Eat Okra to Control Blood Sugar and Blood Lipids, 5 Precautions
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In addition to drug treatment, increased exercise, and a healthy lifestyle, one vegetable—okra—also offers a drug-like hypoglycemic effect.
Diabetes is a common chronic disease that can have a serious impact on various organs and systems. In addition to taking hypoglycemic drugs, okra (Abelmoschus esculentus) can also be used to help diabetic patients regulate blood sugar.
According to 2021 statistics from the International Diabetes Federation (IDF), 537 million adults (20 to 79 years old) worldwide are living with diabetes. By 2030, the global diabetes population will reach 643 million. According to data from the U.S. Centers for Disease Control and Prevention (CDC), about 11.6 percent of people in the United States have diabetes, and 38 percent of adults are in the prediabetes stage, which means that their blood sugar regulation is impaired and is likely to develop into full-blown diabetes if left unchecked. In this respect, controlling blood sugar is an issue many should be concerned about.
In addition to drug treatment, increased exercise, and a healthy lifestyle, one vegetable—okra—also offers a drug-like hypoglycemic effect.
A new 2023 clinical study shows that patients with Type 2 diabetes can improve blood lipids, blood sugar, and chronic inflammation without any noticeable side effects by taking 1,000 milligrams of okra powder capsules three times a day for three months.
In 2018, an animal study published in Cell Journal confirmed that okra has potential anti-hyperglycemic and hypolipidemia effects associated with reduced pancreatic tissue damage. After rats were fed a high-fat diet for 30 days, their pancreatic beta cells were damaged and could not secrete insulin normally. However, after taking okra powder for another 30 days, the function of insulin-secreting pancreatic beta cells partially recovered.
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Rich in Polysaccharides and Flavonoids
Okra is a tropical fruit (eaten as a vegetable) rich in nutrients, with its ability to control blood sugar coming primarily from its polysaccharides and flavonoids. Polysaccharides are complex carbohydrates that do not increase blood sugar levels but instead prevent blood sugar spikes and increase glucose absorption. Flavonoids are potent antioxidants that protect pancreatic islet cells from free radical damage, inhibit certain enzymes that affect blood sugar, and improve chronic inflammation.In addition to polysaccharides and flavonoids, okra contains other health-promoting components. The different parts of okra contain various bioactive components, including polyphenolic compounds, especially oligomeric catechins, and flavonol derivatives like quercetin. Research shows the antioxidant, anti-inflammatory, anti-cancer, immunomodulatory, gastroprotective, neuroprotective, lipid-lowering, and anti-diabetic effects of okra are well-known.
In addition to okra being eaten as a vegetable, dried okra seeds, rich in healthy unsaturated fatty acids, antioxidants, and other trace elements, can be pressed into oil. These components can improve cardiovascular health, fight inflammation and aging, protect skin, and more. Okra seed oil also increases cell sensitivity to insulin, thereby lowering blood sugar levels.
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5 Things to Consider When Eating Okra
Okra can be prepared in many ways, such as stir-fried, stewed, and boiled. It has a light taste and a fresh texture. However, when eating okra, the following are a few things to consider:- Contains oxalates: These can combine with other minerals to form stones. If you tend to develop oxalate stones, always consume okra in moderation.
- May cause allergic reactions: Such reactions may include skin rash, vomiting, diarrhea, cough, and fever. If you have any of these symptoms while eating okra, stop eating it.
- Contains vitamin K: Vitamin K is involved in blood coagulation. If you are taking anticoagulant medications, eat okra with caution.
- Can lower blood sugar levels: If you take blood sugar-lowering medication, keep an eye on whether your blood sugar is too low.
- May not be suitable for people with certain health conditions: People with gastrointestinal problems may want to avoid okra. It is best to consult your doctor before eating it.
