Okra Nutrition Usda

[Raymond Freedman]

Okraalso known as "lady's finger," or "bamia pod" is one of the favorite nutritious vegetables of North-East African origin. The pods usually are gathered while they are green, tender, and at the immature stage.

The okra plant bears numerous dark green pods measuring about 5-15 cm in length. It takes about 45-60 days to get ready-to-harvest fruits. Internally, the pods feature small, round, mucilaginous white color seeds arranged in vertical rows. The pods are handpicked while just short of reaching maturity and eaten as a vegetable.

The okra pods are among the very low-calorie vegetables. They provide just 30 calories per 100 g besides containing no saturated fats or cholesterol. Nonetheless, they are rich sources of dietary fiber, minerals, and vitamins, often recommended by nutritionists in cholesterol-controlling and weight-reduction programs.

The pods compose healthy amounts of vitamin-A, and flavonoid anti-oxidants such as beta-carotene, xanthin, and lutein. It is one of the vegetables with the highest levels of these antioxidants. Vitamin A is essential for maintaining healthy mucosa and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh pods are the good source of folates, provide about 22% of RDA per 100 g. Consumption of foods rich in folates, especially during the pre-conception period helps decrease the incidence of neural tube defects in the newborn.

Okra pods are also an excellent source of antioxidant vitamin, vitamin-C, providing about 36% of daily recommended levels. Research suggests that the consumption of foods rich in vitamin C helps the human body develop immunity to combat infectious agents, reduce episodes of cold and cough, and protect it from harmful free radicals.

They are rich in the B-complex group of vitamins like niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid. The pods also contain good amounts of vitamin K . Vitamin K is a co-factor for blood clotting enzymes and is required for bone health.

Some hybrid varieties of okra may have been subjected to insecticide/pesticide sprays. Therefore, wash the pods thoroughly inthe cold water in order to remove dirt, soil, and any residual insecticides.

Okra pods are one of the widely used vegetables in tropical countries. Chopped, or sliced, they can be stewed or fried (fritters) under low heat oil to soften their mucilaginous texture. They then can be mixed with other vegetables, rice, or meat.

Fresh okra pods often feature in the "Louisiana state cuisine", used as a thickener in seafood gumbos. This mucilaginous vegetable is usually cooked first, and other ingredients are added once the desired consistency is reached

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Okra, scientifically known as Abelmoschus esculentus, is a versatile vegetable that has garnered attention for its potential benefits in managing blood sugar levels, particularly for individuals with diabetes. While it may not be as popular as some other vegetables, okra has been gaining recognition for its low glycemic index (GI) and its potential to assist in blood sugar control.

The glycemic index (GI) of okra, when consumed in its raw form, is relatively low, typically ranging between 20 and 35. This low GI score indicates that okra is less likely to cause rapid spikes in blood sugar levels when consumed. However, it's important to note that the GI of okra may vary depending on factors such as ripeness, cooking method, and preparation.

For a 100g serving of raw okra, the carbohydrate content typically ranges from 7 to 8 grams, with variations based on the specific variety and maturity of the okra pod. This carbohydrate content primarily consists of dietary fiber, which is known to have a favorable impact on blood sugar control by slowing the absorption of glucose.

To calculate the glycemic load (GL) per serving, we can use the formula: GL = (GI x Carbohydrate per Serving) / 100. Given the range of GI (20 to 35) and carbohydrate content (7 to 8 grams), the GL for a 100g serving of raw okra would fall within the range of approximately 1.4 to 2.8. This suggests that a typical serving of raw okra is likely to have a low GL, reinforcing its potential to have a minimal impact on blood sugar levels.

It's worth noting that cooking methods can influence the GI of okra. For example, boiling or steaming okra may result in a lower GI compared to frying. This is due to the breakdown of starches during cooking, which can increase the GI slightly. However, the overall impact on blood sugar is still relatively modest, especially when compared to high-GI foods.

Individuals with diabetes should consider monitoring their blood sugar response to okra to determine how it affects them personally. Additionally, including okra in a balanced diet rich in fiber and nutrients can contribute to overall blood sugar management and health.

Okra is a nutrient-dense vegetable that offers a range of health benefits. A 100g serving of raw okra typically provides about 33 calories, 2 grams of protein, 0.2 grams of fat, and 7 to 8 grams of carbohydrates, primarily consisting of dietary fiber. It is also a good source of vitamins and minerals, including vitamin C, vitamin K, folate, magnesium, and potassium, which contribute to its overall nutritional value.

Okra can be a beneficial addition to a weight-loss diet due to several reasons. Firstly, it is a low-calorie vegetable, with approximately 33 calories per 100g serving of raw okra, making it a suitable choice for those looking to manage their calorie intake while still enjoying a nutrient-rich food. Additionally, okra is high in dietary fiber, which can help increase feelings of fullness and reduce overall calorie consumption by promoting satiety.

The soluble fiber in okra also plays a role in weight management by helping regulate blood sugar levels and reducing insulin spikes, which can contribute to reduced fat storage. Furthermore, okra contains important vitamins and minerals, such as vitamin C, vitamin K, and magnesium, that support overall health and well-being during a weight loss journey.

As with any dietary change, it's crucial to consider overall calorie intake and maintain a balanced diet, including a variety of foods, for effective and sustainable weight loss. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on incorporating okra into a weight loss strategy.

Okra is generally considered safe for individuals with diabetes and may even offer potential benefits in managing blood sugar levels. This is primarily due to its low glycemic index (GI) and its rich dietary fiber content. The soluble fiber in okra can help slow the absorption of glucose, preventing rapid spikes in blood sugar levels after meals.

Furthermore, okra contains nutrients such as magnesium, which plays a role in insulin sensitivity, and antioxidants like flavonoids, which may have protective effects against diabetes-related complications. While there is ongoing research in this area, incorporating okra into a balanced diet can be a part of a diabetes management strategy. It's important for individuals with diabetes to monitor their blood sugar levels and consult with healthcare professionals to determine the most suitable dietary choices for their specific needs.

What works for one person may not work for another, and it's crucial for individuals to work with healthcare professionals to develop personalized dietary plans tailored to their unique health circumstances.

Allergies to okra are relatively rare but can occur in some individuals. These allergies are typically associated with a family of proteins called "LTPs" (lipid transfer proteins), which are also found in other foods like nuts and fruits. Symptoms of okra allergies may include itching, hives, swelling, or, in severe cases, anaphylaxis.

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Okra is an allopolyploid of uncertain parentage. However, proposed parents include Abelmoschus ficulneus, A. tuberculatus and a reported "diploid" form of okra.[13] Truly wild (as opposed to naturalised) populations are not known with certainty, and the West African variety has been described as a cultigen.[14]

Okra originated in East Africa in Ethiopia, Eritrea, and eastern Sudan.[4][15] Okra was introduced to Europe by the Umayyad conquest of Hispania. One of the earliest accounts is by Abu al-Abbas al-Nabati, who visited Ayyubid Egypt in 1216 and described the plant under cultivation by the locals who ate the tender, young pods with meal.[16] From Arabia, the plant spread around the shores of the Mediterranean Sea and eastward.[17]

The plant was introduced to the Americas by ships plying the Atlantic slave trade[18] by 1658, when its presence was recorded in Brazil. It was further documented in Suriname in 1686. Okra may have been introduced to southeastern North America from Africa in the early 18th century. By 1748, it was being grown as far north as Philadelphia.[19] Thomas Jefferson noted it was well established in Virginia by 1781. It was commonplace throughout the Southern United States by 1800, and the first mention of different cultivars was in 1806.[4]

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