annie Oakley
– Purple
– Chinese

What are the nutrients present in Okra?

There are various nutrients and minerals which are present in Okra. The names of the minerals and nutrients along with their content in 100 grams of Okra is elaborated in the table below.

Minerals and nutrients 

Content 

Calories 

33

Proteins 

1.9 grams 

Fats 

0.2 grams 

Carbohydrate 

7.5 grams 

Fibre 

3.2 grams 

Sugar 

1.5 grams 

Potassium 

299 milligrams 

Sodium 

7 milligrams 

Thiamine 

0.2 milligrams 

Magnesium 

57 milligrams

Folate 

60 micrograms 

Calcium

82 milligrams 

Vitamin A

36 micrograms 

Vitamin B6

0.215 milligrams 

Vitamin C

23 milligrams 

Vitamin K

31.3 milligrams 

What are  the ways of eating Okra?

  • If you cut and cook okra in moisture, it releases a slimy juice which increases the thickness of soups and stews.
  • Dried Okra can be used as a substitute for egg whites which is very helpful for thickening of a sauce.
  • Okra can be consumed roasted and ground as well for making a noncaffeinated substitute for coffee.

What are the benefits of eating Okra?

There are several health benefits to eating Okra. some of the benefits are elaborated below.

Okra is rich in multiple antioxidants which are extremely beneficial for health and helps in preventing various diseases and disorders in an individual. Antioxidants help in removing the free radicals or pollutant molecules from the body and hence flushes out all the harmful toxins in our body. The predominant antioxidant in okra is polyphenols as well as flavonoids and isoquercetin.

Okra also consists of Vitamin A and Vitamin C in abundance. There are several benefits of high polyphenol levels in your diets such as polyphenols help in preventing various heart diseases and disorders. Oxidative damage of the heart and the blood clot formation in the heart can also be prevented due to the presence of polyphenols in Okra. polyphenols have the ability to enter your brain and provide protection to your brain from inflammations. Hence this property can act as a defence mechanism and help in protecting your brain from the symptoms of ageing, improving cognition, learning and memory.

Okra helps in preventing heart diseases by reducing the high cholesterol level in an individual. The polyphenol content in Okra helps in preventing the development of any inflammatory markers associated with the heart. Okra consists of a gel-like substance called mucilage which can bind easily with cholesterol during digestion and can be passed or excreted with the stool of an individual. 

The protein called lectin is very essential for inhibiting human cancer cells. Lectin which is the most abundant protein in Okra can prevent the growth of breast cancer cells by 63%.

Okra is very helpful in maintaining a healthy blood sugar level which very important for maintaining an overall healthy body. Constant high blood sugar level might result in prediabetes and type 2 Diabetes. Okra decreases the sugar absorption level of the alimentary canal or the digestive tract and hence a stable blood sugar level is maintained. Okra consumption is not recommended to the people who are taking the common diabetes medication called metformin.

Vitamin B9 or Folate is an extremely important nutrient for women during their pregnancy. The risks of the neural tube defects which can affect the brain and the spinal cord of the developing fetus can be reduced or lowered by the consumption of Okra since it is rich in Folate or vitamin B9. during the gestational period of a woman, it is always recommended to consume 400 micrograms of Folate or Vitamin B9 every day.

It is very easy to add Okra to your regular diet since it is very easy to cook Okra can be used for making soups and stews like gumbo. Okra consists of a thick slimy substance called mucilage which becomes gummy after it is heated. If you do not like to eat slimy okra, you can follow the following steps to make it dry.

  • You have to cook Okra at high heat to remove the sliminess.
  • Make sure you do not crowd the pan or the skillet since it reduces the heat and causes sliminess.
  • The slime factor of Okra can be reduced by pickling the Okra.
  • Roast Okra in your oven after slicing them well. This helps in removing the gumminess.
  • Slightly char your Okra by grilling them. This is very helpful for removing the sliminess. 

How is Okra helpful in the treatment of Diabetes?

Okra is very helpful in treating Diabetes. The nutrients of Okra which help in Diabetes management are as follows:
 
Okra is rich in Fibre
 
Okra has a high content of fibre which has several health benefits. Fibre keeps you full for a very long time and cuts down on the hunger cravings. Hence it helps in weight loss. Consumption of a high fibre diet can help in promoting better glycemic control and also improves the sensitivity of the hormone called insulin.
 
