Okra, popularly known as lady’s fingers, is a common ingredient in numerous cuisines around the world. But it is also slowly gaining fame in the wellness industry for having numerous benefits for weight loss, skin and heart health, along with helping diabetic patients manage the condition. But how effective is it actually, and is it worth being a part of your daily diet? We explore these questions, nutritional hacks, and more in this article, so read on to find out!
Introduction to Okra Water
Abelmoschus esculentus is the scientific name for okra, which is a flowering plant with edible green pods. Okra water involves soaking okra pods in water overnight, which gives you this nutrient-rich drink. Vitamins C and K, along with high fiber content, polyphenols, and antioxidant properties, can be found in this drink, which is said to have a wide range of health benefits for the body [1]. A significant component of raw okra is the mucilage in it, which is a gel-like substance that’s naturally produced and plays a key role in the health benefits provided by the plant.
Okra Water Nutrients
While it’s hard to decipher the nutrient content of okra water specifically, here’s the nutritional value of 100g of raw okra according to the USDA [2]:
- Energy: 33 kilocalories
- Protein: 1.93 grams
- Total Fat: 0.19 grams
- Carbohydrates: 7.45 grams
- Dietary Fiber: 3.2 grams
- Sugars: 1.48 grams
- Calcium: 82 milligrams
- Iron: 0.62 milligrams
- Magnesium: 57 milligrams
- Phosphorus: 61 milligrams
- Potassium: 299 milligrams
- Vitamin C: 23 milligrams
- Folate: 60 micrograms
- Vitamin K: 31.3 micrograms
These values highlight okra’s low calorie content and its richness in dietary fiber, vitamins, and minerals, justifying that it can be a great addition to your diet.
Health Benefits of Drinking Okra Water
Below are a few of the many benefits to gain from drinking okra water. However, you also gain more benefits from eating okra, whether it’s cooked okra or raw.
- Helps Balance Blood Sugar – Okra’s polyphenols and fiber may support better blood sugar control and insulin sensitivity.
- Glows Up Your Skin – Rich in vitamins A and C, okra supports collagen production and fights skin-damaging free radicals.
- Aids Weight Loss – Packed with fiber and protein, okra keeps you full longer, while staying hydrated with okra water may boost metabolism. In a study conducted on mice with diabetes, it was observed that they underwent significant loss of body weight after a period of 8 weeks [3].
- Boosts Digestion – Its mucilage and fiber help smooth digestion, soothe the gut, and may ease stomach issues.
- Great for Your Heart – Antioxidants and cholesterol-binding mucilage may help reduce heart disease risk.
- Strengthens Bones – With calcium and vitamin K, okra helps keep bones strong and resilient.
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Okra Water and Diabetes
As explained above, okra is filled with flavonoids, polyphenols, and fiber and this goes a long way in regulating blood sugar levels. A clinical trial found that taking 1,000 mg of okra fruit capsules with okra extract and powder every six hours for eight weeks significantly lowered fasting blood sugar and HbA1c levels [4].
Soluble fiber is known for slowing down digestion, which will impact how sugar is gradually released into the bloodstream and spikes are made manageable. While okra water is often linked to better blood sugar control, research specifically on its effects is limited. If you have diabetes, consult your healthcare provider before adding okra water to your routine.
Risks and Precautions
Okra water can usually be seen as safe, but there might be a few people who have allergic reactions to okra. It’s packed with fructans, which is known to cause bloating, gas, and other issues of digestive discomfort. Okra also contains oxalates, which can lead to stones forming, so those with kidney stones should avoid okra water.
If you’re also taking medications like metformin to manage diabetes, okra water might reduce its effectiveness. But before making any drastic changes to the diet, it’s always good to consult with your healthcare provider about what’s best for you.
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Conclusion
We hope that this article has given you all the information you need for incorporating okra water into your daily routine. Include it as part of a balanced diet and a healthy meal plan in order to get the most out of the benefits it has to offer. From more tips on how you can lead an active and fit lifestyle, check out the JustFit app!
