Okra Water: Are There Any Health Benefits?

Okra, a source of certain vitamins, minerals, fiber, and antioxidants, may be used to make okra water by simply infusing the pods overnight or for eight hours minimum. While research on okra water specifically is limited, some nutritional properties of okra suggest that this drink may offer some potential health benefits as well.

We will explore how okra water is made, its potential benefits, and possible side effects.

What is okra?

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Okra, a fruit from a biological perspective, is more often used as a vegetable in African and Southern American cuisines. This versatile fruit is used in different dishes, including gumbo, stews, and stir-fries.

What is okra

Okra contains some vitamins such as C, vitamin K, and folate. It also contains dietary fiber, antioxidants, and magnesium, which may provide certain health benefits. One cup, about 100 grams of raw okra has only 33 calories, 7 grams of carbohydrates, 3 grams of fiber, 2 grams of protein, and 0 fat.

This serving also provides

  • Vitamin K: 64 mg (26% of the Dietary Reference Intakes (DRIs)
  • Vitamin C: 28 mg (26% of the DRI)
  • Folate: 74 mg (15% of the DRI)
  • Vitamin B6: 0.3 mg (14% of the DRI)
  • Magnesium: 58 mg (14% of the DRI)

Dietary Reference Intakes (DRIs) are reference values on how much of a specific nutrient people should consume daily.

Okra has a particularly slimy texture, which may be unappealing for some. This is due to the presence of mucilage, which is mainly composed of polysaccharides, proteins, and minerals. Okra mucilage may be used as a natural thickening agent or stabilizer in the food industry. Due to its nutritional properties, it may also be used in certain pharmaceuticals.

How is okra water made?

Making okra water is quite simple. Soak the okra pods or thinly sliced okra in water overnight or for at least eight hours.

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After this time, you will notice the water has turned into a gel-like substance. Remove the okra and strain the liquid through a fine-mesh strainer. You can then add some citric juice or honey for flavor.

It’s important to wash the okra pods before using them and keep the okra water in the refrigerator while soaking the okra and afterward.

How to consume okra water

Many supporters of this fairly new social media trend drink it early in the morning or before the first meal. Followers claim that this maximizes its potential health benefits.

No scientific evidence or official guidelines back the claim of when it’s more beneficial to drink okra water or how much you should drink to obtain the potential benefits.

The optimal time for drinking okra water depends on your preference, tolerance, and sensitivity. In any case, okra water may only be a complementary drink to a well-balanced diet filled with wholesome foods such as fruits, vegetables, whole grains, and legumes.

Why are people drinking okra water?

Proponents of this drink believe it may offer multiple potential health benefits, such as supporting blood sugar management and digestion and even contributing to heart health and weight loss.

@dr.karanr Okra water @victoria__benitez ♬ original sound - Dr Karan Raj

While some scientific research associates some of the okra's nutritional properties with certain potential health benefits, there is no rigorous scientific research on the effects of okra or okra water on human health. Thus, some of the potential benefits are mostly based on the follower's experience rather than rigorous scientific data.

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Potential health benefits of okra water

No specific studies have been conducted on the health benefits of okra water. However, there is some research on several potential health benefits of eating okra due to its nutritional composition, and this may be related to the potential health benefits of okra water due to its plant compounds and hydrating effects.

Potential health benefits of okra water

Okra water for blood sugar regulation

Although research is limited regarding okra water's effects on blood sugar levels, okra has been long used in Traditional medicine and some current scientific research suggests it may contribute to blood sugar level control.

A 2023 clinical trial conducted with type II diabetic patients found that 1,000 mg of powdered okra three times a day for three months could potentially help control blood sugar levels, supporting glycemic control.

Some evidence suggests that some of the polysaccharides found in okra could contribute to a reduction of blood sugar levels.

The proposed nutritional properties lead people to believe that okra water may also have this potential benefit of blood glucose control, but unfortunately, the research does not analyze okra water's benefits in particular. The scientific research on okra's role in blood glucose management is limited and primarily associated with animal studies, so the effects are unknown.

It's important to discuss your blood sugar management plan with your doctor and consult if okra water is a fit before implementing it.

Okra water for appetite control

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Both okra and okra water are low in calories and rich in soluble fiber, which is crucial for supporting satiety levels and helping with appetite control; however, this is usually a short-term effect.

Some research suggests that soluble dietary fiber, in particular, may slow digestion and support perceived satiety levels, thus playing a role in appetite control. Due to its soluble fiber content and gel-like properties, Okra water may offer these potential benefits.

While human studies on okra water and appetite control are lacking, okra water may help us stay hydrated, and drinking more water might temporarily support overall metabolism and digestion. However, due to a lack of scientific research, it is not clear whether okra water may have any impact on appetite control.

Okra water for gut health

Fiber is an essential nutrient for overall digestive health. It may help support digestion, support gut bacteria diversity by nourishing beneficial bacteria, and potentially contribute to regular bowel movements. However, most adults don’t meet the Dietary Guidelines for Americans recommendation of 25–30 grams of fiber daily.

Okra is rich in fiber, especially in terms of soluble fiber. Soluble fiber may positively affect our gut microbiota by supporting the growth of beneficial bacteria. The mucilage present in okra is a combination of water-soluble polysaccharides, proteins, and minerals, meaning okra water could potentially help support gut health.

You can also support your intake by adding wholesome foods rich in soluble fiber, such as fruits, oats, barley, legumes, broccoli and carrots, and most root vegetables.

Nonetheless, there is no particular research regarding okra water and gut health, and okra water should not replace the intake of rich-fiber foods or any gastrointestinal care recommended by a health professional.

Antioxidants in okra water

Okra has several antioxidants, compounds that may play a role in neutralizing harmful compounds like free radicals.

However, it’s unclear if any of these antioxidants may be found in okra water, For example, two of okra’s main antioxidants, quercetin and kaempferol are not soluble in water.

Okra is also rich in vitamin C, a water-soluble vitamin with antioxidant properties. Although vitamin C may be present in okra water, exposure to light may decrease its content.

Who should be cautious when consuming okra water?

Okra water is usually safe to consume, but if you have a known allergy to okra, okra water may cause adverse reactions.

Okra is a high-fructan fruit. Fructans are part of the FODMAPs group a type of carb that may lead to digestive discomfort if you suffer from IBS or fructose intolerance.

Due to the lack of specific research on okra water, it’s not clear if large amounts of fructans are present. Nonetheless, if you experience any side effects, stop drinking okra water and consult with your doctor.

Bottom line

Okra is a nutrient-dense food rich in vitamins, minerals, fiber, and antioxidants. Although research on okra water specifically is limited, the potential health benefits suggest that okra water may present some beneficial properties, such as contributing to blood sugar control, gut health support, and appetite control support.

While some proposed benefits of okra water exist, it is important to note that these potential benefits need more scientific substantiation. If you plan to add this to your diet, it’s advisable to consult with your doctor or registered dietitian. Remember, okra water is not a magical drink and may only complement a well-balanced diet rich in nutrients to support overall beneficial properties.

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