How to use ladyfingers or Bhindi to lower blood sugar levels and manage weight

Diabetes is a lifelong condition that affects how your body uses blood sugar. And if you’ve been diagnosed with type 2 diabetes, a healthy lifestyle, which includes eating a healthy diet and exercising regularly, along with medication can help control your symptoms and avoid high blood sugar. Studies have shown that Okra, also known as ladyfingers or ladies' fingers, or Bhindi in Hindi, may help manage blood sugar levels in diabetics. In fact, okra is a common Ayurvedic food that is being used to help lower blood sugar levels and control different types of diabetes. Some people with diabetes reported that drinking okra water in the morning on an empty stomach helps improve blood sugar control.

Scientifically known as belmoschus esculentus, okra is a green, seedy vegetable that has long been favoured as a food and is popular in savoury dishes in particularly in India and the southern United States. The vegetable is fast gaining a reputation as a superfood for diabetes and cancer. Being a great source of fibre, okra may be beneficial for people trying to lose weight. Among many other health benefits, okra is known to have impressive effects on blood sugar control.

How can Okra help control high blood sugar in diabetes?

Mounting evidence suggests that okra has anti-diabetic properties. Many studies have confirmed okra a potent blood glucose-lowering food. According to a study in 2011, researchers in India found that diabetic mice fed dried and ground okra peels and seeds showed a reduction in their blood glucose levels. The researchers also observed that regular feeding of okra extract for about ten days caused a gradual decrease in others.

Basically, it is believed that the insoluble fibre in okra can help stabilise blood glucose levels by slowing the rate at which sugar is absorbed from the intestinal tract. Outside of scientific research, many people with diabetes have reported improved blood sugar levels by including okra in their diet.
Moreover, a 2017 study published reported that myricetin in okra increased the absorption of sugar in the rats’ muscles, lowering their blood glucose levels. Myricetin is a substance present in okra and some other foods, including red wine and tea. Furthermore, a 2012 review highlights a number of other laboratory and animal studies that have linked myricetin to reduced blood sugar.

Other health benefits of Okra

Apart from being an excellent source of dietary fibre, okra contains significant amounts of vitamins, minerals, and potent antioxidants that may help prevent or treat many ailments. Okra is low in calories and low on the glycemic index (GI) scale, meaning having minimal effect on blood glucose.
The vegetable is known to improve and benefit health in a number of ways - such as preventing and treating constipation, lowering cholesterol, improving symptoms of depression, helping to treat sore throat and lung inflammation, reducing the risk of certain cancers (particularly colorectal cancer), etc.
As per a 2015 study published in Nutrients, substances called polyphenols and flavonoids, which are found in the seeds of okra, could help reduce fatigue.

How to eat Okra to help control diabetes and improve health

Okra can be prepared in different ways to help treat diabetes or improve your health. The vegetable can be eaten raw or cooked, and many people enjoy it –

• Roasted or grilled
• Pickled
• Fried
• In stews or soups
• In salads or as a side dish

It is claimed that soaking cut-up okra pieces in water overnight and then drinking the juice in the morning on an empty stomach can help reduce blood sugar levels and keep diabetes at bay.
But, it may be noted that there’s no conclusive medical research that proves okra can effectively cure diabetes. Hence, the vegetable should not be used as a replacement for your insulin or conventional treatment. You should also talk to your doctor before trying holistic treatments like okra.

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