Is Gumbo Good for Weight Loss?

JUMP INTO GUMBO- your delicious healthy dish

Today, In this post, I am going to talk about Gumbo. Have you ever heard about it? Don’t worry. I will guide you, what it is, and How it benefits our health. 

Most people ask me a question, Is Gumbo good for weight loss? My answer is to read this post attentively. Let’s start,

Gumbo, often called gombo in Louisiana Creole, is the traditional meal of the U.S. state of Louisiana. Celery, bell peppers, and onions—the “holy trinity” of Creole cuisine—along with meat, seafood, or both, a thickener, are the essential components of Gumbo. 

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It can be made with or without okra or file granules. A French rich roux that is nearly chocolate in color is used in the classic New Orleans cooking method. The flavor of the food has origins in several ancient cultures. 

Creole Gumbo frequently contains seafood, a thick roux, or both. Although the ingredients might differ significantly from one baker to the next and from one area of the state to another, a hot bowl of fragrant Gumbo is one of life’s greatest pleasures.

Gumbo is occasionally presented as an indication of the fusion aspect of Louisiana cooking, even though it is very doubtful to try to trace the dish’s origins and growth. 

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Okra is referenced in the name “gumbo,” which suggests that it was formerly the primary component of Gumbo. 

Nowadays, people are most used to two forms of Gumbo: chicken and sausage gumbo and seafood gumbo. Nevertheless, that merely gives a general understanding of historical and present gumbo preparation.

What is ‘GUMBO’?

A tasty stew, Gumbo is a common meal in Louisiana. Gumbo’s typical components include the “holy trinity” of vegetables—celery, onions, and bell peppers—along with meat or seafood—chicken, shrimp, crabs, or sausage—as well as herbs and spices—garlic, bay leaves, and cayenne pepper. The dish is thickened with fresh okra, file granules, and roux, made by cooking flour and oil. The roux is cooked until slightly darkened to give it a rich, nutty flavor. The delicious entrée is commonly presented with hot, boiled rice.

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Gumbo, a hearty stew, is frequently best consumed with rice. Gumbo can be made using various ingredients, including fresh or smoked sausage, meat, seafood, and/or vegetables. Although Gumbo is a mainstay of Louisianan cuisine, its roots and past are murky.

Okra was initially used in earlier forms of the rich, thick porridge in addition to vegetables, meat, and fish since it is known as gombo in many West African languages. To thicken and flavor stews, some formulas even now demand Native American filé granules made from smashed and roasted leaves of the sassafras tree. Several historians claim that the Choctaw stew is where Gumbo got its start. 

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Others assert that Gumbo is a Provencal fish stew known as bouillabaisse and that French influence contributed to its creation. Gumbo recipes started incorporating French and Creole elements because they used a roux to enhance the dish.

Gumbo Nutritional Facts

Gumbo is a hearty Creole stew that frequently includes roux, onions, green peppers, tomatoes, okra, shrimp, sausage, or other meat. The calories in Gumbo could assist with achieving adequate diet goals, but the exact quantity depends on the ingredients. 

Calories

One cup of Gumbo has 320–450 calories. The stew’s caloric content will vary depending on the kind of meat and fish it includes and the vegetables it employs. Gumbo contains between 16 to 22.5 percent of the daily calorie intake of a person eating 2,000 calories.

Protein

28 to 37 grams of protein make up one serving of Gumbo, making up the majority of the dish’s nutrients. According to Harvard Health Publications, the acceptable dietary consumption (RDA) for this macronutrient is 0.36 grams per pound or 0.8 grams per kilogram of body weight.

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Fat

Gumbo generally contains a lot of fat; one serving typically has 17–27 g. To avoid obesity and the associated health problems, the Mayo Clinic suggests limiting daily fat consumption to between 44 and 78 grams.

Carbohydrates

One serving contains 13 to 21 grams of carbohydrates. The National Academies advise ingesting at least 130 grams of carbohydrates to meet your daily carbohydrate needs. All suggestions are constructed on the 2,000-calorie diet.

