Is okra keto friendly? – Calories, Nutrition and Keto Recipes

Is okra Keto-Friendly?

Yes, Okra is considered to be keto-friendly, meaning it can be included in a ketogenic diet. The ketogenic diet prioritizes low carb and high fat intake, and the low carbohydrate content in okra makes it a suitable food for this diet.

Nutritional Facts About okra

Okra, also known as lady’s fingers, is packed with numerous nutrients. It is high in fiber, making it good for digestive health. It also contains high volumes of vitamins A and C, potassium, calcium, and folic acid. The plant is also rich in antioxidants, which helps in protecting the body against harmful free radicals.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	33	9
Carbs	7.5g	2.1g
Sugar	1.5g	0.42g
Protein	2g	0.57g
Fat	0.2g	0.05g
Impact on Ketosis	Low	Low

What is the Average Weight?

An average okra pod weighs about 18 grams. However, the weight can vary depending on the actual size of the pod, as okra comes in many sizes.

Additional Information About okra

Okra contains a unique compound known as mucilage, a thick, gummy substance that can help to manage blood sugar levels. This makes okra beneficial to people with or at risk of diabetes. The high amount of fiber in okra can also aid in managing body weight and improving heart health. Plus, it has low energy density, meaning it provides fewer calories relative to its portion size.

Other Foods To Match With

Okra is versatile and can match with a variety of foods. It is excellent in stews and can be paired with meats, particularly beef and lamb. Okra also goes well with tomatoes, onions, and corn. In many parts of the world, it is served with rice or bread. The reason for these pairings is the complementary textures and flavors; okra’s mild taste and unique texture balance well with hearty meats and grains. When part of a keto diet, it is best served with high protein and fat foods like meats and cheeses.

8 Famous Keto-Friendly Dishes To Try

1. Keto Stir-Fried Okra

Stir-fried Okra, or gumbo as it is commonly known, is a delicious and healthy dish for those following a ketogenic diet. The main ingredient, okra, is low in carbohydrates and paired with high-fat foods like olive oil and sesame seeds. The added spices like turmeric and cumin seeds make it a flavorful and nutritious dish.

2. Keto Shrimp and Okra Gumbo

This spin on the classic Cajun gumbo dish replaces the typical carb-heavy roux with a keto-friendly alternative. The combination of shrimp, okra, bell peppers, and spices provides a heartwarming and fulfilling meal, loaded with proteins and healthy fats, while keeping carbs at bay.

3. Keto Okra and Tomatoes

Okra and tomatoes make a delightful side dish, particularly in a keto diet. Okra offers a unique flavor and texture complemented by the tangy tomatoes. Sautéed with garlic, onions, and olive oil, it is low in carbs and high in essential nutrients and fiber.

4. Keto Grilled Okra

Grilled okra is a simple and mouth-watering recipe for any keto follower. Grilling okra brings out its unique flavor while reducing the bothy texture. By rubbing it with olive oil and then grilling, it becomes an excellent low-carb side dish or snack.

5. Keto Okra Soup

Keto Okra soup is loaded with nutritious, keto-friendly vegetables like kale, cauliflower, and of course, okra. The soup is made rich and creamy with heavy cream or coconut milk, and the added bacon or ham hock provides an extra punch of flavor and healthy fats.

6. Keto Okra Fritters

Keto okra fritters are made using almond flour and coconut flour instead of standard flour, keeping the carb content minimal. Paired with eggs, cheese, onions, and spicy seasonings, these fritters offer a mouthful of flavors while being keto compliant.

7. Keto-Friendly Okra and Bacon

Okra and bacon is a winning combination on a keto diet. The fiber-rich okra balances the fattiness of the bacon, providing a delicious and satisfying meal. The added garlic, onion, and peppers enhance the taste while keeping it low-carb.

8. Keto Stuffed Okra

Stuffed okra is a delightful low-carb recipe suitable for keto dieters. The okra is stuffed with a mixture of cheese, garlic, and herbs, then baked until tender. This cheesy delight is not only fulfilling but also sticks to your ketogenic diet plan.

Frequently Asked Questions about okra and Keto

Is okra keto-friendly?

Yes, okra is considered keto-friendly. With 3.8 grams of total carbs per 100g and 2 grams of fiber, it results in 1.8 grams of net carbs. Considering that the typical daily limit for those on the ketogenic diet is around 20 to 50 grams of net carbs, okra makes a suitable vegetable choice.

What is the calorie content of okra?

Okra is quite low in calories. A 100-gram serving of okra contains approximately 33 calories, making it an excellent choice for those looking to manage weight, whether they’re on a keto diet or not.

What other nutritional benefits does okra have?

Okra is not just low in carbs and calories. It’s packed with essential nutrients like potassium, vitamin C, folic acid, and calcium. It’s also an excellent source of dietary fiber, which can aid digestion and glycemic control and makes you feel fuller for longer, reducing the likelihood of overeating.

Are there any keto-friendly recipes that include okra?

Absolutely, you can create many keto-friendly recipes using okra. From stews and soups to roasts and seafood dishes, or even pickled as a snack. Being a versatile vegetable, you can use it in various ways to bring a unique texture and flavor to your meals.

What should I be aware of when consuming okra on a keto diet?

While okra is generally keto-friendly, moderation is key. Consuming excessive amounts can potentially push you out of your desired carb limit for the day. Additionally, how you prepare and what you pair it with matters. Avoid cooking it with sugary sauces or pairing it with high-carb foods to ensure you stay within your daily carb intake.

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