Diabetes mellitus is a chronic metabolic disorder that surges blood glucose levels due to the inability of the pancreas to make sufficient insulin. People suffering from this lifestyle disorder need to be very cautious of what they eat and include it in their meal regimen. Researchers have discovered natural antidiabetic traits in numerous fruits and vegetables. One of them attributed to having immense health-benefiting properties is okra or lady's finger. This humble vegetable is bestowed with an impressive nutrient profile that slows down the progression of diabetic complications and lower levels of homocysteine, a risk factor for metabolic disease. Lady's finger water, also known as okra water, works well, especially for individuals looking to control their diabetes. Read this article to find out more about it.
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What is Lady’s Finger/ Okra Water?
Lady's finger water is a simple, easy and effective homemade remedy made by soaking okra (Abelmoschus esculentus) in water overnight. The mucilage or gel-like substance from the okra pods is released into the water, creating a nutritious and diabetes-friendly infusion. It has a very low glycaemic index (GI) that ensures blood sugar is stable and sugar released from food is metabolised slowly. The American Diabetes Association values okra non-starchy vegetables as a safe bet for diabetic patients.
These pods are extremely low in calories, offering just 30 calories per 100 g, and contain no fats. Aside from this, it is also rich in nutrients, non-toxic and has no adverse side effects.
Also Read: Diabetes Diet: Read To Know The Common FAQ About Food And Nutrition
Benefits of Drinking Okra Water for Diabetes Control
Lowers Blood Sugar Levels
Being intrinsically rich in both soluble and insoluble fibre, okra water slows down the absorption of sugar in the intestinal tract. This helps prevent rapid spikes in blood sugar levels after meals, making it an excellent choice for those with diabetes. Moreover, it is a good source of protein that keeps diabetics satiated and avert bingeing in sugar-laden foods.
Improves Insulin Sensitivity
Regular consumption of okra water has been linked to increased insulin sensitivity. Insulin is the hormone responsible for regulating blood sugar levels, and enhanced sensitivity means the body can utilize insulin more effectively.
Manages Weight
Lady's finger is low in calories and high in fibre, which can aid in weight management. Maintaining a healthy weight is essential for diabetes control, as excess body fat can contribute to insulin resistance.
Packed With Nutrients
Ladies finger is a nutritional powerhouse, including essential vitamins and minerals such as vitamin C, vitamin K, folate, potassium, and magnesium. These nutrients can help support overall health and reduce the risk of diabetes-related complications.
Antioxidant Effects
Okra is endowed with a wealth of antioxidants and nutrients like folate, beta-carotene, and lutein. While natural anti-inflammatory action of lady's finger makes it a healthy addition to a diabetic meal regimen.
Also Read: Diabetes Diet: 9 Foods And Drinks To Avoid For Better Blood Sugar Control
Other incentives of okra include:
- Preventing and treating constipation
- Diminshing cholesterol
- Decreasing the risk of some forms of cancer, mainly colorectal cancer
- Boost energy levels
- Easing symptoms of depression
- Supporting to cure of sore throat and ulcers
- Reduce inflammation
- Improves lung function
How to Prepare Okra Water?
Making lady's finger water is a simple and easy process:
Ingredients:
4-5 fresh okra pods
1 glass of water
Method
Wash the okra pods thoroughly and trim both ends.
Cut the okra pods into thin slices or split them in half lengthwise.
Take a glass of water and add the sliced okra.
Cover the glass and let it sit overnight, allowing the mucilage to be released into the water.
In the morning, discard the okra and drink the slimy water on an empty stomach.
It's recommended to have this infusion regularly for the best results.
Frequently Asked Questions
What Should Diabetics Drink First Thing In The Morning?
The best morning drinks for people with diabetes are those that support blood sugar control without spikes, and some of the best options include:
Plain warm water hydrates and supports metabolism.
Soaked fenugreek (methi) water may help improve insulin sensitivity.
Okra (lady’s finger) water helps slow glucose absorption and prevent post-prandial spike.
Cinnamon-infused water may support better fasting sugar levels.
Unsweetened green tea or herbal tea.
Can I Eat Okra If I Take Metformin?
Yes, absolutely.
Okra (lady’s finger) is safe to eat with metformin.
Why Is Okra Good for Diabetics?
Okra is considered a good vegetable for diabetics as it is:
High in soluble fibre
Helps slow sugar absorption
Supports gut health
There is no harmful interaction between okra and metformin.
However, if you drink okra water daily, monitor your blood sugar to avoid low glucose levels, especially if your sugars are already well controlled.
What Is The Best Vegetable To Control Diabetes?
There is not just one; a combination works best. Top vegetables for diabetes control include:
Bitter gourd (karela) helps lower blood sugar.
Okra (lady’s finger) improves insulin response.
Leafy greens like spinach and fenugreek leaves are low-carb and high-fibre.
Broccoli and cauliflower improve insulin sensitivity.
Bottle gourd and ridge gourd are light, hydrating, and low GI.
Conclusion
Okra water, or lady's finger water, is a valuable addition to a diabetes meal plan. Its natural properties can help lower blood sugar levels, improve insulin sensitivity, and support weight management, all of which are essential for diabetes control. However, it's essential to remember that while okra water can be a useful tool, it should not replace other diabetes treatments or a balanced diet. Always consult with a healthcare professional before making significant changes to your diabetes management plan. With proper guidance and the inclusion of healthy lifestyle choices, lady's finger water can be a helpful and delicious addition to your journey towards better diabetes control.
References:
Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence
Kabelo Mokgalaboni 1,*,†, Sogolo Lucky Lebelo 1,†, Perpetua Modjadji 2,3,†, Saba Ghaffary 4,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC10107009/
The effects of okra (Abelmoschus esculentus L.) products on glycemic control and lipid profile: A comprehensive systematic review
Author links open overlay panel
Omid Nikpayam
https://www.sciencedirect.com/science/article/pii/S1756464621004448
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