She Strengthens

Unlock the Power of Okra: A Nutritious Superfood

Depending on where you live, okra might be a staple in your kitchen or a exotic addition to your meals. But did you know that this versatile vegetable is packed with nutrients and offers a range of health benefits, particularly for those with diabetes?

What is Okra?

Okra is a flowering plant in the Malvaceae family, which includes other edible plants like hollyhocks, cotton, and cheeseweed. The seed pods, also known as “lady fingers,” are the edible part of the plant and are rich in vitamins, minerals, and antioxidants.

Okra Nutrition

One cup of raw okra contains:

• 1.93g of protein
• 299mg of potassium
• 82mg of calcium
• 57mg of magnesium
• 23mg of vitamin C
• 31.3mcg of vitamin K
• 3.2g of fiber
• Only 33 calories and 4g of carbohydrates

Okra and Diabetes

Okra has been used for generations in Turkey as a traditional treatment for diabetes. Modern studies have confirmed that okra may help reduce blood sugar, cholesterol, and insulin resistance. The alpha-glucosidase-inhibiting effect of okra seeds, combined with its antioxidant content, makes it a promising natural remedy for managing diabetes.

The Benefits of Dietary Fiber

Okra is a rich source of dietary fiber, which has numerous benefits for our health. A high-fiber diet can:

• Regulate blood sugar levels
• Reduce cholesterol levels
• Help with weight management
• Promote digestive health
• Support healthy blood pressure

Stress Management and Okra

Chronic stress can exacerbate diabetes, but okra may offer a solution. A study on mice found that okra seed extract reduced stress levels, although more research is needed to understand its effects on humans.

Lowering Cholesterol with Okra

Okra’s soluble fiber content can help reduce LDL-C (bad) cholesterol levels in the blood. Eating 5-10g of soluble fiber per day, along with a balanced diet and regular exercise, can help manage cholesterol levels.

Managing Fatigue with Okra

Okra pods have anti-fatigue properties, which can boost endurance and reduce fatigue. This makes it an excellent addition to a pre-workout meal or snack.

Other Benefits of Okra

Okra contains polyphenols, which act as antioxidants in the body. It also has anti-inflammatory properties and may help reduce the risk of heart disease, Alzheimer’s disease, and certain types of cancer.

How to Eat Okra

There are many ways to enjoy okra:

• Okra water: Soak okra pods in water overnight to create a nutrient-rich beverage.
• Pickled okra: Pickle okra to mask its natural sliminess and add crunch to your meals.
• Dried okra: Try dried okra for a crunchy snack that’s rich in nutrients.

Conclusion

Okra is a nutritious superfood that offers a range of health benefits, particularly for those with diabetes. With its rich content of vitamins, minerals, and antioxidants, okra is an excellent addition to a balanced diet. Consult with your healthcare provider or dietitian to learn more about incorporating okra into your meal plan.