The dishes you must not forget to eat in autumn are suitable for weight loss and sugar control

When it comes to beautiful vegetables in autumn, okra must be on the list. It has a unique pentagonal shape and a star-shaped cross section, which attracts many foodies with its appearance.

Okra is emerald green in appearance and looks like sheep horns, so it is also called okra, okra vegetable, and "beauty fingers" in the UK. It tastes smooth and a little crispy.

In autumn, I advise you to eat more okra, which has many benefits! However, there is a plant that looks very similar to okra, but it is poisonous. Be careful not to eat it wrong!

Image source: unsplash.com Photographer: Sujeeth Potla

Okra is rich in nutrients

Okra originated in Ethiopia and was later introduced to North Africa, the Mediterranean, Arabia, India and other places. It was introduced to my country in the early 1990s and is cultivated throughout the country.

Now okra is a common vegetable on our table. Cooking dishes with it is simple and delicious. For example, we usually eat okra stuffed with meat, okra scrambled eggs, blanched okra, cold okra, etc. In terms of nutritional value, okra also has many advantages.

1

Dietary fiber

Okra has a good dietary fiber content. According to the data in the Chinese Food Composition Table, its insoluble dietary fiber content is 1.8 g/100 g, which is twice that of Chinese cabbage[1]. According to the data in the U.S. Department of Agriculture Nutrition Database, the total dietary fiber content of okra is 3.2 g/100 g[2].

2

Potassium

Okra has a relatively high potassium content among vegetables. Literature data shows that the potassium content of yellow okra and red okra is as high as 226 mg/100g and 237 mg/100g respectively[3]. The data from the U.S. Department of Agriculture's nutrient database is 299 mg/100g[2]. The potassium content of okra is higher than that of Chinese cabbage, Chinese cabbage, eggplant, rapeseed, etc. that we often eat.

3

magnesium

The magnesium content of okra is 38 mg/100g, which is 3.2 times that of Chinese cabbage.

4

calcium

The calcium content of okra is 101 mg/100g, which is about the same as milk. However, it should be noted that okra contains oxalic acid, which affects calcium absorption, so it is best to blanch it before eating [4].

In addition, the adzuki beans in okra are also very nutritious. Adzuki beans are the seeds of okra and contain fat, nearly half of which is linoleic acid, an essential fatty acid for the human body that can regulate blood lipids and participate in the composition of phospholipids. They also contain phenolic compounds that have antioxidant and anti-inflammatory effects [5].

Eating okra regularly has many benefits

Since okra is rich in nutrients, eat it often. One large okra weighs about 20 grams, and a small and thin one weighs about 10 grams.

1 large okra, about 20 grams, source: provided by the author

1 small and thin okra, about 10 grams (girl's hand), Image source: provided by the author

1

Preventing constipation

The rich dietary fiber in okra helps prevent constipation. The soluble dietary fiber can absorb water and swell, increasing the volume of stool; the insoluble dietary fiber can promote gastrointestinal mechanical movement and promote the excretion of stool.

Eating 5 large okras can provide about 3.2 g of dietary fiber, which accounts for 13% of the minimum recommended daily dietary fiber intake. A diet rich in dietary fiber can not only prevent constipation, but also help the proliferation of beneficial intestinal bacteria, making the intestines healthier.

2

Helps with weight loss

As a kind of vegetable, okra has very low calories. Even if you eat 5 large okra, the calories you take in are only about 25 kcal/100g, which is lower than the calories of carrots. The fat is only 0.2 g/100g. Eating okra in large mouthfuls not only does not worry about gaining weight, but it can also enhance satiety, control appetite, and help you lose weight.

3

Stabilize blood pressure

A diet rich in potassium and magnesium helps control blood pressure. Eating 5 large stalks of okra can provide nearly 300 mg of potassium and 38 mg of magnesium, which can meet 15% and 12% of the general population's daily potassium and magnesium requirements, respectively.

4

Helps control blood sugar levels

There is a popular rumor that eating okra can lower blood sugar. Although animal experiments have shown that okra water extract can lower blood sugar levels in diabetic mice and that okra polysaccharides improve glucose and lipid metabolism and kidney damage in diabetic rats, this cannot be directly applied to humans, and okra extract is not equivalent to eating okra directly. [6, 7]

In fact, okra is just an ordinary vegetable and cannot help lower blood sugar. However, the dietary fiber contained in okra helps regulate the intestinal absorption rate of sugar, which can help control blood sugar levels and is helpful in preventing diabetes and related kidney diseases [5].

Image source: unsplash.com Photographer: Neha Deshmukh

3 Common Questions About Okra

1

Why is okra sticky?

In terms of texture, the most obvious difference between okra and other common vegetables is its "stickiness". The young fruit 5 days after flowering has the highest stickiness, and some people even think this is a symbol of high protein.

