If you're looking for a nutritious vegetable that is low in calories, look no further than okra! With just 71 calories per cup of cooked canned okra, it's a tasty and healthy addition to any meal.

But it's important to note that canned okra may have fewer nutrients than fresh okra, and cooking okra can reduce its nutrient content. Nonetheless, okra is still an excellent source of fiber and beneficial antioxidants that may help control blood sugar.

In this article, we'll explore the nutritional benefits and potential drawbacks of canned okra, as well as some tips for incorporating this Southern staple into your diet.

Okra is a Nutritious Vegetable

Okra is a green, flowering plant that is often used in Southern and African cuisines. It is a rich source of vital nutrients, such as vitamins A and C, and minerals like calcium and potassium. But did you know that okra is also high in antioxidants and fiber? These may offer a range of health benefits, such as lowering cholesterol, improving digestion, and reducing inflammation. Overall, okra is a great vegetable to add to your diet if you're looking to boost your nutrient intake and improve your health.

Canned Okra Has Fewer Nutrients

While canned okra is convenient and has a long shelf life, it may not be as nutritious as fresh okra. Canning can leach some of the nutrients from the vegetable, especially vitamin C. To get the most out of your okra, try to buy fresh, in-season produce and cook it soon after purchase. If you do choose to use canned okra, look for options that are packed in water rather than oil or syrup to minimize added sugars and calories.

Cooking Okra Can Reduce Nutrient Content

In addition to canning, cooking okra can also reduce its nutrient content. Some nutrients, like vitamin C and thiamin, are particularly sensitive to heat and may be lost during the cooking process. To preserve as many nutrients as possible, try lightly steaming or blanching your okra instead of boiling or frying it. This will help it retain its crunch and flavor while minimizing nutrient loss.

Okra is Low in Calories

One of the great things about okra is that it is low in calories. A cup of cooked canned okra contains just 71 calories, which makes it a fantastic option for those looking to lose weight or maintain a healthy weight. Additionally, okra is high in fiber, which can help you feel fuller for longer and reduce your overall calorie intake. Just be aware that some canned okra products may contain added sodium, which can counteract the weight loss benefits of this vegetable. Always check the labels and choose low sodium products whenever possible.

Canned Okra May Contain Added Sodium

Many canned foods contain added salt to enhance their flavor and preserve their shelf life. Unfortunately, this can also increase your sodium intake, which can lead to high blood pressure, heart disease, and other health problems. To reduce your sodium intake, look for canned okra products that are labeled as low sodium or no salt added. You can also rinse canned vegetables under running water before using them to remove some of the salt.

Okra is High in Fiber

Fiber is an essential nutrient that most Americans don't get enough of. It helps keep your digestive system healthy, lowers your cholesterol levels, and may even reduce your risk of certain types of cancer. Fortunately, okra is a fantastic source of fiber. A cup of cooked canned okra contains about 3 grams of dietary fiber, which is about 10% of your daily recommended intake. Try adding okra to soups, stews, or salads to boost your fiber intake.

Okra Contains Beneficial Antioxidants

Antioxidants are compounds that can protect your body against damage from free radicals, which are unstable molecules that can cause inflammation and cell damage. Some studies have linked a high intake of antioxidants to a lower risk of chronic diseases like cancer and heart disease. Luckily, okra is a rich source of antioxidants like flavonoids, phenolic compounds, and vitamin C. These may help protect your cells against oxidative stress and inflammation, potentially reducing your risk of chronic diseases.

Okra May Help Control Blood Sugar

High blood sugar is a common problem for people with diabetes or insulin resistance. But consuming foods that are high in fiber and low in sugar can help regulate your blood sugar levels and improve your insulin sensitivity. Because okra is high in fiber and low in calories, it may help control your blood sugar levels. Some studies have even suggested that okra may have anti-diabetic properties, although more research is needed to confirm these benefits.

Okra is Part of Southern Cuisine

Okra has been a staple in Southern cuisine for centuries. It's often used in dishes like gumbo, jambalaya, and fried okra. But you don't have to be from the South to appreciate the flavor and texture of this versatile vegetable. In fact, okra is used in many global cuisines, from Indian curries to Middle Eastern stews to West African soups. Experiment with different recipes to find new and delicious ways to incorporate okra into your diet.

Okra is Used in Many Global Cuisines

Beyond Southern cuisine, okra is a staple ingredient in many global dishes. In Indian cuisine, it is often used in curries and pickles. In Middle Eastern cuisine, it is used in stews and roasted dishes. And in West African cuisine, it is used in soups and stews. Whether you're a fan of spicy dishes or prefer something more mild, there's a global recipe for okra that you'll love. And with its nutritional benefits and low calorie count, it's a great addition to any diet.