7 Nutrition and Health Benefits of Okra

32 Not-So-Obvious Foods You Should Eat When Trying to Lose Weight

Nut Butter

These tasty spreads, like peanut butter or almond butter, contain fiber, protein, and healthy fats — a killer combo that helps you feel fuller for longer, Kirkpatrick says, since your body needs more time to digest these nutrients than simple carbs. Just be sure to choose a no-sugar-added version (the ingredients list should contain simple roasted nuts, and maybe salt, but that’s it). For a perfect snack, Kirkpatrick suggests pairing nut butter with an apple. With protein, fats, and simple sugars all competing to be digested, it limits the impact of carbs on your blood sugar level.

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If you’re a visual person, you’re going to love Make My Plate. The app creates balanced plates that have the perfect amount of calories, fat, and protein, and has meal plans from dietitians and nutritionists, grocery lists, restaurant suggestions, and even a support group. And if you ever feel like you’re about to fall off the healthy-eating wagon, you’ll love their healthy tips and reminders that will keep you going strong.

Free, itunes.apple.com and play.google.com

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Kalamata Olives With Grape Tomatoes and Sea Salt

The Mediterranean diet isn’t just one of the healthiest in the world, it’s also one of the most delicious. Plus, you can’t beat eating a handful of olives for less than 100 calories. «This snack is packed with good-for-you fats from both the olives and the olive oil that will help keep you satisfied. Plus, tomatoes offer fiber, as well as cancer-fighting lycopene,» says Amy Gorin, M.S., R.D.N., owner of Amy Gorin Nutrition in Jersey City, NJ. Slice the tomatoes in half, drizzle with olive oil, and sprinkle with sea salt.

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The Order: Chorizo Burrito — flour tortilla, white rice, chorizo, black beans, fajita vegetables, tomato salsa, chili-corn salsa, sour cream, cheese, guacamole and lettuce (1,540 cal) — side of chips (540 cal), Sauza Margarita (230 cal)

Calorie Count:2,310 calories

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It hardly takes any effort at all to make a smoothie bowl this pretty. Add some fruit, almond milk, and greek yogurt into your Vitamix and blend until smooth, then arrange the toppings.

Get the recipe at Hey Modest Marce.

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Yoga Studio

Whether you’re a beginner or get bendy on the reg, this app lets you practice poses wherever, whenever. Choose to flow through one of their 65 ready-made classes (each lasts 15, 30 or 60 minutes), or craft your own with over 280 poses demonstrated through HD video (the app puts them together for you). Either way, you’ll get teacher commentary and can focus on your main goal, whether that’s strength, flexibility, relaxation, balance — or a combination of all four. ($4.99; iPhone and Android)

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When Ingrid was pregnant with her third child, she went through some difficult personal issues, turned to food to soothe herself, and watched as the number on the scale went up…and up and up. In all, she gained 100 pounds. «I basically self-medicated with food,» she says.

After giving birth, she vowed to find a sustainable way to lose the pounds. For her, that mean not depriving herself of any one food group, instead eating until she felt satisfied, not stuffed.»I ate three meals a day with small portions,» she explains. «They consisted of mostly lean protein, carbs, healthy fats, and vegetables. And I changed my view of food — from looking at it as a source of pleasure to seeing it as a source of fuel for my body.»

In 3 months, she dropped 40 pounds, and her energy levels and stamina skyrocketed. By the 8-month mark, she’d lost all 100 pounds. «Make vision boards of where you want to be and what you want to look at,» she advises. (Hers contained goal-oriented images: a healthy family, outfits she eventually planned to wear, and beach vacations.) «Looking at these boards on a daily basis trains your mind to see you as that fit, healthy person,» she adds.

