Okra, also known as tay, is a green vegetable rich in nutritional value, popular in many cuisines around the world. With high fiber content, vitamin C, folate and antioxidants, okra can aid digestion, stabilize blood sugar and boost immunity. However, the question that many people are interested in is: How many times a week should you eat okra to maximize the best results without causing side effects?
According to Dr. Megan Rossi, nutritionist and lecturer at Kings College London (UK): Olyngos is an excellent source of fiber for the gut microbiome, and also contains antioxidants that help reduce inflammation. For adults, eating 2-3 times a week is reasonable to benefit without causing bloating or digestive disorders".
Health benefits of okra
Good for digestion: Thanks to its high soluble fiber content, okra helps to mobilize the intestines, helping to prevent constipation. The natural oil in okra also has a soothing effect on the stomach lining, especially useful for people with ulcers.
Support blood sugar control: According to research published in the Journal of Pharmacy and bioallied Sciences (India), okra extracts can reduce glucose absorption in the intestines, helping to stabilize blood sugar levels, which is very beneficial for people with prediabetes or type 2 diabetes.
Rich in antioxidants: Okra is rich in flavonoids and polyphenols, powerful antioxidant compounds that help fight inflammation and protect cells from free radical damage.
Support weight loss: Okra is low in calories, fat-free and creates a feeling of fullness for a long time, making it a suitable food for people pursuing a weight loss diet.
How much is enough?
According to Dr. Roxanne B. Sukol, preventive medicine expert at Cleveland Clinic (USA): There are no rigid figures on the frequency of eating okra, but eating about 2-3 times a week, each time 100 - 150g is a safe and beneficial level. If you have irritable bowel syndrome, start with smaller amounts.
Eating too many okra, especially when cooked in a deep-fried way, can cause bloating, light diarrhea or indigestion due to high fiber and fat content. In addition, the axalate in okra is low, but eating it too often can increase the risk of kidney stones in people with sensitive co network.
Tips to eat okra properly
Simple preparation: Steep, lightly boil or stir-fry with less oil is a way to preserve the nutrients in okra.
Combine with other foods: Eat with rice, fish, tofu or tomatoes to enhance flavor and balance nutrition.
Do not cook too much: Cooking too much will lose vitamins and increase viscosity, easily causing boredom.
People with the disease need to consult a doctor: People with a history of kidney stones or chronic digestive disorders should consult experts before eating regularly.
Okra is a healthy food, should be included in your menu 2-3 times a week to support digestive, cardiovascular health and control blood sugar. However, it is also necessary to pay attention to the preparation method and reasonable amount of food to achieve maximum benefits.
