Last update: November 20, 2024
6 minute read
Okra Water Benefits
Discover the potential health benefits of okra water, including its effects on blood sugar and nutrition profile. Learn how it compares to other beverages and what the latest research says.
By Stephanie Wright, RN, BSN
Edited by Dr. Dimitar Marinov, MD, RDN, PhD
Curious about a simple vegetable transforming your health routine? Discover the potential of okra water, its benefits, and nutritional value. We'll explore how it may affect blood sugar, provide antioxidants, and compare it to other popular drinks. Plus, key tips for adding it to your diet.
Key takeaways
- Okra may help lower blood sugar levels, but more research is needed
- It's rich in antioxidants like polyphenols and vitamins A and C
- Okra water is a low-calorie beverage option compared to many other drinks
What is okra?
Okra is a popular vegetable grown worldwide, especially in the tropical and subtropical regions of Africa and Asia, with an estimated annual production of six million tons.
In Pakistan, it's cultivated on 15,081 hectares, producing 114,657 tons each year. India is the top producer of okra globally, growing it on 509,000 hectares, with an annual production of 6.1 million tons and a yield of 12 tons per hectare.
Okra water is a simple drink made by soaking okra pods in water, often overnight, to extract some of the nutrients and beneficial compounds from the vegetable.
What are the potential health benefits of okra water?
Blood sugar management
Studies suggest that okra water might have a positive effect on blood sugar levels. Research has suggested that okra treatments lowered fasting blood glucose levels more than in control groups. However, it's crucial to note that more research is needed to confirm these effects.
Moreover, there's no guarantee that the beneficial nutrients in okra that play a role in lowering blood sugar will go into the water with just soaking. Therefore, blending may be required to reap full benefit.
VitaRx Tip
If you're taking metformin for diabetes, be aware that okra may interfere with this medication.
Antioxidant powerhouse
Okra is packed with powerful antioxidants, including:
- Polyphenols
- Vitamin C
- Vitamin A
These compounds may help reduce oxidative stress and inflammation in the body. This potential antioxidant boost could contribute to overall health and wellness. However, not all of these nutrients are water soluble and would go into the water during soaking.
Nutrient content
Okra itself is a nutrient-dense vegetable, and some of these beneficial compounds may transfer to okra water. Key nutrients include:
- Magnesium
- Potassium
- Vitamin K
These minerals support various bodily functions, from bone health to proper muscle function. Additionally, some research indicates okra may have anti-fatigue properties, although more studies are needed in this area.
Nutritional profile of okra water
Calorie content
While exact calorie counts for okra water aren't available, we know that okra itself is extremely low in calories (only 30-50 calories per 100g depending on the origin and water content of okra). This makes okra water a potentially excellent choice for those watching their calorie intake. In fact, the calorie content of okra water will be pretty much 0 if the okra is soaked.
Count calories correctly
If the okra is blended to ensure you reap all of its benefits, then the calorie content of the whole drink will depend on the amount of okra added.
Fiber content
Okra is high in fiber (3-8g per 100g, depending on the origin and water content). While it's unclear how much fiber transfers to the water, some soluble fiber may infuse into the drink. This could potentially:
- Aid digestion
- Promote feelings of fullness
- Help slow sugar absorption in the intestines
Electrolytes
Okra contains minerals like potassium, calcium, and magnesium. Some of these electrolytes may infuse into the water, potentially supporting hydration beyond what plain water offers.
Health made easy: your go-to resource for essential vitamins and supplements
Okra water vs. other beverages
Sugar content
Compared to many fruit juices and sodas, okra water is significantly lower in sugar. This makes it a potentially better choice for those looking to reduce their sugar intake.
Calorie comparison
Okra water is likely to be much lower in calories than most sweetened beverages, or even completely calorie-free, depending on how it was prepared. This could make it an attractive option for those managing your body weight.
Nutrient density
While plain water is excellent for hydration, okra water may offer:
- Higher antioxidant content
- More potential health benefits
- Some nutrient value
VitaRx Tip
Okra water contains much lower concentrations of nutrients compared to eating whole okra, unless the okra is blended into the water.
How to use okra water
Suggested consumption
Based on the studies mentioned earlier, drinking about 8 ounces of okra water every morning for a couple of weeks might be a good starting point. However, listening to your body and adjusting as needed is essential.
Precautions and considerations
Before adding okra water to your routine, especially if you're considering it for medicinal purposes, it's crucial to:
- Consult with a healthcare provider
- Be aware of potential interactions with medications, particularly diabetes drugs
Limitations and future research
Current state of scientific evidence
While the potential benefits of okra water are intriguing, it's important to understand that scientific evidence is still limited. Research has focused on okra consumed as a whole food rather than in water form.
Whole okra vs. okra water: Which is better?
It's likely that whole okra provides more nutritional benefits than okra water alone. The process of making okra water, depending on the method, may result in some nutrient loss compared to eating the vegetable in its entirety.
Areas for further investigation: The future of okra water research
Future studies could explore:
- Long-term effects of okra water consumption
- Optimal preparation methods for maximum nutrient retention
- Specific health conditions that might benefit most from okra water
Frequently asked questions (FAQ)
Here are some of the most frequently asked questions about okra water.
Final thoughts
Okra water may offer potential benefits like blood sugar management and antioxidants, though more research is needed. It's best to consult a healthcare professional before adding it to your routine, especially if you have existing health conditions.
Whole okra likely provides more nutrition, so combining both might be beneficial. While not a miracle cure, okra water can be a simple addition to a balanced, healthy diet.
Sources and references
- Okra ameliorates hyperglycaemia in pre-diabetic and type 2 diabetic patients: A systematic review and meta-analysis of the clinical evidence
- Antioxidant and Anti-Fatigue Constituents of Okra - PMC
- Chemical Composition, Nutritional Value, and Biological Evaluation of Tunisian Okra Pods (Abelmoschus esculentus L. Moench)
- NIH - Okra: A Potential Functional Food for Metabolic Syndrome Management
- Okra (Abelmoschus esculentus L.) as a Potential Functional Food Source of Mucilage and Bioactive Compounds with Technological Applications and Health Benefits
Author
Stephanie Wright
Stephanie brings over 13 years of diverse nursing experience to the table, having honed her expertise in critical care, mental health, and utilization management. Her journey as a registered nurse across these various healthcare sectors underscores her adaptability and deep commitment to patient care.
Fact checker
Dr. Dimitar Marinov
Dr. Marinov has years of experience in scientific research and preventive and clinical medicine. His publications in peer-reviewed journals are on nutritional status, physical activity, and musculoskeletal disorders among adolescents.
At VitaRx, we're not just passionate about our work — we take immense pride in it. Our dedicated team of writers diligently follows strict editorial standards, ensuring that every piece of content we publish is accurate, current, and highly valuable. We don't just strive for quality; we aim for excellence.
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