Okra (okra) has high nutritional value and is a natural food with potential benefits for blood sugar management and weight loss, so some people call it natural insulin, but okra may also cause harm to the body if it is not consumed properly.
In addition to its reputation as natural insulin, okra is sometimes referred to as "green ginseng", mainly because it is highly nutritious and has a variety of health benefits, which is also helpful for weight loss!
Benefits of eating okra:
1. Low calorie, high fiber:
Okra is low in calories, containing about 33 kcal per 100 grams. The high fiber content can help increase satiety and reduce the amount of food you eat.
2. High Nutritional Value:
Okra is rich in vitamin C, vitamin K, folic acid, and a variety of minerals that help boost the immune system and maintain good health.
3. Antioxidants:
Okra contains a variety of antioxidants, such as quercetin and polyphenols, which help reduce oxidative stress in the body and protect cellular health.
4. Low glycemic index:
Okra has a low glycemic index, has less effect on blood sugar, helps stabilize blood sugar levels, and is very helpful for diabetics and people who want to control their weight.
5. Improves Digestion:
The dietary fiber in okra helps promote intestinal motility, prevent constipation, and improve digestive health.
6. Reduces Fat Absorption:
Some studies have shown that the polysaccharides in okra may help reduce fat absorption, which in turn can help with weight loss.
7. Detoxification of the liver:
Okra is cold and has a certain heat-clearing effect, which can promote the discharge of toxins from the body.
The correct way to eat okra:
If okra is eaten incorrectly, it may cause harm to the body, and in order to maximize the effect of okra, it is necessary to pay attention to the correct way to eat it:
Note 1: Soak in salt water:
Okra can be soaked in salt water before consumption to help remove residual pesticides and bacteria.
Note 2: Serve with sauce:
You can eat okra with your favorite sauce, such as soy sauce, garlic, vinegar, etc.
Note 3: Do not eat raw:
Since okra contains a lot of mucus and oxalic acid, which can cause irritation to the stomach and intestines, it is best not to eat okra raw.
Note 4: Do not overeat:
Although okra has many benefits, it should not be consumed in excess, and 3-5 sticks per day are sufficient
How to incorporate okra into a weight loss diet
Okra salad: An easy way to cook okra is to blanch it and slice it, season with a little olive oil, salt and black pepper.
Okra soup: Slices of okra can be added to the soup to increase the nutritional value of the soup.
Sautéed okra: Quickly sauté okra with a small amount of olive oil to preserve its crisp and tender texture.
Roasted okra: Slice the okra, sprinkle with a little olive oil and seasonings and bake in the oven until golden brown.
Okra delicious recipe recommendation: okra scrambled eggs
Ingredients: 200 grams of okra, 2 eggs, 1 clove of minced garlic, olive oil, salt, black pepper
Cooking Steps:
1. Prepare the ingredients:
‧Wash the okra, remove the head and tail, and cut into thin slices.
‧Crack the eggs into a bowl, stir well, add a pinch of salt and black pepper to taste.
2. Sautéed okra:
‧Pour an appropriate amount of oil into a pot and heat over medium heat.
‧Add minced garlic and stir-fry until fragrant.
‧Add the sliced okra, stir-fry evenly, and cook until the okra is tender, about 3-5 minutes.
3. Scrambled eggs:
‧Push the fried okra to the side of the pan and add a little oil in the middle of the pan.
‧Pour in the whipped egg juice and stir constantly until the eggs begin to set.
4. Mixed Ingredients:
‧Mix the okra and eggs together and continue to stir-fry until the eggs are cooked through.
‧Adjust the amount of salt and black pepper according to taste.
5. Serving:
Remove the scrambled eggs from the okra and serve on a plate.
Tips:
01. Control the heat: When stir-frying okra and eggs, the heat should not be too high to avoid burning.
02. Keep it crispy: Stir-fry okra until soft, don't fry it too long to keep it crisp and tender.
03. Add variations: Other toppings, such as red pepper flakes or onions, can be added according to personal taste to add flavor and nutrition.