Drinking okra water is said to have many health benefits. However, is this beverage truly effective in controlling high blood sugar and cholesterol?
Here are some surprising findings from scientific studies on okra water, according to the medical news website News Medical.
What did the study find?
Studies show that okra is effective in reducing both blood glucose levels, mean arterial pressure (HbA1c), and cholesterol in patients with type 2 diabetes.
Studies in animal models consistently demonstrate that okra extract and seed powder reduce fasting blood glucose, improve insulin sensitivity, and regulate blood lipid levels. In humans, numerous trials have also confirmed these metabolic benefits.
Drinking okra water is said to have many health benefits. However, it is advisable to consult a healthcare professional before consuming okra water regularly. Photo: AI
- A 2023 trial found that using 1,000 mg of okra powder three times daily for 12 weeks significantly reduced fasting blood glucose, HbA1c, total cholesterol, and triglycerides without causing side effects. Subsequent meta-analyses further corroborated these results.
- A review published in the scientific journal Frontiers in Pharmacology in 2023 reported a 14.6 mg/dL reduction in fasting blood glucose levels.
- A 2024 meta-analysis in the journal Frontiers in Nutrition , encompassing nine trials, showed even greater effects: fasting blood glucose decreased by 39.6 mg/dL, HbA1c decreased by 0.46%, bad cholesterol decreased by 7.9 mg/dL, and total cholesterol decreased by 14.4 mg/dL.
- An analysis published in the scientific journal Phytotherapy Research in 2025 included six studies confirming a reduction in fasting blood glucose levels of up to 21.7 mg/dL and a decrease in HbA1c of 0.42%, according to News Medical .
In general, these findings suggest that okra supplementation contributes to lowering blood sugar and dyslipidemia.
How to make okra water
Okra water is made by soaking okra slices overnight. This soaking process extracts soluble fiber, mucilage, and phenolics, which contribute to its blood sugar-regulating effects.
However, the standard dosage in the study was primarily based on dried okra powder in capsule form at a dose of 1,000-3,000 mg/day for 8-12 weeks, often used in conjunction with standard diabetes treatment.
Importantly, consult a professional before regularly consuming okra water. Additionally, okra water may not be suitable for individuals with a history of kidney stones. Okra contains oxalate, a substance that can contribute to kidney stone formation, according to Health.