Here’s why okra or bhindi is a superfood for diabetics!

Your very own okra or bhindi, a staple vegetable enjoyed by many is becoming a superfood for diabetes. Experts believe that the fruit-vegetable has properties that can control blood glucose level, help in weight management and boost overall health. Here are 7 benefits of okra / bhindi that you need to know-

How okra helps to control diabetes
Here are a few ways how okra or bhindi can help you control diabetes if included in your diet regularly:
It is rich in fibre: A fibre rich diet can do a lot of good to a diabetic. Okra being rich in soluble fibre helps in reducing intestinal absorption of glucose, thus regulating blood sugar levels after a meal. 

It has anti-diabetic properties: Many studies indicate that the vegetable has certain enzymes that help metabolise carbohydrates, improve insulin production and beta cells in the pancreas, the very cells responsible for insulin production. 

It helps to control weight: Weight management plays a key role in managing diabetes and keeping it’s complications at bay. Okra just helps to make your struggles with weight loss easier being low in calories — a serving of 100 gm of the fruit vegetable has less than 33 calories. 

It has a low glycemic index: Foods that are low in glycemic index release sugar gradually into the blood stream and hence help to regularise the blood sugar levels.

It is a storehouse of vitamins and minerals: Okra has a fair share of vitamin C a vital nutrient that helps improve immunity. A person with diabetes is always prone to suffer from various infections and diseases for which okra acts as a natural prevention. Also, folate or Vitamin B9 is another critical nutrient present that helps to improve brain functions. 

It is a good source of antioxidants: According to research published in Nutrition Journal, okra has a higher concentration of antioxidants than most vegetables. These antioxidants prevent damage the cells from free radicals and inhibit the growth of cancer cells keeping the vital organs healthy that could suffer due to fluctuations in blood sugar levels.

How to include okra in your diet
Here are few ways in which you can have okra in your diet:

Okra water: Wash okra or bhindi thoroughly and cut it into pieces. Next, add the pieces to a glass of water and keep it covered overnight and drink it in the morning. This water is said to mimic the properties of insulin and help regulate blood sugar levels.

Boiled okra: Admittedly, this isn’t an irresistible dish. Simply boil okra, add a dash of salt and squeeze half of lemon to it for taste. Eat it as a snack to reap the benefits.

Vegetable preparation: Aloo bhindi, bhindi masala, mixed vegetable with bhindi, any way you choose to have it, go ahead and gorge on it. Just be careful with oil and spices. Too much of oil can ruin the goodness of the vegetable.

Why you shouldn’t be too optimistic with okra:
While there are studies, that indicate that okra or bhindi can help control diabetes it doesn’t mean you throw away your medicines. Remember, nothing can cure diabetes no matter how promising it looks. So have okra as a supplement to your medications, not as a one-time cure.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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These food will help you to control the blood sugar levels in the body

Diabetes is one of the deadliest diseases in the world. Every year millions of people across the globe die because of diabetes. It is becoming one of the biggest health scares around the world. Diabetes can happen to anyone, it's a condition in which the blood sugar levels are abnormally high. The spike in blood sugar occurs either because the body is not producing enough insulin, or it is not able to respond well to the produced insulin. 

People who suffer from diabetes need to be extra careful of their diet. Food items that are high in fibre content should be included in the diet, since fibre enables the slow release of sugar in the bloodstream that prevents abnormal spikes. And people who are suffering from diabetes should include these foods in their diet. These ingredients are easily available in every Indian kitchen. 

Ragi/ finger millet:

Research states that diabetics should consume at least half of their grains as whole grains. Diabetics should refrain from consuming rice and wheat and should include ragi in the diet. Ragi is not processed, consumed whole and is packed with fibre and nutrition. Ragi also contains calcium and essential amino acids, which are also helpful in managing diabetes.

Radish:

Radish is an excellent source of fibre. Have them in salads or parathas. It tastes the best when paired with other seasonal vegetables in salads along with a dash of lemon. 

Bhindi/Okra:

Bhindi is one vegetable that is widely consumed by everyone in the Indian household. A powerhouse of antioxidants and minerals, eating bhindi will help you manage diabetes naturally. It is non-starchy and also has a low glycemic index. It's packed with nutrients like fibre, vitamin B and folate. The soluble fibre in bhindi helps to stabilise blood sugar levels. 

Karela/bitter gourd:

Many may not like it, but karela not only helps with weight loss, it also helps to manage blood sugar levels. Karela has a bitter-astringent taste. It contains an insulin-like compound called Polypeptide-p or p-insulin, which has been shown to control diabetes naturally. 

