Okra, also known as ladies' fingers, is a vegetable that is commonly consumed in many parts of the world. 1 oz of cooked okra contains 7 calories, making it a low-calorie food option. It is high in fiber and offers numerous health benefits.

Along with being low in calories, okra is also rich in vitamins A, C, and K and minerals like potassium and magnesium. The vegetable also contains antioxidants like lutein and zeaxanthin that promote eye health.

In this article, we will explore the benefits of adding cooked okra to your diet and provide tips on how to incorporate it into your meals.

What is Cooked Okra?

Cooked okra is a healthy vegetable dish made by boiling, steaming or stir-frying fresh or frozen okra. It is usually seasoned with herbs and spices like salt, pepper, and cumin. The preparation method can affect the nutritional value of cooked okra. However, generally, okra is a healthy and low-calorie vegetable that can be incorporated into various cuisines. The taste and texture of cooked okra are similar to green beans, and it pairs well with rice or quinoa.

Calorie Content of Cooked Okra

As mentioned earlier, 1 oz of cooked okra (fat not added in cooking) contains 7 calories. Thus, it is an ideal food option for those who are watching their calorie intake and trying to lose weight. Additionally, the high fiber content in cooked okra makes you feel full for longer, reducing your overall calorie intake. However, if you add high-fat dressings or cook okra in unhealthy fats, the calorie value can increase significantly.

Benefits of Including Cooked Okra in Your Diet

Eating cooked okra regularly can offer numerous health benefits. Firstly, it is loaded with dietary fiber that supports digestive health and promotes regular bowel movements. The high fiber content also helps maintain healthy cholesterol levels and prevents heart disease. Cooked okra also contains vitamin C, which strengthens the immune system and improves skin health. Moreover, it is rich in folate that supports fetal development in pregnant women and lowers the risk of neural tube defects. The antioxidants present in okra, like lutein and zeaxanthin, have been proven to improve eye health and reduce the risk of age-related macular degeneration.

Cooked Okra and Digestive Health

Cooked okra is rich in both soluble and insoluble fibers, making it an excellent food choice for maintaining digestive health. The soluble fiber gets turned into a gel-like substance in the intestines, which slows down the absorption of sugar and reduces the risk of diabetes. Insoluble fiber adds bulk to the stool and promotes healthy bowel movements, preventing constipation and other gastrointestinal issues. Moreover, the mucilage present in okra has a mild laxative effect and soothes the digestive tract.

Cooked Okra and Blood Sugar Control

Okra has been found to have a positive impact on blood sugar control. The high fiber content in okra helps regulate blood sugar levels in the body by slowing down the digestion of carbohydrates. Additionally, okra also contains polyphenols that have anti-diabetic properties and help lower blood sugar levels. The vegetable is also low in glycemic index, making it a great food option for people with diabetes.

Cooked Okra and Heart Health

The high fiber content in okra helps lower bad cholesterol levels (LDL) and maintain healthy cholesterol levels in the body. Moreover, the antioxidants present in okra like flavonoids and phenolic acids help reduce inflammation in the arteries and prevent heart disease. Okra also contains potassium that helps regulate blood pressure and maintain healthy heart function. Thus, including cooked okra in your diet can have significant benefits for cardiovascular health.

Cooked Okra and Weight Management

Okra is a low-calorie and high-fiber vegetable that helps you feel full for longer periods. It promotes satiety and reduces overall calorie intake, leading to weight loss. Moreover, okra also contains low levels of fat, making it a great food option for those who are trying to lose weight. Thus, incorporating cooked okra into your diet can help you achieve your weight loss goals.

Cooked Okra and Immune Function

Cooked okra contains vitamin C, which is an essential nutrient for maintaining a healthy immune system. The vitamin helps produce white blood cells that fight off infections and diseases. The folate content in okra also contributes to a healthy immune system and helps reduce the risk of certain cancers. Thus, incorporating cooked okra into your diet can give your immune system a boost and protect you from various illnesses.

Cooked Okra and Eye Health

The antioxidants present in okra, like lutein and zeaxanthin, have been found to improve eye health and protect against age-related macular degeneration. The vitamin A content in okra also supports vision and improves overall eye health. Thus, incorporating cooked okra into your diet can have significant benefits for eye health.

How to Incorporate Cooked Okra into Your Meals

Cooked okra can be incorporated into various cuisines and recipes. Here are some simple ways to include cooked okra in your meals:

• Add cooked okra to stir-fries and curries for extra fiber.
• Make a healthy okra soup by adding vegetables like carrots, onions, and tomatoes.
• Sauté cooked okra with garlic and butter for a flavorful side dish.
• Add cooked okra to salads for a low-calorie and high-fiber salad bowl.

The possibilities are endless, and you can experiment with different seasonings and cooking methods to find your favorite okra recipe.