Anti stressing properties of Okra 
 
Okra consists of several antioxidants. Especially the presence of Vitamin A and Vitamin C help in stress management in an individual. Long term stress or a consistent period of stress can also result in diabetes. Hence the antioxidant properties of Okra help in the management of Diabetes.
 
Okra helps in lowering the cholesterol level
 
The high fibre content of Okra and the antioxidant qualities of Okra are always recommended for the people with diabetes since they help in lowering high levels of cholesterol. High cholesterol levels along with diabetes can have severe effects on the health of an individual. Hence consumption of Okra is recommended for the people who have high cholesterol. 
 
Okra helps in removing fatigue 
 
Okra helps in fast recovery from fatigue. Some regular physical activities such as exercises which involves cardiovascular activities along with the consumption of Okra in your regular diet can also be performed regularly for preventing and treating diabetes. Hence Okra can contribute to a better and more active lifestyle.

What are the benefits of consuming Okra during pregnancy?

Okra is a food which is rich in nutrients and minerals which are extremely essential for a healthy pregnancy. Some of the most common benefits of Okra consumption during the gestational period are as follows.

  •  Vitamin C content in Okra promotes the absorption of iron which is very helpful for the growth of a  baby. The immune system of the mother is boosted by eating Okra due to the presence of vitamin C. The development of skin, bones and capillaries in a  baby is promoted by Vitamin C which is one of the most predominant vitamins present in Okra.
  • The high levels of Folate or  Vitamin B9 in Okra help in the metabolism of carbohydrates, proteins and fats. Okra consists of Vitamin B9 in a very large amount which is extremely beneficial for reducing the risks of various birth defects in a baby. Vitamin B9 or Folate in Okra also helps in the synthesis of DNA and red blood cells. 
  • The chances of any infections and cardiovascular issues are lowered since the antioxidant properties of Okra promotes the immune health of the mother as well as the baby. The antioxidants in Okra which help in promoting the immune system of the mother and the baby include carotenoids, phenolic compounds, Vitamin C and Vitamin E.
  • Okra is a rich source of fibre which helps in increasing the roughage of a person and eases the bowel movement. Hence Okra consumption helps in the prevention of constipation, especially during pregnancy. 
  • Gestational diabetes can also be prevented by the consumption of Okra which consists of soluble as well as insoluble fibre.
  • The insoluble fibre content of Okra promotes healthy digestion in an individual.
  • It is very necessary to keep a check on your blood cholesterol level always and especially during the gestational period. Eating Okra helps in maintaining the clinical range of cholesterol level.

What are the risks of consuming Okra?

There are various risks to over-consuming Okra. some individuals might experience adverse effects due to the overeating of Okra. 

  • Okra might cause gastrointestinal problems such as diarrhoea, gas, cramping as well as bloating in the case of the people who are already suffering from bowel problems. The content of Fructans which is a carbohydrate, in Okra can result in various gastrointestinal problems as mentioned.
  • The high oxalate content of Okra can lead to the development of kidney stones which generally consists of  Calcium Oxalate. The foods rich with high levels of oxalate such as spinach and Okra can elevate the risks of the development of kidney stone in an individual. 
  • Solanine is a toxic compound which is present in Okra. Solanine can trigger various health conditions such as joint pain, arthritis and inflammations in some individuals.
  • Okra contains Vitamin K in abundance which helps in the clotting of blood. The people who take blood thinner medications such as Warfarin or Coumadin are recommended not to eat Okra since it can have adverse effects on the health of an individual. Blood thinners help in preventing the clotting of blood to prevent stroke or heart attack but the consumption of Okra can increase the chances of heart diseases or disorders by promoting the clotting of blood.

