Okra, Pickled – A Low Glycemic Vegetable

Pickled okra is not only a delicious and tangy addition to meals but also a smart choice for those monitoring their blood sugar levels. With its low glycemic index and minimal glycemic load, this preserved vegetable deserves a spot in a balanced diet.

Glycemic Profile of Pickled Okra

Pickled okra has a glycemic index (GI) of 32, placing it comfortably in the low glycemic category. Foods with a GI below 55 are considered low glycemic and typically cause a slower, more gradual rise in blood sugar levels.

Even more impressive is its glycemic load (GL) of just 2.66. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates in a standard serving, providing a more practical measure of how a food affects blood sugar. A GL below 10 is considered low, making pickled okra an excellent option for blood sugar management.

Nutritional Breakdown

Here’s what you’ll find in a 100g serving of pickled okra:

• Calories: 48
• Protein: 1.6g
• Fat: 0.17g
• Carbohydrates: 11g
• Fiber: 2.7g
• Sugar: 6.1g
• Net Carbs: 8.3g

Benefits for Blood Sugar Management

Pickled okra makes an excellent addition to a diabetic-friendly or low-glycemic diet for several reasons:

• Its low GI and GL values mean it won’t cause rapid spikes in blood glucose
• The 2.7g of fiber per serving helps slow digestion and glucose absorption
• With only 48 calories per 100g serving, it’s a light addition to meals
• The pickling process adds flavor without significantly impacting its glycemic profile

Incorporating Pickled Okra Into Your Diet

There are numerous ways to enjoy this tangy, low-glycemic treat:

• Add to salads for extra crunch and flavor
• Serve as a side dish with grilled proteins
• Include on charcuterie or appetizer boards
• Enjoy as a low-calorie, low-glycemic snack
• Use as a garnish for Bloody Mary cocktails or mocktails

Conclusion

Pickled okra offers a winning combination of low glycemic impact, modest calorie content, and beneficial fiber. With a GI of 32 and GL of 2.66, it’s an excellent choice for those monitoring blood sugar levels while still wanting to enjoy flavorful foods. The next time you’re looking for a tangy side dish or snack that won’t spike your glucose levels, reach for some pickled okra!