Okra water is the latest health trend to take TikTok by storm. Proponents of the concoction — which is made by soaking the starchy plant in water — claim it offers numerous health benefits, from aiding weight loss to improved digestion and hydrated skin.
The top #okrawater TikTok videos posted on the social media site have been viewed millions of times. But while the health benefits touted by influencers sound promising, the science behind these claims isn’t so 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 the mucilage, a gelatinous substance found in many plants, including okra.
- Calories: 33
- Protein: 1.93 g
- Fat: 0.19g
- Carbohydrates: 7.45 g
- Fiber: 3.2 g
- Sugar: 1.48 g
- Potassium: 299 mg
- Calcium: 82 mg
- Vitamin C: 23 mg
- Magnesium: 57mg
- Phosphorus: 61 mg
However, it is unclear how many of these micronutrients end up in okra water and in what quantities. More research is needed specifically on okra water to determine these data.
What Experts Say About Okra Water
There’s no argument that okra itself provides a ton of nutrition. Some research suggests that the vegetable may be linked to health benefits such as improved digestion and blood sugar control. But the potential benefits of okra water are unclear.
“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. “It contains some vitamins and antioxidants from the okra, but you won’t be able to get all the nutrients out of it with water alone and you will get almost no fiber, which is the real health benefit of okra.”
Here’s a closer look at what science says about the potential health benefits of okra water.
Can promote weight loss
There is no direct evidence that okra water leads to a smaller waistline, but there is some evidence that okra may support weight loss by promoting feelings of fullness and satisfaction due to its high fiber content, potentially reducing calorie intake, notes registered dietitian Alyssa Simpson, RDN, owner op. of Nutrition Resolution in Phoenix, Arizona.
“If you like the taste, okra water is a good low-calorie option,” says Keatley, “but infusing water with other fruits or vegetables you like can also support weight management. If you’re concerned about the sugar content of other fruits, know that you are still getting sugar from the okra, it is just in the form of galactose, which is not very sweet.
Can help control blood sugar levels
Limited research suggests that okra may help control blood sugar levels, likely due to its fiber content and compounds that slow sugar absorption and improve insulin sensitivity, notes Simpson.
The form of okra used in this study was concentrated, and additional research is needed to determine whether the effects of eating okra or drinking okra water would be similar.
Can help digestion
It is important to note that okra can cause stomach upset in people who already have digestive problems. “The carbohydrates and fiber in okra can cause digestive problems, especially in people with conditions such as irritable bowel syndrome,” says Simpson. So be careful if you have a history of digestive problems.
Hydration aids
Perhaps the biggest benefit of okra water is that it helps you stay hydrated.
“Okra water is beneficial for hydration because it is composed primarily of water,” says Simpson. “Additionally, it supplies electrolytes such as potassium and magnesium, which help maintain fluid balance in the body.”
Can benefit the skin
Okra is rich in antioxidants, vitamins and minerals, which can help nourish and protect the skin, notes Simpson. Because it is unknown how many 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 magical elixir for skin health,” says Keatley. “The 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 food that is safe for consumption by most adults. There are no health risks associated with drinking okra water for healthy individuals, although experts warn against being exaggerated by the health promises you see online.
Still, some people should exercise caution when consuming okra and okra water. “People 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. “Additionally, the carbohydrates and fiber in okra can cause digestive problems, especially in people with conditions such as irritable bowel syndrome.”
The result of Okra Water
Okra is packed with nutrients and can be a healthy part of your diet. While it’s unclear whether the vegetable’s nutritional benefits translate to okra water, it is a low-calorie drink that you can enjoy regularly.