Okra, also known as ladies’ finger or bhindi in other parts of the world, is a green vegetable that is widely enjoyed in cooking. Its sticky consistency and flavor profile have made this vegetable popular in Southern cooking, as well as Indian and African cooking. However, the issue of whether okra is or is not inflammatory often comes up.
Inflammation is a natural bodily response to injury and/or illness, however, chronic inflammation can lead to disease such as arthritis, heart disease, and diabetes. For long term health, it is important to be aware of whether the food we eat promotes or helps fight inflammation.
We take a closer look at the reality of whether okra is inflammatory, the benefits of okra for one’s health, its nutrient profile, and how you can safely add it to your diet.
Okra and Inflammation: What Does Science Say?
The idea that okra is inflammatory has no basis in research. In fact, research indicates okra has anti-inflammatory properties, the opposite of inflammatory. Okra contains a variety of substances which have an impact on inflammation:
Key Anti-Inflammatory Compounds in Okra
Flavonoids – Naturally occurring antioxidants which function to combat oxidative stress and reduce inflammation.
Vitamin C – Is a powerful antioxidant which has even been shown to suppress markers of inflammation.
Polyphenols- Help neutralize free radicals and mediate systemic inflammatory pathways.
Mucilage (aka okra slime) – Contains soluble fiber and may regulate populations of gut bacteria, which may help reduce indirect pathways of inflammation.
Conclusion: Okra does not cause inflammation; in fact, it helps combat it.
Nutritional Profile of Okra (Per 100g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 33 kcal |
| Carbohydrates | 7.5 g |
| Protein | 2.0 g |
| Fat | 0.2 g |
| Dietary Fiber | 3.2 g |
| Vitamin C | 23 mg (26% DV) |
| Vitamin A | 36 µg (4% DV) |
| Vitamin K | 31.3 µg (26% DV) |
| Folate | 60 µg (15% DV) |
| Magnesium | 57 mg (14% DV) |
| Calcium | 82 mg (8% DV) |
| Potassium | 299 mg (6% DV) |
| Iron | 0.6 mg (3% DV) |
DV = Daily Value based on a 2000-calorie diet
Health Benefits of Okra
1. Anti-Inflammatory Properties
As I mentioned, the polyphenols, flavonoids, and vitamin C in okra make it an effective natural anti-inflammatory agent.
2. Full of Antioxidants
Okra contains both quercetin and catechins, which are powerful antioxidants that work to shield our cells from damaging oxidative stress and to limit the development of chronic diseases.
3. Aids in Gut Health
The mucilaginous component in okra supports healthy gut microbiota, and supports regular bowel movements to relieve constipation.
4. Blood Sugar Regulation
Research indicates that okra can help regulate blood sugar concentrations. Okra also slows the absorption of sugar in the intestines, which does quite a bit of good for individuals with diabetes, or at risk of diabetes.
5. Healthy Heart
Okra’s soluble fiber can lower cholesterol. In addition, okra has potassium which is good for healthy blood pressure.
6. Strong Bones
Okra has a favourable source of calcium and magnesium to strengthen bones, and help older individuals prevent osteoporosis.
7. Immune Booster
Okra is a good source of vitamin C and other antioxidants in okra, can also contribute to a healthier immune system, and increase responses that allow the body to fight infection.
Common Myths About Okra and Inflammation
Myth 1: Okra Leads to Joint Pain
Okra has been said to lead to joint pain on some occasions, but there is no evidence to support that claim. Joint pain has more to do with uric acid buildup or autoimmune diseases than it has to do with okra.
Myth 2: The Sliminess of Okra is Bad for You
Actually, the mucilage or slime from the okra contains soluble fiber which is good for digestion and cholesterol in the body.
Myth 3: Okra Increases Body Heat
Some foods are considered “heating” in ayurvedic medicine, while okra is generally cooling or neutral and does not elevate any person in body temperature significantly.
How to Add Okra to Your Diet
- Stir-fry: Fry with onions, tomatoes and turmeric – an extremely healthy side.
- Stews & Curries: Cook in tomato or coconut-based gravies.
- Baked or Roasted: Slice and season okra, a crunchy, healing snack.
- Okra Water: Soak a few pods in water overnight and drink in the morning, believed to maintain blood sugar levels.
Tips for Cooking Okra Without Excess Sliminess
- Use dry okra: Pat it dry before cutting.
- Heat: Stir-fry or grill on high heat to cut down on slime.
- Add acid: Tomatoes, lemon juice, or vinegar can cut down on sliminess.
- Do not stir too much: Excessively stirring during the process releases mucilage.
Who Should Be Cautious?
Okra is typically safe to eat, but here are a few warnings:
- Those on blood thinners should consider how much they eat given the vitamin K content in okra.
- Okra has a high oxalate content, so if you’re someone who tends to get kidney stones, you should be aware.
- Allergies: Rare but possible, if you’re allergic to other mucilaginous vegetables.
Frequently Asked Questions (FAQ)
1. Is okra anti-inflammatory?
Yes, okra contains compounds such as antioxidants, flavonoids, and vitamin C that work to reduce inflammation.
2. Can I eat okra every day?
Yes, you can eat okra of course in moderation; in general, okra is safe and good for you, unless you have certain conditions that would suggest otherwise.
3. Does okra water assist with diabetes?
Certain small studies and anecdotal evidence suggest it may help with blood sugar regulation, but we still need more clinical trials to say definitively.
4. Is raw okra better than cooked okra?
Raw okra can contain more nutrients than cooked, however, gently cooking okra may improve digestibility and prepares it so its not as gooey.
5. Does okra help with weight loss?
Yes, okra is low in calories and high in fiber, which means you’ve eaten food with less calories but due to the volume of food eaten has high satiety. Therefore helping you manage your weight.
Conclusion
Is okra inflammatory? Definitely not. In fact, okra is a highly nutritious, anti-inflammatory vegetable that benefits gut health, heart health, bone health, and immunity.
If you learn to use okra wisely in your meals, and process it in the right way, you can take advantage of all the health benefits okra provides without being trapped by myths.
Whatever your health goals may be, whether improving your health, controlling inflammation, or simply opening yourself up to new flavors, okra is worthy of the spotlight on your plate.
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