Benefits of Okra for Diabetes Benefits of Okra for Diabetes Benefits of Okra for Diabetes Written by Kathryn Watson Email addresses will not be shared with 3rd parties. See privacy policy Thank you. Your message has been sent. OK We're sorry, an error occurred. We are unable to collect your feedback at this time. However, your feedback is important to us. Please try again later. Close What Is Okra? 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. Okra, also known as “lady’s fingers” and “gumbo,” 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, and 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 Prevention. 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. Studies on Okra and Diabetes Medical research on okra for diabetes management is still in early stages. We do know that according to one study , 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 studied and proven to have a positive effect on lowering blood sugar. Okra Benefit #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 shown to promote better glycemic control and improve insulin sensitivity. Okra Benefit #2: Anti-Stress Effects There is evidence 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. Okra Benefit #3: May Help Lower Cholesterol Okra has been found to lower cholesterol levels in diabetic lab mice. Foods with high fiber content and antioxidant qualities are recommended for those with diabetes because they lower cholesterol. The American Heart Association 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.

Okra Benefit #4: Anti-Fatigue Benefit One study indicates 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 are 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 is 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 to use 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 are already on a treatment plan for your diabetes, you should let your doctor know if you are looking into holistic treatments like okra. In one study , 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 is 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. You asked, we answered I hate the taste of okra.

Are there any other fruits or vegetables within the okra family that may have similar benefits? Hibiscus and hollyhock are in the same family as okra. Hollyhock has been used in traditional Chinese medicine in the treatment of diabetes. Recently, studies have shown a slight decrease in glucose levels from hollyhock but not significant levels to treat the disease. Hibiscus tea has been used as a traditional remedy for diabetes in India. However, hibiscus should not be used as a treatment of the disease. - Dr. George Krucik Okra nutrition facts and health benefits Custom Search Okra nutrition facts Okra, also known as "lady's finger", or "bamia" is one of the popular nutritious vegetables of North-East African origin. The pods usually gathered while they are green, tender, and at immature stage. The plant is cultivated throughout the tropical and warm temperate regions around the world for their fibrous fruits or "pods." Bamia grows best in well-drained and manure rich soil. Botanically, okra is a perennial flowering plant belongs to the Malvaceae (mallows) family, and named scientifically as Abelmoschus esculentus.

Okra pods. Okra plant with pods. The okra plant bears numerous dark green colored pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Internally, the pods feature small, round, mucilaginous white colored seeds arranged in vertical rows. The pods are handpicked while just short of reaching maturity and eaten as a vegetable. Health benefits of Okra The bamia pods are among the very low calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins; often recommended by nutritionists in cholesterol controlling and weight reduction programs. The pods are one of the rich sources of mucilage substance that help in smooth peristalsis of digested food through the gut and ease constipation condition. The pods compose healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta-carotene, xanthin and lutein. It is one of the vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision.

Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers. Fresh pods are the good source of folates; provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the offspring. The gumbo pods are also an excellent source of anti-oxidant vitamin, vitamin-C, providing about 36% of daily-recommended levels. Research suggests that consumption of foods rich in vitamin-C helps human body develop immunity against infectious agents, reduce episodes of cold and cough and protect it from harmful free radicals. They are rich in B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. The pods also contain good amounts of vitamin K. Vitamin K is a co-factor for blood clotting enzymes and is required for strengthening of bones. The pods are also good source of many important minerals such as iron, calcium, manganese and magnesium.

Selection and storage Fresh, immature okra pods can be readily available in the stores all around the year. The pods feature attractively rich green-color and have neutral flavor. In the store, look for crispy, immature pods and avoid those with over-ripen, sunken appearance, discolored spots, cuts and mushy. Once at home, eat them while they are fresh to obtain full benefits of vitamins and anti-oxidants. They may also stay well for 1-2 days when placed inside the refrigerator. E Preparation and serving methods Some hybrid varieties of okra may have subjected to insecticide/pesticide sprays. Therefore, wash the pods thoroughly in the cold water in order to remove dirt, soil and any residual insecticides. Trim the top stem end using a paring knife. Some prefer trimming tip ends as well. Then, cut/slice the pod as desired. Here are some serving tips: Pickled gumbo pods with baby-corn, and beans. Photo courtesy: wharman Okra pod stir fry with onion, tomato, and green chillies. Okra pods are one of the widely used vegetables in tropical countries.

Chopped, or sliced, they can be stewed or fried (fritters) under low heat oil in order to soften their mucilaginous texture. They then, can be mixed with other vegetables, rice, or meat. In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish. The pods can be pickled and preserved like in other vegetables. Tender okra leaves may be cooked in a similar manner as the greens of beets or dandelions . The leaves are also be eaten raw in salads. Thick stew of lamb or beef and okra (bamiya) is a popular dish in Egypt and other middle eastern regions. <<-Back to Vegetable Nutrition from Okra . Please visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and health benefits.