5 healthy and tasteful Okra recipes 

Braised Okra 
 
The ingredients which are required for making Braised okra are as follows:
500 grams of fresh Okra 
2 tablespoons of red wine vinegar 
1/2 cup of olive oil
1 finely chopped or grated onion
500 grams of tomatoes which are puree 
A handful of fresh and chopped parsley 
Salt and pepper for taste
 
The preparation procedure 

– Wash or rinse your Okra and cut off the edges of them
– Place the Okra in a bowl and let it rest there, after sprinkling red wine vinegar. Let the Okra stand for an hour like that
– After that, you should rinse the Okra off in cold water and let it drain
– Take a heavy-bottomed saucepan and start sauteing the onion over low heat. Keep heating the onions until they become soft.
– Add Okra and some olive oil in the mixture of onion. Cook it for 5 minutes.
– You can add tomatoes, parsley and season to taste
– The whole mixture should be allowed to boil over a medium or a high heat. Then it should be allowed to simmer for approximately 20-30 minutes over low or high heat.
– You can serve the dish with crusty bread since Okra is very tender.

Okra Pickle 
      

Ingredients required are the following:
 
1 pound of Okra which is 3 and ½ to 4 inches long.
6 peeled garlic cloves 
3 cups or 24 fluid ounces of cider vinegar
1 cup of water
1/2  teaspoon of dried hot red pepper flakes
1 to 1 and 1/2  tablespoons of dill seeds 
1 tablespoon of mustard seeds 
1 and ½ tablespoons of Kosher Salt
1 tablespoon of sugar
 
The preparation process:
 
– Place the Okra in tightly packed jars and then put a clove of garlic in each of the jars.

– Take a 2-quart non-reactive saucepan and boil the rest of the ingredients.

– Toss some salt and sugar according to the desired taste. Keep stirring the mixture until the salt and the sugar gets completely dissolved.

– Pour this pickling liquid in every jar in equal quantity.

– Let it stand for a day in the jars to develop proper flavours.
 
Nigerian inspired Fish and Seafood Gumbo 
     
The ingredients which are required for cooking the dish are as follows:
2 cup of Okra which are sliced into chunks
1 tilapia fish cut into chunks or you  can also use a red snapper 
Season the chunks of fishes with salt
1 pound of peeled and deveined raw shrimps which should  be washed and seasoned with salt
Cut 3 – 4 tomatoes into chunks 
2 small red bell peppers 
Mash 2 habanero peppers into a paste
2 chilli pepper cut into very little chunks
2 cloves of garlic 
1 teaspoon of grated ginger 
A pink or purple onion grated into small chunks 
1 and 1/2 tablespoon of coconut oil
1 teaspoon of chilli pepper powder or Cameroon powder 
2 teaspoons of paprika 
1 and 1/2  teaspoon of crayfish powder or crayfish paste of the same quantity
Meat stock or water as per your need
1 handful finely chopped basil 
3 teaspoons of  flour
Bouillon 
Salt to taste 
 
The preparation procedure of this Okra delicacy 
 
– Take a cooking pot and heat some coconut oil in that 
– Add shrimp to the oil in the cooking pot and cook it until both the sides  become pink
– Transfer the cooked shrimp to a bowl. Saute it until it becomes translucent.
– Add onions and garlic and saute it over medium heat.
– Add some tomato, paprika and ginger and keep sauteing until the tomatoes get reduced a little.
– After adding some pepper mix, cook it for 5 minutes 
– Season the mixture with salt and some pepper according to the desired taste. You can also add some  basil after that
– Cook it for next 2 minutes more after which you  can toss in the shrimps and crayfish
– Add some chilli powder and set it aside 
– You can serve this dish with rice or fufu

