Okra has a special place among the dishes we make at home. Who doesn't love it when it comes to the table as a curry made with oil, milk, or as a stir-fry? But did you know that this delicious vegetable can be especially beneficial for someone with diabetes? So if you or a loved one has diabetes, let's learn about these benefits of okra today.
Does okra really help control diabetes?
When it comes to managing diabetes, the most important thing is to control your blood sugar levels. This includes losing weight, exercising, and maintaining a healthy diet.
So this is where okra comes to our aid.
Okra is very low in calories and fat, but it is rich in nutrients like vitamin C, vitamin K, and zinc. But most importantly, especially for people with diabetes , okra is high in fiber.
Simply put, there are two types of fiber in okra: soluble fiber and insoluble fiber.
- Soluble fiber: These work by slowing down the rate at which the food we eat passes through the digestive system. Specifically, they do not allow the sugar in the food to be absorbed into the blood all at once, but instead allow it to be absorbed gradually. This helps control the sudden rise in blood sugar levels.
- Insoluble fiber: These create a feeling of fullness. So, even if you eat a little, you feel full, which also controls unnecessary eating.
Some studies have shown that compounds in okra can help lower blood glucose levels. However, most of this research has been done on animals. There are very few studies on humans. However, those studies have also shown that people with type 2 diabetes or prediabetes who consumed okra powder, extract, or 'okra water' had some control over their fasting blood glucose levels.
Be careful of these things when eating okra.
Because of these properties of okra, don't be in a hurry to eat a lot at once. Like everything, it's not good to eat too much okra. Think about these things in particular.
- Bloating and gas: Adding too much fiber to your diet all at once can cause bloating and gas. So if you're adding okra to your diet, add it little by little. This will give your digestive system time to adjust.
- Kidney Stone Risk: Okra contains a compound called oxalate. Oxalate is a major component of a type of kidney stone. So if you are at high risk of kidney stones, you should be careful about eating foods high in oxalate (like okra) regularly and in large quantities.
- Interaction with diabetes medication (very important): This is the most important point. One of the most commonly prescribed medications for diabetes is Metformin. One study found that okra water can interfere with the effectiveness of this medication. Therefore, if you are taking diabetes medication like Metformin, be sure to talk to your doctor before adding okra to your diet.
How to add okra to your diet in a healthy way?
Finding okra in our country is not that difficult. When buying fresh okra, try to choose pods that are dark green, no longer than 4 inches long, unblemished, and firm to the touch .
Many people dislike eating okra because of the "slimy" taste that comes with cutting it. But there are ways to get rid of it.
- Quick-cooking
- Dry-cooking/Sauté
- Adding something acidic like vinegar, lime, or tomatoes
The healthiest way is to avoid deep frying and prepare it in other ways.
- Saute onions and tomatoes in a little oil and eat.
- Like a curry made with milk.
- Steamed.
- Added raw to salads.
What is this 'okra water' wave?
You may have seen a lot of talk about "Okra Water" on social media. Some people say that it is good for the heart, brightens the skin, and boosts immunity. But to be honest, there is very little scientific evidence for many of these claims.
While okra contains fiber, antioxidants, and minerals, it's unclear how much of those nutrients are added to the water. But one thing is certain. If you drink okra water, you're getting some of the water your body needs. That's a good thing.
Regarding diabetes, a few studies on okra water have shown some positive results, but even those are very small-scale studies.
This is how to make okra water.
Wash a few fresh okra pods, cut them into small pieces, and put them in a glass of water. Refrigerate overnight, strain and drink in the morning. You may not like the taste and texture of this. You can add a few drops of lime if you like. (If you are adding honey because you have diabetes, talk to your doctor about it and add only a very small amount).
| Good things to do (Do's) | Don'ts |
|---|---|
| Steam, stir-fry, or make it into a curry. | Avoid deep frying. This adds unnecessary fat and calories. |
| Gradually add okra to your diet. | Don't start eating a large amount at once (it can cause bloating). |
| If you are taking diabetes medication (especially Metformin ), talk to your doctor about okra. | Don't believe that 'okra water' alone can cure diabetes. |
| If you are at risk for kidney stones, be careful about eating okra. | Don't imitate everything you see on social media without a scientific basis. |
Take-Home Message
- Okra is a great vegetable to add to a diabetes-controlling diet plan due to its high fiber content.
- But okra is not a "magic bullet" for diabetes. It is just part of a balanced diet and a healthy lifestyle.
- Be aware of the stomach upset that okra can cause, especially when taken with medications like Metformin.
- Always talk to your doctor for advice before making any major changes to your diet, especially if you are being treated for diabetes.
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