22 Okra (Ladies' Finger) Benefits That Are Good For Your Health 22 Okra (Ladies' Finger) Benefits That Are Good For Your Health Share this with a friend Your Name Please go through the link: Nov 18, 2016 by Ashley Mathieu 5 Min Read Okra is a rich source of fiber, reduces blood sugar, helps conceiving, improves bone health, is anti-inflammatory, home remedy for cold and flu, relieves constipation, kills exhaustion and reduces colon cancer risk. It also prevents obesity, lowers cholesterol, prevents anemia, cures ulcers, boosts immunity and clears vision. Include it in your diet and see for yourself. What is Okra? Okra is one of the best medicinal vegetables, that hasn’t got its due sometimes due to its taste. Read this article to understand the benefits of eating Okra and why this is unarguably one of the best natural veggies to add to your wonder list and diet today! okra, commonly known as lady’s fingers, is used in various recipes. This vegetable is of high medicinal and nutritional value. it can be eaten raw, cooked, or steamed depending on the diet plan.

it helps in normalizing blood sugar levels, relieves constipation acts as a respiratory soother. It is a perennial flowering plant belonging to the Malvaceae (mallows) family and named scientifically as Abelmoschus esculentus. One of most nutritious vegetables around Okra is cultivated throughout the tropical and warm temperate regions around the world for its fibrous fruits or “pods”. The pods are handpicked while just short of reaching maturity and eaten as a vegetable. What are the health benefits of eating Okra? Okra has a long list of health benefits: Rich Fiber Source: Okra’s rich fiber content helps in better digestion, and regularization of bowels. The soluble fiber, Pectin, swells up in the intestine and helps in easier elimination of the wastes from the intestine. How to use Okra for Diabetes?: The benefits of Okra for Diabetes are plenty. Just like kiwi fruits, okra is found to be very effective in stabilizing the blood sugar levels . It has insulin-like properties that help to reduce blood sugar levels. Eugenol, a type of fiber found in Okra, helps to stabilize blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.

For Pregnancy and Fetal development: Abundant Folates and Nutritional value in Okra, not only help in conceiving but also in fetus’ brain development, prevention of miscarriages, formation of the fetal neural tube, and preventing any defects in the tube. For Strong Bones: Vitamin K is a co-factor in the vital blood-clotting process and along with Folates, restores bone density, strengthens bones and prevents osteoporosis. For Asthma: The antioxidant and anti-inflammatory properties of Okra, and rich vitamin C content, curtail the development of asthma symptoms and prevent fatal attacks. Respiratory soother: A decoction of leaves and flowers of Okra are used in treating bronchitis and pneumonia. Its mucilaginous (slimy, gluey) quality makes it an excellent home remedy for treatment of common cold and flu. Relieves Constipation: The rich fiber and mucilaginous content in Okra pods help increase stool bulk, facilitate proper absorption of water, bind to toxins, lubricate the large intestines, and ensure easy bowel movements, with its natural laxative properties. Treats Sun strokes: Those suffering from summer heat and sun strokes should include Okra in their diet.

Relieves from weakness, exhaustion, and overall depression. Lowers Colon cancer risk: The insoluble fiber found in Okra cleans out the intestinal tract, decreasing the risk of colon-rectal cancer. The high antioxidants in Okra helps protect the immune system against harmful free radicals and prevent mutation of cells. Prevents Obesity: Okra provides minimum calories, the fiber helps in keeping you full for longer, and the abundant nutrients nourish you. Lowers Cholesterol: Okra contains soluble fiber pectin, which helps in lowering the serum (bad) cholesterol and prevents atherosclerosis. It does it by altering the production of bile in the intestines and aiding in elimination of deposited cholesterol and clots. Skin Detoxifier: Fiber aidstoxic waste cleansing and Vitamin C aids in repairing body tissues, preventing skin pigmentation, reducing acne, psoriasis and other skin conditions. Lively Hair: The transparent mucilage imparts life and bounce to unruly, curly and lifeless hair. Okra benefits hair in different ways and acts as a great hair conditioner, scalp moisturizer for dry and itchy scalp, fights dandruff and lice, and adds a youthful sheen to your hair.

