Why one should add 4-5 okra (bhindi) while cooking rice: 3 important health benefits

One-pot dishes are often considered to be an easy hack to satiate the taste buds. But did you know they are also one of the best ways to meet the daily nutrient requirement as well? One such dish is boiled rice and okra. It is a popular one-pot meal of Asia, especially the West Bengal states, Dr. Santhosh Jacob, MBBS, DNB, MCh Ortho, DABRM (USA). Scroll down to know what makes it a healthy meal.

As per Dr Santosh, okra or bhindi is an ideal vegetable for weight loss, because it is just 30-40 calories per 100 gms and when you boil the okra in rice, it makes it even more healthier. Wondering how? He explains, "Rice is rich in carbohydrates and when it is boiled with okra, the mucilage (gel-like fiber) coating of the vegetable reduces the glycemic index of rice, which makes it even more healthier."

He adds that when okra is boiled in rice, the fiber gets converted into digestible fiber and that mixed with the starch of rice, makes the combo a prebiotic-rich dish, which is good for gut health and metabolism.

The combination also digests slowly and keeps blood sugar steady, he confirms. He also states that the other micronutrients of okra get soaked in rice, making the rice a much better nutritional product.

According to a study, okra contains polyphenols, flavonoids, and vitamins A and C, which help neutralize harmful free radicals. This antioxidant activity supports heart and brain health, reducing oxidative stress and inflammation linked to chronic disease. Okra’s mucilage (gel-like fiber) binds cholesterol in the digestive tract, reducing its absorption and potentially lowering blood cholesterol levels. Its polyphenols may also reduce markers associated with heart disease. Okra polysaccharides and seed components have demonstrated antidiabetic effects in animal studies by lowering blood glucose levels, improving glucose tolerance, and reducing cholesterol.

Boiling Method: In this method, rice is boiled in plenty of water and then drained, giving light, separate grains.
Absorption Method: In this method, rice is cooked with a measured amount of water until fully absorbed, locking in nutrients and flavour.
Steaming: As per this method, pre-soaked rice is steamed, making it fluffy and soft without excess starch.
Pressure cooking: This is a popular method in which rice is cooked quickly under pressure, perfect for saving time while retaining texture.
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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.