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Should you eat okra or bhindi twice a week?

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Incorporating okra, also known as bhindi or lady’s finger, into your weekly diet not only adds variety to your meals but also brings a host of health benefits. But if experts are to go by, one should have it at least twice a week. Before you jump to conclusions, let’s understand more about it.

Dan Gubler, PhD who is an expert on how natural molecules from plants can dramatically improve human health, shared on his Instagram that if one has diabetes, one of the best foods to control blood sugar and also to reverse insulin sensitivity is okra. “Okra contains phytonutrients called quercetin glucosides which in scientific terms helps reduce blood sugar levels, insulin levels, and overall metabolic health. Go, eat okra twice a week,” said Gubler.

Dt Vidhi Chawla, Fisico Diet and Aesthetic Clinic, too concurred with Gubler and said that the versatile and nutritious vegetable deserves a place on your plate at least twice a week for several compelling reasons. “From its impressive nutrient profile to its potential in aiding weight management and promoting heart and gut health, okra is a vegetable that packs a nutritious punch,” said Chawla as she listed some of the reasons.

Nutrient powerhouse: Okra is a nutritional powerhouse, brimming with essential vitamins and minerals. It’s a rich source of vitamin A, vitamin C, vitamin K, and folate, which play crucial roles in maintaining overall health.

Dietary fibre: One of the standout features of okra is its high dietary fibre content. This fibre aids in digestion, prevents constipation, and promotes a feeling of fullness, making it an excellent choice for those aiming to manage their weight.

Low-calorie option: If you’re watching your calorie intake, okra is a smart choice. It provides an abundance of nutrients without significantly contributing to your daily calorie count, making it suitable for weight-conscious individuals.

Blood sugar control: The soluble fibre found in okra slows down the absorption of sugar in the digestive tract. This can help stabilise blood sugar levels, making it a valuable addition to the diets of individuals with diabetes or those at risk of developing the condition.

Heart health: Okra’s antioxidant properties can help reduce the risk of heart disease by preventing the oxidation of LDL cholesterol. It also contains potassium, which supports healthy blood pressure levels.

Gut health: Okra promotes a healthy gut by nurturing the growth of beneficial gut bacteria. A balanced gut microbiome is crucial for proper digestion and overall well-being.

Weight management: Thanks to its high fibre content, okra contributes to a feeling of satiety, reducing the likelihood of overeating. This can be a valuable tool in weight management.

Eye-care nutrients: Okra contains vitamin A, which is essential for maintaining healthy vision. Regular consumption may help protect against eye-related issues and maintain good eyesight.

Skin benefits: The vitamins and antioxidants in okra contribute to better skin health. They support collagen production and combat oxidative stress, potentially leading to improved skin tone and a youthful complexion.

Culinary versatility: Okra’s mild flavour and unique texture make it a versatile ingredient in the kitchen. “You can use it in a wide range of dishes, from gumbo and stir-fries to salads and soups, adding a delightful twist to your meals,” said Chawla.

  • Internews Pakistan is an Islamabad-based news agency established in 1997.

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