Detoxification: Okra’s fiber not only aids the stool function but the mucilage binds cholesterol and bile acid, ejecting toxins, dumped into it by the filtering liver. Immunity Booster: The high antioxidants and vitamin C content make Okra a good immune booster food. Other essential minerals like magnesium, manganese, calcium and iron fight against harmful free radicals and promote healthy immune system. Clear Vision: Okra contains beta-carotenes (precursor of vitamin A), xanthin and lutein, all antioxidant properties, preventing eye problems like cataract and glaucoma. Prevents Anemia: Iron, Folate, and Vitamin K aid in hemoglobin formation, blood coagulation, and red blood cells production, providing a supreme defense against anemia. Cures Ulcers: The alkaline mucilaginous content helps neutralize acids and provides a temporary protective coating for the digestive tract speeding up the healing of peptic ulcers. Treats Genital Disorders: Okra increases sexual potency and is beneficial in treating genital disorders like syphilis, gonorrhoea, leucorrhoea, dysuria and excessive menstrual bleeding.

Rich Protein Source: The seeds of Okra are an excellent source of first-rate vegetable protein and oils, enriched with amino acids like tryptophan, cystine and other sulfur amino acids. Feeds Blood Network: Studies show that eating plenty of flavonoid and vitamin C-rich fruits and vegetables, such as Okra helps to support the structure of blood capillaries. Probiotics Feed: Good bacteria (probiotics), in intestines, thrive on Okra, contributing greatly to the health of the intestinal tract. It helps biosynthesis of Vitamin B complex, similar to how yoghurt serves the small intestine. If you want to get healthy from the inside out this is one food that you should not miss out on. Okra and Diabetes - What is Okra, Effect on Blood Glucose, Health Benefits Okra Okra is gaining a reputation as a superfood for people at the risk of diabetes Okra is fast gaining a reputation as a so-called 'superfood' for people with or at risk of diabetes or cancer.

Commonly referred to as ladyfingers, or by its biological names Abelmoschus esculentus and Hibiscus esculentus, okra is known to have a positive effect on blood sugar control, among many other health benefits. What is okra? Okra is a tall-growing vegetable that traces its origin from ancient Ethiopia (Abyssinia) through to Eastern Mediterranean, India, the Americas and the Caribbean. Parts of the plant (immature okra pods) are widely used vegetables in tropical countries and are typically used for making soups, stews or as a fried/boiled vegetable . Download the Indian Cookbook 2015 for some recipes that use okra. Email address: These tender pods are very low in calories , providing just 30 calories per 100 g, and contain no saturated fats or cholesterol. They are also rich in nutrients, completely non-toxic, and have no adverse side effects. How can it help treat diabetes? Evidence of okra having anti-diabetic properties has increased in recent years, with multiple Vitro (laboratory) and Vivo (animal) studies confirming okra as a potent blood glucose-lowering (or anti-diabetic) food.

In one study, published 2011 in the Journal of Pharmacy & BioAllied Sciences, researchers in India found that diabetic mice fed dried and ground okra peels and seeds experienced a reduction in their blood glucose levels, while others showed a gradual decrease in blood glucose following regular feeding of okra extract for about ten days. Outside of scientific research, many people with diabetes have reported decreasing blood sugar levels after soaking cut-up okra pieces in water overnight and then drinking the juice in the morning, while in Turkey roasted okra seeds have been used as a traditional diabetes medicine for generations. What's behind this effect? The superior insoluble fibre contained in okra is believed to help stabilise blood glucose by slowing the rate at which sugar is absorbed from the intestinal tract. Other health benefits Because okra is a rich source of dietary fibre , important vitamins and minerals , and powerful antioxidants, the vegetable is known to be beneficial for health in a number of ways. These include: Okra: Description, Varieties, Selection and Preparation OKRA - Varieties and Usage Tips Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length.

This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family. Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free. Varieties CLEMSON variety is dark green with angular pods. This okra takes less than two months to mature. EMERALD type is dark green, with smooth round pods. LEE is a spineless type known by its deep bright green, very straight angular pods. ANNIE OAKLEY is a hybrid, spineless kind of okra with bright green, angular pods. It takes less than two months from seeding to maturity. CHINESE Okra is a dark green type grown in California and reaches 10 to 13 inches in length. These extra-long okra pods are sometimes called "ladyfingers." PURPLE Okra a rare variety you may see at peak times. There is a version grown for its leaves that resemble sorrel in New Guinea.

Availability, Selection, and Storage Okra is available year-round, with a peak season during the summer months. It is available either frozen or fresh. When buying fresh okra, make sure that you select dry, firm, okra. They should be medium to dark green in color and blemish-free. Fresh okra should be used the same day that it was purchased or stored paper bag in the warmest part of the refrigerator for 2-3 days. Severe cold temperatures will speed up okra decay. Do not wash the okra pods until ready to use, or it will become slimy. Preparation When preparing, remember that the more it is cut, the slimier it will become. Its various uses allow for okra to be added to many different recipes. Okra is commonly used as a thicken agent in soups and stews because of its sticky core. However, okra may also be steamed, boiled, pickled, sautéed, or stir-fried whole. Okra is a sensitive vegetable and should not be cooked in pans made of iron, copper or brass since the chemical properties turns okra black. Young Versus Mature Okra - What is the difference?

