The Amazing Powers of Okra Water (It’s the Okra, Not the Water)

“Okra water” is the latest fascination of the social-media crowd, with claims that this somewhat off-putting concoction is a natural remedy for blood-sugar regulation, weight loss, improved digestion, better skin health and even as a personal lubricant. But what does science tell us about this novel way to accrue the benefits of okra?

How To Make It

Okra water is made by slicing open okra pods to expose the seeds and mucilage, and then soaking those pods in water overnight. After you strain the mixture, you’re left with a slightly slimy drink that is alleged to lower blood sugar. In fact, it might -- in small amounts -- but for most people the results aren’t significant enough to warrant drinking this mix. If you’re determined to try it, add a squeeze of lime, lemon or a little blended watermelon for better flavor.

What Is Mucilage, Anyway?

Mucilage is the slimy inside of the okra pods — it’s where a lot of the soluble fiber in okra is found. Soluble fiber has many benefits, including lowering blood sugar by slowing down digestion, giving our bodies a chance to better absorb the carbohydrates we consume.

In truth, okra doesn't actually contain many carbohydrates, so that benefit isn’t as great as when you consume fruits with a lot of natural sugar. If there aren't carbohydrates along with the fiber, the soluble fiber has nothing to act on.

Some research suggests that okra could be a good option for lowering blood sugar because it's heavy in antioxidant components that help improve insulin resistance and the function of some cells in our pancreas. But more research needs to be done; okra water itself, as opposed to okra, hasn’t really been studied.

Soluble fiber also helps bring down cholesterol. It binds to our LDL — or “bad” — cholesterol molecules and helps us excrete them rather than absorb them into our bloodstream. Okra water might help that, too, but there’s currently no research to support that.

Will This Work with Any Vegetable?

No. It’s applicable to okra because of the mucilage, which gets into the water via soaking.

What Are You Missing Out on Here?

Okra water is not the best way to get all of the benefits of okra, which is a great source of vitamin K, magnesium, folate, potassium and calcium. Those nutrients are not all contained in the mucilage; you have to consume other parts of the pod as well. (Roasting the pod will help get rid of some of the slime, but you’ll lose soluble fiber too.)

Vitamin K, for example, serves a number of functions in the body; one of the most important is clotting. Vitamin K helps to make up some of the blood-clotting proteins our bodies need to stop bleeding when we are wounded. It also helps to strengthen bones. You can get 70 percent of your daily requirement of vitamin K with just one cup of okra (the pods, not the water).

It’s Not for Everyone

Those with digestive issues like irritable bowel syndrome or inflammatory bowel disease should hesitate when it comes to okra water, especially if they’re having active symptoms. Okra — and okra water — contains fructans, a type of carbohydrate that is poorly absorbed in the small intestine and can cause irritation for those with sensitive intestinal systems.

This content is not AI generated.