Drumstick Benefits: The Surprising Superfood for Diabetics
Drumstick or moringa (Moringa oleifera) has been known for its benefits for many years. All its parts viz; seeds, flowers, leaves, and stems can be consumed and prevent many diseases. This nutrient-rich plant is important in Ayurveda and was used as a drug by our forefathers. There is an increase in the incidence of diabetes globally, from 108 million in 1980 to a whopping 451 million in 2017. If no effective preventative measures are adopted, this number will increase to 693 million by 2045.
1. Blood Sugar Regulation
Drumstick leaves have shown the potential to lower blood sugar levels. Research indicates that compounds in moringa may enhance insulin sensitivity and help stabilize glucose metabolism. Incorporating moringa into your diet can be a natural way to support blood sugar control. Studies reveal that effects might be due to the presence of cryptochlorogenic acid, quercetin 3-β-D-glucoside, and kaempferol 3-O-glucoside, glycosides in Moringa leaves. Inhibits the activity of α amylase and α glucosidase enzymes thereby controlling blood sugar levels.The Moringa family is rich in compounds containing simple sugar, rhamnose, and in a fairly unique group of compounds called glucosinolates and isothiocyanates.
2. Nutrient-Dense Profile
Drumstick is rich in essential vitamins and minerals. Moringa leaves are an incredible source of essential vitamins such as vitamin B complex, C, A, and beta carotene.The leaves are imbued with a rich array of minerals like calcium, iron, zinc, manganese, and magnesium, and a good amount of protein and dietary fiber. This nutrient density supports overall health and helps mitigate complications associated with diabetes.
3. Anti-Inflammatory Properties
Chronic inflammation is often linked to diabetes and its complications. Moringa possesses powerful anti-inflammatory properties that may help reduce inflammation in the body, supporting better health and potentially lowering the risk of diabetes-related issues.
Drumstick leaves have potent anti-inflammatory properties, thanks to the presence of compounds like isothiocyanates and quercetin. These compounds help reduce inflammation in the body, thereby improving overall health and reducing the risk of complications associated with diabetes.
4. High Fiber Content
The fiber in moringa is believed to play a role in regulating blood sugar levels since, in people with diabetes. Fiber (particularly soluble fiber) can slow down the absorption of sugar and improve blood sugar levels. A diet rich in fiber might even reduce the risk of developing type-2 diabetes.
5. Supports Heart Health
Diabetes significantly increases the risk of heart disease. Drumstick leaves can help mitigate this risk by improving heart health in several ways. The leaves are rich in potassium, which helps regulate blood pressure, and antioxidants that protect against oxidative stress and inflammation, both of which are risk factors for heart disease. Additionally, the fiber content helps lower cholesterol levels, further supporting cardiovascular health.
6. Weight Management Aid
Maintaining a healthy weight is essential for diabetes management. Moringa is low in calories but high in nutrients, making it a perfect addition to meals for those looking to manage their weight without sacrificing nutrition.
7. Antioxidant Benefits
Drumstick is packed with antioxidants, such as quercetin and chlorogenic acid, which help combat oxidative stress. This can be particularly beneficial for diabetic patients, as they are often at a higher risk of oxidative damage. Compounds found in moringa leaves might lower blood sugar levels.
8.Useful for Kidney
Regular addition of drumsticks to the diet may help in reducing the development of stones in the kidney and bladder. The presence of a good amount of antioxidants might help in clearing the toxins from the kidneys.
Apart from diabetes, here are the other Drumstick Benefits.
- Drumstick/Moringa is rich in Calcium
- Drumstick/Moringa is rich in Iron
- Rich source of Potassium and other micronutrients
- Helps in maintaining Blood sugar
- Moringa lowers inflammation
- Helps in lowering cholesterol
- It protects against Arsenic Toxicity
- Moringa helps in detoxifying our body
- Moringa helps in maintaining Blood Pressure
- Helps in reducing the risks of cardiac arrest
- Moringa has anti-cancerous properties
How to Incorporate Drumstick/Moringa into Your Diet
Drumstick/Moringa can be enjoyed in various forms:
- Fresh Leaves: Add them to salads or smoothies.
