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https://www.bluecircle.foundation/food/okra-100gms
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okra, 100gms
CARBS
7.45g
PROTEINS
2g
FATS
0.1g
Okra is a low-carbohydrate vegetable suitable for a diabetes management diet.
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 3.2g
Key Nutrients: Vitamin C, Vitamin K, Magnesium
Health Impact: Okra has a low carbohydrate content which minimizes insulin response and has a slow digestion time, reducing blood sugar spikes.
💉 Suggested Bolus
If using insulin, consider a smaller bolus due to the low glycemic load of okra.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, helps balance the meal and reduce overall glycemic load.
- Almonds – Adds healthy fats and protein, contributing to satiety and slower glucose release.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Provides a high-protein addition that helps stabilize blood glucose levels.
- Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Zucchini – Similar texture with lower carbohydrate content, aiding in better blood sugar control.
- Green beans – Provides similar fibrous texture and nutrients with minimal impact on blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: No significant change expected due to low glycemic index.
- 30–60 min: Minimal impact on blood sugar, thanks to high fiber content.
- 2–3 hr: Stable blood sugar levels; slow digestion due to fiber.
“Many in the low-carb community find that incorporating high-fiber vegetables like okra helps in moderating blood sugar levels effectively, especially when combined with protein sources.”
— BCDF community member
— 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, 100gms
Can okra help in managing diabetes?
Yes, okra is low in carbs and high in fiber, which can help in managing blood sugar levels effectively.
Is okra keto-friendly?
Yes, okra is suitable for a ketogenic diet due to its low carbohydrate content.
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Help us continue community-led diabetes support and education.
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