Highlights

  • Bhindi falls in the category of low-calorie veggies
  • Bhindi is known for its high soluble and insoluble fibre content
  • Adding bhindi to your diet will ensure a strengthened digestive system

Okra, also known as ‘bhindi’ in Hindi, is a flowering plant that belongs to the mallow family. It is mainly found in places like Africa, the Middle East, South America and India. It is a warm-weather crop and bears a fresh corn husk colour. It is nicknamed as ‘lady’s fingers’, all thanks to its spiky shape. Bhindi is quite commonly cooked in Indian kitchens. But, not a lot of people are acquainted with its innumerable health benefits. Rich in vitamins and minerals, bhindi is also known for its high soluble and insoluble fibre content. A 100-gram serving of bhindi (okra) contains 33 calories, 7.45 grams of carbohydrates, 1.93 gram protein, 0.19 grams fat and 3.2 grams fibre, as per the United States Department of Agriculture (USDA). The fibre content can prove to be very beneficial for the ones who are watching their weight. Hence, bhindi is considered as one of the veggies that you can add to your weight loss diet without worrying about gaining any weight.

1. High Fibre Content

Bhindi is packed with dietary fibre, which keeps you satiated and makes you feel full for longer time. The fibre content in bhindi is not easily digested by the body, so it passes quickly through your system without causing the blood sugar levels to spike. The fibre aids the process of digestion in the body by facilitating proper bowel movement. This is mostly why all the nutritionists advise to eat more fibre-rich foods for weight loss. According to Dr. Ritika Samaddar, who is a Delhi-based nutritionist, «Fibre is a very important part of our daily diet and we should include both types as it is very important to maintain a healthy balance. Soluble fibres are generally recommended to people suffering from diabetes or high sugar as they dissolve and keep the sugar level under control. Insoluble fibres help in losing weight and also maintain the smooth functioning of the gastric system. An average adult should take about 15 grams of fibre every day.»

(Also Read: Okra For Diabetes: Here’s How Your Favourite Bhindi May Help Regulate Diabetes)

bhindi

Bhindi is packed with dietary fibre, which keeps you satiated and makes you feel full for longer time.

2. Low-Calorie Veggie

Bhindi falls in the category of low-calorie veggies and contains no saturated fats. This makes bhindi a perfect addition to the diet of a weight watcher. Include okra in your diet and add flavours to your meal while maintaining a low-calorie count, which helps manage weight.

3. Low Fat Veggie

The fat content in bhindi is 0.3 g, or less than 1 percent of the 65-gram serving of okra as per the USDA. Fat is a nutrient that provides a high number of calories in the diet — one gram of fat has nine calories.

(Also Read: 7 Reasons to Add Okra in Your Diet)

bhindi

Bhindi falls in the category of low-calorie veggies and contains no saturated fats.​

4. Low Glycaemic Index (GI)

The glycaemic index of bhindi is in the low range, which has minimal effects on our blood glucose. According to the American Diabetes Association, non-starchy vegetables, such as bhindi, are low glycaemic index foods, and can be freely enjoyed by diabetics and the ones who are watching their weight.

5. Boosts Digestion

Adding bhindi to your diet will ensure a strengthened digestive system. All thanks to the presence of fibre content in bhindi that helps move food through the digestive tract by adding bulk. This further ensures smoother bowel movements and reduced gastrointestinal problems like gas, bloating, constipation, cramping, et al.

Now, that you know the importance of bhindi in weight loss, add it to your weight loss diet and make the best out of it to stay healthy and fit. 

About Shubham BhatnagarYou can often find Shubham at a small authentic Chinese or Italian restaurant sampling exotic foods and sipping a glass of wine, but he will wolf down a plate of piping hot samosas with equal gusto. However, his love for homemade food trumps all.

Calories

A 1-cup serving of okra provides 36 calories, or 7 percent of a standard 2,000-calorie diet. Including okra in the diet provides flavor and substance that satiates the senses and the appetite, while maintaining a low-calorie level diet that improves weight control.

Fat

The fat content in okra is .3 g, or less than 1 percent of the 65 g USDA daily value. Fat is a nutrient that provides a high number of calories in the diet — 9 for every gram of fat, compared with 4 for carbohydrates and protein.

Fiber

Just one cup of okra provides 4 g of fiber, or 14 percent of the 28 g USDA daily value. Fiber helps you lose weight by filling you up and satisfying your appetite. Fiber also combines with other foods and nutrients in the stomach and slows gastric emptying into the intestines and absorption into bloodstream.

Glycemic Index

The glycemic index of okra is in the low range, a consequence of its minimal effect on blood glucose. The impact of foods on blood glucose effects the rate of weight loss, because high-glycemic foods increase blood sugar.

Okra: Benefits, nutritional content, and recipe tips

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