Okra juice is the latest health trend to take TikTok by storm. Proponents of the mixture, made by soaking the starchy plant in water, claim it provides numerous health benefits, from aiding weight loss to improving digestion and moisturizing the skin.
Top TikTok videos on #okrawater posted on the social media site have millions of views. But while the health benefits touted by influencers seem promising, the science behind these claims is less clear. Here’s what registered dietitians say about the viral drink.
What is Okra Juice?
Okra juice is a homemade mixture 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: 23 mg
- Magnesium: 57 mg
- Phosphorus: 61 mg
However, it is unclear how much of these micronutrients pass into the okra juice and in what quantity. More research specifically conducted on okra juice is needed to determine this data.
What Do Experts Say About Okra Juice?
There’s no disputing that okra itself provides tons of nutrients. Some research suggests the vegetable may be linked to health benefits such as better digestion and blood sugar management. However, the potential benefits of okra juice are unclear.
“If you enjoy the taste and are looking for a low-calorie way to add some flavor to your diet, okra juice can be considered a healthy beverage,” says Scott Keatley, RD, CDN, a dietitian in private practice in New York City. “Okra has some vitamins and antioxidants, but you won’t be able to extract all the nutrients with water alone and you won’t get nearly any of the fiber, which is the real health benefit of okra.”
Let’s take a closer look at what the science says about the potential health benefits of okra juice.
May Help Weight Loss
There’s no direct evidence that okra juice slims the waistline, but according to registered dietitian Alyssa Simpson, RDN, evidence suggests that okra may support weight loss by promoting feelings of fullness and satisfaction due to its high fiber content, and potentially reducing calorie intake. Nutrition Resolution in Phoenix, Arizona.
“If you like the taste of okra juice, it’s a good low-calorie option,” Keatley says. “But mixing the juice with other fruits or vegetables you like can also support weight management. If you’re worried about the sugar content of other fruits, know that you’re still getting sugar from okra, which only in the form of galactose, which is not very sweet.”
May Help Manage Blood Sugar
Simpson notes that limited research suggests okra may help manage blood sugar, possibly due to its fiber content and compounds that slow sugar absorption and increase insulin sensitivity.
The form of okra used in this study is concentrated, and additional research is needed to determine whether the effects of eating okra or drinking okra juice would be similar.
May Aid Digestion
It is important to note that okra may cause stomach upset in people who already have digestive problems. “The carbohydrates and fiber in okra can cause digestive upset, especially in people with conditions such as irritable bowel syndrome,” says Simpson. So be careful if you have a history of digestive problems.
Helps fluid intake
Perhaps the biggest benefit of okra juice is that it helps you stay hydrated.
“Okra juice is good for hydration because it is mostly water,” says Simpson. “It also provides electrolytes such as potassium and magnesium, which help maintain fluid balance in the body.”
May Benefit the Skin
Simpson notes that okra is rich in antioxidants, vitamins and minerals that can help nourish and protect the skin. Since it is not known how much of these micronutrients are in okra juice, the benefits of the drink for the skin are also unknown.
“The antioxidants in okra may benefit skin, but there is no strong evidence that okra juice is a magic elixir for skin health,” says Keatley. “Increased water intake is the most likely culprit for better skin.”
Who Should Try (and Who Should Avoid) the Okra Juice Trend?
Okra is a nutritious, plant-based food that is safe for consumption by most adults. Drinking okra juice does not pose any health risks for healthy individuals, but experts warn not to get too carried away by the health promises you may encounter on the internet.
However, some people may need to be careful when consuming okra and okra juice. “Those with a history of kidney stones should be careful because okra is high in oxalates, which can contribute to kidney stone formation,” says Simpson. “Additionally, the carbohydrates and fiber in okra may cause digestive upset, especially in people with conditions such as irritable bowel syndrome.”
Summary of Okra Juice
Okra is full of nutrients and can be a healthy part of your diet. Although it is unclear whether the vegetable’s nutritional benefits translate into okra juice, it is a low-calorie drink that can be consumed regularly.