Okra
CARBS
7.45 g
PROTEINS
2 g
FATS
0.1 g
Quantity: 100 g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 3.2 g
Key Nutrients: Vitamin C, Vitamin K, Magnesium
Health Impact: Okra has a low carbohydrate content and a high fiber content, which can help in slowing digestion and reducing blood sugar spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load and high fiber content.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, helps balance the meal and reduce overall glycemic load.
- Almonds – Adds healthy fats and proteins, which can help slow the absorption of glucose.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein complement that helps stabilize blood sugar levels.
- Fish – Rich in omega-3 fatty acids and proteins, supporting overall metabolic health.
🥄 Smart Substitutes
- Zucchini – Lower in carbohydrates and can be used similarly in cooking.
- Green beans – Similar texture with a lower glycemic index, helping to minimize blood sugar spikes.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar levels, thanks to its high fiber content.
- 2–3 hr: Stable blood sugar levels; the fiber in okra helps slow digestion and glucose absorption.
— BCDF community member
🧠 Lowering Impact Tip
Consume okra with a source of healthy fats or proteins to further stabilize blood sugar levels.
🤔 FAQs about Okra
Is okra good for a low-carb diet?
Yes, okra is excellent for a low-carb diet as it is low in carbohydrates and high in dietary fiber, which can help in managing blood sugar levels.
Can okra help in managing diabetes?
Yes, the fiber content in okra helps slow down the digestion of carbohydrates, thereby helping to manage blood sugar spikes.
Have a question about Okra or any other topic related to diabetes?
From the blog
Empowering the diabetes community with expert insights, support, and resources.