Buckwheat/ Kuttu:

This grain is generally used to prepare meals for fast. It's a healthy gluten-free pseudo-grain, which contains slow-release carbohydrates that help maintain steady blood sugar levels. Kuttu also has a low glycemic index, which makes it an excellent diabetic-friendly food. 

Add these food items to your diet along with the prescribed medicines. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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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.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

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HEALTH BENEFITS OF EATING OKRA / LADY FINGER

1. It Helps Fight Diabetes
Evidence of this was shown in animal studies. In one study, the chemical, called myricetin, was given to pregnant rats that had gestational diabetes. This was found to have highly positive effects on their blood sugar levels.

Furthermore, the study found that when the solution containing myricetin was given to the rats orally, their digestion slowed down. This allowed glucose to stay in their system for a longer time period, which meant that levels of it in their bodies had a much less dramatic post-meal spike.

2. It Lowers Your Caloric Intake
Okra contains a rare combination – it’s very nutrient-rich while containing few calories relative to its nutritional value. It’s also a great source of carbohydrates,  similar to other vegetables.

Numerous studies have established a clear link between an unnecessarily-high caloric intake and various diseases, so it’s always a good thing to eat something that will give you the nutrients your body needs while being low in calories.

3. It’s Chock-Full of Vitamins
No less than 10 different vitamins and minerals can be found in okra, with some of the highlights being Vitamin A, which is great for the skin, Vitamin C, which does wonders for the immune system, and Vitamin E, which helps prevent cell damage in the body.

In addition to okra’s high vitamin and mineral content, what’s particularly special about it is the highly efficient way it delivers vitamins to the body. Eating it often itself means no need of extra supplements.

4. It Improves Digestion
Because okra is high in fiber, it can have a positive impact on your digestive system and assist with gastrointestinal difficulties, especially with regard to regulating your “transit time” – the time between eating and going to the bathroom.

Fiber is great because it offers something the body can’t process, which in turn helps it to form a regular stool. It is now a known fact that people who have a healthy digestive process tend to have other bodily processes that are equally as healthy.

5. It Improves the Look and Strength of Your Skin
The dietary fibers and Vitamin C contained in okra promote skin health by boosting various important bodily processes. For instance, the latter is known to improve the effectiveness of the body’s regenerative abilities.

Don't know how far it is true, when I was small, my mother would always say, eat okra if you want your brain to function better ! Anyway, I love okras, and have it at least twice a week. Those interested can see my recipe blog.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.                                                                                                             https://gscrochetdesigns.blogspot.com. one can see my crochet creations                                   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes                 https://kneereplacement-stickclub.blogspot.com. for info on knee replacement           

HEALTH BENEFITS OF OKRA / LADY FINGER / BHINDI

OKRA IS USED FOR HEALING ULCERS AND KEEPING JOINTS LIMBER. IT HELPS TO NEUTRALIZE ACIDS, BEING VERY ALKALINE AND PROVIDES A TEMPORARY COATING TO THE DIGESTIVE TRACT. OKRA IS RICH IN DIETARY FIBRE AND ALSO REGULATES  THE BODY'S BLOOD SUGAR , THUS HELPING THE DIABETES. ITS MUCILAGE HELPS BIND TOGETHER THE BILE ACID AND BAD CHOLESTEROL. OKRA CONTAINS GLUTATHIONE, A POWERFUL ANTIOXIDANT THAT IS PRODUCED NATURALLY IN THE BODY, WHICH HELPS IT TO FIGHT AGAINST GERMS AND BACTERIA.  PODS OF THE PLANT ARE A RICH SOURCE OF VITAMIN K, WHICH HELPS STRENGTHEN BONES IN THE BODY.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes 

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

Importance and sources of Vitamin K

Vitamin K is an essential nutrient that helps your blood clot and for bones to grow the way they should. It also  helps prevent  osteoporosis and protects  against heart disease.You can get vitamin K from certain foods,  the daily recommended goal (90 mcg for women and 120 mcg for men). 

Spinach like collard greens and kale, top the charts when it comes to vitamin K. Cooked kale is a vitamin K powerhouse, packing 550 mcg in one-half cup. You’d rather have it raw in a salad or smoothie. You get 274 mcg for the same half-cup serving.
 