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Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
Find all the instant ways to get rid of blackheads Blackheads - Not only are they aesthetically unappealing but if left untreated these can cause…
Congestive Heart Failure man
Hypertension: The best ways to prevent the onslaught of this mass-killer Hypertension or high blood pressure is responsible for millions of deaths worldwide every year. Find…
calories unhealthy
Experts believe these are the healthiest diets for you Narrowing down to the healthiest diets for your body isnt easy. We bring to you…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that…
Thyroid disorders
T3 Test T3 is an important thyroid hormone. It's level is detected with the help of the…
anti-thyroglobulin antibody
Anti-Thyroglobulin Antibody test Anti-thyrogloubin antibody test measures the level of antibodies that attack the thyroid gland cells and…
Hysteroscopy_procedure
Hysteroscopy Hysteroscopy is a minimally invasive tool to help specialists view the uterus to diagnose and…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Threatened abortion
A few facts about threatened abortion A threatened miscarriage indicates an early pregnancy loss. Look out for symptoms like bleeding, vaginal…
antinuclear antibody test
Antinuclear Antibody Test – (ANA) Antinuclear antibody or ANA test is a blood test that measures the level of ANA…
Ferritin blood test
Ferritin Test Ferritin test is a blood test that provides vital information on the level of RBCs…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
Olive Leaf Extract: The healthy goodness of olives in a capsule Olive oil is not the only gift from the Olea Europea tree. Olive leaf extract…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
Chest X-Ray A chest x-ray is a diagnostic test that uses x-rays to visualize the structures inside…
aspartame or sugar
Aspartame – Hidden truths about this storm in a teacup Aspartame, the artificial sweetener, has gone under the scanner on several occasions for allegedly doing…
chloride test
Chloride Test A chloride test of the blood checks the level of chloride in body, an important…
hsv igg test
Herpes Simplex Virus I (HSV)-IgG Test Herpes Simplex Virus I (HSV)-IgG is used to detect the presence of the herpes virus…
phenytoin test
Phenytoin test Phenytoin is a drug that is administered mainly to epilepsy patients. The phenytoin blood test…
Anti-CCP Test – Anti-Cyclic Citrullinated Peptide Anti-ccp or ACCP test is a blood test that is primarily employed to diagnose the…
cytomegalovirus igm test
Cytomegalo Virus (CMV) – IgM Test The CMV antibodies include both IgM and IgG antibodies which are the immune system's response…
Urologist: When should you visit one and why? A urologist can treat not only genitourinary problems of both men and women but also…
Psyllium Husk: More than just an effective natural laxative Psyllium husk, or isabgol, is a popular natural laxative . But did you in addition…
Buddha bowl
Buddha bowl Buddha bowl is a healthy nutritious meal that is served as a single meal that…
Buddha bowl
Buddha bowl Buddha bowl is a healthy nutritious meal that is served as a single meal that…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
CHIKUNGUNYA IgM
Chikungunya-IgM Test Chikungunya-IgM is a blood test that is used to check the elevated levels of the…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an…
apolipoprotein a1 test
Apolipoprotein -A1 (APO-A1) Test Apolipoprotein A-I (Apo-A1) constitutes 70% of protein content in high-density lipoprotein (HDL) and helps in…
Beware of these common foods that cause high bodily inflammation! Maybe its the long list of inflammatory foods in your diet that is making you…
xylitol gum
Xylitol : Is this the right sugar substitute for you? Discovered during World War 2 owing to sugar shortage, xylitol has become a common name…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk…
Grass-fed meat
Facts about grass-fed meat Grass-fed meat has a rich source of vitamins, minerals, and are low in fat and…
malarial antigen test
Malaria Antigen Test A malaria antigen test is a rapid diagnostic test (RDT) that can detect malarial antigens…
Proteinuria and blood pressure
Hypertension Profile Hypertension profile is a panel of blood tests done to analyse the cause of hypertension…
liver biopsy procedure
Liver Biopsy Liver biopsy or hepatic biopsy is a diagnostic tool that collects a sample of live…
ketoacidosis diabetes
HB1Ac Test HB1Ac test is an important blood test that is used to measure the levels of…
top 5 deadliest cancers
A sneak peek into the top 5 deadliest cancers and the true nature of their origins Did you know that cancer is the 2nd leading cause of deaths globally? Among the…
Hot cups for detox? Read all about the ancient technique of cupping Did you know inverted hot cups on your back can squeeze out and eject toxins…
Essential oils: Choose the right one based on your need Essential oils can effectively treat the triggers causing migraines and address the root cause of…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
Ultrasound Ultrasound is a safe, non-invasive procedure that uses sound waves to create images of internal…
Chronic fatigue syndrome