Most okra pods are ready to be harvested in less than two months of planting. If the okra is going be consumed, then these pods must be harvested when they are very young. They are usually picked when they are two to three inches long, or tender stage. Okra pods grow quickly from the tender to tough stage. Pods are considered mature when they exceed three inches in length. Mature okra is tough and is not recommended for use in certain recipes. How do I reduce okra slime? Most people who have eaten or have cooked okra, know about the okra slime. Some recipes call for the whole okra, but how do you deal with the okra slime? There are few ways to minimize the slime: Simply trim the off the ends and avoid puncturing the okra capsule. You can also minimize the slime factor by avoiding the tendency to overcook okra. Make Okra Part of Your 5 A Day Plan Boil or microwave whole until just tender. Dress with lemon juice and ground pepper. Stew with tomatoes. Serve over rice. Add okra to curries or sauté with spices like cumin, coriander, turmeric, or curry powder.

If okra is used in a soup, stew or casserole that requires longer cooking, it should be cut up, to exude its juices, and thicken. Okra pods can be sliced, dipped in egg, breaded with corn meal and baked. Sauté okra with corn kernels, onion and sweet peppers for a tasty side dish. Okra has a similar flavor to eggplant and can be used as a substitute in your favorite recipes. Use raw okra in your tossed salads Okra recipes and Okra food : SBS Food Advanced search Okra recipes and Okra food A Nigerian spice with a tart, lemony taste. Also known as bamia or ladies' fingers, this vegetable is grown in the Northern Territory by several farmers, including Vietnamese-Australian Vu Van Nguyen. A member of the cotton family, okra plants are easy to grow, appearing as pods inside beautiful pale yellow flowers with crimson centres. In fact, they are very decorative as plants. The young pods are sought after for Greek and Middle Eastern cuisines, while South East Asians prefer them larger and longer. Eaten raw, hibiscus esulentus contains large amounts of calcium, phosphorus, vitamin A and iron.

It is also a good source of soluble and insoluble fibre and vitamin B6 and folic acid, when cooked. Vu Van Nguyen grows an acre of okra on his farm on the outskirts of Darwin, where it thrives. Vietnam-born, he prefers to slice mature okra into soups or stir-fries, eating it barely cooked and still crisp. Mediterranean tastes prefer younger, crisper pods and tend to cook it well (classically with tomato and onions and finished with a little lemon juice) to capitalise on the thickening effect the vegetable has on stews and casseroles. 24results All About Okra All About Okra Names History Cultivation How to Freeze Nutrition Recipes Seed Sources Stories Events Pictures Crafts Links Welcome to the Okra Page. If you love okra, I would love to hear from you (email address at end of this page). I am also looking for any okra related comments/experience/recipes you may want to add to this page. If you hate okra, you are being cheated! Try some of the recipes here, or visit someone who knows how to cook it properly. Also read about the nutritional benefits you are missing.

In India, where I grew up, okra is the king of summer vegetables, and I could never get enough. It is also sometimes called "Ladies Fingers". If you have any experience with growing okra in a greenhouse, please send your experience by e-mail . Back to Top Names for Okra It's scientific name is "Abelmoschus esculentus" and also "Hibiscus esculentus". In various parts of the world, it is known as Okra, Ochro, Okoro, Quimgombo, Quingumbo, Ladies Fingers, Gombo, Kopi Arab, Kacang Bendi, Bhindi (S. Asia), Bendi (Malaysia), Bamia, Bamya or Bamieh (middle east) or Gumbo (Southern USA). Apparently Gumbo is Swahili for okra. In Portugal and Angola, okra is known as Quiabo (plural: Quiabos), and in Cuba, as "quimbombo". In Japan it is known as okura. Patrick Taylor adds: "Okra has found its way to Taiwan, where it's called "qiu kui" (pronounced cheeoh kway).

That's the Mandarin Chinese word for it in Taiwan - which might be the same in the PRC, or might not." Mr. Jaakko Rahola writes from Finland: Most (or at least very many) plants have several scientific names (not only two, but three, four and even more), because different scientists have named the plants based on their own ideas of the family relations of the plants. The first part ot the Latin name (always capitalized) is the family name, and the second part (always in lower case) is the species name - in this case "esculentus", meaning 'edible' in Latin. Abelmoschus is derived from the Arabic "abu-l-mosk" (meaning 'father of musk'), referring to the musk-scented seeds. Hibiscus again is the Greek name for mallow. In this case, someone thought that okra belongs to the Hibiscus family (mallow plants), and named it accordingly. Later, some other scientist found so many differences from the Hibiscus, that he thought that the plant must get a family name of its own.

