The pod is edible. It is probably best known for its high soluble fiber content, which produces a gooey slime. You can reduce the gooeyness by cooking at high heat or in a stew or soup like gumbo. The fiber will disperse and act as a thickener. You can reduce the amount of slime by cooking okra in an acidic meal, such as lemon juice, tomato sauce, or vinegar.
Okra arrived in America as part of the slave trade from Africa. The West African word “Gumbo” for okra could explain the origins of this basic Louisiana dish. In some places, okra is still referred to by the term gumbo. Okra is also known as “girls’ fingers.”
Okra Vitamins
USDA offers the following diet information for 1/2 cup (80g), sliced, boiled Okra.
Energy: 18
Fats: 0.2g
Sodium: 5mg
Carbohydrates: 3.6g
Fiber: 2g
Sugars: 1.9g
Protein: 1.5g
Carbohydrates
Half a cup of okra cooked has less than 4 grams of carbohydrates. Uncooked okra has a similar carbohydrate content. The carbohydrate content is about half fiber and half sugar. The glycemic value of a meal is a measure of how much and how quickly a food raises blood sugar. Okra has a low glycemic rating, as do most other non-starchy vegetables.
The glycemic loading of a meal is said to be the glycemic Index, but takes into consideration serving measurements. A glycemic index of 1 equals 1 gram glucose. The glycemic load of okra has been calculated at 1 because there is little information on its glycemic index.
Fats
Okra contains a small amount of fats, but they are mostly unsaturated fatty acids and healthy fats.
Protein
Okra is low in protein, like most other greens.
Vitamins and minerals for nutrition
Okra contains a lot of vitamin Ok, as well as manganese and magnesium.
Well being Advantages
Okra contains a lot of fiber, vitamins, minerals and antioxidants. These nutrients may have health-promoting effects.
Can Decrease Blood Sugar
According to research, okra and okra extracts could help in the treatment and management of diabetes. According to research, compounds in okra can help reduce body weight, blood sugar levels, and total cholesterol. However, the majority of studies on this topic are restricted to animal experiments. It is vital to conduct more research in humans.
Filling Fiber
Okra, other vegetables and fruits, and even okra itself (2 grams in half-cup) can provide a variety of health benefits, including promoting colon health, lowering blood sugar levels, and reducing heart disease risk.
Accommodates Antioxidant Compounds
Okra contains antioxidants that are similar to vitamin C, flavonoids, and quercetin. These antioxidants, along with the fiber in okra, may contribute to its antidiabetic qualities. When possible, it is better to consume antioxidants in the form of whole meals rather than supplements.
Bone and Blood Well-being
Okra is a great source of vitamin Ok and contributes to blood clotting, bone metabolism and the daily recommended intake (ADI) for both girls and males.
Low in FODMAPs
Okra has a low level of fermentable mono-, di, and oligosaccharides, polyols and oligosaccharides, so it is suitable for a FODMAP-free diet. This diet is designed to treat symptoms of bowel diseases similar to irritable-bowel syndrome (IBS).
Allergy symptoms
Itching and swelling around the mouth are signs of food allergy. Speak to your doctor if you experience a reaction after eating okra.
Adversarial results
Okra contains excessive vitamin Ok and may interfere with blood thinners like warfarin. You should maintain a steady intake of vitamin Ok if you take Coumadin. Discuss your intake of foods containing vitamin Ok (usually leafy greens) with your doctor or registered dietitian.
Okra also contains oxalate. This is a naturally occurring substance. People with certain conditions, such as kidney problems, should limit their intake of oxalates because they can contribute to the formation some kidney stones.
Variety
Okra comes in a variety of colors, sizes, and spine counts. You can buy it fresh, frozen or pickled. Pickled okra contains more sodium than frozen or recent okra.
When It’s the Greatest
Okra is available all year round, but the peak season occurs in the summer months. Choose pods with a size of 2 to 3 inches, but no more than 4 inches, for tender and tasty okra.
Storage and Meals Security
Store okra pods in plastic bags, wrapped loosely and dry. If they’re wet, they will mould and turn slimy. Do not wash fresh pods until you are ready to cook them.
It’s better to freeze your okra if you aren’t going to consume it within a couple of days. It is best to blanch the okra in boiling water for a minute and then place it in an ice bath until it cools down (but not too much as it will get soggy). Freeze in freezer bags, eliminating as much air as possible.
How to put together
Okra, which is often used in gumbos, can also be roasted or grilled or sauteed, and eaten alone or with other vegetables, similar to tomatoes. It is best to cook it whole (just trim the ends). This will reduce the amount of sliminess. Okra is also good in soups where it thickens them, as well as in curries and stir-fries. You can substitute it for green beans, eggplant or zucchini.
Recipes
Delicious Okra Recipes for Strive
Hen and Shrimp gumbo
Hen and Sausage Gumbo
Rainbow Vegetable Soup
Thai Coconut Curry Hen
