What is okra?

Okra, also known as “lady’s fingers,” is a green flowering plant. Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant.

Okra has long been favored as a food for the health-conscious. It contains:

potassium
vitamin B
vitamin C
folic acid
calcium

It’s low in calories and has a high dietary fiber content. Recently, a new benefit of including okra in your diet is being considered.

Okra has been suggested to help manage blood sugar in cases of type 1, type 2, and gestational diabetes.

Incidences of diabetes diagnoses are only increasing, according to the Centers for Disease Control and PreventionTrusted Source.

The verdict is out on whether okra can be used successfully as a direct diabetes treatment. However, the okra plant does have many proven health benefits. Read on to see if okra could be a viable part of your diabetes treatment plan.

Highlights

Okra belongs to the same plant family as hibiscus and cotton. The term “okra” most commonly refers to the edible seedpods of the plant.
Okra contains potassium, vitamin B, vitamin C, folic acid, and calcium. It’s low in calories and has a high dietary fiber content.
Popular forms of okra for medicinal purposes include okra water, okra peels, and powdered seeds.

powdered seeds.

Studies on okra and diabetes

Medical research on okra for diabetes management is still in early stages. We do know that according to one studyTrusted Source, okra water improved the blood sugar levels of pregnant rats that had gestational diabetes.

Roasted okra seeds, which have long been used in Turkey to treat diabetes, have also been studiedTrusted Source and proven to have a positive effect on lowering blood sugar.

1. Dietary fiber

Okra is high in fiber. Eight medium-sized pods are estimated to contain 3 grams of fiber.

This bulk fiber quality has several benefits. It helps digestion, cuts hunger cravings, and keeps those who eat it fuller for longer.

Foods that are high in fiber content are an important part of dietary treatment options for diabetes. Increased dietary fiber intake has been shownTrusted Source to promote better glycemic control and improve insulin sensitivity.

2. Anti-stress effects

There is evidenceTrusted Source that the seed extracts of okra have an antioxidant, anti-stress effect in the bloodstream of mice.

Managing stress levels is an important part of managing diabetes. Long-term, high stress levels can cause blood sugar levels to spike.

Mental health should be a part of any diabetes treatment plan, and using okra and its derivative seeds can be a part of that plan.

3. May help lower cholesterol

Okra has been found to lower cholesterol levels in lab mice with diabetes.

Foods with high fiber content and antioxidant qualities are recommended for those with diabetes because they lower cholesterol. The American Heart AssociationTrusted Source points out that people with diabetes are more likely to have unhealthy cholesterol levels.

When high cholesterol levels are combined with diabetes, the outlook is not good. That’s why it’s so critical to make sure that your diet has healthy cholesterol levels.

4. Anti-fatigue benefit

One study indicatesTrusted Source that recovery times and “fatigue levels” can be improved by use of the okra plant.

By including okra in your diet along with a healthy exercise routine, you may be able to work out for longer and recover more quickly from your exercise.

Cardiovascular activity is an essential part of preventing and treating diabetes. This means that the okra plant may contribute to a more active lifestyle.

Forms

Okra water

Drinking “okra water” is a popular new method of using okra. Some have even suggested that drinking it helps lessen diabetes symptoms.

The drink is made by putting okra pods in water and soaking them overnight. Some of the valuable nutrients in the skin and seed pods will be absorbed into the water.

If you’re not crazy about the taste of okra, drinking this okra water solution is a quick and simple way to derive the benefits of okra without eating it.

Some people prefer to cut the okra into thin slices instead of soaking the pods whole. If you’re going to prepare okra water this way, be prepared for a drink that is slightly bitter.

Okra peel and powdered seeds

Okra peel is the most traditional way to use okra medicinally.

In the preliminary studies done to investigate the benefits of using okra, using shredded okra peel was seen to be the most favorable way to ingest it.

You can prepare okra peel yourself by using a handheld kitchen grater or a lemon zester. Though there’s no known limit for how much okra peel someone should eat at one time, half of a teaspoon of okra peel should be more than enough for your body to benefit.

