Okara & Diabetes
Low glycemic impact for the stated serving. Glycemic load of 4.7 per 100g.
✅ Nutrition data verified · GL 4.7/100g · GI 38.8 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Glycemic Impact
The Numbers at a Glance
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 61g | 7.5g | 2.9 | Friendly |
| Standard Serving | 122g | 14.9g | 5.7 | Friendly |
| Restaurant Portion | 244g | 29.8g | 11.5 | Moderate |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
How to Include It
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
💡 Pair Carbs With Protein
Adding protein to a carbohydrate-containing meal slows digestion and helps prevent blood sugar spikes.
💡 Fiber Is Your Friend
Dietary fiber slows carbohydrate absorption. Aim for at least 3g of fiber per serving of carbohydrate foods.
Worth Comparing
🫘 Chicken, meatless
GL 0/100g — Low GL
Fiber 3.6g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Chicken, meatless & diabetes →🫘 HOUSE FOODS Premium Firm Tofu
GL 0/100g — Low GL
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HOUSE FOODS Premium Firm Tofu & diabetes →🫘 Vitasoy USA Organic Nasoya, Soft Tofu
GL 0.1/100g — Low GL
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Vitasoy USA Organic Nasoya, Soft Tofu & diabetes →🫘 Vitasoy USA Azumaya, Silken Tofu
GL 0.1/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Vitasoy USA Azumaya, Silken Tofu & diabetes →Quick Answers
Is Okara good for diabetes?
Okara is classified as diabetes-friendly (GL ≤10). The data suggests a lower blood sugar impact — dietary reference only, not a substitute for professional medical advice.
How much GL does Okara have per serving?
GL = 4.7 per 100g for Okara. For context: low GL is ≤10, moderate is 11–19, and high is ≥20. Okara falls into the Low category.
Does Okara spike blood sugar?
Okara affects blood sugar by releasing glucose during digestion. Since its GL is 4.7 (low), it's unlikely to cause problems in standard servings. Individual responses vary — check your glucose monitor.
Is the GI value accurate?
The GI of 38.8 for Okara is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Legumes and Legume Products category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 38.8 — subcategory_avg:Legumes and Legume Products. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 122.0g) = 4.7 × 122.0 ÷ 100 = 5.7
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 172452. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Okara — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/okara/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.