A member of the mallow family, cousin to hibiscus, cotton, and cocoa, okra is one of the world’s oldest cultivated crops, with origins in Africa — specifically around Ethiopia and Eritrea — dating back over 1000 years.
Its use as both a food and a medicinal plant developed alongside its cultivation, but it took the arrival of the Internet for it to become a viral sensation for supposedly managing blood glucose levels. Okra, and specifically okra water, has gone through periods of popularity, but it’s currently hotter than ever: Pinterest alone reported a 470% spike in searches for the term from June 2023 to June 2024.
With its popularity at an all-time high, it’s important to know the science behind the consumption of this viral veggie. Is eating okra or drinking okra water actually helpful when it comes to controlling glucose? Most importantly, is it safe for people with diabetes or for anyone seeking to improve their overall health?
The Data on Okra
The nutritional benefits of all of okra’s various components — its leaves, pods, seeds, and mucilage — have been studied, although not widely. One of the first research efforts to identify the potential efficacy of okra in glucose control was a 1989 Japanese study. It showed that the mucilage of the vegetable has a significant hypoglycemic effect due to its backbone chain that consists mainly of L-rhamno-D-galacturonan.
In 2018, further research was performed in which the water extract of the okra was prepared in order to isolate the leading polysaccharide fraction, which was again found to be rhamnogalacturonan. In this study, the rhamnogalacturonan was found to decrease blood glucose levels and glucose tolerance.
A 2023 meta-analysis of studies from Medline and Scopus came to the conclusion that “ okra treatment in prediabetic and T2D [type 2 diabetes] patients has beneficial effects on glycemic control, as demonstrated by a significant reduction in the level of FBG [fasting blood glucose].” It’s important to note that after a detailed literature search, various issues disqualified all but eight studies in this meta-analysis.
In addition to its benefits for blood glucose, okra is high in vitamins, especially vitamin K: One cup of okra provides almost 70% of the daily recommended target for this important nutrient, which is critical for blood clotting and bone health. Okra also delivers high quantities of magnesium, folate, potassium, and calcium.
As far as the science goes, it would seem that okra measures up to the hype. Doctors are skeptical, though.
“There’s very little clinical evidence that okra water has any meaningful impact on blood sugar levels,” said Ali Chappell, PhD, MS, RD, and CEO of Lilli Health, Houston, which specializes in low-insulin lifestyle design. “That being said, it is high in soluble fiber, which can help you feel more full, leading to less overeating and, in turn, could support better blood sugar control.”
Michael Aziz, MD, an attending physician at Lenox Hill Hospital in New York City, is even more strident in his cynicism regarding the efficacy of the potion.
Okra is a vegetable. But using okra as the basis for a health drink?
“The users claim that chopping up okra, soaking it in water, and refrigerating it overnight before drinking it every morning boasts all sorts of benefits, from helping with pregnancy and diabetes to increasing sex drive and boosting gut health,” he said.
Aziz said the main benefit he can see from the okra water delivery actually comes from drinking more water. He acknowledged that there may be some effect on glucose levels. “The drinkers report feeling more energized and having a lower blood pressure. It appears okra water can drop sugar levels. There are no scientific studies to back up these claims,” he said. “Any benefits from drinking okra water will be from staying hydrated.”
Why Okra Water?
Okra can be a bit of an acquired taste. While eating the whole pod provides more nutritional benefits, the mucilage, or “slime,” that contains its beneficial compounds can be a turnoff when the vegetable is stewed or boiled. Of course, there are other ways to cook okra that don’t leave it with a slimy finish, like deep-frying — not the healthiest way to eat anything — or roasting. When it comes to the use of okra for health benefits, it seems that okra water has become popular because it’s a quick and easy way to get the desired nutritional compounds without actually eating a bunch of vegetables.
Okra is a vascular vegetable with a high-water concentration, and the compounds shown to be effective in glycemic control come from its mucilage. Okra water is made by slicing the okra pods in half lengthwise in order to expose the most surface area, then soaking them in water overnight. The water is then strained, and the okra is discarded. The water will be a bit thick from the mucilage, but that’s where the nutrients are.
Who Should Steer Clear of Okra Water
Okra water is generally innocuous, but doctors say that anyone with gastrointestinal conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) should use caution when drinking okra water. Okra contains fructans, which are a type of fermentable oligosaccharide, disaccharide, monosaccharide, and polyol. These are short-chain carbohydrates that are poorly absorbed in the small intestine. For individuals with IBS or IBD, these undigested carbohydrates can ferment in the colon, leading to unpleasant gastrointestinal side effects.
Additionally, even though the okra itself is discarded when making okra water, the water still gains a relatively high fiber content from the mucilage. While fiber is generally good for gut health, the type and amount of fiber can be problematic for people with IBD, particularly during a flare-up. Okra contains both soluble and insoluble fiber. While soluble fiber, like the mucilage, can be soothing and help regulate bowel movements, a sudden increase in fiber consumption or a large amount of any fiber can sometimes exacerbate symptoms like cramping and diarrhea during an IBD flare. During active inflammation, the gut lining is highly sensitive, and even beneficial fibers can be irritating or contribute to discomfort.
Even though okra is in the mallow family, it’s often discussed in the same context as nightshade vegetables because it contains compounds that some individuals with inflammatory conditions, including IBD, say exacerbate their symptoms. While the science regarding this connection is not fully conclusive, anecdotal evidence from patients with IBD suggests that some find relief by avoiding such foods.
Lenox Hill’s Aziz added some additional cautions.
“Okra water can cause bloating, as it has slimy mucilage if drunk in excess,” he said. “It is also high in oxalates, which can lead to the formation of kidney stones.”
As for its ability to control glucose, he said it can cause hypoglycemia, leading to a need for careful monitoring of blood sugar, especially when being used by people with diabetes.
As with any other food, it is possible to have an allergy to okra. It’s also possible to have a contact reaction to okra, though both this type of allergy and the food allergy are rare.
Make This at Home
To give okra water a try, take 4-6 fresh okra pods that are free from blemishes, and wash them under the tap to clean them off. Slice them in half lengthwise and put them into a jar with 1-2 cups of water — filtered or distilled is recommended. Use more water for a less viscous beverage and less water for a thicker beverage. Put the lid on the jar and refrigerate overnight.
In the morning, strain the liquid through a colander or through cheesecloth into a glass. Squeeze the pods to get more of the mucilage out if so desired. Add a lemon or some mint for extra flavor.
“Adding a flavor to the water, whether it is lime or cucumber, will add a twist and more likely make you drink more water and stay hydrated,” Aziz said.
Viral videos may recommend that the okra water be consumed first thing in the morning, but there is no evidence that the time of day makes any difference in whatever benefits may be derived from the okra water — or not.