Is okra being valuable addition to diabetic diet? It is a captivating, versatile, impressive and nutrient full warm season fruit. However, it is cooked as culinarily vegetable. It is edible seed pod of plant. Okra is also known as ” lady finger ” which is considered as super food due to richness of essential bioactive components.
NUTREINT RICH PROFILE OF OKRA
Okra is dense packed with amazing health promoting nutrients such as vitamins (C, K, and A), minerals (magnesium, calcium, folate), fibers (soluble and insoluble), protein, polyphenols (catechin), flavonoids (quercetin) and polysaccharides (rhamnogalacturonan), lutein, zeaxanthin (carotenoids). It is low fat diet with low in calories counts.
LADY FINGER AND DIABETES
In this article, we will breakdown, how the nutraceutical components of okra are beneficial in managing diabetes and in preventing negative health consequences of diabetes? In modern life, type 2 diabetes is a public concern and okra could be a beneficial addition to diabetic diet due to its bioactive components which has potential to regulate hyperglycemia. Let’s delve it,
A LOW GLYCEMIC INDEX VEGETABLE
Okra is a low glycemic index and low-calorie vegetable which prevent the sudden spikes of sugar into blood mainly due to high dietary fiber content.
FIBER IN OKRA AND DIABETES
A diet rich in dietary fiber may provide support in regulating blood sugar.1 cup of okra contain approximately 3.2 gram of fiber. As it is known very well that soluble fiber has proven to be effective in controlling sugar by following mechanism,
• By slowing down digestion which will allow slow release of sugar into blood stream thus prevent sudden blood sugar spikes.
• Fiber control hunger and cravings with the feeling of fullness and satiety for longer period of time which will be indirectly helpful in managing sugar by reducing total calorie intake
• According to some studies findings, okra by reducing insulin resistance and by improving insulin sensitivity enhance the body response to insulin which will assist in regulation of blood sugar.
REDUCTION OF OXIDATIVE STRESS
Oxidative stress occurs due to disruption of balance between body antioxidants level and reactive oxygen species (ROS). In diabetes, due to oxidative stress, there is excessive production of reactive oxygen species which play a critical role in the development and progression of diabetes and its complications via pancreatic beta cells dysfunction, insulin resistance, diabetic retinopathy, diabetic neuropathy, diabetic nephropathy and by increasing risk of cardiovascular diseases. High concentration of antioxidant such as polyphenols, flavonoids, quercetin, vitamin A and C in okra target the oxidative stress which will reduce ROS production in the body with the improvement of hyperglycemia and with the reduction of diabetes complications.
LOWER FASTING BLOOD SUGAR
According to handful studies suggestion, okra may lower fasting blood sugar.
HbA1c AND OKRA
Okra impact on HbA1c is mixed in various findings. However, some evidences support that okra may cause reduction in HbA1c by improving glycemic control.
PROMOTE WEIGHT LOSS
High fiber content of okra give you feeling of fullness satiety which will support your weight loss journey by promoting weight loss. Weight gain or obesity is the key contributor of metabolic disorders including diabetes.
HYPOLIPIDEMIC EFFECTS OF OKRA
Diabetes can set off a chain of metabolic diseases such as high blood pressure, hyperlipidemia and cardiovascular problems. Let’s break down the reasons, how okra lower the cholesterol level,
• Mucilage (a gel like substance) presence in okra allow the cholesterol to pass through the stool without absorption.
• According to some evidences, okra lowers the triglycerides and LDL.
• Okra prevent oxidation of cholesterol which will support healthy cholesterol management along with heart well-being.
PROMOTE HEART HEALTH
Reduction of inflammation and oxidative stress via rich antioxidants profile especially polyphenol support the overall heart health. Prevention of oxidation of cholesterol will prevent the plaque formation and adhesion to heart vessels wall and subsequently prevent atherosclerosis. Potassium in okra is a key player in managing blood pressure of body which will ultimately support over all heart well-being.
OTHER HEALTH BENEFITS OF OKRA
Let’s explore the other health benefits of okra as below,
BONE HEALTH
Okra contain calcium and vitamin K and both of them work synergistically to improve mineralization, density and strength of bone and reduces the risk of fractures.
GI HEALTH
Okra supports digestive health by regulating bowel movement and provides relief from constipation due to presence of high content of fiber. Mucilage serves as prebiotic which will increase gut friendly microbes and assist in maintaining healthy digestive system. Antioxidant rich profile of okra along with mucilage (serve as lubricant) reduces inflammation and oxidative stress which may be helpful against IBS and gastritis.
COLORECTAL CANCER
According to some studies, lectin in okra may inhibit growth of cancerous cells without harming normal cell. However, antioxidant and fiber content in okra reduces inflammation and promote healthy gut bacteria which will reduces the risk of colorectal cancer.
ROBUST IMMUNE SYSTEM
A healthy and well supported immune system is essential for fighting against various infections and illnesses. Vitamin C along with other powerful antioxidant in okra robust the body defense mechanism.
OKRA AND PREGNANCY
Folate (Vitamin B9) in okra prevent neural tube defects in developing babies while high vitamin C in okra increase iron absorption from GI tract. Antioxidants, vitamin, calcium, magnesium and other minerals promote overall health during pregnancy.
OKRA AND EYE HEALTH
Lutein and zeaxanthin (carotenoids) play a key role in maintaining eyesight and age-related vision problems. Antioxidants protect eyes from oxidative stress damage.
PRECAUTIONS
• If someone has kidney stones or problems, then Incorporation of okra into diet should be taken with consultation of health care provider due to presence of oxalate which may further promote stones formation.
• It contain soluble and insoluble fiber which may result into gas and bloating.
• Okra may blocked or interfere with the absorption of metformin, a crucial antidiabetic drug for diabetes management.
• Okra contain vitamin K which may interact with warfarin.
FINAL THOUGHTS
Okra has potential to promote many health benefits. Many studies and evidences are supporting the okra potential against diabetes but future promising studies will help us to draw any conclusive decision but it is healthy addition to diabetic diet for good glycemic control.
OKRA BENEFITS IN DIABETES
