A single pod of cooked okra (from canned, with added fat) contains only 5 calories. Despite its low calorie count, okra is known for its numerous health benefits.
Not only is it an excellent source of dietary fiber, but it is also packed with essential vitamins and minerals. 1 pod of cooked okra contains 1 gram of fiber, 0.5 milligrams of vitamin C, 36 milligrams of potassium, and minimal amounts of sodium and fat.
In this article, we'll explore the health benefits of okra, different methods of cooking it, how to choose fresh okra, and some delicious okra-based recipes.
Calories in One Pod of Cooked Okra
As mentioned earlier, one pod of cooked okra (from canned, with added fat) contains only 5 calories. This makes it an ideal addition to any low-calorie diet.
Health Benefits of Okra
Okra is a nutrient-dense food that offers a host of health benefits. It is low in calories and high in dietary fiber, which makes it an excellent food for weight loss. Additionally, okra is packed with essential vitamins and minerals, such as vitamin C, vitamin K, folate, potassium, and magnesium. These nutrients help support a healthy immune system, promote cardiovascular health, and regulate blood sugar levels. Okra also contains certain compounds that have been linked to a reduced risk of cancer, such as quercetin and kaempferol.
Fat Content in Canned Okra
Canned okra is often available in a variety of forms, including pickled and fried. While these varieties may be tasty, they can also be high in fat and sodium. 1 pod of cooked okra (from canned, with added fat) contains 0.2 grams of fat, which is a small amount. However, it is important to read labels and be aware of the fat and sodium content in canned okra products.
Vitamins and Minerals in Okra
Okra is loaded with essential vitamins and minerals that support overall health and well-being. 1 pod of cooked okra contains 36 milligrams of potassium, which is an essential mineral that helps regulate blood pressure and supports healthy kidney function. Additionally, okra is a good source of calcium, magnesium, and folate, which are necessary for strong bones, a healthy heart, and proper brain function.
Cooking Techniques for Okra
Okra is a versatile vegetable that can be cooked in a variety of ways. It can be boiled, sautéed, roasted, or even grilled. One popular cooking method is to slice the okra and lightly fry it in a pan with a small amount of oil. This creates a crispy texture that is perfect for salads or as a side dish. Another great way to cook okra is to add it to stews or soups. Its mild flavor complements a variety of spices and other ingredients, making it a great addition to many different types of dishes.
How to Choose Fresh Okra
When selecting fresh okra, look for pods that are firm and unblemished. The pods should also be a uniform color and free of any soft spots or mold. It's also important to choose pods that are of a similar size, as this ensures even cooking.
Okra-based Recipes
There are countless recipes featuring okra as the star ingredient. One popular dish is gumbo, a Creole soup that typically includes okra, sausage, chicken, and vegetables. Okra can also be used to create delicious snacks, such as roasted okra fries or baked okra chips. For a lighter option, try adding chopped okra to a fresh salad or as a topping for roasted vegetables.
Okra for Weight Loss
Okra is a great food to include in a weight loss diet. It is low in calories and high in fiber, which helps you feel full and satisfied after meals. Additionally, okra is a good source of protein, which supports muscle growth and repair. This is important for maintaining a healthy metabolism and preventing muscle loss during weight loss.
Okra as a Digestive Aid
Okra is packed with fiber, which helps promote healthy digestion and regularity. Additionally, okra contains mucilage, a gel-like substance that helps lubricate the digestive tract and prevent constipation.
Canned vs. Fresh Okra
While canned okra is convenient, it is often high in sodium and may contain preservatives and other additives. Fresh okra, on the other hand, is lower in sodium and contains no preservatives or additives. It can also be prepared in a variety of ways to suit your taste preferences.
In order to maintain a healthy lifestyle, it is important to incorporate nutrient-dense foods like okra into your diet.
FAQs about Pod Cooked Okra
1. What is Pod Cooked Okra?
Pod Cooked Okra refers to the okra vegetable that has been cooked in fat after being canned. This method of cooking imparts some extra flavor and adds a bit of fat to the dish.
2. How many calories are in Pod Cooked Okra?
There are only 5 calories in Pod Cooked Okra. This makes it a great low-calorie option for those who are watching their weight or trying to eat healthily.
3. How is Pod Cooked Okra typically eaten?
Pod Cooked Okra can be eaten on its own as a side dish, or it can be used as an ingredient in various dishes such as stews, soups, casseroles, and salads. It pairs well with spices such as cumin, coriander, turmeric, and garlic.
4. Is Pod Cooked Okra healthy?
Pod Cooked Okra is rich in nutrients such as fiber, vitamin C, and folate. It also contains antioxidants that are beneficial for overall health. However, the added fat in the cooking process can add to the overall calorie count of the dish.
5. How long does Pod Cooked Okra last?
Pod Cooked Okra that has been canned and cooked in fat can last for up to 2 years when stored in a cool, dry place away from direct sunlight. Once opened, it should be stored in the refrigerator and consumed within a few days.