The health benefits of eating Okra are improved heart health, blood sugar control support, improved digestion and also aids in pregnancy.
Okra is a nutrient dense green vegetable that is packed with antioxidants, fiber and vitamins that help to support your blood sugar control, digestion and heart health.
Okra contains soluble fiber and specific plant compounds that can slow sugar absorption in your intestines and improve insulin sensitivity.
The thick, gel like substance in Okra, which is called mucilage also binds to cholesterol during digestion so that your body excretes it instead of absorbing it.
And Okra is rich in both soluble and insoluble fibers, which also feed healthy gut bacteria, prevent constipation, and keep your bowel movements regular.
A single cup of raw okra provides around 15% of your daily folate requirement, which is an essential B vitamin that helps to prevent brain and spine birth defects.
And Okra contains high levels of polyphenols and flavonoids like quercetin, which also helps to reduce inflammation and protect your cells from oxidative damage.
Okra can also interact with some medications as Okra is high in vitamin K, which helps blood clotting, but it can also interfere with blood thinner medications like warfarin and it may also interact with some diabetes medications like metformin.
Okra also contains oxalates, so if you're prone to kidney stones you should moderate your intake of Okra.
The best tasting Okra Variety is Sherwood Red.
Sherwood Red Okra, is praised in seed catalogs as an exceptional, top tier tasting Okra variety, which remains tender even when the pods grow larger.
I love the Sherwood Red Okra myself and find it to be superior to most other Okra varieties.
Other best tasting Okra Varieties are Burmese, Emerald (or Emerald Green Velvet), Choppee and Cow Horn.
Cow Horn Okra is an old time heirloom varieties of Okra that stays crunchy, sweet, and spineless even at larger lengths.
Choppee Okra, is a slender, heirloom South Carolina Okra Variety that is celebrated for it's sweet, delicate flavor and high yield.
Emerald (Emerald Green Velvet) Okra features smooth, velvety green pods with a rich, classic flavor and less fibrous woodiness that is found in standard types.
And Burmese Okra is famous for producing long, ribbed pods, which remain remarkably tender and sweet even if you miss a few days of harvesting.
Clemson Spineless Okra is also an iconic, high yielding heirloom Okra that is known for it's tender, velvety pods and easy and pain free harvesting.
The Top Okra Varieties by use case include:
Best Classic / Most Popular Okra: Clemson Spineless grows up to 4 feet tall and matures in about 56–60 days.
It produces straight, rich-flavored emerald pods, but you must harvest them frequently (at 3–5 inches) so they don't become woody.
Best for Staying Tender Longer: Burmese and Emerald are favorite alternatives that tolerate growing larger without turning tough or woody as quickly as standard varieties, making them ideal for slicing and frying.
Emerald also offers a narrow, round shape perfect for sautéing whole or pickling.
Best Red Okra Option: Red Burgundy features striking dark red-purple pods and stems with lovely hibiscus-like flowers.
While slightly lower-yielding than green hybrids, it retains its gorgeous color when lightly cooked.
Best Compact / Container Choice Okra: Jambalaya or Baby Bubba are shorter, bushier dwarf varieties that fit well in small gardens or raised containers.