It's a common misconception that you can't eat vegetables on a keto diet. This, however, could not be further from the truth!
Plenty of above-ground, non-starchy vegetables are available to you, and some root vegetables are also compatible with a keto lifestyle. After all, a healthy ketogenic diet cannot be achieved without adequate amounts of low-carb vegetables!
Vegetables like okra are so adaptable that they work well in practically any recipe! Plus, okra is full of essential nutrients and a healthy dose of dietary fiber.
So, as with all foods, you must be wondering, can you eat okra on keto diet?
In this guide, we will discuss if you can eat okra on keto and give you the carbs in raw, fried, baked, and boiled okra. Plus the nutritional information and health benefits of okra, and ways to add okra to your Keto Diet.
Is Okra Keto?
Yes, okra is keto friendly. A single serving of cooked okra contains only about 4 grams of net carbohydrates. Okra is a fantastic low-carb, high-fiber option for those following a keto diet plan.
When following a ketogenic diet, you require a substantial number of electrolytes such as sodium, magnesium, and potassium, which are crucial for alleviating the effects of the keto flu - a set of symptoms that may be experienced when transitioning to ketosis. Yet another good reason for including okra in your keto meals.
Keto dieters, especially at the beginning, may experience intestinal problems such as keto constipation, which may occur due to changes in macronutrient consumption when beginning a keto diet. Consuming okra in addition to other high-fiber foods may help alleviate constipation during your keto journey.
Yet, to make sure you don't go over your daily carb limit, it's critical to monitor your total carb intake and modify your okra consumption accordingly.
Carbs in Okra
1 cup of fresh, raw okra contains about 7 grams of carbohydrates and roughly 4 grams of net carbs when we take into account its fiber content.
There are only 33 calories in one cup of okra. Okra is a great addition to any low-carb diet and keto lifestyle.
Carbs in Fried Okra
Traditional recipes for fried okra are substantially high in carbs due to the breading. According to the USDA, 1 cup of breaded + fried okra includes roughly 23 g of carbs and 3 grams of dietary fiber, for a net carb total of 20 g.
This dish is probably not keto-friendly if you order it at a restaurant. However, fried okra can be prepared with low carb ingredients, that align with a ketogenic diet.
Almond flour, coconut flour, and pork rinds can be used to make low-carb fried okra at home. 1 cup of fried okra made with almond flour has roughly 10 grams of carbs, 4 grams of fiber, and therefore about 6 grams of net carbs. A more healthful take on fried okra can also be made using the air fryer.
This fried okra recipe doesn't use any flour. Because fried okra has 4 grams of carbohydrates but also 2 grams of fiber per quarter cup serving, the net amount of carbohydrates in this fried okra recipe is only 2 grams.
Carbs in Baked Okra
The carb content in baked okra is the same as in fresh okra. However, if you're adding any other seasonings, oils, or ingredients to your baked okra, you must account for the carbohydrates in those additions as well. Some recipes call for breading, which as above will make the carbs much higher.
Carbs in Boiled Okra
The total carbs in boiled okra are identical to the carb count in raw okra. Boiling is one method of cooking that doesn't result in any additional carbs. Boiled okra is just as keto-friendly as its fresh counterpart.
Nutritional information of Okra
Okra, also known as "lady's finger," is a green vegetable that is low in calories and high in dietary fiber. In addition, okra is a good source of various vitamins and minerals such as calcium, phosphorus, magnesium, potassium, vitamins A, C, and K. It also contains folate.
1 cup raw okra contains:
- Calories 33 kcal
- Carbs 7.45 g
- Protein 1.93 g
- Fat 0.19
- Fiber 3.2 g
As well as vitamins and minerals including:
- Iron 0.62 mg
- Phosphorus 61 mg
- Potassium 299 mg
- Zinc 0.58 mg
- Manganese 0.788 mg
- Vitamin C 23 mg
- Vitamin B-6 0.215 mg
- Folate 60 mcg
Health Benefits of Okra
The nutrients in okra can provide several health benefits, including:
Blood Sugar Control
Okra has been studied for its potential to help regulate blood sugar levels.
