Okra And Ketogenic Diets: A Match Made In Heaven?

Okra, also known as ladies' fingers, is a staple in many cuisines. It is a highly nutritious vegetable, packed with magnesium, folate, fibre, and antioxidants. With only 4 grams of net carbs per half-cup serving, it is an excellent option for those following a keto diet. Okra can be prepared in a variety of ways, including frying, boiling, and baking, and is a versatile ingredient that can be used in dishes such as keto southern fried okra, oven-baked okra fries, and okra with scrambled eggs.

Okra nutrition facts

Okra is a flowering plant known for its edible seed pods. It is cultivated in warm and tropical climates, such as Africa and South Asia. Although it is technically a fruit, okra is generally used like a vegetable in cooking.

Okra is a good source of nutrition, offering a range of vitamins, minerals, and antioxidants. Here is a detailed breakdown of okra's nutritional content:

Macronutrients

Okra is low in calories and net carbs, with a half-cup of cooked okra providing around 4 grams of carbohydrates. It is also low in fat, with only a very small amount consisting of healthier unsaturated fat and fatty acids. While okra is not a significant source of protein, it does contain some, which is unique among fruits and vegetables.

Vitamins and Minerals

Okra is an excellent source of vitamin K, providing 27% of the daily value in a half-cup serving. It is also a good source of vitamin C, offering 22-26% of the daily value per cup. Okra provides several other vitamins in smaller amounts, including vitamins A, B6, and B9 (folate). In terms of minerals, okra provides manganese, magnesium, calcium, thiamin, and more.

Antioxidants and Other Compounds

Okra contains beneficial antioxidants, including polyphenols such as flavonoids and isoquercetin, as well as vitamins A and C. These antioxidants help to reduce the risk of serious diseases, prevent inflammation, and promote overall health. Okra also contains a type of protein called lectin, which may have anticancer properties by inhibiting cancer cell growth. Additionally, okra has a thick gel-like substance called mucilage, which can bind to cholesterol and aid in its excretion from the body.

Okra's health benefits

Okra, sometimes called "lady's fingers", is the edible pod of the okra plant. It is cultivated in warm and tropical climates, such as Africa and South Asia. Although it is technically a fruit, okra is often used like a vegetable in cooking.

Okra is low in calories but packed with nutrients, vitamins, minerals, and antioxidants. Here are some of okra's health benefits:

Rich in Nutrients

Okra has an impressive nutrient profile. It is an excellent source of vitamins C, K, and A. Vitamin C contributes to your overall immune function, while vitamin K is a fat-soluble vitamin known for its role in blood clotting. Okra also contains some protein and fiber, which are lacking in many other fruits and vegetables.

Contains Beneficial Antioxidants

Okra contains many antioxidants that benefit your health, including polyphenols, flavonoids, and isoquercetin. These antioxidants help to reduce the risk of serious diseases, prevent inflammation, and contribute to overall health.

May Lower Heart Disease Risk

Okra contains a thick, gel-like substance called mucilage, which can bind to cholesterol during digestion, causing it to be excreted from the body. Animal studies have shown that okra may lower blood cholesterol levels.

May Have Anticancer Properties

Okra contains a type of protein called lectin, which may inhibit the growth of human cancer cells. Test-tube studies have shown promising results, but more human research is needed.

May Lower Blood Sugar

Research in animals indicates that eating okra or okra extract may help decrease blood sugar levels, possibly by reducing the absorption of sugar into the bloodstream. However, okra may interfere with metformin, a common diabetes medication, so it is not recommended for those taking this drug.

Beneficial for Pregnant Women

Okra is a good source of folate (vitamin B9), which is important for pregnant women as it helps lower the risk of neural tube defects, affecting the brain and spine of a developing fetus.

Easy to Add to Your Diet

Okra can be cooked in a variety of ways and added to soups, stews, stir-fries, or roasted, grilled, or sautéed on its own.

Keto-friendly okra recipes

Okra is a keto-friendly food as it is low in net carbs and free of harmful ingredients. Here are some keto-friendly okra recipes you can try:

Keto Southern Fried Okra:

Coat the okra in a seasoned low-carb breading made with ground almonds, smoked paprika, garlic powder, and oregano. Then, pan-fry it in olive oil until tender and crispy. This dish is perfect as a side to a southern-inspired main course.

Low-Carb Fried Okra:

This recipe is a keto-friendly twist on a classic side dish. Simply slice the okra and coat it with almond flour, salt, and pepper. Fry it in beef tallow or another suitable oil until browned. This recipe is crunchy, salty, and irresistible!

Keto Fried Okra:

This recipe uses an air fryer to make crispy keto fried okra without the hassle of babysitting oil. Slice the okra and coat it with a mixture of almond flour, parmesan cheese, baking powder, Cajun seasoning, salt, and pepper. Arrange the okra in the air fryer, spray with oil, and cook until golden brown.

Low-Carb Okra (Japanese Recipe):

This unique okra recipe is a delicious side dish or breakfast option. Slice the okra into coins and stir-fry them until they start to soften. Then, pour in a beaten egg and sprinkle with shredded mozzarella cheese. Once the eggs have formed an omelette-like sheet, flip it and cook until the cheese is browned. Top with bonito flakes, natto, and sliced green onions.

Okra's glycemic load

Okra is the edible pod of the okra plant. It is well-known for its soluble fibre content, which creates a gooey texture. Okra is also referred to as "lady's fingers".

The glycemic index of a food is an indicator of how much and how fast a food raises your blood sugar. The glycemic load of a food is related to the glycemic index but takes serving size into account. A glycemic load of 1 is the equivalent of eating 1 gram of glucose.

Okra is thought to have a low glycemic index, similar to most non-starchy vegetables. There is very little information on the glycemic index of okra, so the glycemic load has been estimated at 1.

A half-cup of cooked okra has under 4 grams of carbohydrates. Raw okra is similar. About half of the carbohydrate content is fibre and the other half is naturally occurring sugar.

Okra's vitamin and mineral content

Okra is a good source of vitamins and minerals and is particularly rich in vitamin K, which contributes to blood clotting and bone metabolism. It is also a good source of vitamin C, manganese, magnesium, and vitamin B6.

A half-cup serving of cooked okra provides 36% of the adequate daily intake (ADI) of vitamin K for women and 27% for men. Okra also contains vitamin A, vitamin B6, and folate.

Okra is also a good source of dietary fiber, which can support colon health, aid blood sugar control, and lower the risk of cardiovascular disease. In addition, okra contains antioxidants such as vitamin C, quercetin, and flavonoids, which can help repair cells damaged by oxidative stress and reduce inflammation.

Okra is also a good source of minerals such as manganese, magnesium, and copper.

Frequently asked questions