What Are the Nutrition Content of Okra Veggies?
Okra, also commonly called a lady's finger in some countries (bhindi in India), is the edible pod consumable from the okra plant. The slimy nature of the seeds in the edible pod is because of the high content of soluble fiber in them. Okra is not only considered a global delicacy as a vegetable but is also a popular culinary choice worldwide. The following nutrition information has been enlisted by the USDA (United States Department of Agriculture) for half a cup or approximately 0.28 ounces of sliced or diced and boiled okra.
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Fat: 0.01 ounces.
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Sodium: 0.0002 ounces.
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Sugars: 0.05 ounces.
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Protein: 0.07 ounces.
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Carbohydrates: 0.26 ounces.
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Fiber: 0.11 ounces.
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Calories: 33 Kilocalories.
The carbohydrate content found in okra is derived from its fiber and the other half of the carbohydrates are obtained from the naturally occurring sugar in the vegetable. Its fat content is unsaturated, making it a healthy choice. A half cup of okra serving is almost equal to 36 and 27 percent of the vitamin K daily intake requirement for women and men, respectively, as per nutrition research. The glycemic index (GI) of okra veggie is also low with a low glycemic load of only one and it is commonly recommended by many nutritionists in healthy diets that can be consumed regularly, similar to other starchy low GI vegetables.
How Do Okra Extracts Help Lower Blood Sugar Levels?
Not only okra vegetables but also using okra extracts regularly, has demonstrated potency in managing diabetes in many researches. According to nutrition experts, the antioxidants and compounds found in okra would also prove useful in healthy weight loss, lowering or sustaining healthy body weight, and in the management of blood sugar and cholesterol levels. The fiber content in okra is primarily composed of multiple antioxidants like quercetin, and flavonoids along with a richness of vitamin C, and is believed to be a beneficial vegetable for diabetics.
What Are the Health Benefits of Okra Veggies?
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Boost Blood and Bone Health: As elaborated earlier, the high vitamin K content in okra can be beneficial both for blood clotting and bone metabolism.
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Boosts Systemic Immunity: The quercetin, flavonoids, and vitamin C content are potent antioxidants in nature that can prevent cellular damage in the body and aid in essential metabolic activities. Research also shows evidence about the use of okra in individuals that can potently stimulate good colon health, prevent inflammatory disease, and even prove to be cardioprotective or reduce the risk of cardiovascular diseases as well.
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Ideal for Digestive Diseases: Okra is also very low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) meaning it is an ideal vegetable that is suited for the low-FODMAP diet recommended by most nutritionists. Therefore it is useful in individuals who suffer from digestive issues and bowel diseases such as irritable bowel syndrome (IBS) or Crohn's disease, as high FODMAP diets are not recommended for these individuals.
Who Should Refrain From Okra Consumption?
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Okra allergies are quite rare in most parts of the world, even though case reports are more prevalent in the African continent. Although allergies to this vegetable are uncommon and rare, in case a person experiences any symptoms of food allergy after consuming okra, such as itching or swelling around the mouth, they must report it immediately to the healthcare provider.
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The high vitamin K content in okra can also interfere with people who take systemic medications like blood thinners, such as Warfarin. If a person is taking any blood thinner drugs or other systemic medications, they should consult their healthcare provider before including okra in their diet.
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Doctors also do not recommend individuals who have kidney issues to consume okra. This is because of the oxalates found in the vegetable that would potentially trigger kidney stone formation in cases of renal issues or kidney disorders. Consumption of oxalates should be strictly limited in these cases.
What Is the Availability, Storage, and Culinary Use of Okra Veggies?
Availability: Okra is almost available year-round globally and it is a tropical harvest vegetable most of the time, with a peak season during the summer months. While choosing okra, make sure to pick tender pods that are not too large.
Storage: Okra can be best stored in the frozen form for up to a few days usually, but the tender pods are more flavorful and tasty.
Culinary Use: The sticky juice is present after cutting the vegetable, therefore one should never wash the purchased fresh pods until they are ready to cook. This okra can be diced or sliced and then added along with other vegetables as part of various veggie dishes. They can be individually consumed as grilled, roasted, or sauteed delicacies with wheat chapatis or rice. Only the ends of okra can be trimmed, and then the veggies can be cooked as a whole which will help reduce the sliminess. In India, okra or bhindi is a very common vegetable in the culinary world wherein it is mostly used for making curries or stir-fries.
The sliminess within okra pods can be easily eliminated by cooking it properly for a longer duration or it can be stir-fried as well and enjoyed as a delicacy. In some countries, Okra veggie is used even for cooking in soups and stews. The fiber eventually disperses in such dishes, making okras a thickening agent in these dishes. The popular culinary tip that is followed by many chefs is that they cook okra with acidic content derived ingredients such as lemon juice, vinegar, or tomatoes, which helps reduce the slimy factor in this veggie.
Conclusion
To conclude, okra is a delicious vitamin K-rich vegetable that can be consumed regularly and is a must-include in a healthy diet. It offers multiple health benefits due to its high fiber and vitamin, mineral, and antioxidant content. Okra is a healthier vegan alternative globally, primarily being a low-FODMAP food or veggie.
