Okra, Frozen, Cooked, No Added Fat: A Low Glycemic Vegetable

Okra, also known as lady’s fingers, is a nutritious vegetable that makes an excellent addition to a balanced diet, especially for those monitoring their blood sugar levels. Today, we’re looking specifically at frozen okra that has been cooked without adding any fat.

Glycemic Index and Glycemic Load

Glycemic Index (GI): 32

With a glycemic index of 32, okra falls into the low GI category (foods with GI less than 55). This means it causes a slower, more gradual rise in blood glucose levels compared to high GI foods.

Glycemic Load (GL): 1.37

The glycemic load of cooked frozen okra is extremely low at just 1.37. Any food with a GL under 10 is considered low, making okra an excellent choice for blood sugar management.

Nutritional Profile (per 100g serving)

• Calories: 29
• Protein: 1.62g
• Fat: 0.24g
• Carbohydrates: 6.39g
• Fiber: 2.1g
• Sugar: 2.86g
• Net Carbs: 4.29g

Health Benefits

Okra is not just low in glycemic impact but also offers several nutritional advantages:

• It’s very low in calories, making it suitable for weight management
• Contains a good amount of dietary fiber (2.1g per 100g)
• Low in fat (just 0.24g per serving)
• Provides a modest amount of plant protein
• The high fiber content helps slow digestion, further contributing to its low glycemic impact

Who Should Consider Adding Okra to Their Diet?

• People with diabetes or prediabetes
• Those following low GI diets
• Anyone looking to increase their vegetable intake
• People on calorie-restricted diets
• Those seeking to improve their fiber consumption

Cooking Tips

Frozen okra that’s been cooked without added fat is convenient and maintains its nutritional value. Here are some tips for incorporating it into your meals:

• Add it to soups and stews
• Use as a side dish seasoned with herbs and spices
• Include in vegetable curries
• Mix with other low GI vegetables for a nutritious medley
• Season with lemon juice and a dash of salt for a simple preparation

Conclusion

With its low glycemic index, minimal glycemic load, and excellent nutritional profile, cooked frozen okra is a versatile vegetable that fits perfectly into a blood sugar-friendly diet. Its combination of low calories, high fiber, and minimal fat content makes it an ideal food for various dietary needs, from diabetes management to weight control.