The Amazing Health Benefits
of Okra
Okra, also known as lady’s
fingers, bamia, bhindi or gumbo, is a plant of the tropical
and warm climates that produces edible green pods. The
slightly immature pods are handpicked and prepared in
different ways to compliment the traditional diets of many
cultures. Okra (Abelmoschus esculentus) is believed to
possess an abundance of health benefits, and there is
ongoing research into its potential to help manage diabetes.
Get to know this popular vegetable and learn how to choose
and use its seedy pods to preserve their rich nutritional
value.
10 Health Benefits of Eating Okra
It’s low on calories –
bamia pods contain only 30 calories per 100 grams and are
often recommended as a part of a weight-loss program.
It contains no saturated fats or cholesterol.
It can help stabilize blood sugar levels by slowing its
absorption from the intestines – see below for more details
on okra consumption and diabetes. There are other 12 foods
that control type 2 diabetes.
It contains lots of dietary fiber and acts as a natural
laxative which can help you to naturally get rid of
constipation. The pods are rich in mucilage substance, which
is a thick, gluey substance that lubricates the large
intestine and helps with elimination.
Okra’s fiber also
feeds the gut’s beneficial bacteria (probiotics) and helps
maintain the pH balance of your digestive tract.
It’s rich in vitamin A and other antioxidants – the green
pods contain beta-carotene, lutein and xanthine, which
together with vitamin A help preserve good vision and keep
your skin fresh and healthy. Okra has been connected to
cataract prevention and is praised for preventing spots and
pimples.
Due to the abundance of antioxidants and fiber, some also
connect okra with cancer prevention, especially the
prevention of colorectal cancer. There are other steps that
you can take to prevent colorectal cancer and there are 14
foods that can protect against cancer development in
addition to okra.
It’s a rich source of
vitamin C, which helps with the body’s immunity – okra has
been linked to cough and cold prevention. Since vitamin C
also act as an anti-inflammatory, okra might be good for
reducing the symptoms of asthma and can be used in addition
to these 10 natural treatments for asthma.
It contains folates – 100 grams of okra provides about 22%
of the recommended daily amount. Folates (folic acid) are
particularly important in the pre-conception period and
during early gestation and help prevent birth defects. Foods
with folate are can also help to cleanse your lungs.
It’s a good source of minerals, including iron, calcium,
magnesium (find out if you are magnesium deficient) and
manganese.
It contains vitamin K, which is important for bone health
and plays a major role in blood clotting.
Research on Okra and
Diabetes
Particularly interesting is the research into the potential
of okra in the treatment of diabetes. The studies have only
been done on animal models so far and it’s too early to draw
any conclusions, but the preliminary findings are promising.
In 2011, researchers tested okra on rats with diabetes
(published in ISRN Pharmaceutics). The pods were soaked in
water and one group of rats was given the solution, while
the control group received a solution of Na-carboxymethylcellulose
(CMC – cellulose gum; a cellulose derivative often used as a
thickener).
The results showed that lady’s fingers helped
reduce the absorption of glucose and lowered blood sugar
levels in rats.
Another study on rats was conducted in 2011 and provided
similar results (published in the Journal of Pharmacy and
Bioallied Sciencies). This time rats were fed powdered okra
seeds and peel extracts for 28 days. A significant reduction
in blood sugar levels was observed compared to rats that did
not receive the powder.
The seed extract provided higher
reduction in blood sugar than the peels, and it was
established that even high doses were safe for rats (a dose
of 2,000 milligrams per kilogram was used). In addition,
scientists noted that okra helped reduce elevated lipids
(fats) and that the lipid profile returned to near normal.
Some Safety Concerns for People with Diabetes
Scientists observed one important factor when testing okra
on diabetic rats. Okra might improve glycemic control, but
it should not be taken together with metformin hydrochloride
as it reduces the drug’s absorption. Metformin is taken by
many people with diabetes to keep their sugar levels under
control, so it’s important not to interfere with its
function until more conclusive studies are performed.
Moreover, if you have diabetes and are taking metformin,
eating high amounts of okra might increase your sugar
levels, so you need to keep an eye on that and discuss it
with your medical team.
How to Use Okra
The fibrous, 5 to 15 centimeters long fruits are best when
eaten fresh and slightly immature. If you buy pods that have
been left on the plant for too long, they become woody and
don’t taste nice. Avoid those that look sunken or dry and
have discolored spots or cuts.
If you can, eat them on the day of purchase. They can also
be stored in the refrigerator for one to two days.
Wash the pods well before you use them, as they might have
been exposed to pesticides and chemicals. Wash them well
with water and fruit and vegetable soap like this one. Or
you can remove pesticides from your produce by washing them
in a natural mixture which is mentioned in my post on How to
Easily Remove Pesticides From Your Fruits and Vegetables.
Some prefer to trim the top stem end and the tip, while
others use the whole pod. You may slice it as you desire and
include it in your favorite African, Middle-Eastern,
Caribbean or Asian dish.
Serving Suggestions
The pods are great for thickening dishes, as they become
gooey when cooked. They are delicious cooked in soups with
some fish, which is a Caribbean take on okra.
For a bit of an Egyptian touch, prepare okra in a thick stew
of lamb or beef. This delicacy is actually known as bamia or
bamiya.
If you want to reduce the vegetable’s mucilage and use it in
drier dishes, add some lemon juice (which can be used as a
natural medicine).
Chopped or sliced pods can be fried as fritters and then
mixed with other vegetables or meat.
For a healthy version, simply steam the pods (whole or cut)
and enjoy them as a side dish with rice and vegetables or
meat. Steaming is one of the best cooking methods to keep
the vitamins in food.
The pods can also be pickled and preserved in the same way
you pickle your other vegetables.
If you happen to come across bamia’s leaves, you can eat
those as well. They can be consumed raw in salads or cooked
in soups and stews.
Other healthy fruits and vegetables you should add to
your diet are:
Broccoli – but you need to avoid these common mistakes when
consuming broccoli.
Garlic – learn how to use garlic as a medicine and how to
avoid these 6 common mistakes when using garlic as a natural
antibiotic.
Pineapple – discover what happens to your body when you
consume pineapple.
Banana – There are 7 health issues that bananas can solve.