Okra: A Low-Glycemic Vegetable with Impressive Nutritional Benefits

Okra, also known as lady’s fingers, is a nutritious vegetable that has gained popularity worldwide for its unique texture and versatility in cooking. Today, we’re exploring its glycemic impact and nutritional profile to help you make informed dietary choices.

Glycemic Index and Glycemic Load

Okra has a glycemic index (GI) of 32, placing it firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, making okra an excellent choice for those managing blood sugar levels.

Even more impressive is okra’s glycemic load (GL) of just 1.43. This extremely low GL indicates that a typical serving of okra has minimal impact on blood glucose levels, making it suitable for people with diabetes or those following a low-glycemic diet.

Nutritional Profile (per 100g cooked)

• Calories: 59
• Protein: 2.02g
• Fat: 2.94g
• Carbohydrates: 7.76g
• Fiber: 3.3g
• Sugar: 1.55g
• Net Carbs: 4.46g

Health Benefits of Okra

Excellent Fiber Content

With 3.3g of fiber per 100g serving, okra provides about 13% of the daily recommended fiber intake. This high fiber content contributes to its low glycemic impact and offers numerous health benefits, including improved digestion and reduced cholesterol levels.

Low in Calories, High in Nutrients

At just 59 calories per 100g, okra offers significant nutritional value without adding excessive calories to your diet. Its modest protein content of 2.02g complements its nutrient profile, making it a balanced addition to meals.

Blood Sugar Management

The combination of low GI (32), low GL (1.43), and high fiber content makes okra particularly beneficial for blood sugar regulation. Research suggests that regular consumption of low-glycemic vegetables like okra may help improve insulin sensitivity and reduce the risk of type 2 diabetes.

Incorporating Okra Into Your Diet

Okra’s versatility makes it easy to include in various dishes:

• Stewed with tomatoes and onions in traditional Southern or Mediterranean recipes
• Roasted with olive oil and spices for a crispy, nutritious side dish
• Added to soups and stews as a natural thickener and nutrient booster
• Sautéed with other low-glycemic vegetables for a healthy stir-fry
• Pickled for a tangy, low-glycemic snack

Bottom Line

Okra stands out as an exceptional low-glycemic vegetable with impressive nutritional credentials. Its minimal impact on blood sugar levels, combined with substantial fiber content and moderate calorie count, makes it an ideal choice for those following a low-glycemic diet or anyone looking to improve their overall dietary quality.

Whether you’re managing diabetes, working on weight control, or simply aiming for better nutrition, okra deserves a regular place in your meal planning.