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Antioxidants help prevent cell damage by free radicals. Hence, another benefit of okra for diabetes is that it may also help slim your waistline.Īnother benefit of okra for diabetes is that it’s a great source of vitamin C, an antioxidant. It’s well understood and proven by research that a diet rich in vegetables is inversely related to weight gain. Like most vegetables, okra is low in calories, which can promote weight loss in combination with other dietary choices and lifestyle habits. Being overweight can worsen insulin resistance, which raises blood sugar levels. In fact, it’s estimated that around 85% of people with diabetes are considered overweight or obese. People with diabetes, especially type 2 diabetes, tend to be overweight. While we can’t directly apply these study results to humans, it does show promise for people with diabetes. Okra contains polyphenols, a type of antioxidant that may have anti-stress properties.Īnimal studies have found okra to manage adaptogenic (anti-stress) properties researchers recommend okra for its potential benefits in stress-related disorders and dementia. Stress hormones can worsen blood sugar in people with diabetes by promoting insulin resistance. Managing diabetes can cause stress and worsen health outcomes in those affected by high-stress levels and other mood disorders. Therefore, higher fiber foods have lower net carbohydrate counts. Net carbohydrates are the number of carbs that can impact blood sugar levels and are calculated by subtracting the grams of fiber from the total carbohydrates. Okra is low in carbohydrates, with only 4 grams of net carbs per cub. They get a lot of attention when it comes to diabetes because they break down into glucose or sugar after they’re digested.Ĭarbohydrates have the most significant impact on blood sugar levels than the other main nutrients, protein, and fat. In animal studies, rats fed okra powder had significant reductions in fasting blood sugar levels, improved insulin resistance, and reduced pancreatic damage.Ĭarbohydrates (carbs) are one of the primary nutrients in the human diet. Okra can have a blood sugar-lowering effect, making it a good diabetes treatment. One cup of okra provides a little over 3 grams of fiber, around 12% of the recommended daily value for adults. The improvement in cholesterol was dose-dependent, meaning the mice fed more okra powder had the greatest improvement in cholesterol and triglycerides, a type of blood fat. In an animal study, mice fed okra powder along with a diet to promote high cholesterol had lower cholesterol than rats fed just the hyperlipidemic diet. People with diabetes are more likely to have high levels of bad cholesterol and low levels of good cholesterol, which increases the risk of heart disease. Losing 5-7% of your initial body weight can significantly improve blood sugar and even prevent diabetes in those with a condition called prediabetes.įiber, especially soluble fiber, can also help promote healthy cholesterol levels. People with diabetes can benefit from high-fiber foods like okra because it can help promote satiety and may help promote weight loss. High-fiber foods have less of an impact on blood sugar levels, and they are also lower in calories since fiber isn’t absorbed. Fiber is a type of carbohydrate, but the digestive tract cannot absorb it. Like all plant foods, okra is a good source of dietary fiber. Some tips and tricks to reduce the mucilage in okra are to cut it into larger pieces (cutting it into smaller pieces can release the mucilage even more) and soak it in vinegar for 30 minutes before using or cooking it at high heat. Okra’s slimy texture may be off-putting for many, but it’s useful for thickening soups and stews such as gumbo, a popular dish in New Orleans in the United States. One of the things okra is most notorious for is its slimy texture called mucilage, which results from sugar residue and contains some of its beneficial soluble fiber. Okra was brought to the United States from Africa, making it a popular food in the Southern region of the United States. Its green seed pods are the edible portion of the vegetable which grows in the warm seasons, or summer through early fall in the United States. Okra, whose scientific name is Abelmoschus esculentus, is an edible flowering plant. Okra contains numerous potential health benefits for people with diabetes, so you may want to make some room on your plate for this unique vegetable! Okra is a popular vegetable in the Southern regions of the United States, but it may be less well-known in other areas in the world.