Reasons to eat to Okra

Okra is fast gaining a reputation as a so-called ‘superfood’ for people with or at risk of diabetes or cancer.

Commonly referred to as ladyfingers, or by its biological names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits.

What is okra?

Okra is a tall-growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranea, India, the Americas and the Caribbean.

Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making soups, stews or as a fried/boiled vegetable.

These tender pods are very low in calories, providing just 30 calories per 100 g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non-toxic, and have no adverse side effects.

How can it help treat diabetes?

Evidence of okra having anti-diabetic properties has increased in recent years, with multiple Vitro (laboratory) and Vivo (animal) studies confirming okra as a potent blood glucose-lowering (or anti-diabetic) food.

In one study, published 2011 in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that diabetic mice fed dried and ground okra peels and seeds experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about ten days.

Outside of scientific research, many people with diabetes have reported decreasing blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning, while in Turkey roasted okra seeds have been used as a traditional diabetes medicine for generations.

What’s behind this effect?

The superior insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract.

Other health benefits

Because okra is a rich source of dietary fibre, important vitamins and minerals, and powerful antioxidants, the vegetable is known to be beneficial for health in a number of ways.

These include:

• Preventing and improving constipation
• Lowering cholesterol
• Reducing the risk of some forms of cancer, especially colorectal cancer
• Improving energy levels and improving symptoms of depression
• Helping to treat sore throat, irritable bowel , ulcers and lung inflammation

Reasons to add okra to your diet

Promotes weight loss

Okra is a good source of fiber, which will not only improve your digestion, but will also keep you satiated for a long time, thus minimizing your food cravings. Apart from that it also loaded with essential nutrients that boosts your body’s metabolism and strengthens your core muscles.

Good for diabetes

People with an elevated blood glucose level should definitely include okra in their daily diets. As okra is rich in fiber, it helps in improving insulin sensitivity and also aids in controlling and maintaining blood sugar levels in the body. Ladyfinger contains a substance called myricetin, which is known to improve and increase sugar absorption by muscles and thus, can help in lowering the high sugar level in the blood.

Lowers the risk of cardiovascular diseases

Okra is a good option for people who have cholesterol or any other heart ailment as the fiber present in this veggie will help in lowering the bad cholesterol level and promote good cholesterol in the body. Fibers modify the production of bile juice in the intestines, thus, lowering cholesterol levels in the blood. Apart from that okra is rich in magnesium and therefore, helps in maintaining and regulating your blood pressure level in the body.

Has anti-cancer properties

Okra has a protein called lectin which is linked with fighting breast cancer. It is also said that okra suppresses cancer cell growth and helps in preventing cancer. Folate is also an essential nutrient which helps in preventing the risk of various cancer.

Boosts digestion

Dietary fibers present in okra aids in effective digestion and improve bowel movement. Fibers are known to cure stomach ailments such as constipation, IBS and even indigestion.

Helps in achieving a healthy skin

Okra has a good amount of antioxidants which not only reduces oxidative stress but also effectively eliminates free radicals present in the body. Antioxidants aids in reversing the skin damage and slows down the aging process, thus, giving you a youthful skin.