Also called gumbo, okra is a vegetable used in cuisines around the world, including in the United States, Caribbean, Mediterranean region, Africa and India. Most vegetables do not significantly raise your blood sugar levels, with the exception of starchy vegetables, such as potatoes, yams and corn. Okra is a nonstarchy vegetables that can actually prevent your blood sugar levels from raising too high after your meals because of the special fiber it contains.
Okra Nutrition Facts
Okra is usually consumed cooked, and a serving of 1 cup provides 35 calories, 3 g of protein, 0.3 g of fat, 7.2 g of carbohydrates, 3.8 g of sugar and 4 g of fiber. In addition to being very low in calories and rich in fiber, okra is a good source of vitamins A, C and K as well as folic acid and other important minerals. The carbohydrate content of a food is the most important factor in determining its effect on your blood sugar levels. The total carbohydrate content of 1 cup of okra is equivalent to approximately half a slice of bread.
Available Carbs and Blood Sugar
Calculate the available carbohydrate content of a food to best predict how foods can raise your blood sugar levels. Subtract the fiber, because it is not digested, from the total carbohydrates. In the case of okra, a serving of 1 cup of okra actually provides only 3.2 g of available carbohydrates, which is the equivalent of less than a fifth of a slice of bread.
Okra and Blood Sugar
The low available carbohydrate content of okra, which corresponds to 3.2 g per cup, cannot significantly increase your blood sugar levels even if you have 2 cups of cooked okra at one time, or 6.4 g of available carbs. However, the other foods you have with your okra, such as pita bread or any other type of bread, potatoes, battered chicken or other high-carb foods, can contribute to elevating your blood sugar levels. Consider the available carb content of your whole meal to predict your blood sugar response after eating.
Okra and Soluble Fiber
One of the particularities of okra is its very high soluble fiber content. The slime-like substance that forms on cooked okra actually is soluble fiber. The slime formed by soluble fiber from okra in your digestive tract can slow down the digestion of carbohydrates consumed at the same meal and delay the rise in your blood sugar levels. Including okra at your meal can help prevent your blood sugar levels from spiking, which could aid you in controlling your prediabetes or diabetes.
