Lady Finger: Nutritional Profile, Benefits, Recipes and More
June 15, 2023
June 15, 2023
Commonly referred to as okra in many parts of the world, lady finger is characterised by its elongated, slender shape with a ridged texture on the outer skin. It is typically harvested when young and tender, as older pods can become tough and fibrous. Its culinary usage can be traced back to ancient times in different regions.
Lady finger is a versatile and widely appreciated vegetable in various cuisines. Its unique texture, mild flavor, and nutritional value make it an excellent addition to numerous dishes. Whether stir-fried, pickled, stewed, or used as a thickening agent, lady finger continues to be an important and popular ingredient around the world.
100 grams of Lady’s Finger contains:
Calories: 35 cal
Protein: 1.9 g
Fats: 0.2 g
Carbohydrates: 6.4 g
Fiber: 3.6 g
Calcium: 85.12 mg
Iron: 0.84 mg
Magnesium: 66.1 mg
Potassium: 263 mg
Sodium: 7.37 mg
Vitamin C: 13 mg
Lady Finger is a highly nutritious vegetable that offers several key nutrients. It is also a good source of vitamins, minerals, dietary fiber, and antioxidants. Consuming lady fingers can contribute to a healthy and balanced diet.
Lady finger contains a wide variety of essential vitamins and minerals that are beneficial for overall health. Here is a detailed breakdown of some key nutrients found in lady finger:
This vegetable also contains a good amount of dietary fibre and antioxidants. The fibre content in lady fingers helps promote healthy digestion, prevents constipation, and supports weight management. Antioxidants like vitamin C and other phytonutrients present in lady fingers help fight against free radicals, reduce inflammation, and support overall health.
Lady finger, or okra, offers various health benefits due to its rich nutrient profile. Here are some key benefits:
Lady finger is a good source of dietary fibre. Fibre is essential for maintaining regular bowel movements and preventing constipation. It adds bulk to the stool, making it easier to pass through the digestive tract. . It helps prevent constipation, maintains a healthy digestive system, and reduces the risk of gastrointestinal issues. Lady fingers also contain enzymes such as amylase and lipase, which aid in the digestion of carbohydrates and fats respectively.
Lady finger is low in saturated fat and cholesterol, making it a heart-healthy food choice. A diet low in saturated fat and cholesterol is important for maintaining healthy blood cholesterol levels and reducing the risk of heart disease. Studies have shown that it is rich in dietary fibre that helps lower cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption into the bloodstream.
Firstly, lady finger is a low-calorie vegetable with a low glycemic index. Foods with a low glycemic index release glucose into the bloodstream at a slower pace, preventing sudden spikes in blood sugar levels. It also contains soluble fibre, which can help regulate blood sugar levels. Soluble fibre slows down the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose after a meal. According to studies, it helps in reducing the risk of type 2 diabetes.
The vegetable contains various antioxidants, including vitamin C, flavonoids, and polyphenols. These antioxidants help neutralise harmful free radicals in the body and reduce oxidative stress, which is a major contributor to inflammation. Studies say that by reducing oxidative stress, lady fingers may help prevent chronic inflammation and its associated health risks.
Lady finger is a good source of dietary fibre, which plays a role in supporting a healthy gut microbiota. It also contains various antioxidants, including flavonoids, phenolic compounds, and vitamin A that protects immune cells from oxidative damage. Some traces of phytonutrients are also found in lady fingers, which are natural compounds. They are known to have immune-boosting properties.
Lady finger offers numerous health benefits. It promotes digestive health, improves heart health by lowering cholesterol levels, reduces the risk of diabetes by regulating blood sugar levels, prevents inflammation through its antioxidants, and boosts immunity with its fibre and immune-protective compounds.
Though lady finger is generally safe and well-tolerated by most individuals, there are a few potential side effects and precautions to consider:
Do you hate lady finger because of their sliminess? There are many ways to reduce the same.
– Cook it on high heat and avoid overcooking to maintain the crispness.
– Adding acidic foods such as lemon juice, curd can reduce the sliminess.
– Bake or air fry the lady finger along with spices to make it crispy and tasty.
Lady finger offers a range of nutritional and health benefits. It is rich in dietary fiber, antioxidants, vitamins, and minerals, which support digestive health, heart health, blood sugar management, immune function, and weight management. Incorporation of lady fingers into a balanced diet can provide these benefits, along with adding variety and flavor to meals. So, consider including this versatile vegetable in your culinary repertoire for improved overall health and well-being.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Yes, lady fingers are beneficial for diabetes management. It has a low glycemic index and contains soluble fibre that helps regulate blood sugar levels.
Lady finger can cause gas in some individuals due to its high fibre content. Cooking it thoroughly and gradually increasing fibre intake can help minimise gas production.
A single medium-sized lady finger (approximately 100 grams) contains around 33 calories. The calorie content may vary slightly depending on the size and preparation method.
While allergies to lady fingers are rare, some individuals may be allergic to it. If you have a known allergy to lady finger or related vegetables, it is important to avoid consumption and seek medical advice if necessary.
No, lady fingers do not cause constipation. In fact, it is beneficial for promoting regular bowel movements due to its high fibre content, which helps prevent constipation.
Lady finger is not known to cause acidity. It is generally considered a low-acid food and is well-tolerated by most individuals. However, individual sensitivities may vary, so it is best to observe how your body reacts to it.