by Okra water is the latest health trend to take TikTok by storm. Promoters of the concoction – which is made by soaking the starchy plant in water – claim it has many health benefits, from weight loss aid to improved digestion and hydrated skin.
The best #okrawater TikTok videos posted on the social media site have millions of views. But while the health benefits touted by influencers may sound promising, the science behind these claims is less clear. Here’s what registered dietitians have to say about the viral drink.
What is Okra Water?
Okra water is a homemade concoction that can be made by soaking okra pods (the edible part of the plant) in water for several hours or overnight. The texture of the resulting drink is often described as slimy, due to its mucilage, a gelatinous substance found in many plants including okra.
- calories: 33
- Protein: 1.93g
- Fat: 0.19g
- Carbohydrates: 7.45g
- Fiber: 3.2g
- Sugar: 1.48g
- Potassium: 299mg
- Calcium: 82mg
- Vitamin C: 23mg
- Magnesium: 57 mg
- Phosphorus: 61mg
It is not clear how much of these micronutrients go into okra water, however, and in what amounts. More research specifically done on okra water is needed to determine these details.
What experts are saying about okra water
There’s no arguing that okra itself provides tons of nutrition. Some research suggests that the vegetable may be linked to health benefits such as improved digestion and blood sugar management. But the potential benefits of okra water are not clear.
“Okra water can be considered a healthy drink if you like the taste and are looking for a low-calorie way to add some flavor to your diet,” says Scott Keatley, RD, CDN, a dietitian in private practice in New York City. “There are some vitamins and antioxidants from okra, but you’re not going to be able to extract all the nutrients with just water and you’re going to get almost none of the fiber, which is okra’s biggest health benefit .”
Here’s a closer look at what science says about the potential health benefits of okra water.
May help weight loss
There is no direct evidence that okra water leads to a smaller waistline, but evidence suggests that okra may support weight loss by promoting feelings of fullness and satisfaction due to its high fiber content, which may reduce calorie intake, notes registered dietitian Alyssa Simpson, RDN, owner of Secret Nutrition in Phoenix, Arizona.
“If you enjoy the taste, okra water is a good low-calorie option,” says Keatley, “but infusing water with other fruits or veggies you like can also support weight management. If you’re concerned about the amount of sugar in other fruits, know that you’re still getting sugar from the okra, it’s just in the less sweet form of galactose.”
May Help Manage Blood Sugar
Limited research suggests that okra may help manage blood sugar, likely due to its fiber content and compounds that slow sugar absorption and improve insulin sensitivity, Simpson notes.
The form of okra used in this study was targeted, and further research is needed to determine if the effects of eating okra or drinking okra water would be similar.
May help digestion
It is important to note that okra may cause stomach upset in people who already have digestive problems. “The carbohydrates and fibers in okra may cause digestive discomfort, especially for individuals with conditions such as irritable bowel syndrome,” says Simpson. So be careful if you have a history of digestive issues.
Aids With Hydration
Perhaps the biggest benefit of okra water is that it will help you stay hydrated.
“Okra water is beneficial for hydration because it’s mostly water,” says Simpson. “Also, it provides electrolytes such as potassium and magnesium, which help maintain fluid balance in the body.”
Skin May Benefit
Okra is rich in antioxidants, vitamins, and minerals, which can help nourish and protect the skin, notes Simpson. Because it is not known how much of these micronutrients are in okra water, the benefits of the drink on the skin are unknown.
“Antioxidants in okra may benefit the skin, but there is no strong evidence that okra water is a magic elixir for skin health,” says Keatley. “Increased water intake is the most likely culprit for improved skin.”
Who Should Try (and Who Should Avoid) The Okra Water Trend?
Okra is a nutritious plant-based food that is safe for consumption by most adults. There are no health risks associated with drinking okra water for healthy people, although experts warn against being oversold by the health promises you may find online.
Still, some people may need to be careful when drinking okra and okra water. “Those with a history of kidney stones should be careful, because okra is high in oxalates, which can contribute to the formation of kidney stones,” says Simpson. “Also, the carbohydrates and fibers in okra can cause digestive discomfort, especially for individuals with conditions such as irritable bowel syndrome.”
The Bottom Line on Okra Water
Okra is packed with nutrients and can be a healthy part of your diet. Although it is unclear whether the nutritional benefits of the vegetable translate to okra water, it is a low-calorie drink that can be enjoyed regularly.
