Okra is a low calorie vegetable that is often used in cooking. However, cooking okra with fat can add extra calories to your dish.

In fact, 1 pod of cooked okra with added fat has approximately 90 calories. But don't let the calorie count discourage you from enjoying this delicious vegetable. Okra is packed with nutrients that can benefit your health in many ways.

In this article, we'll explore the nutritional benefits of okra, how to cook it, and how you can incorporate it into your diet without adding extra fat.

Okra is a low calorie vegetable

Okra is a great low-calorie vegetable that can be enjoyed in a variety of ways. One cup of raw okra has just 31 calories, making it a great choice for those who are watching their calorie intake. In addition to being low in calories, okra is also high in fiber and other important nutrients like vitamin C, vitamin K, and folate. It's also a good source of antioxidants, which can help protect your body from damage caused by free radicals.

Cooking okra with fat adds calories

While okra is a low calorie vegetable on its own, cooking it with fat can add extra calories to your dish. One pod of cooked okra with added fat has approximately 90 calories. If you're looking to reduce the calorie count of your okra dish, consider cooking it without added fat. There are many ways to prepare okra that don't require added fat, such as grilling, roasting, or sautéing with a small amount of water or broth.

How much fat is added to cooked okra?

The amount of fat added to cooked okra can vary depending on the cooking method and type of fat used. Fats like butter and oil are high in calories and can quickly add up if used excessively. To minimize the amount of added fat in your okra dish, use minimal amounts of healthy fats like olive or avocado oil. You can also try using non-stick cooking sprays or a small amount of vegetable broth to sauté or cook your okra.

Other nutrients found in okra

In addition to its low calorie count and high fiber content, okra is also packed with important nutrients like: - Vitamin C: an antioxidant that helps boost your immune system - Folate: a B-vitamin that helps support healthy cell growth and development

Preparation tips for okra

To prepare okra for cooking, rinse the pods under running water and pat them dry with a clean towel. Trim the stem end and the tip of the pod, but be careful not to cut too deeply into the flesh of the okra. If you're grilling or roasting okra, leave the pods whole. If you're sautéing or stir-frying, slice the pods into rounds or chop them into bite-sized pieces. Okra can also be boiled or steamed, but this method can make the pods slimy. To reduce the sliminess, try blanching the okra in boiling water for a few minutes before cooking.

Different ways to cook okra

There are many ways to cook okra, each with its own unique flavor and texture. Here are some popular methods: - Grilling: Brush whole okra pods with olive oil and season with salt and pepper. Grill over medium-high heat for 3-4 minutes per side, or until lightly charred. - Roasting: Toss sliced okra with olive oil and your favorite spices. Spread the okra on a baking sheet and roast in a 425°F oven for 15-20 minutes, stirring occasionally.

Substitutes for added fat in okra cooking

If you're looking to reduce the amount of added fat in your okra dish, try using one of these substitutes: - Water or broth: Use a small amount of water or broth to sauté or cook your okra. - Non-stick cooking spray: Spray your pan with non-stick cooking spray before adding your okra.

Health benefits of okra

Besides being low in calories and high in fiber, okra has many health benefits. Some potential benefits of incorporating okra into your diet include: - Reduced risk of heart disease: Okra is rich in antioxidants and fiber, both of which can help protect your heart. - Improved digestion: The fiber in okra helps promote regular bowel movements and can relieve symptoms of constipation.

Is okra good for weight loss?

Okra is a great choice for those who are looking to lose weight. With just 31 calories per cup, it's a low calorie vegetable that can help you feel full and satisfied for fewer calories. Additionally, the fiber in okra can help slow down the absorption of carbohydrates, which can help regulate blood sugar levels and prevent spikes in insulin.

How to incorporate okra in your diet

There are many ways to incorporate okra into your diet. Here are a few ideas: - Add sliced okra to soups and stews for a boost of flavor and nutrition. - Use roasted or grilled okra as a side dish for grilled chicken or fish.