This renaming of plants in different countries and by different scientists will continue until a final, modern DNA analysis is made on all plants and their real relations will be revealed. And that will take years, if not hundreds of years. We will have to live with several synonyms for most plants. Back to Top History of Okra I compiled the following History of Okra from bits and pieces from here and there. I am not sure how accurate this is. If you have anything to add or correct to this please let me know: "Okra is found in it's wild state on the alluvial banks of the Nile and the Egyptians were the first to cultivate it in the basin of the Nile (12'th century BC). It was propagated then through North Africa to the Mediterranean, the Balkans, and India.

It arrived then in the Americas at Brazil (1658), Dutch Guinea and at New Orleans before extending in the United States and going up to Philadelphia in 1781." In the 1800's slaves from Africa used ground okra as a part of their diet, and this apparently led to the use of ground okra seeds as a coffee substitute by other southerners during the American Civil War blockades of the 1860's. Even today, ground okra is used in West Africa to make a "...local soup made from dried and ground okra, baobab leaves or rosselle. Fish may be added into it ..." (from a UNDP report ). Back to Top Cultivation Start okra from seed - it does not transplant well. The seed should be planted directly in the ground outside about 2 weeks after all danger of frost has passed. Here in Southcentral Wisconsin it means that I plant outside sometime between May 20 and 30. The basic rule is to keep plants separated from each other by about 15 inches. I plant in beds that are four feet wide by about twenty feet long.

I make three rows, and plant seeds about 18 inches apart within each row. Okra seeds are relatively large and easy to handle. They also germinate well if the soil is warm enough. I plant the seeds about half an inch deep, about three seeds at each spot. In most cases all three germinate, and when the plants are about six inches tall I thin them to only one plant every 18 inches. Okra needs warm weather to grow well. This means that in northern climates you may not have much of a crop some years. The main thing you can do to help is to keep the bed weed free and mulched as much as possible. Watering is only needed occasionaly. Most varieties will start yielding about 60 days after planting. The flowers are large, pale yellow and fairly ornamental ( see pictures below ). Each flower blooms for only one day and eventually forms one okra pod. Pick the pods when they are approx. 3 inches in length. Picking the pods while wet may darken the skin, though the taste is not affected. Typically it grows quickly, so you need to harvest every two days or so.

The plants can eventually grow quite tall (5 feet or more), but will stop growing as soon as the temperature starts dropping down below 50 degs. (F). Okra Stories and Anecdotes Mike Warren from San Antonio, Texas, writes: I have grown it several years, both in-ground in the traditional soil garden and several times in hydroponic planters. Both plantings always reach 6 or 7 feet in height with some plants topping out at 9 to 10 feet and still producing. In fact the only thing that I figure stopped it growing was the fact that I could no longer easily harvest the okra pods without damaging the plants, so the pods matured and the plant stopped growing and died. (and he later adds:) I wrote you a couple of weeks ago about my productive and tall okra plants which reach heights I estimated at 7 feet to 10 feet tall, since I saw in your web page that 5 feet was average. Clemson Spineless is the variety of Okra I have growing in my "in ground" garden as well as in my "hydroponic" garden, both out doors and in my back yard.

The hydroponic okra only reached a height (plant height) of a little over 8 feet this year, but the in ground okra is over 9 feet and still growing (now approaching 10 ft, Sep. 10, 1999). I pickle most of it with a simple recipe: (see recipe for "Pickled Okra" below by M.Warren). Picking every other day or so, I am able to get over a case (12 pint jars) of pickled okra on a weekly basis, which I am told is much better than store bought pickled okra. This is the first year I have grown a garden in this soil, so it is virgin. It has been often over 100 F degrees so I water on a timer 15 to 30 minutes 6 AM and 6 PM with weekly feedings (in line to the sprinkler) of Miracle Grow or Peters water soluble fertilizer (Peters is preferred as it also has micro-nutrients and is less expensive).

Also, my okra may be just a bit taller than others in my neighborhood but I have seen several gardens within a 10 block radius of my house with 8 foot to 9 foot tall okra plants (by appearance, not measurement). Here are the pictures. I think it is safe to say that Mike has the healthiest looking Okra plants I have ever seen! On the other hand.... Pam James from Colorado Springs, Colorado, writes: This is what happens when you try to grow okra at about 7000 feet. My 2 plants are in the middle of the picture 'towering' (!!!) over the soaker hose. The 2 pods I got (my entire crop) were about 1" and 1/2" each -- I hadn't even noticed that they bloomed. As my Arkansas cousin said; "well, now that's just sad, isn't it?"!!!! Fortunately there are lower and warmer places around here so I can get my okra needs met at the local farmers market. You can click on the picture to see what she means.

