Various Benefits of Okra and How to Process It

Various Benefits of Okra and How to Process It

The content of fiber, vitamins and minerals found in okra plants brings various health benefits. One of the popular benefits of okra is that it can lower blood sugar levels in diabetics.

Okra is a plant that can be consumed until the seeds inside. This vegetable is generally very soft and slimy. Okra, also known as 'lady finger', can grow in tropical countries. This is what may make countries such as Indonesia, Asia, India, and the Middle East not too foreign to food menus made from okra.

Benefits of Okra Rich in Fiber and Antioxidants

Some people may be reluctant to eat okra vegetables. Its texture, which tends to be slimy and sticky, especially when heated, is one reason why okra is less popular.

Yet behind these shortcomings, okra contains good potential for health. This is because okra contains a variety of minerals, such as potassium, magnesium, copper, zinc, phosphorus and calcium. Also contains various types of vitamins, ranging from vitamins A, B, C, to vitamin K.

For those of you who are still reluctant to consume okra, here are some health benefits of okra:

Lowering blood sugar levels

Although further research is needed, okra is believed to be useful in helping diabetics because it can stabilize blood sugar levels. To get the benefits of okra in lowering blood sugar levels, you can consume roasted okra seeds or by drinking okra water. Okra water can be made by soaking okra overnight in water and drinking the soaked water in the morning. The benefits of okra in stabilizing blood sugar levels may be obtained because of its high fiber content, so it can slow the release of sugar in the blood and contains a low glycemic index.

Good for digestive health and prevent constipation

Okra is a good food ingredient for the diet because it is rich in natural fiber so it is good for digestive health. The soluble fiber content of okra is similar to the fiber found in cereals. In addition, okra mucilage can help prevent constipation or constipation.

Lower cholesterol level

Although further research is needed, okra extract is claimed to be able to help lower cholesterol levels. This may be because okra is high in fiber and rich in antioxidants.

However, further research is still needed regarding the health benefits of okra. Until now there is no medical agreement regarding the effectiveness of okra in treating diabetes.

You need to consult a doctor about consuming okra accompanied by the consumption of certain drugs. A study detected a possible interaction of okra with metformin, a drug used to manage blood sugar levels. Consumption of okra with metformin may cause inhibition of metformin absorption.

To note, the most effective way in the long term to manage blood sugar levels is to live a healthy diet low in sugar, maintain a normal weight, and exercise regularly.

Processing Okra Into a Delicious Dish

Cooking okra to be a healthy and delicious dish is a challenge in itself. Okra will become more sticky if exposed to heat for too long. The right way to process okra is by simply sautéing it or preserving it by salting it.

In addition, pieces of okra can be made into a soup that thickens due to the gelatin that the okra releases when exposed to heat. Okra can also be processed without being cut into pieces, namely by sauteing it whole.

To make a delicious okra meal, choose young okra that is small (no more than 7 cm) and still fresh to cook faster. Wipe the okra with a clean, damp cloth to remove the fine hair and don't forget to dry it first before cutting

To make sauteed okra, here's how you can do it:
  • Heat two tablespoons of olive oil in a frying pan.
  • Add about 0.5 kilograms of okra that has been cut into a thickness of about 1 cm.
  • Saute on medium heat for 5 minutes until the okra changes color
  • Add 2 tablespoons of vinegar, minced garlic and diced onion.
  • Saute again for about three minutes then add the salt, pepper and two cups of the chopped tomatoes.
  • Stir again and let stand for 10 minutes. Lift and s
Apart from being sautéed, okra can also be roasted. It's easy, stick 12-15 pieces of fresh okra on a skewer. Trim it until it resembles a ladder and is firm enough to place on the grill. Drizzle the okra skewers with olive oil and bake for about two minutes on each side.

Okra is a good source of nutrients for the body, because it contains fiber and antioxidants. However, diabetics who want to take advantage of okra should consult a doctor first, especially if taking certain medications.