Individuals with diabetes, particularly those with type 2 diabetes, must be mindful of their dietary choices. Incorporating okra, also known as lady’s fingers or bhindi, into your diet can offer advantages for diabetics.
Okra, a common ingredient in Indian cuisine, is often enjoyed as bhindi ki sabzi with roti for lunch or dinner. Interestingly, okra is considered a superfood with potential benefits for diabetics. According to a 2013 study published in the US National Library of Medicine, roasted okra seeds exhibit a positive impact on reducing blood sugar levels. Let’s explore the reasons why okra is beneficial for diabetics and how you can incorporate it beyond the traditional bhindi ki sabzi.
Nutritional Value of Okra: Dr. Mohammad Safir Haidar, an Emergency Medicine expert at Cygnus Laxmi Hospital in Varanasi, emphasizes that okra is a nutritious vegetable, providing essential nutrients. One hundred grams of raw okra contains:
- Calories: Approximately 33 calories
- Carbohydrates: About 7 grams
- Fiber: Roughly 3 grams
- Protein: Around 2 grams
- Fat: Less than 1 gram
- Vitamins: Okra is a rich source of vitamins C, K, and folate.
- Minerals: This green vegetable with edible seeds contains potassium, magnesium, and calcium.
Benefits of Okra for Diabetics: Okra, in addition to being considered an aphrodisiac, can offer several benefits to individuals with diabetes, including:
- Low Glycemic Index: Okra has a low glycemic index, which means it helps regulate blood sugar levels by preventing rapid spikes.
- High Fiber Content: The fiber in okra slows down the digestion and absorption of carbohydrates, reducing blood sugar spikes after meals.
- Rich in Antioxidants: Okra contains antioxidants like quercetin and catechins, which protect cells from damage caused by high blood sugar levels.
- May Improve Insulin Sensitivity: Okra may enhance insulin sensitivity, enabling the body to use insulin more effectively, a crucial hormone for blood sugar control.
Drinking Okra Water for Diabetes: Some individuals believe in the home remedy of drinking okra water in the morning to manage diabetes. This involves soaking sliced okra in water overnight and consuming the infused water in the morning. While there is limited scientific evidence supporting this practice, a 2015 study in the US National Library of Medicine indicated that okra water improved blood sugar levels in pregnant rats with gestational diabetes. However, no human studies on okra water have been conducted. It is essential to consult a healthcare professional before relying solely on okra water to manage diabetes.
Incorporating Okra into a Diabetic-Friendly Diet: To include okra in a diabetic-friendly diet, choose fresh bhindi that are green, firm to the touch, and free of bruises. Here are some ways to enjoy okra:
- Steam or roast okra with minimal oil and seasonings for a low-calorie, high-fiber side dish.
- Prepare a healthy okra soup with lean protein sources like chicken or tofu and add non-starchy vegetables for a balanced meal.
- Stir-fry okra with lean protein and a variety of colorful vegetables for a nutritious meal.
- Grill okra with a hint of olive oil and herbs for a flavorful and nutritious side dish.
- Add frozen