Jim Fruth from Pequot Lakes, Minnesota, writes (in a note titled: "Some of my customers ask, "What is it?""): When I farmed in the Central Valley foothills of California, ten foot tall (and multi-branched) okra was common. I planted in trenches down the mountain and irrigated with a hose running from the top of the hill to the bottom. Today, as a Northern Minnesota farmer, I sell okra at my produce stand whenever I can coax a crop out of it. I think Jim proves that okra lovers are found everywhere. Heather Tutorow sent this story about how okra was introduced to Modesto, California. I thought you might like this story. My grandparents are transplanted Oakies. They moved to Modesto, CA in 1950. My grandpa as long as I can remember has had at least an acre of okra. Right after thay moved to Modesto my grandfather woke up one morning to find several Sheriff's officers tromping through the okra and stepping on the watermelon. He went out to see what was up.

The Sheriff was convinced that my grandpa was growing pot in his garden and had never heard of, let alone seen okra. It took a couple cups of coffee and a few of last years pickled okras to send this law officer on his way. He later became a close friend of the family. Much like everyone who has ever crossed paths with grandpa. It just isn't summer without okra. Thanks, Heather, that is indeed one to remember. For those who think they can do better than the Sheriff, I am attaching two pictures below. Might you be confused, also? Back to Top How to freeze Okra Start with freshly picked okra. Wash, cut the stems off, being careful not to cut into seed chamber, otherwise the seeds may spill out. Blanch by putting into rapidly boiling water for about 3 minutes. Remove and cool immediately by placing under cool running water. Pat dry, optionally make a cut lengthwise, pack in plastic bags, seal tightly and place in the freezer. Should keep well upto a year.

An alternate method is suggested by visitor Pam from Colorado: "I wash the okra and slice it into 1/4 -1/2� pieces, shake it in corn meal and freeze it in plastic bags in meal sized portions. I only ever fry it so that technique works great for me." Back to Top Nutrition Okra is a rich source of many nutrients, including fiber, vitamin B6 and folic acid. I 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 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. 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. (Dr.

Zook has an excellent web site with other nutritional information and recipes, which you can visit at ) 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. 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... Many alternative health practitioners believe all disease begins in the colon. The okra fiber, absorbing water and ensuring bulk in stools, helps prevent and improve 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 then assures easy passage out of the body of same.

Unlike some prescription and over-the-counter drugs for this, 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. 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). 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. However, if one is going to fry it (and it is undeniably delicious prepared that way when rolled in cornmeal and salt), only extra virgin olive oil, or UNREFINED coconut butter is recommended (this is NOT the unhealthy partially hydrogenated product found in processed foods.) Organic ghee used by gourmet chefs, has the oil and flavor of butter without the solids, is also excellent for frying okra (does not burn like butter), and may be obtained from the health food store.

(requests for sources for unrefined coconut butter and organic ghee may be sent to kochhar@physiology.wisc.edu ). Back to Top Okra Recipes For best cooking results, okra should be fresh (not frozen). The pods should be small (3 inches or so long), or the okra becomes tough and stringy. If forced to use frozen okra, remove as much of the moisture as possible before cooking by spreading on a paper towel, or patting it dry after it thaws, etc. "Avoid cooking okra in pans made of iron, copper or brass for their chemical properties turns the fruit black." I found this on a web page, but don't have any direct experience with okra turning black this way. If you can confirm or deny this please let me know. Second Annual Okra Festival - Burkville, Alabama Barbara Evans writes: "I just wanted to tell you about the second annual Okra Festival in Burkville, Alabama on the last Saturday of August (every year). We are a tiny rural community with the kind of gumbo soil that can really grow okra.

During the festival, which is held at Annie Mae's Place, a rural art and history center, we eat all kinds of okra, see it growing and you can even buy okra art! Sometimes we have music, usually the blues, and neighbors have yard sales. It is a relaxing, hot, outside day. We fry fish and sit under trees and talk. Burkville, Alabama is close to Montgomery, Alabama in historic Lowndes County, off Highway 80 between Selma and Montgomery, home of the 1965 Voting Rights March. So folk get civil rights and okra rolled up together! It isn't just the okra. Okra is the people's vegetable, as I see it, grown in places where there is still a sense of community. If it is hot enough to grow Okra, you can't rush around at high speed. You've got to slow up and pick the okra!" There isn't much I can add to that, except that I hope I can visit there some day. You can call Barbara at (334)-284-0555 if you'd like more information.