Nutritional value (per 100g)

Calories/Nutrient (per 100g)Amount	Calories (kcal) 83
Net Carbs (g)	3.13
Fiber (g)	0.9
Sugar (g)	1.83
Fats (Total)	3.68
Protein (g)	8.54
Cholesterol (mg)	33

Is Gumbo Suitable for Weight Loss?

Gumbo is beneficial for Weight Loss if you prepare mindfully. Here is the reason why,

High in Protein

Gumbo often includes lean protein sources like chicken, shellfish, or turkey sausage. These proteins are advantageous for preserving and building muscle mass during weight loss. Moreover, protein aids in prolonging the sensation of fullness, which could potentially deter overconsumption.

Rich in Fiber

Gumbo includes various vegetables like bell peppers, onions, okra, etc. As we know that vegetables are highly rich in dietary fiber. Which helps you in digestion, maintains blood sugar levels, and promotes satiety, which reduces overeating, a very important.

Low Glycemic Index

Ingredients used in making Gumbo have a low glycemic index, which means they slowly release sugar into the body. Due to this, it controls your appetite. 

Micronutrient-rich

Gumbo includes a variety of ingredients like vegetables, chicken, turkey, seafood, spices, herbs, etc., which makes it highly rich in Vitamin A, Vitamin C, Vitamin K, Protein, Vitamin B, Omega 3 fatty acids, fiber, and magnesium.

Portion Control

In Gumbo, we used various healthy ingredients. But it doesn’t mean you will eat it in excessive amounts. It benefits your weight loss if you eat it in limited portions.

Other Health Benefits of Gumbo

Gumbo is nutritious and tasty. Here are the highest-ranked health benefits of gumbo.

It is Really Nutritious

The delectable dish contains nutritious veggies, including tomatoes, okra, and many other seasonings. Because of these ingredients, gumbo is an excellent source of iron, zinc, magnesium, and vitamins A, C, and B6.
These vitamins and minerals can assist with maintaining a robust immune system and boost power levels at all times.

Contains Beneficial Antioxidants

Gumbo has many polyphenols, antioxidants that protect the body from harmful free radicals that damage cells and cause illness. Antioxidants assist in reducing the body’s level of inflammation in addition to helping with brain health and decreasing the likelihood of coronary disease.
Antioxidants have been shown in trials to reduce the risk of acquiring cancer. Okra, a key ingredient in gumbo, has a lectin that has been shown to inhibit the growth of human breast cancer cells.

Diabetes-Friendly

Gumbo is a filling cuisine with few calories, carbs, and sugars that really doesn’t spike blood sugar. It contains dietary fiber, which is excellent for maintaining the digestive system’s health and keeping users satisfied for extended periods, so you may avoid unhealthy nibbling and maintain a healthy weight. This suggests that it can also help minimize the risk of obesity and other illnesses like hypertension and stroke that could be problematic for those with diabetes. Also, research shows that okra, among the critical ingredients in gumbo, helps people with type 2 diabetes decrease their blood sugar.

Is Gumbo Good for Diabetes Patients?

If diagnosed with type 2 diabetes, one must consume a nutritious diet of protein, carbohydrates, and healthy fats. A balanced supper is precisely what? A hearty morning meal? Using the meals described below as samples can help you make an informed decision. For some people, keeping track of carbs may be beneficial. Remember to heed any recommendations made by your doctor or dietitian.

The prepared foods are more inclined to go well with handmade gumbo. Brown rice, an abundance of vegetables high in fiber, low-fat sausage, and natural Cajun seasonings are all suggested. Mix whole grains with nuts, dried fruit, and chopped veggies in your salad.
A Cajun gumbo lunch can be made with rotisserie chicken, but the sausage, an oily soup base, and a large corn muffin ruined the meal. There are a lot of calories, fat, and saturated fats. In the large corn muffin, there are 71 grams of carbs. A mini-muffin with an authentic flavor and only 9 grams of carbs might not be the most excellent choice for those with diabetes.

Side-Effects of Gumbo

Stomach Problems

Fructans, a kind of carbohydrate found in okra, may aggravate bowel problems in those with a condition known as irritable bowel syndrome.

