Okra: A Low Glycemic Vegetable with Impressive Health Benefits

Okra, also known as lady’s fingers, is a nutritious vegetable that makes a fantastic addition to a balanced diet, especially for those monitoring their blood sugar levels. Let’s explore the glycemic impact and nutritional profile of fresh, cooked okra (prepared without added fat).

Glycemic Index and Load

Glycemic Index (GI): 32 – Okra falls into the low glycemic index category (below 55), making it an excellent choice for blood sugar management.

Glycemic Load (GL): 1.47 – This extremely low glycemic load indicates that okra has minimal impact on blood glucose levels when consumed in a typical serving.

Nutritional Breakdown (per 100g serving)

• Calories: 35 calories
• Protein: 2.07g
• Fat: 0.2g
• Carbohydrates: 7.99g
• Fiber: 3.4g
• Sugar: 1.59g
• Net Carbs: 4.59g

Why Okra Is Great for Blood Sugar Management

Okra’s impressive fiber content (3.4g per 100g) helps slow down digestion and the absorption of sugars, contributing to its low glycemic impact. The minimal sugar content (1.59g) combined with its moderate carbohydrate load makes it an ideal vegetable for those monitoring their carbohydrate intake.

Health Benefits Beyond Glycemic Control

• High Fiber, Low Calorie: With just 35 calories per 100g serving, okra provides substantial fiber that promotes satiety and digestive health.
• Protein Content: Offering 2.07g of plant-based protein, okra contributes to your daily protein requirements.
• Virtually Fat-Free: With only 0.2g of fat, okra is perfect for heart-healthy diets.
• Rich in Nutrients: Though not reflected in the basic nutritional breakdown, okra is also a good source of vitamins C and K, folate, and antioxidants.

Incorporating Okra Into Your Diet

This versatile vegetable can be:

• Steamed as a simple side dish
• Added to soups and stews for texture
• Roasted with minimal oil for a crispy treat
• Included in curries for additional fiber
• Grilled for a smoky flavor

Bottom Line

With its low glycemic index of 32 and minimal glycemic load of 1.47, okra stands out as an excellent vegetable choice for those managing diabetes or anyone looking to maintain stable blood sugar levels. Its impressive nutritional profile makes it a valuable addition to a balanced, health-conscious diet.

Remember that cooking methods matter – this nutritional information applies to okra cooked without added fat. Adding oils or fats during cooking will increase the calorie content but won’t significantly affect the glycemic impact.