Powdered okra seeds are dried out before being ground down. Ingesting the powder from the seeds as a supplement has also been researched and seen to be beneficial.

The process of making the powder is a bit time- and labor-intensive. However, you can easily buy powdered okra seeds from health food stores and online suppliers.

Okra recipe ideas

The gel inside of okra is a thickening agent, making it a common ingredient in some soups and stews. If you’d like to start using okra as a part of your diet, you can start with a simple gumbo recipe.

Pickled okra is another popular okra variation that replaces the bitterness of the okra pod with a sour taste. Pickling okra also softens the peel.

If you own a dehydrator, drying out okra pods and seasoning them with sea salt makes a tasty snack to satisfy your craving for crunch.

Safety concerns

If you’re already on a treatment plan for your diabetes, you should let your doctor know if you’re looking into holistic treatments like okra.

In one studyTrusted Source, it was shown to block the absorption of metformin. Metformin is a drug that is used to help manage blood sugar levels.

If you are taking metformin currently, okra is not something you should experiment with.

Takeaway

There’s no conclusive medical research that proves that okra is a natural cure for diabetes.

It’s important to understand that okra is definitely not an insulin replacement. However, with so many possible benefits for those that have diabetes, it may be worth trying alongside traditional treatment if your doctor agrees.

Make sure to keep your medical professional up to date with any tweaks or additions to your diabetes treatment plan.

Q:

A:

Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice.

OKRA LEAVES BENEFITS

Description/Taste

Okra leaves are medium in size and oblong to heart-shaped, averaging 7-15 centimeters in length. The vibrant green leaves are covered in small bristles or spines, have serrated edges, and tapers to a point on the non-stem end. There are 5-7 lobes on each stem, and the leaves grow in an alternate pattern. Young Okra leaves are petite, tender, and mildly grassy while mature leaves will become tougher and develop a slightly acidic flavor. Okra trees are also known for their green pods that encase small seeds in a sticky fluid, averaging 10-12 centimeters in length. Both the leaves and the pods are mucilaginous, which means they have a slimy texture when sliced and cooked.

Seasons/Availability

Okra leaves are available late summer through fall.

Current Facts

Okra leaves, botanically classified as Abelmoschus esculentus, grow on an annual flowering plant and are members of the Malvaceae family along with cotton and cacao. Also known as Bhindi, Lady’s finger, Ochro, and Okro, Okra grows in tropical and subtropical climates and is largely grown in the western hemisphere. The entire plant including the leaves, flowers, and pods are edible, and okra plants can grow up to two meters tall. Okra leaves are grown for ornamental, medicinal, and culinary use.

Nutritional Value

Okra leaves are an excellent source of fiber and also contain vitamins A and C, calcium, protein, and iron.

Applications

Okra leaves are best suited for cooked applications such as sautéing, stir-frying, and boiling as the heat softens the leaves and helps reduce their spiny texture. They can be consumed raw and used instead of spinach or beet greens in salads, or cooked and used in soups, stews, gumbos, and curries. The leaves have a thickening effect in cooked applications and can be boiled to make tea. Both the leaves and the pods can also be dried and then crushed or ground into a powder to be used as a seasoning or nutritional supplement. Okra leaves pair well with cardamom, turmeric, garlic, onion, rice, sausage, beef, chicken, and pork. They will keep up to three days when stored in a plastic bag in the refrigerator.

Ethnic/Cultural Info

In Turkey and China, Okra leaves are used topically to reduce pain and swelling of bodily injuries. The leaves are commonly ground and made into a poultice to place on sores and wounds. Okra leaves are also used to balance digestion and internal health. In traditional Chinese medicine, Okra is believed to have cooling properties and helps add water back into the digestive tract which will help fight inflammation and promote good bacteria.

Geography/History

Okra is believed to be native to Africa and was quickly spread to India and the Middle East via trade routes. It was then spread to Brazil in the late 17th century and was planted in Thomas Jefferson’s Monticello Garden in the early 19th century. Today Okra leaves can be found at specialty markets in Africa, Asia, the Middle East, and North and South America.

Health Benefits of Okra Fruit and Leaf