Okra, Fresh, Cooked with Added Fat: A Low-Glycemic Vegetable Option
Okra is a nutritious vegetable that has been enjoyed across various cuisines around the world. Also known as “lady’s fingers” due to its long, slender shape, okra provides several health benefits while maintaining a low glycemic impact.
Glycemic Information
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With a Glycemic Index of 32, okra falls into the low-glycemic category, making it an excellent choice for individuals monitoring their blood sugar levels. The Glycemic Load is only 1.43 per 100g serving, which indicates that it has minimal impact on blood glucose levels when consumed in typical portions.
Nutritional Profile
A 100g serving of fresh okra cooked with added fat provides:
- 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
The high fiber content in okra (3.3g per serving) contributes to its low glycemic impact and offers additional health benefits:
- Promotes digestive health
- Helps maintain steady blood sugar levels
- Supports weight management efforts
- Contributes to heart health
Incorporating Okra Into Your Diet
Okra can be prepared in various ways:
- Stewed with tomatoes in Mediterranean dishes
- Included in gumbo and other Southern cuisines
- Roasted with a touch of olive oil for a crispy texture
- Sautéed with garlic and spices as a side dish
- Added to soups and stews for extra nutrition and thickening
Who Should Include Okra in Their Diet?
The low glycemic index and glycemic load of okra make it particularly beneficial for:
- People with diabetes or insulin resistance
- Those following low-carb or ketogenic diets
- Individuals focusing on weight management
- Anyone seeking to incorporate more nutritious vegetables into their meals
Conclusion
Okra stands out as a nutritious vegetable option with a low glycemic impact. Its modest calorie content coupled with good fiber levels makes it a smart choice for those managing blood sugar levels or following a balanced diet. By incorporating okra into your meals, you can enjoy its unique taste while benefiting from its favorable glycemic profile.