vitamins A and C in okra) can lower the risk by fighting these free radicals and, in turn, oxidative stress, according to a 2018 study. Oxidative stress, which happens when there's an excess of free radicals in the body, plays a role in the development of type 2 diabetes. In other words, magnesium helps keep your levels of insulin - the hormone that controls how the food you eat is changed into energy - in check, thereby helping to normalize your blood sugar levels, according to a 2019 article from the International Journal of Molecular Sciences.Īnd need not forget about those supercharged antioxidants, which may lend a hand, too. "Okra is also rich in magnesium, a mineral that helps your body secrete insulin," says Charmaine Jones, M.S., R.D.N., L.D.N., registered dietitian nutritionist and founder of Food Jonezi. A 2016 study found that regular intake of soluble fiber can improve blood sugar levels in people who already have type 2 diabetes. These Benefits of Fiber Make It the Most Important Nutrient In Your Diet Manages Blood Sugar Levelsīy forming that gel-like substance in your gut, the soluble fiber in okra can also slow down the absorption of carbohydrates, thus preventing blood sugar spikes and reducing your risk of type 2 diabetes, says Clark-Hibbs. Insoluble fiber increases fecal bulk and promotes intestinal muscle movements, which can offer relief from constipation, according to the Mayo Clinic. The okra pod's "walls" and seeds also contain insoluble fiber, notes Susan Greeley, M.S., R.D.N., a registered dietitian nutritionist and chef instructor at the Institute of Culinary Education. This type of fiber absorbs water in the gastrointestinal tract, creating a gel-like substance that firms up stool and helps curb diarrhea. "The mucilage in okra is particularly high in soluble fiber," says Clark-Hibbs. If going number two feels like a chore, you might want to find a place on your plate for okra.
And that's a huge benefit because antioxidants are known to neutralize or remove free radicals (aka unstable molecules) that can damage cells and promote illnesses (e.g. This includes catechin, a polyphenol that's also found in green tea, as well as vitamins A and C, making okra one of the best antioxidant foods you can eat. "The main antioxidants in okra are polyphenols," says Mathis. Okra happens to be an A+ source of antioxidants. Ahead, discover what this green machine of an ingredient can do for your body, according to experts. If its roster of nutrients isn't enough to make you add this summer produce to your rotation, okra's health benefits may do the trick. Here's the nutritional profile of 1 cup (~160 grams) of cooked okra, according to the United States Department of Agriculture: This fiber is responsible for many of okra's nutritional benefits, including digestive support, blood sugar management, and heart health. As for that thick, slimy stuff that okra releases when it's cut and cooked? The goo, scientifically called mucilage, is high in fiber, notes Grace Clark-Hibbs, M.D.A., R.D.N., registered dietitian and founder of Nutrition with Grace. Okra is a nutritional superstar, boasting plenty of vitamins and minerals such as vitamin C, riboflavin, folic acid, calcium, and potassium, according to an article in the journal Molecules. in a garden), you can also eat the leaves, flowers, and flower buds as greens, according to North Carolina State University Extension.
But if you happen to have access to a whole okra plant (e.g. The entire okra pod - including the stem and seeds - is edible. where it flourishes thanks to the heat and humidity and, in turn, "ends up in a lot of southern dishes," explains Andrea Mathis, M.A., R.D.N., L.D., an Alabama-based registered dietitian and founder of Beautiful Eats & Things. It grows in warm climates, including the southern U.S. Though it's usually prepared like a vegetable (think: boiled, roasted, fried), okra is actually a fruit (!!) that originally hails from Africa.
#Okra health benefits plus
Read on to learn about okra's health benefits and nutrition, plus some delicious ways to enjoy okra. And if you always wind up with gross, slimy okra dishes, you might just be cooking it wrong: With the right techniques, okra can be delicious and goo-free - promise. But those who have that negative connotation don't ask the important question: Is okra healthy, though? The summer produce is actually impressively good for you thanks to its lineup of nutrients such as antioxidants and fiber. Okra often gets a bad rep, as many people know it to have a slimy texture when cut or cooked.
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