Okra is a green flowering plant native to North Africa and the Middle East. High in fiber and a range of vitamins and minerals, okra has been used for centuries as a folk remedy for:
Okra chips are a dehydrated version of Okra. While this drying process reduces the effects of some nutrients — like vitamin C — most are retained and concentrated.
Modern research shows that this nutritional content may benefit your health, backing up some of these traditional claims — and as a low-calorie snack, okra chips are easy to add to your diet.
However, many commercial brands today add ingredients to boost flavor and lengthen shelf life, like salt and vegetable oils. Check the label and choose a product with little to no added ingredients.
You can also make okra chips at home using a food dehydrator, air fryer, or oven and add a pinch of salt or spices to flavor them to your liking. All-natural okra chips are also available at many specialty grocers and health food stores.
Nutrition Information
One cup of fresh okra contains:
- Calories: 31
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 7 grams
- Fiber: 3 grams
- Sugar: 1 gram
Okra chips are a good source of:
Okra chips also contain vitamin K1, which helps maintain good bone strength and may contribute to preserving your blood vessels, reducing the risk of coronary heart disease.
Potential Health Benefits of Okra Chips
Okra chips are a potent source of vitamins and minerals. These nutrients offer a variety of health-boosting effects, and research continues to study other potential benefits.
For example, several studies have focused on the potential anti-fatigue properties in okra. While more research is needed, the vegetable’s seeds contain antioxidants that researchers believe may improve your endurance and energy levels.
Studies have found many other potential health benefits of okra chips:
Reduced Risk of Chronic Disease
Studies show that dehydrating okra preserves most of its high antioxidant content and activity. Antioxidants help minimize cell damage caused by environmental factors like pollution, harmful lifestyle behaviors like smoking, and aging. This cell damage is associated with a higher risk of developing chronic diseases like cancer, diabetes, and cognitive decline.
Okra contains a range of antioxidants that research shows can lower your risk of chronic diseases, including plant-based flavonoids like quercetin and catechins. Quercetin has been found to have anti-inflammatory effects, while catechins may help prevent obesity — both precursors to chronic illnesses. Scientists believe both may play a special role in protecting your brain as well.
Heart Health
Okra chips are an excellent source of soluble fibers. The chips retain the okra plant’s mucilage, which studies show can reduce bad (LDL) cholesterol levels, help lower your blood sugar, and may have anti-inflammatory properties. These effects can help lower your risk of heart disease.
May Have Anticancer Effects
Okra chips contain lectin, a protein that researchers have found may help prevent cancer. One study showed lectin stopped tumor growth and killed breast cancer cells. Okra’s proteins are also studied for their potential use as a skin cancer treatment. Much more research is needed, however, to demonstrate these effects in humans.
May Promote Good Mental Health
Traditional Chinese Medicine believes that okra may benefit brain function and help relieve stress. Some modern research corroborates this claim.
One study found its antioxidants have anti-stress and memory-boosting effects and may help treat anxiety disorders and dementia. Another found similar results, including anti-depressant activity.
Potential Risks of Okra Chips
Some store-bought okra chips contain added ingredients like salt and fat, which can contribute to health problems like heart disease when consumed in excess. Look for all-natural products without added ingredients or make your own okra chips at home.
The dehydration process used to make okra chips concentrates the vegetable’s nutritional content. While this can offer a range of health benefits, high levels of these nutrients may not be suitable for some people.
Excessive consumption of okra chips can lead to health risks like:
Stomach Discomfort
Fiber is necessary for good digestion, but too much can cause gas, bloating, and cramping. Drink water with your okra chips to help your body process its high fiber content.
Kidney Stones
Okra also contains oxalates. These compounds help your body digest food, but too much can increase the risk of kidney stones in people prone to them.
Medication Interactions
The vitamin K in okra can help with normal blood clotting, so a large amount may interact with blood-thinner medicines. Okra can also enhance the effects of medications used to lower blood sugar. Talk to your doctor if you’re taking these medications to make sure okra chips are safe for you.