Joint Discomfort

Okra contains the toxin solanine, which can exacerbate the pain and inflammation associated with joint diseases like arthritis.

Diabetes Complications

● Okra may interfere with the body’s ability to absorb metformin medication utilized to cure diabetes, as per research. Because people with type II diabetes also frequently have higher acidic urine, eating okra increases their chance of developing kidney stones.

● Okra’s high vitamin K concentration poses a coagulation risk and may interact with blood thinners like Coumadin. Vitamin K aids in blood clotting (warfarin). Blood-thinner users should take precautions and consult their doctor before having okra in their diet.

● While rare, several people may have an allergy or sensitivity to okra. Clinical manifestations include hives, tingling in the lips or surrounding them, breathing problems, and nasal congestion.

Some Best Recepies for Gumbo

Bacon Gumbo

To make the roux, combine flour and 3/4 cup bacon grease over low heat in a large, heavy pot and stir until smooth. Once it develops a rich mahogany color, the roux should be cooked while frequently stirring.
Getting the gumbo ready, add celery, onion, green bell pepper, and garlic to the work bowl of a food processor once all the vegetables have been minced very coarsely. Veggies and sausage are combined with the roux. Bring mixture to a simmer over medium-low heat, then cook for 10 to 15 minutes or until vegetables are soft to the fork. The heat has been turned off and set aside.
Over high heat, a sizable Dutch oven or soup pot with water and beef bouillon cubes is brought to a boil. Mixing till the bouillon cubes have melted, stir the roux mixture into the boiling water.
After reducing the temperature to a simmer, add the sugar, salt, spicy sauce, Cajun spice, bay leaves, thyme, stewed tomatoes, and tomato sauce. Following 45 minutes of simmering soup on low heat, stir in 2 teaspoons of file gumbo powder.
In the meantime, melt 2 tablespoons of bacon drippings in a skillet over medium heat. You should include vinegar and okra. Using a slotted spoon, add the okra to the boiling gumbo after 15 minutes have passed.
Crab, shrimp, and Worcestershire sauce are all added after the vegetables are preserved. To allow the flavors to combine, simmer for a further 45 minutes. Add 2 more teaspoons of file gumbo granules right before actually serving.

Real Gumbo from New Orleans

Make the roux. In a large saucepan, mix the flour and oil; cook, stirring constantly, over medium-low heat. The mixture must be stirred while cooking on medium-low heat to avoid burning. Even though it’s easy, patience is needed. The flavor improves with the roux color!
The veggies are sliced. Start by chopping the parsley, bell pepper, celery, and onions while you prepare your gumbo. The parsley, celery, green bell pepper, and onion are crisp and fresh. One may also add okra if you’d like. Add it now, along with the other vegetables.

There is cooked sausage. Spread the sausage in a single layer in a large, boiling pan. Transform each of them around simultaneously after frying to ensure they are all equally browned on both sides.

Put money into the giant pot. Before adding the roux, chicken stock, veggies, and parsley to the skillet, give everything a good stir. Remove any foam that might gather on the surface of the saucepan. Following the tasting, add the ‘cajun’ seasoning.

Add some meat. Once the chicken, sausage, and shrimp have been added, taste. Add more components to your taste, such as salt, pepper, chicken bouillon paste, garlic, more Joe’s Things, etc., after the perfect flavor has been established.

Sausage and Shrimp Gumbo

Step 1 Butter should be melted in a sizable, deep pan over low heat before adding the flour. It takes 10 minutes of continuous mixing to get a dark caramel color.

Step 2 Cook the peppers, celery, and onions for a further five minutes after stirring them in. After combining the garlic and sausage, season with salt, pepper, and Cajun spice. Stir in the bay leaf, chopped tomatoes, and chicken broth and boil. To smooth, simmer over low heat for about an hour while stirring often.

Step 3 Finish cooking the shrimp for the final 10 minutes. After the shrimp is pink and thoroughly cooked, taste it and adjust the seasoning. Some green onions are set aside for garnish before being added.