Click here for more okra pictures The following two pictures of okra blossoms provided by Gary Borges who adds that they make a good wallpaper for computers. (Click on either picture for a larger view). The following picture of wild hibiscus (Abelmoschus moschatus 'Oriental Red', provided by David Petersen) shows its close relationship to cultivated okra. (Click on the picture for a larger view). The following picture of grilled okra is provided by Travis Hall to illustrate his Grilled Okra recipe (see above). Back to Top Okra Crafts I was not aware that okra could be used in crafts, but then Suzanne Ivester set the record straight by sending the following two pictures and an explanation of how they were made: "I did succeed in drying some okra by using silica gel and a microwave oven. I then painted the okra and used it in combination with polymer clay to make decorative lizards. They look especially good affixed with Velcro to a vertical surface (like a door or window frame, a mirror, or a flower pot).

I "debuted" the okra lizards at a craft show this month, and they were quite popular." You can see more at her web site: What Is Okra Good For? - Mercola.com What Is Okra Good For? Legendary Lychee Botanical name: Abelmoschus esculentus or Hibiscus esculentus Many people fail to appreciate okra because of its slimy texture. However, okras are popular for their nutritionally dense structure, particularly for their soluble and insoluble fiber content. This vegetable comes from the Malvaceae or mallows family and is related to cotton, hibiscus, and hollyhock. This pod vegetable is available all year round, especially during summer, and thrives well in warm climates. It is naturally green but some varieties show a red color. Some types have a smooth surface, while others have a rough texture. Because okra is tough to chew, it is usually steamed or boiled before eating. Okra is widely used all over the world and is known by several names. In some parts of the world, it is called “lady’s fingers” because of its long shape.

In other areas, it is known as “gumbo,” which is believed to have come from “quingombo,” a Portuguese corruption of the word “quillobo.” The latter is the native name of okra in African countries, such as Congo and Angola. In France, it is known as “gombo,” while in Spain, it is named “quibombo.” It is called “Bhindi” in India and “bamies” in eastern Mediterranean and Arab countries. Health Benefits of Okra Okra is low-calorie. A 100-gram serving of okra contains only 30 calories and zero saturated fats and cholesterol. It is, however, high in soluble and insoluble fiber. The fiber in okra has been linked to several benefits, such as optimal digestive function, low cholesterol levels, reduced heart disease risk, and weight management. Because fibrous foods are more challenging to digest, you’ll feel more satiated when you eat them. At the same time, okra is actually packed with nutrients. One of the key nutrients of this green crop is vitamin C – about 36 percent of the daily recommended amount.

Increasing your intake of vitamin C-rich foods can help support your immune function, prevent free radical damage, and may help regulate blood pressure. Okras are also a good source of B vitamins, such as vitamin B6 (pyridoxine). This nutrient aids in the metabolism of fat, carbohydrates, and amino acids, promotes the health of your lymph nodes, and can contribute to the regulation of blood sugar levels. Okras are also a good source of other B vitamins, such as niacin, thiamine, and pantothenic acid. High levels of vitamin A and flavonoids such as beta-carotene, xanthin, and lutein can also be found in okras. These nutrients are associated with good vision, healthy skin and mucous membranes, and even increased protection from cancer. Okras also provide vitamin K and folate. Vitamin K assists in your body’s blood clotting function and, together with vitamin D and calcium, supports your bone health. Folate is beneficial for pregnant women as it assists in child development. Minerals that can also be found in this vegetable include iron, calcium, manganese, and magnesium.

Okra Nutrition Facts Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie Studies on Okra According to a study published in 2005 in the Jilin Medical Journal, 1 okra showed positive effects on nephropathy or kidney disease. Participants were split into two groups – one was treated with traditional therapy, while the other group was given traditional therapy with okra. The study, which lasted six months, saw a reduction in urine protein and uric acid in participants who took their treatment with the okra, while there were no changes in the other group. Another study, published in the Saudi Pharmaceutical Journal, 2 highlighted okra’s ability protective function against liver diseases. It was found that okra extract helped protect chemically induced liver damage because of its strong antioxidant activities. At the same time, its beneficial hepaprotective and antioxidant properties were comparable to that of silymarin or milk thistle. Okra extracts may also provide phytonutrients and protective activity against diabetes, as suggested by a study in the Journal of Pharmacy & Bioallied Sciences.

3 This was determined through the use of okra extracts in rats with diabetes, who had a decrease in their blood sugar and normalization of their lipid profile levels. Okra Healthy Recipes: Okra, Avocado, and Tomato Salad with Chili and Lime Juice Ingredients: ½ cup of chopped cilantro 5-6 Tbsp. of fresh lime juice Optional: 1 small red or white onion, chopped and soaked for 5 minutes in cold water, then drained and rinsed Optional: 1-2 ounces of crumbled queso fresco or feta Procedures: Trim the okra’s stems and tips. Place the okra in a steamer with about 1 inch of boiling water. Cover and steam for about four minutes or until it’s crisp-tender. Drain and rinse with cold water, then slice about ¼-inch thick and transfer to a large bowl. Mix in the jalapeno peppers, avocados, tomatoes, and onions (optional). Season with salt and toss. Add the lime juice and cilantro and mix well. If desired, serve garnished with the crumbled queso fresco or feta cheese.

