If you’re living with type 2 diabetes, you’ve probably heard about a variety of “natural” remedies that claim to help manage your blood glucose levels. Okra water is one in particular that’s been gaining a lot of attention lately. Some people claim that soaking okra pods overnight and drinking the water can help manage blood sugar, improve gut health, and even regulate weight.

It’s also caught the attention of some DiabetesTeam members: “I heard okra water can lower blood sugar levels and so many other benefits. Has anyone else heard of this, too?”

So, is okra water good for diabetes management? While okra is packed with fiber, antioxidants, and nutrients that support health, research on okra water’s benefits is limited and mixed. We’ll explore what okra water is, what science says about its potential effects on blood sugar, and whether sipping okra water or simply eating okra is the better choice for type 2 diabetes.

Okra Water Benefits

Okra, also called lady’s finger or gumbo, is a plant pod. Although often considered to be a vegetable, it’s actually a fruit that contains edible seeds. Okra water is made by slicing and soaking okra in water for at least eight hours, creating a thick liquid. Okra mucilage is the fiber inside the pods that creates a gel-like substance when okra water is made.

Okra is low in calories and rich in healthy nutrients like vitamin C, vitamin K, and fiber, which can help regulate blood sugar. It’s also rich in antioxidants and plant compounds called polyphenols and flavonoids that can help support your immune system, decrease inflammation, and improve insulin sensitivity, which are all important for diabetes. But is it recommended to add okra to your daily health plan?

One DiabetesTeam member shared a positive experience: “How high is your blood sugar? When I test at home, mine fluctuates between 7.9 and 8.2 (mmol/L). After one week of okra and bittermelon, it dropped to 6.9 (mmol/L).”

Every person’s diabetes health plan is different, so it’s essential to ask your doctor and dietitian whether okra water is right for you. However, several studies have looked at whether okra can help people with type 2 diabetes, and some have shown promising results.

Okra Water for Diabetes: What the Science Says

One study, which included 120 people, looked at the health effects of okra in supplement form. During the study, half of the people took okra capsules (1,000 mg of okra fruit supplement) every six hours for eight weeks, while the other half took a placebo, or a nonactive substance. Those who took the okra had lower fasting blood sugar and A1c levels, suggesting that adding okra supplementation to diabetes treatment may help.

In another study, scientists found that the okra mucilage, which can be extracted in different ways, may improve blood glucose and cholesterol levels. The study concluded that okra mucilage could be a helpful ingredient for improving symptoms related to diabetes.

A larger review combined information from eight studies that included more than 300 people to explore any connection between okra and type 2 diabetes. The review found that okra helped lower fasting blood sugar in those with prediabetes and type 2 diabetes. However, it did not significantly change A1c levels, which is a sign of longer-term blood sugar control.

Overall, the research suggests okra may help reduce blood sugar when combined with a healthy diet and diabetes care plan, but more studies are needed to prove long-term benefits.

Health Risks of Okra Water

Okra and okra water have a few potential drawbacks to keep in mind. Okra contains oxalates, which can increase the risk of kidney stones in people who are sensitive to them. Okra is also high in fructans, a type of carbohydrate that can trigger bloating, gas, or digestive discomfort for people who have a sensitive digestive tract. If you take medication for your diabetes, it’s especially important to check with your doctor for any possible interactions.

Okra or Okra Water: Which Is Better?

Okra mucilage is especially rich in zinc and calcium, even more so than the rest of the okra. This makes it a concentrated source of important nutrients that may contribute to okra’s potential health benefits. However, soaking okra in water and drinking it also removes much of the fiber and nutrients that can help with overall health and regulating blood sugar. Including okra as part of a balanced diet can be more beneficial than relying on okra water.

If you prefer the okra water instead of the okra, go for it. What’s important is that you’re adding beneficial nutrients to your daily diet, like this DiabetesTeam member:

“I cut pieces (of okra), put them in a jar with water, drink that first thing in the morning, and all day. It works. Let me know if it helps you.”

Find What Works for You

Okra can be enjoyed beyond okra water, in many simple and flavorful ways. It pairs well with hearty vegetable dishes like stews, especially those made with potatoes or carrots. You can slice fresh okra into salads or salsas, roast it on its own or with other vegetables, or dry it for a crunchy snack.

But okra does have a naturally slimy texture that may not appeal to everyone.

If you don’t like okra, you can still benefit from the positive health aspects by including other vegetables, such as green beans, zucchini, or leafy greens, in your diet. The key to a healthy diabetes diet is working with your doctor and dietitian to find a balance of protein, carbohydrates, healthy fats, and fruits and vegetables that you enjoy.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

Have you tried okra or okra water? Let others know in the comments below.