Calories in okra and its health benefits

Okra is a fiber-rich food with soluble fiber that makes it slimy sometimes. You can reduce the sliminess by frying it quickly on high heat or cooking it in soup or stew where the fibers spread out and thicken the dish. Adding acidic foods like lemon, vinegar, or tomatoes can also help cut the sliminess.

Besides fiber, okra offers important nutrients like vitamin K and vitamin C. It also has many strong antioxidants that help protect your body from chronic diseases.

In this article, we'll look at the calories in okra, its health benefits, and how to include it in your diet.

Calories in okra

Here are the calories and full nutrition facts for 100 grams of boiled okra:

• Carbohydrates

A 100 gram serving of boiled okra provides about 5 grams of carbohydrates, half of which come from Carbohydrates of fiber dietary, the other half of sugar natural.

Is considered Glycemic index Okra keeps blood sugar low, so it doesn't raise blood sugar levels after eating. It's good for people with diabetes.

• Fat

Okra has a small amount of fat, with 100 grams giving about 2.3 grams of fat, most of which is unsaturated fat and healthy fatty acids.

• Protein

Like most other vegetables, okra doesn't provide large amounts of protein, with a 100 gram serving giving about 2 grams of protein.

• vitamins and minerals

Okra is a great source of some important vitamins , Vitamin K andVitamin C andVitamin B6as well as minerals manganese andmagnesium.

• calories

Okra is considered a low-calorie food, with a 100 gram serving providing about 43 calories only, split as 41% carbs, 16% protein, and 43% fat.

Health benefits of okra

Okra is rich in fiber, vitamins, minerals, and antioxidants, so it can offer many important health benefits.

Health benefits of okra include:

1. Okra lowers blood sugar levels

Research shows that okra and its extracts may help manage diabetesAccording to this research, okra has some compounds that help reduce body weight andblood sugar levels in the blood andcholesterol levels The kidney.

2. Okra helps provide fiber

The soluble fiber in okra, a 100-gram serving provides about 2.5 grams of fiber, offers many important benefits for the body, including Supporting colon health, helping control blood sugar levels, and reducing the risk of cardiovascular diseases.

3. Okra provides antioxidant compounds

Okra contains many antioxidants including vitamin C, quercetin, and flavonoids, along with fiber. So, this mix likely helps prevent many chronic diseases, especially diabetes-related ones.

Antioxidants can also help repair cells from oxidative stress, which reduces inflammation and prevents illness. Also, it's best to eat Antioxidants From dietary foods, not from supplements.

4. Okra supports bone and blood health

Okra is an excellent source of vitamin K, which helps with blood clotting and bone metabolism. Half a cup of cooked okra can provide about 36% of the recommended daily intake of vitamin K for women and 27% for men.

5. Okra supports colon health

Okra has a low amount of fermentable sugars like monosaccharides, disaccharides, and polyols, meaning it is a good food to include in a low FODMAP diet, which is used to manage digestive symptoms, including Irritable Bowel Syndrome IBS. 

Okra Food Allergy

Although food allergy to okra is rare, some cases have been reported, especially in Africa where okra originates.

Okra allergy symptoms include common food allergy signs like itching, swelling, and redness. So, if you have allergy symptoms after eating okra, see a doctor for proper diagnosis.

Okra Storage and Food Safety

Fresh okra should be stored dry and tightly wrapped in plastic. If wet, it will spoil fast and become slimy. So wash fresh pods only when you’re ready to cook.

If you can’t eat okra in a few days, it’s better to freeze it. To freeze, boil it in water for about a minute, then cool it in ice water. Then pack it in freezer bags, removing as much air as possible.

How to Prepare Okra in Recipes

The most common use for okra is cooking it as a main dish in soup. But you can also roast, grill, or fry it and eat it alone or with other veggies like tomatoes.

Source of the article.