- Powder: Mix moringa powder into smoothies, soups, or yogurt. This is a popular version of consuming moringa. It’s believed to have a bitter flavor and hence tastes best when added to smoothies, flavored yogurt, and shakes. The recommended amount just for the nutritional benefits ranges from 2-7 grams per day.
- Moringa Leaf Tea
Moringa leaves as a herbal tea for a nutritious beverage. Steep a few leaves in warm water, strain and enjoy as is or with honey, cinnamon, and lemon. Based on studies, the recommended dosage is about 400 ml of tea per day. - Moringa Capsules
These could either contain moringa powder or its extract. The latter might be ideal for better bioavailability since your body will be able to use it more effectively. Take a quick look at the bottle to determine what kind of capsule it is and what the recommended dosage is.
Culinary uses/ Drumstick as vegetable
Drumstick/Moringa has diverse utilization in cooking based on its regional distribution. Edible parts of the plant include the whole leaves (leaflets, stalks, and stems); the immature, green fruits or seed pods; the fragrant flowers; and the young seeds and roots.
Fruit Pods
The young, slender fruits, commonly known as “drumsticks” are helpful in preparing culinary vegetables. Often cut into shorter lengths and stewed in curries and soups. Because the outer skin is tough and fibrous, drumsticks extract the juices and nutrients, with the remaining fibrous material discarded.
Moringa Leaves
We can use the leaves in many ways. It is most commonly added to clear broth-based soups. Tender moringa leaves, finely chopped, as a garnish for vegetable dishes and salads.For long-term use and storage, moringa leaves are to be kept dry and powdered to preserve their nutrients.
Seeds
The seeds are prized for their bitter flavor and It is commonly added to sauces or eaten as a fried snack. Seeds are suitable as a fortification ingredient to increase the protein, iron, and calcium content of wheat flour. The seeds, sometimes removed from more mature pods and eaten like peas or roasted like nuts, contain high levels of vitamin C and moderate amounts of B vitamins and dietary minerals.
Side Effects Of Moringa
- Studies have found that a single dose of 50 grams of moringa as well as 8 grams of moringa powder per day for 28 days, did not lead to any side effects.
- Some studies have found that excess consumption, especially of moringa seeds, could lead to kidney and liver complications.
- Moringa also has a high saponin content, which reduces the bioavailability of certain crucial minerals from food. Vegetarians should hence exercise caution while consuming it.
- The root, bark, or flowers of moringa might lead to uterine contraction and hence be unsafe for pregnant women.
Conclusion
Incorporating moringa into a balanced diet can provide numerous benefits for diabetic patients. However, it’s important to consult with a healthcare professional before making any significant dietary changes. With its impressive nutritional profile and health benefits, moringa could be a valuable ally in managing diabetes and enhancing overall well-being.
FAQ
How Drumsticks Affect Blood Sugar Levels
Drumstick is known as zero glycemic index food because it doesn’t have carbs. For its GI score, it is treated as the best food for lowering blood sugar levels in people diagnosed with diabetes. Many early studies show that insulin-like proteins found in moringa could help to lower blood sugar levels in your body.
Is moringa good for diabetes?
Yes, Moring (Drumstick) is good for diabetes. For its Zero glycemic index score, it is treated as the best food for lowering blood sugar levels in people diagnosed with diabetes. Early studies show that insulin-like proteins found in moringa could help to lower blood sugar levels in your body.
How many drumsticks should an individual with diabetes eat?
If you have diabetes, then it is advisable to consume drumsticks after consulting your doctor. But eating a drumstick is a good choice in any condition as it helps to build your immune system and maintain your blood circulation. So a person living with diabetes should eat no more than 1 to 2 drumsticks a day to avoid any serious effect on their health.