 Vegetables are best source of dietary vitamin K. Roasted Brussels sprouts and broccoli are full of K, giving you 110 to 150 mcg per half-cup serving. Other good veggie choices are scallions,  asparagus,lady finger/ okra,  raw watercress, and green cabbage.  Add 10 sprigs of parsley to a meal to get enough Vitamin K for the day !
Fruit sources-
 a small green apple - 60 mcg to your day. 
1/2 cup of dried, pitted prunes  about 50 mcg
Blueberries 14 mcg per half-cup
 grapes 11 mcg per half-cup

Cook with soybean or canola oil which are rich in the most common form of vitamin K, phylloquinone. Researchers asked some people to eat broccoli or use one of these oils for 5 days and discovered that all three offered the same vitamin K benefits. 

Nuts are packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of Vitamin K.The nuts can be eaten as a snack or added to foods in different forms. Go for variety of nuts to get maximum benefits.

3/4  cup of carrot juice gives you about 28 mcg  of Vitamin K . Pomegranate juice also gives the same benefit.

Frozen foods  often have more Vitamin K than raw forms. This is probably because frozen vegetables lose some of their water, which concentrates the vitamins. For example, boiled frozen turnip greens has 650 mcg of Vitamin K while raw turnip greens gives  about one-fifth of that.

Certain medicines, antibiotics, cholesterol medications etc can interfere with the intake of vitamins, always consult your doctor about your medication and what foods, how much of different nutrients you'll need.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations

https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

*Benefit of eating Okra (Lady's Finger) *

*A guy has been suffering from constipation for the past 20 years and recently from acid reflux. He didn't realize that the treatmentcould be so simple -- OKRA! (or Lady's Finger). He started eating okra within the last 2 months and since then have never taken medication again. All he did was consume 6 pieces of OKRA everyday. He's now regular and his blood sugar has dropped from 135 to 98,  with his cholesterol and acid reflux also under control. Here are some facts on okra (from the research of Ms. Sylvia Zook, PH.D nutrition), University of Illinois.  * *"Okra is a powerhouse of valuable nutrients, nearly half of which is soluble fiber in the form of gums and pectins. Soluble fiber helps to lower serum cholesterol, reducing the risk of heart disease. The other half is insoluble fiber which helps to keep the intestinal tract healthy, decreasing the risk of some forms of cancer, especially colo-rectal cancer. *Nearly 10% of the recommended levels of vitamin B6 and folic acid is also present in a half cup of cooked okra. Okra is a rich source of many nutrients, including fiber, vitamin B6 and folic acid. He got the following numbers from the University of Illinois Extension Okra Page Please check there for more details. Okra Nutrition (half-cup cooked okra) * Calories = 25 * Dietary Fiber = 2 grams * Protein = 1.5 grams * Carbohydrates = 5.8 grams * Vitamin A = 460 IU * Vitamin C = 13 mg * Folic acid = 36.5 micrograms * Calcium = 50 mg * Iron = 0.4 mg * Potassium = 256 mg * Magnesium = 46 mg *   *These numbers should be used as a guideline only, and if you are on a medically-restricted diet please consult your physician and/or dietician. Ms Sylvia W. Zook, Ph..D. (nutritionist) has very kindly provided the following thought-provoking comments on the many benefits of this versatile vegetable. They are well worth reading 1. The superior fiber found in okra helps to stabilize blood sugar as it curbs the rate at which sugar is absorbed from the intestinal tract. 2. Okra's mucilage not only binds cholesterol but bile acid carrying toxins dumped into it by the filtering liver. But it doesn't stop there... 3. Many alternative health practitioners believe all diseases begin in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent constipation . Fiber in general is helpful for this but okra is one of the best, along with ground flax seed and psyllium. Unlike harsh wheat bran, which can irritate or injure the intestinal tract, okra's mucilage soothes , and okra facilitates elimination more comfortably by its slippery characteristic many people abhor. In other words, this incredibly valuable vegetable not only binds excess cholesterol and toxins (in bile acids) which cause numerous health problems, if not evacuated, but also assures their easy passage from the body. The veggie is completely non-toxic, non-habit forming (except for the many who greatly enjoy eating it), has no adverse side effects, is full of nutrients, and is economically within reach of most. 4. Further contributing to the health of the intestinal tract, okra fiber(as well as flax and psyllium) has no equal among fibers for feeding the good bacteria (probiotics). 5. To retain most of okra's nutrients and self-digesting enzymes, it should be cooked as little as possible, e.g. with low heat or lightly steamed. Some eat it raw. .................................................................................................................................................................... Some important benefits of consuming okra: Stabilises blood sugar level. Lowers serum cholesterol level. Prevents constipation. Keeps intestinal tract healthy. Feeds good bacteria residing in us all.     THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- HTTP:GSEASYRECIPES.BLOGSPOT.COM/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG- HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM