What Is Okra Water?
Okra (Abelmoschus esculentus) is a widely used nutritious vegetable. It goes by many names such as lady’s finger, gumbo, bhindi, and guibeiro. It is an inexpensive and tasty source of protein, fiber, calcium, and iron. Fresh or dried, fried or boiled, okra pods are used in soups, stews, and various other preparations (1). The latest trend is okra water. Who Can Use It? It can be consumed by anyone, but it may be especially beneficial for those with digestive issues, diabetes, and skin problems. How Often? It is recommended to drink a glass of okra water every day. Caution Individuals who are allergic to okra should avoid consuming it. Excessive consumption of okra water may lead to diarrhea, bloating, and gas.
Chef Rowena Murakami says, “Okra water is a drink made out of okra (ladyfinger). It’s a relatively new trend in Japan and the rest of Asia.” Okra water is the ideal solution for those who don’t like okra’s slimy texture or who want to reap its nutrient benefits without spending a lot of time preparing it. Okra water has a few variations. While some like to blend the pods like a smoothie, others take an easy way out and soak them in water overnight or for 24 hours. Some even dice them or halve them and soak them. She adds, “It’s made by blending a few pieces of vegetable with water. The water turns green and has a slimy texture similar to aloe vera juice. It’s said to be very refreshing and it’s often consumed by athletes.” Okra pods appear waxy due to the mucilage that surrounds them. This mucilage contains healthy sugars, including rhamnose, galactose, and galacturonic acid. It is used in Asian medicine as a protective food additive against gastric irritations and inflammations. Okra water contains this highly water-soluble mucilage (2). Okra water is about as nutritious as raw okra pods. This is because many compounds and antioxidants, such as phenolic compounds, present in okra are water-soluble. Thus, the water is infused with the nourishing goodness of okra pods. Certain vitamins and most minerals are also readily soluble (2). Dr. Debanjan Banerjee says, “Okra is a great source of manganese, a mineral highly involved in blood sugar metabolism and regulation. Some proponents of this also claim that it might support weight loss as well.” It is because of this rich nutrient profile that okra water is touted as a healthy beverage.
Nutritional Information
The nutritional values of okra water have not been scientifically determined but are estimated to be similar to that of raw okra pods. Following is the nutritional profile of 100 grams of raw okra pods (3): Okra water contains the B vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, and folate) important for growth and development (3), (4). Dr. Banerjee adds, “It also boasts of high vitamin C content, which acts as an antioxidant, helps fight free radicals, combats the signs of aging, and improves our immune system.” Because most of the nutrients in okra are transferred to the water, it is assumed to have similar benefits to okra. He continues, “Okra water holds many potential health benefits such as weight loss and improvement of blood sugar management.” Okra water is made by soaking okra pods in water overnight. It is also a good source of potassium, vitamin C, folate, and antioxidants like flavonoids and polyphenols. These compounds can help protect the body against oxidative stress. In addition, it is believed to provide various health benefits, including weight loss, blood sugar control, and improved heart health. Learn more about the benefits of okra water in the next section.
Potential Benefits Of Drinking Okra Water
1. May Help Manage Diabetes
Okra water is rich in polyphenols and flavonoids such as quercetin. These compounds have the ability to reduce high blood sugar levels. In several studies, aqueous (water) extracts of okra have decreased blood sugar levels and increased insulin secretion in diabetic rats (5), (6), (7), (8). Several communities have traditionally used okra water for treating high blood sugar levels. These studies provide scientific evidence for its effectiveness.
2. Is A Good Source Of Antioxidants
Okra water has potent natural antioxidants such as phenolic compounds, flavonoids, and vitamin C. These antioxidants prevent oxidative stress and damage by scavenging harmful free radicals. This is beneficial in reducing early signs of aging, such as wrinkles and skin damage. It also helps protect against sun damage (9), (10), (11), (12).
3. May Boost Immunity
Sugars from okra are soluble in water. Crude okra polysaccharides (sugars) may enhance immune response, help fight microbes, increase spleen function, and control immune signal production (13), (14).
4. May Fight Infection
Okra water is a good source of antibacterial and phenolic compounds. Okra extracts can inhibit the growth of pathogenic bacteria such as Mycobacterium, Escherichia coli, and Staphylococcus aureus (10), (15).
5. May Promote Heart Health
Okra water has bioactive compounds that can reduce the levels of heightened lipids (fats) in the blood. In a few studies, crude okra water extract reduced different lipid fractions (total cholesterol, triglycerides, and LDL) and atherogenic index (a measure of cardiovascular risk). Hence, okra water extract modulates cholesterol levels in the blood. This reduces the risk of heart diseases such as atherosclerosis (the buildup of fats, cholesterol, and other substances in and on your artery walls) (16), (17). In addition, okra is said to possess anti-inflammatory properties that help reduce inflammation in the body (18).