Serve heated over hot cooked rice. This recipe has time to mellow its flavors, meaning it is even more delicious the next day. If you want to go all out, serve it with a homemade potato salad!

Place the meal on top of a bed of white rice in step four.

Cooking a Seafood Gumbo

Save the tops of the green onions for later and chop them.

The bacon drippings should be heated in a Dutch oven over medium heat. Gradually whisk in the flour. For around 30 minutes, sauté while constantly whisking till the flour becomes chocolate-colored.

For 8 minutes or until the vegetables are tender, simmer the roux. Add the slices of tomato, bell pepper, onion, celery, and green onions. Add 2 quarts plus 2 cups of water, parsley, table salt, ground black pepper, and ground red pepper, and bring to a boil. 30 minutes of uncovered simmering at a low temperature.

When choosing the crab flesh, remove any shell pieces.

Heat is increased to medium-high; the ingredients are added, and the sauce simmers for 10 minutes. Withdraw from the fire, stir in the fresh lump crabmeat and gumbo filé, and then set aside for 15 minutes. Add water if necessary to get a smooth texture. Serve hot, cooked rice on top.

Gumbo with Smoked Turkey and Andouille

When you debone the smoked turkey, don’t shred the meat. Cut the turkey meat into bite-sized, manageable 1-inch pieces. The turkey meat should be chilled before using it in a meal. The turkey carcass in a 14-quart stockpot.

The ends of the celery should be cut off and kept. The ends and skins of every onion should be cut off and stored. Quarter a medium-sized onion. Bell peppers should all be quartered. Remove the membranes and keep them while discarding the seeds. Add to the saucepan 4 whole stalks of celery, 1 quartered onion, pepper membranes, onion ends, and celery ends and skins. Any leftover vegetables should be stored in a covered refrigerator for later use.

Bring to a roaring boil while partially submerged in water over high heat. After that, simmer the mixture on medium heat. The solution must boil continuously for up to 8 hours to be reduced to 8 quarts of stock. 

Mix the flour and oil in a medium cast-iron pan with a flat, slotted spatula. Stir the ingredients thoroughly until no more flour or visible lumps are present. The mixture should be simmered for 35–1 hour and 15 minutes, stirring constantly, over medium heat or until it reaches a rich, dark brown color.

Mince the leftover celery (6 stalks, about 1 12 cups), peppers (2 peppers, approximately 1 cup), and cold onions (2 small onions, about 2 cups). Keep vegetable dice away from one another.

The gumbo won’t cool down if turkey pieces are gradually added. 30 minutes of boiling with occasional stirring. Stir carefully to avoid dislodging the turkey pieces.

Spices and hot sauce ought to be used. Use no more than half of each spice and hot sauce if your palette is sensitive to flavors.

Once you’ve chosen the flavor, add the scallions and parsley, and the gumbo is prepared for serving. When serving the rice with the bay leaves on top, make sure the rice is completely hidden.

Conclusion

Gumbo is a fantastic way to obtain protein and essential vitamins and minerals because of the variety of ingredients used, including shrimp, chicken, Andouille sausage, okra, and other vegetables. Yet, the amount of salt and fat might vary based on the ingredients utilized.

Preparing gumbo using high-fat meats, a lot of butter or oil, and white rice could have much more calories and saturated fat. Eat healthy gumbo in moderation and up the number of vegetables and lean protein in the dish. You may reduce the salt content by adding spices and low-sodium stock.

Last but not least, pick a fiber-rich grain like brown rice or quinoa or substitute cauliflower rice for white rice to increase the amount of fiber in your meal. When prepared with the right ingredients, gumbo may be a pleasant and nutrient-rich part of a balanced meal.

Gumbo is a versatile dish that can be cooked with a range of meats and vegetables, making it ideal for individuals who like to experiment with different flavorsGumbo is a flavorful, substantial dish that will appeal to anybody looking for a taste of the South in general.

I hope you got in-depth information on “Is gumbo good for weight loss.” If you have any other queries, please write them in the comment box. 

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