Notes: Makes four to six servings It is best to serve this dish immediately after assembling and tossing because the colors may fade and the okra can become viscous. (Taken from the New York Times) Okra Fun Facts Okra originated in Egypt and has been grown there since the 12th century. Its use spread throughout the North Africa, the Middle East, and Europe. Later on, it was cultivated in North America and today is frequently added to southern cooking. When cut, okras produce a liquid that is used to thicken stews or “gumbos.” Okra can be enjoyed in a number of ways. In tropical countries, the okra pods are chopped or sliced, then used in stews or fried under low heat to soften their mucilaginous liquid. They are often served with other vegetables, rice, or meat. In the Caribbean, okra is added in soups and served with fish. It can also be fermented like other vegetables, and its leaves can be used in salads. Did you know that okra can be used on your hair? Boil okra and apply the transparent mucilage – the slimy juice derived from the vegetable – on your hair as a hair conditioner.

Doing so can help moisturize your hair, fight dandruff, and even give added shine. Summary It’s no wonder why, despite its mucilaginous juice, okra has gained popularity all over the world. It’s available all-year round and is a nutritional powerhouse, containing vitamins, minerals, and antioxidants. This vegetable is low in calories and fat, and is a known source of vitamins A, C, and K, B vitamins, folate, as well as flavonoid antioxidants for eye health such as beta-carotene, lutein, and xanthin. It also provides minerals such as iron, calcium, manganese, and magnesium. It is a great source of fiber, which contributes to your digestive health. According to studies, okra exhibits protective properties for your kidneys and liver, and can be used to prevent the onset of diabetes. Okras can be enjoyed in a variety of ways, but not everyone appreciates their slimy texture and flavor. If you are one of these individuals, just add okras to salads, stews and of course gumbo. Related Recipes Okra Cures Diabetes? : snopes.com Okra Cures Diabetes? Okra Cures Diabetes?

Claim: Drinking water in which okra has been soaked overnight will make "diabetes go away." MIXTURE: TRUE: Okra may have some beneficial effect in helping to regulate blood sugar levels. FALSE: Okra can "cure diabetes" or eliminate the need for diabetics to take insulin. Examples: [Collected via Facebook, January 2014] Someone posted that soaking okra ends in water over night and drinking the water next day helps cure blood sugar levels in diabetics, is this true. Origins: An item widely circulated via social media in January 2014 (shown above) advocated cutting the ends off a few okra slices, soaking the slices in water overnight, then drinking the water the following morning as a way of making "diabetes go away" and eliminating the need for diabetics to take insulin shots.

There is a bit of truth to this claim in the sense that okra (also known as lady's finger, bendi, and gombo) does possess some anti-diabetic properties, namely that the viscosity of okra's carbohydrates helps to slow the uptake of sugar into the blood by reducing the rate at which sugar is absorbed from the gastrointestinal tract, thereby reducing the glycemic load of glucose in the blood that can disrupt the body's ability to properly process the sugars (and that in some cases can lead to the onset of diabetes): Soluble fiber, found in porridge oats, okra, strawberries and aubergines among other foods, forms a kind of gel inside the bowels. This slows down the absorption of food from the gut, evening out the peaks in blood glucose that occur after meals. Soluble fiber also draws in bile acids that contribute to raised cholesterol, allowing the body to pass the acids out of the system rather than reabsorbing them into the blood. Soluble fiber therefore offers the double potential benefits of lowering cholesterol and possibly reducing progression to diabetes.

What this means is that the consumption of okra can "help even out roller coaster blood sugar levels" and may contribute to preventing the onset of diabetes or ameleriorating symptoms in those who are already diabetic. But even claiming that much for okra is somewhat speculative, and it does not mean that regularly drinking okra water will "cure" diabetes or make diabetes "go away," nor that okra is a proven viable substitute for insulin injections. As noted in the 2012 textbook Bioactive Food as Dietary Interventions for Diabetes: There is anecdotal evidence for the amelioration of diabetes by dietary consumption of okra but what are lacking are controlled clinical trials. There are constituents of okra such as polyphenolic molucules that provide encouragement for such studies in the future. Claims of "miracle cures" always need to be taken with many grains of salt. If the way to make diabetes "go away" were truly as simple as drinking a glass of okra water every day, this would be a fact that doctors would advocate and every diabetic would know — it wouldn't be an obscure "Did you know?" type of trivia item promulgated via social media.

Last updated: 28 January 2016 Sources:

Question: What is the food okra commonly known as?
Answer: Ladies fingers