7 incredible health benefits of okra

Okra is a low-calorie and high-fiber vegetable, making it a great option to include in weight loss diets. In addition, okra is also widely used to help control diabetes, as it helps to regulate blood sugar levels.

Okra is widely used in typical dishes in Brazil, such as the traditional chicken with okra from Minas Gerais, and its consumption brings benefits such as:

  1. Help to lose weight , because it contains few calories and is rich in fiber, which increases the feeling of satiety;
  2. Control blood sugar levels , due to its low carbohydrate content and high fiber presence;
  3. Improve intestinal transit , due to its high presence of fibers;
  4. Control cholesterol levels , as it contains soluble fibers, which decrease the absorption of fats in the intestine;
  5. Reduce stress and help you relax, as it is rich in magnesium;
  6. Prevent anemia by containing folic acid;
  7. Maintain bone health , as it is rich in calcium.

In order to obtain these benefits, okra must be included in the dietary routine, which can be included in soups, stews, juices and salads. See other high-fiber foods that help you lose weight and control diabetes.

How to use okra to lose weight

Including okra in the weight loss diet helps with weight loss because it is a very low calorie vegetable, presenting only 30 kcal for every 100 g of raw okra. In addition, it is rich in fiber, nutrients that increase the feeling of satiety and make hunger take longer to arrive.

To lose weight, the ideal is to consume the raw, braised or cooked okra, which may include this vegetable in the preparation of hot dishes, juices or salads.

Still, it is important to remember that the weight loss effect is greater especially if the okra is incorporated into a balanced diet and accompanied by regular physical activity. To lose weight in a healthy way without harming your health it is important to have a nutritionist, who will prescribe an eating plan according to the goals and needs of each person. To stay in shape the right way, here’s how to make a fast and healthy weight loss diet .

Nutritional information table

The following table provides nutritional information for 100 g of raw okra.

 Raw Okra
Energy30 kcal
Carbohydrate6,4 g
Protein1,9 g
Fat0,3 g
Fibers4,6 g
Magnesium50 mg
Calcium112 mg
Match56 mg
Zinc0,6 mg

Many nutrients are present in okra drool, but it does not always please the palate. To remove it, a tip is to cut the end of the okra and let it soak in water with lemon or vinegar for 30 minutes. Then, the okra must be washed and dried, and used as you wish.

How to make okra without drool

It is normal for okra to create a kind of drool during preparation, and to avoid this problem, one of the following strategies should be used:

1. Put olive oil or oil in a non-stick pan and let it warm up a little before adding the washed okra. Stir well until all the droplets are free and dry. If you can, soak the okra in vinegar with 2 tablespoons of water for about 20 minutes.

2. Wash and dry the okra with a cloth and place it to brown in a pan with oil and 2 tablespoons of vinegar. Stir well until all the droplets come out and dry.

3. Wash, dry and cut the okra and put it in the oven for about 15 minutes. The drool will come out and dry with the heat from the oven, and the okra will cook during this time. Then, remove the okra and sauté in garlic and oil, or as you prefer.

Healthy recipes with okra

Some healthy recipe options with okra are:

1. Chicken with okra

Ingredients:

  • 1 whole chicken, about 1.5 kg
  • 200 g of okra
  • 2 lemons 
  • 1 chopped onion
  • 1 chopped tomato
  • 5 cloves of garlic 
  • 1 chopped pepper 
  • 1/4 cup of olive oil 
  • 1 teaspoon ground cumin
  • salt, black pepper and green smell to taste

Preparation method:

Season the chicken with onion, garlic, pepper and tomato and reserve. If you want okra without drool, you should soak it in water with the juice of the lemons for about 20 to 30 minutes. Take the chicken to sauté over medium heat and when it is white, add water to cook. Add salt, pepper and green smell to taste to season. Cut the okra into cubes and after 20 minutes of cooking chicken, add them to the pan and cook for another 20 minutes. Remove from heat and serve while still hot.

2. Ground beef with okra

Ingredients:

  • 1/2 kg of ground meat (made from lean meats such as duckling)
  • 250 g of okra
  • Juice of 2 lemons
  • 1 medium onion, chopped
  • 3 crushed garlic cloves
  • 2 tablespoons olive oil
  • 2 tablespoons of oregano
  • Salt, pepper and parsley to taste

Preparation method:

Wash and cut off the tips of the okra and let them soak in lemon water for 30 minutes. Remove from water and dry to avoid creating drool. Then, cut the okra into medium pieces and set aside. Season the meat with garlic, pepper, salt and parsley and sauté in a pan with oil and onion. Let it cook for about 20 minutes. Add the okra and oregano, cooking for another 10 minutes. Serve while still hot.

3. Okra salad with ricotta

Ingredients:

  • 200 g of okra
  • 1 small yellow pepper
  • 1 medium onion, sliced
  • 50 g of chopped olives
  • 150 g fresh ricotta
  • 3 tablespoons of vinegar
  • 3 tablespoons olive oil
  • ½ lemon juice
  • Salt to taste

Preparation method:

Wash the okra, cut both ends and soak in water with lemon juice for 15 minutes. Drain and, in a pan with water and salt, cook the okra for 10 minutes. Drain, let cool and then cut the okra into slices. Boil the onions or sauté them quickly in olive oil, to lose the heat. Roughly crumble the ricotta and reserve. Roast the pepper in the high oven for 10 minutes, then cut it into strips or large cubes. In a container, mix all the ingredients, add the olives and season with vinegar, oil and salt.

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