6. May Boost Eye Health
Okra water may aid in improving your eye health. The vitamin A and other antioxidants present in okra may protect against eye problems such as cataracts and glaucoma. The beta-carotenes, which are precursors to vitamin A, along with lutein and xanthine, may promote better vision (19). Additionally, its high vitamin C content may protect the lens from oxidation (3), (20). Include this nutritious and flavorful vegetable in your diet not only for its taste but also to promote good vision. While okra can be consumed daily, you can try okra water to reap its various medical benefits. Dr. Banerjee says, “To reap the benefits that this vegetable holds, you can opt for an alternative by drinking okra water early in the morning on an empty stomach. Basically, this is done by soaking okra pods in hot water for over 24 hours.” Maxloh, a blogger, shares in one of his blog posts a natural remedy for managing sugar levels in case of diabetes using okra. The remedy involves cutting okra pieces, soaking them in water overnight, and drinking the water in the morning. He shares how his sister stopped taking insulin after using this remedy. He writes, “Keep doing it on a daily basis. Within two weeks, you will see remarkable results in the reduction of your sugar (i).”
How To Make Okra Water
What You Need
4 to 5 okra pods Water
How To Prepare
Tips To Drink Okra Water
Drink it early in the morning on an empty stomach: Banerjee says, “Okra is best consumed on an empty stomach early in the morning. For optimal results, it’s best to combine this with a healthy diet rich in nutrient-dense foods.” To improve the taste: Season the okra water with salt and pepper or squeeze in the juice from oranges and lemons if you find it bland. Add it to your smoothie: Make it part of your daily healthy smoothie routine for added benefits. To save time: Instead of soaking the okra pods overnight, boil them. Mix it in other dishes: Okra water can be added to soups, stews, and other dishes. Since it does not have a distinctive taste, it will not interfere with the taste of the main dish.
Possible Downsides
Dr. Banerjee says, “Generally, drinking okra water is considered safe. However, for people allergic to this plant, it might pose significant adverse reactions.” While okra water has many benefits, overindulgence may prove to be harmful. He concludes, “This plant is quite high in fructans, a carbohydrate which can cause digestion issues for some people when consumed in large amounts. It’s better to consult your doctor first before deciding on taking this, especially if you’re allergic to this plant.” Anecdotal evidence also suggests that okra water may cause nausea, vomiting, and allergic reactions in some people. Moreover, it may interact with some medications. However, there is limited data available to prove these claims. Note: Before incorporating okra water into their diet, people who have allergies to related plants, such hibiscus or other members of the Malvaceae family, should proceed with caution. Please consult your doctor first to avoid any adverse reactions. When should I start drinking okra water? Okra water can be had any time during the day. However, one should start drinking this water on an empty stomach to reap the maximum benefits. Blanca Garcia, RDN, adds, “Okra can be consumed at night. If you miss some nutrients during the day, you can replenish them with okra water without adding extra calories.” What does okra water do to a woman’s body? Okra water is loaded with many nutrients like vitamins and minerals like vitamin C, folate, fiber, and antioxidants that are crucial for women’s health. It also benefits pregnant women. Garcia says, “There isn’t research to indicate that okra can make you fertile, but by adding foods that increase vitamins and minerals, you can improve your chances of becoming pregnant.” Does okra clean out your system? Yes, okra helps in the cleansing of the system. The mucilage in it helps flush out the toxins. Garcia adds, “The stomach does not need to be “cleaned”; it self-cleans through cell regeneration. To achieve the regeneration of cells, a good steady influx of vitamins and minerals are important in the processes the body needs to replenish cells in the stomach to keep it healthy.” Is okra water good for kidneys? Yes, okra water is good for kidneys. It reduces kidney damage effectively. Garcia says, “The body does not need to be detoxed by any foods; the body has the liver that helps detox the body from toxins and medications consumed. The kidneys help clean the blood and remove waste from the body. But what okra can do is help provide the nutrients necessary for the liver and kidneys to stay healthy and function well.” How many days can I take okra water? Okra water can be had every day. What does okra water do to a man? Okra may help in improving blood sugar control and aids in weight loss in men.
Illustration: Is Okra Water Healthy? Its Benefits Recipes And Side Effects
Learn more about the amazing health benefits of okra water. Watch this video to discover how drinking okra water can help improve your overall health and well-being.