In fact, there is no relationship between okra mucus and protein content. Okra's protein content is not high, only 1.8g/100g, which is not as high as broccoli and amaranth. The main component of this mucus is polysaccharide, which is a kind of water-soluble dietary fiber, mainly concentrated in the fruit pod skin . In addition, the mucus also contains some polyphenol antioxidant ingredients.

The stickiness of okra can be used as a thickener to make thick soup. If you don't like its stickiness, you can mix it with egg liquid and fry it, or roast okra or stuff it with meat.

2

Does eating okra improve sexual performance?

Let me tell you the answer first: it’s not reliable to expect eating okra to improve your sexual performance.

At present, it has not been found that okra contains any sex hormones that can act on humans, and there is no scientific evidence to prove that eating okra can improve sexual performance.

Although okra seeds contain about 1% caffeine, which is about the same as coffee beans and can excite the central nervous system, this excitatory effect is mainly to invigorate the spirit, improve thinking, eliminate fatigue, and improve work efficiency. Generally, it is only useful when okra seeds are fully mature. The okra we usually eat has not reached this maturity and does not have a stimulant effect [8, 9].

3

Don’t eat this kind of “poisonous okra”!

The datura that is about to bloom looks similar to okra, but the whole plant is poisonous. Its main chemical components include flavonoids, sesquiterpenes, withanolides, lignans, alkaloids, etc. Some components can affect the normal operation of the central nervous system, respiratory system, and cardiovascular system.

After consumption, people may experience symptoms of poisoning such as irritability, cramps, convulsions, increased heart rate, and elevated body temperature. In severe cases, people may fall into a coma or even die.[13] Therefore, be careful and try not to pick plants from the roadside to eat.

This is a Datura that is about to bloom. Image source: Reference [14])

This is okra, source: provided by the author

In short, okra is both beautiful and delicious, so eat it while it’s in season!

References

[1] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[2]https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

[3] Rui Hongfei, Zhou Liangbo, Fang Jianing, et al. Nutritional composition and evaluation of okra and red okra[J]. Acta Nutrienta Sinica, 2018, 40(01):96-97+100. DOI:10.13325/j.cnki.acta.nutr.sin.2018.01.026.

[4] Cao Ying, Wang Zhenlin. Bioavailability of dietary calcium[J]. Foreign Medicine (Medical Geography), 2007(01):33-35.

[5] Deng Aihua, Wang Yun, Xie Peng, et al. Research progress on nutritional value of okra[J]. Agricultural Products Processing, 2020(14):81-84. DOI:10.16693/j.cnki.1671-9646(X).2020.07.056.

[6] Feng Guanying, Song Xiaoxue, Xu Zhili, Luan Zezhu, Zhang Mingbo. Hypoglycemic effect of okra on diabetic mice[J]. Electronic Journal of Translational Medicine, 2017, 4(11): 44-47.

[7] Zhang Yanjun, Li Jing, Zhang Yuling, Han Yonghong, Chen Erhua. Improvement of okra polysaccharides on glucose and lipid metabolism and renal damage in diabetic rats[J]. Modern Food Science and Technology, 2021, 37(03): 46-52. DOI: 10.13982/j.mfst.1673-9078.2021.3.0446.

[8] Huang Agen, Chen Xuehao, Gao Yunzhong et al. Determination and analysis of components of okra[J]. Food Science, 2007(10):451-455.

[9] Zheng Hongyan, Gao Yang, Wang Huibin. Optimization of caffeine extraction process and antioxidant activity of okra seeds[J]. Food Science and Technology, 2016, 41(06): 230-236. DOI: 10.13684/j.cnki.spkj.2016.06.047.

[10] Zhong Guojun, Lin Chunhua, Cheng Xiaohui, Xie Guoping, Li Zhaolong. Study on cold storage and preservation of okra[J]. Journal of Anhui Agricultural Sciences, 2016, 44(35): 109-112. DOI: 10.13989/j.cnki.0517-6611.2016.35.038.

[11] Zhang Biqing, Lin Hengjin, Xu Huaide. Study on the effect of different storage temperatures on the preservation of okra[J]. China Fruit and Vegetables, 2019, 39(11): 1-8+19. DOI: 10.19590/j.cnki.1008-1038.2019.11.001.

[12] Xin Songlin, Qin Wen, Li Huiyan, Huang Qian, Sun Chuanhong. Effects of different storage temperatures and preservation treatments on storage quality and physiology of okra[J]. Preservation and Processing, 2019, 19(05): 59-65.

[13] Jia Lihua, Yao Mingda, Pei Guizhen. Overview of clinical research on the chemical components and efficacy of Datura stramonium[J]. Xinjiang Medical University, 2018(02):47-49.

[14] Quan Hegen. Research on biological characteristics of Datura stramonium[D]. Yanbian University, 2023. DOI: 10.27439/d.cnki.gybdu.2022.001037.

Planning and production

Author: Xue Qingxin, member of Chinese Nutrition Society, registered nutrition technician, health manager, public nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Lin Lin

Editor: Lin Lin