Research indicates that consuming okra can reduce blood sugar levels.
Multiple studies have confirmed the positive effects of okra on hyperglycemia (high blood sugar).
The soluble fiber in okra can slow down the absorption of sugar, which may be beneficial for individuals with diabetes or those at risk of developing diabetes.
Heart Health
Mucilage, a thick gel-like substance found in okra, may stick to cholesterol during digestion, preventing it from being absorbed by the body and instead causing it to be removed via the gastrointestinal tract.
Additionally, the fiber, potassium, and antioxidants in okra can contribute to heart health. Potassium supports regulating blood pressure, while antioxidants like flavonoids and polyphenols can help reduce inflammation as well as oxidative stress, which are the main risk factors for heart disease.
Antioxidant Properties
Antioxidants present in okra, such as isoquercetin and flavonoids, can aid in the body's defense against harmful free radicals. This may lessen the chance of developing chronic diseases like cancer and help shield cells from harm.
Bone Health
The vitamin K content in okra contributes to maintaining strong and healthy bones.
Eating foods high in vitamin K can help strengthen your bones and reduce the risk of fractures.
Digestive Health
Consuming dietary fiber promotes a healthy digestive system and helps ward off constipation.
Studies indicate that an individual's risk of colorectal cancer appears to decrease with increasing fiber intake.
Eating a diet rich in fiber may also aid with weight loss curb appetite by helping you feel full longer.
Okra extract is added to food in Asian medicine to guard against gastrointestinal discomfort and inflammatory disorders. The antibacterial and anti-inflammatory properties are believed to aid in preventing gastrointestinal issues.
Ways To Incorporate Okra In Your Keto Diet
Since okra is a low-fat vegetable, it is best paired with high-fat foods for a perfect keto meal. Pair your keto okra with:
- Eggs - Okra and scrambled eggs are a great way to start the day
- Cheese - Roast some okra with some parmesan cheese, lemon, minced garlic, salt, and olive oil for a great healthy snack.
- Dips - Use your fried okra as the "chips" to dip into our Keto Spinach dip
- Coleslaw - Pair your baked okra with our Keto Coleslaw which has 27 grams of fat per serving.
- Soups - Add Okra to our Keto Gumbo recipe.
FAQs
Can I Eat Pickled Okra On A Keto Diet?
Sure, you can eat pickled okra on a ketogenic diet. However, always check the label to look for added sugars and other high-carb ingredients to make sure it doesn't exceed your daily carbohydrate intake.
Making your own pickled okra at home is the greatest option because you can have complete control over the ingredients.
Red Okra Vs. Green Okra
There isn't much difference in taste or texture. Red okra has a few more essential nutrients due to the presence of Anthocyanins. These compounds give red okra its vibrant color.
Both types are suitable for use in stews, soups, curries, and stir-fries, and have a mild, somewhat earthy flavor. They are frequently used to provide dishes thickness and a distinctive texture because of their characteristic mucilage, or "sliminess."
How Long Does Okra Last In The Fridge?
Fresh okra lasts about 2 to 3 days in the fridge. It is best not to wash it before placing it in the fridge as that can promote mold growth. You may be able to get it to last longer by placing it in a plastic bag with holes for ventilation and a paper towel at the bottom to absorb any moisture.
How To Tell If Okra Is Bad?
Observe for common vegetable spoilage signs to determine if okra is bad, such as:
- Discoloration… brown or black spots.
- Any visible mold on the pods.
- Wet or slimy on the outside.
- Pods should be firm - not squishy
The Wrap-Up!
In short, okra is suitable for a ketogenic diet and can be used in a lot of delicious keto recipes. One fan favorite is okra made in the air fryer, as it is crisp and satisfying with low net carbs per serving.
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