Why does the human body experience burnout and how to manage it? Burnout is a syndrome resulting from chronic workplace stress that has not been successfully managed.…
charcoal toothpaste safe
Does your teeth really need charcoal toothpaste? Charcoal toothpaste, made out of activated charcoal is gaining large popularity owing to its teeth-whitening…
Patient under observation
What can you do if you are COVID-19 positive: Practical coping tips If you tested positive for COVID-19, follow these steps if you are under home or…
hsv-igg
Herpes simplex virus (HSV)-IgG Test Herpes simplex virus I(HSV)-IgG is an Immunoglobulin protein that acts as an antibody which stays…
Helicobacter pylori IGA
Helicobacter Pylori – IgA Test The H.pylori IgA test is a blood test used to identify the level of IgA…
HSV-IgM test
Herpes Simplex Virus (HSV)-IgM Test The HSV-IgM class antibody is produced by the body a few days after an initial…
EEG
Electroencephalogram – EEG EEG or electroencephalogram is a diagnostic tool used to access the functioning of neurons and…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
diabetic foot ulcer remedy
Diabetic foot ulcer Read to know everything about diabetic foot ulcer,causes,symptoms,diagnosis,treatment prevention and outcome for patients
Stye : The best natural home remedies to ease the pain Styes developing inside the eyelid tend to be more painful whereas external styes are less…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
PROLACTIN-(PRL)
Prolactin Test (PRL) Prolactin or PRL is a lactogenic hormone produced to induce milk production in lactating mothers.…
bilirubin-test-result
Bilirubin Test Bilirubin is a substance produced in the body as a result of red blood cell…
How can berberine supplements help you live longer and healthier? Berberine is a turmeric look-alike herbal extract that is credited with numerous health benefits ranging…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
belly fat reduction
Easy and effective ways to get rid of the stubborn belly fat The accumulation of fats in your belly region is the toughest to get rid of…
Strep throat pain
Anti-Streptolysin-O Test The ASO or Anti-Streptolysin-O is a blood test designed to check for the presence of…
Vaginoplasty - Post-op care
Vaginoplasty Know more about vaginoplasty, the procedure, post-operative care, best options for treatment, cost, and possible…
reflexology massage
Top reasons why you should go for a reflexology massage today Reflexology involves the application of pressure to your feet and hands to encourage self-healing. Could…
Splenda
Splenda Splenda is an artificial sweetener derived from Stevia plant extracts. It is low in calories…
lipid-profile
Lipid Profile Lipid profile is a blood test that provides complete information on how much cholesterol is…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
iron deficiency profile
Iron Deficiency Profile An iron deficiency profile is a battery of blood tests which are performed in order…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
Amnesia brain
Amnesia: It’s not just a blow on the head that can erase your memory Amnesia, a condition popularized by many a tv shows, is a condition of partial or…
Pumpkin Seeds: Why pumpkins are more than just for pies! Pumpkins have been long associated with Halloween carvings and delicious pies. But did you know…
IGE test
IgE test – Immunoglobulin E IgE or immunoglobulin E test is a test that measures the level of IgE in…
6 arguments in favour of glucosamine and where can you find it Studies have shown that glucosamine works by preventing the breakdown of cartilage of the joints.…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
Potassium healthy
Potassium: How only 100 mg a day can dramatically increase your lifespan! The word potassium comes from the process where wood ashes were stored in pots for…
Silicon Dioxide: How can a component of sand be essential to your wellbeing? Silicon is one of the most abundant elements in the nature. Find out how silicon…
Activated charcoal: The instant health benefits of this “diamond in the coal mine” How can the pitch black activated charcoal help you whiten your teeth? Or have a…
DHEA wrinkles
DHEA: Now get unbelievable age defiance with this wonder hormone! DHEA is known popularly as the age-defying hormone. This supplement is widely used to slow…
CBC blood test
CBC (Hemogram 6-part diff) blood test CBC (Hemogram 6-part diff) blood test refers to the test that measures the number of…
appearance after septoplasty
Septoplasty Click to know procedure, benefits, risks and cost of septoplasty along with information about post…
piles
Best treatment for piles in Bangalore All you need to know about piles and piles treatment in Bangalore - the types…
sinusitis breathing difficulty
Sinusitis Click to read everything about sinusitis, types, treatment options, available surgical procedures, cost and post-op…
sinusitis breathing difficulty
Sinusitis Click to read everything about sinusitis, types, treatment options, available surgical procedures, cost and post-op…
Bronchoscopy procedure
Bronchoscopy Bronchoscopy is a procedure where in a scope is inserted into the lung pathway to…

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