Okra, Frozen, Cooked, with Fat Added: A Low Glycemic Vegetable Option

Okra, also known as “lady’s fingers” in many parts of the world, is a nutritious vegetable that offers several health benefits. Today, we’re specifically looking at frozen okra that has been cooked with some added fat. Let’s dive into its glycemic properties and nutritional profile.

Glycemic Information

Glycemic Index (GI): 32 (Low)
Glycemic Load (GL): 1.35 (Low)

With a GI of 32, okra falls into the low glycemic index category, making it an excellent choice for individuals monitoring their blood sugar levels. The glycemic load of 1.35 is also very low, indicating that this food will have minimal impact on blood glucose when consumed in the specified serving size.

Nutritional Profile (per 100g serving)

• Calories: 51
• Protein: 1.59g
• Fat: 2.78g
• Carbohydrates: 6.21g
• Fiber: 2g
• Sugar: 2.78g
• Net Carbs: 4.21g

Health Benefits of Okra

Okra isn’t just low on the glycemic scale; it also offers several nutritional advantages:

• The high fiber content (2g per 100g) helps promote digestive health and can contribute to feeling fuller for longer.
• Low calorie count (51 per 100g) makes it suitable for weight management diets.
• The moderate fat content in this preparation (2.78g) comes from the added fat during cooking, which can help with the absorption of fat-soluble vitamins.
• The low net carbs (4.21g) make it suitable for low-carb dieting approaches.

Incorporating Okra Into Your Diet

This frozen, cooked okra with added fat can be a versatile addition to your meals. Here are some suggestions:

• Add it to stews and soups for extra texture and nutrients.
• Mix it into a stir-fry with other low-GI vegetables.
• Serve it as a side dish with a lean protein source.
• Include it in casseroles for added fiber and nutritional value.

Who Should Consider Okra?

• People with diabetes or prediabetes looking for low-GI foods
• Those following a weight management plan
• Individuals on moderate-carb or low-carb diets
• Anyone seeking to increase their vegetable and fiber intake

With its low glycemic impact and decent nutritional profile, frozen okra cooked with added fat can be a valuable component of a balanced diet, particularly for those mindful of their blood sugar levels.