Bhindi Masala Spiced Okra Stir-Fry
Bhindi masala is India's crisp stir-fried okra: sliced okra pods browned over high heat with onion, tomato, cumin, mango powder and warm spices, without any sliminess. It has a very low glycemic index (clinically reviewed estimate ≈25) and is a therapeutic treasure for people with diabetes.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Eat it with a fork as a main vegetable side; its crisp texture and tangy taste are a real pleasure with no worry about sugar or calories.
Best preparation methods
The secret of Indian okra is drying the pods completely after washing and before slicing, and stir-frying them over high heat with lemon juice to stop the sliminess.
Important Nutritional Note
Okra releases remarkable mucilage fibre that coats the gut wall and has been clinically shown to slow the absorption of glucose and cholesterol.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 85 kcal | 127.5 kcal |
| Protein | 2.8 g | 4.2 g |
| Carbohydrate | 11 g | 16.5 g |
| Available carbohydrate | 6.8 g | 10.2 g |
| Fat | 3.2 g | 4.8 g |
| Dietary fibre | 4.2 g | 6.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Indian dishes with a glycemic index (5), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Why do endocrinologists recommend okra for people with diabetes?
Because its glycemic index is very low (≈25), and its sticky fibre acts like a sponge that soaks up excess sugar in the gut and prevents sudden spikes.
How many calories are in a 150 g portion of bhindi masala?
The portion contains only about 130 kcal, 4 g of protein, 5 g of healthy fat and around 16.5 g of carbohydrate (6 g of it fibre).
Does Indian okra lose its benefits without a sauce?
Dry stir-frying preserves vitamin C, antioxidants and zinc much better than long boiling in water.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.