Okra can be found in cuisines around the world. It's a staple in Southern U.S. cooking, as a key ingredient in dishes such as gumbo; it's also enjoyed as a stewed or deep-fried side dish.
But it also has health benefits that may surprise you.
Research points to okra as a possible tool for diabetes management. If you or a loved one has the disease, here's how okra might be helpful and how you can include it into your diet.
Does Okra Help Control Diabetes?
Controlling diabetes is all about watching your blood sugar level. Losing weight and being active both help. And so does healthy eating.
Okra is low in calories, with almost no fat. It's also loaded with vitamin C, vitamin K, and zinc. But perhaps its biggest benefit, especially for people who have diabetes, is its high amount of fiber.
The fruit of okra -- the green, seedy part of the plant -- contains both soluble and insoluble fiber. Soluble fiber helps lower blood sugar by slowing down how quickly food moves through your digestive system, so sugar is absorbed more gradually. Fiber also makes you feel full, so you may eat less.
Benefits of okra
Studies on animals have found evidence that compounds in okra can help lower blood glucose levels. Only a small amount of research has been done on people. In one review of seven studies that involved about 400 people with either type 2 diabetes or prediabetes, most showed that consuming okra (whether as an extract or powder, cooked, or soaked into "okra water") helped improve fasting blood glucose levels.
Okra side effects
If you want to try okra for its potential health benefits, don't overdo it. Boosting your intake of fiber too quickly can cause bloating and gas. Add it to your diet gradually to give your digestive system time to get used to it.
You should also be cautious if you're at risk for kidney stones. Okra contains a compound called oxalate, which is a component of one type of stone. Eating a diet high in oxalates can contribute to their formation.
Okra might also impact the effectiveness of a widely used diabetes medication. One study found that in diabetic rats, okra water blocked the benefits of metformin, a mainstay of type 2 diabetes treatment.
Talk to your doctor before you make any big changes to what you eat.
Adding Okra to Your Diet
This flowering plant is native to northeast Africa but is grown in warm climates around the world. You may be able to find fresh okra in stores between June and November, but you can get it in the freezer section year-round. When buying fresh, look for bright green fruit pods that are less than 4 inches long, free from bruising, and firm to the touch.
When you cut it, okra releases a sticky substance. It's key for thickening soups, gumbos, and stews. That stickiness can be a turnoff, though; some can't get past the idea that okra is "slimy." Quick-cooking or dry-cooking can get rid of that. Adding vinegar or other acidic ingredients (tomatoes, for example), can help, too.
Okra can be prepared in a variety of ways, in many different dishes, or by itself. One healthy choice would be to lightly fry it, or maybe sauté it with onions and tomatoes. You could also have it raw, pickled, roasted, or steamed.
What Is Okra Water?
Drinking "okra water" is a viral trend, with influencers making a range of health claims, from heart and immune system benefits to clearer skin and better sex. But there's very little scientific evidence to back that up.
Benefits of okra water
Beyond fiber, okra contains several other key nutrients, including antioxidants, minerals, amino acids, and a kind of carbohydrate called a polysaccharide. But it's unclear whether any of these make their way from the whole fruit into okra water.
What you can be sure you're getting from okra water is water. However much you drink adds to the recommended 3-4 quarts of fluid adults should have every day.
Okra water and diabetes
A handful of studies have used okra water specifically to test its effect on blood sugar. In two animal studies, rats that were given okra water lowered their blood glucose levels.
One small study from Indonesia involved people with type 2 diabetes. Those who drank about 8 ounces of okra water every morning for 2 weeks lowered their fasting blood glucose levels more than people in the control group.
How to make okra water
To make okra water, wash and slice a few fresh or frozen pods. Put them in about 8 ounces of water, refrigerate overnight, then strain.
The taste and texture may not appeal to everyone. You can add to it any flavoring you prefer, such as lemon or honey.
Takeaways
It's possible that adding okra to your diet can help with diabetes management. There is some scientific evidence that compounds in this vegetable can have a beneficial effect on blood glucose levels. Okra is also full of nutrients including fiber, vitamins, and minerals. If you want to try it, go slowly. Eating too much fiber all at once can cause gas and bloating. It's always a good idea to talk to your doctor before you make big changes to the way you eat.
Okra and Diabetes FAQs
Can okra lower blood sugar and cholesterol?
Possibly. Research in both animals and people has found some evidence that okra can help lower your blood sugar. Studies on animals found it also helped lower total cholesterol levels. The key to both may be okra's high fiber content.
Who should not eat okra?
You don't necessarily need to avoid it, but if you tend to get kidney stones, be aware that okra contains oxalate -- a compound that can cause stones to form.
What is the healthiest way to eat okra?
The healthiest way to eat okra is any preparation that doesn't add a lot of fat and calories. Try it raw, stewed, pickled, roasted, or sautéed with just a bit of oil.
