How To Make Okra Water Simple? What You Should Know
Okra water is a vegetable-infused drink made by soaking green okra pods in water overnight. Proponents of the drink believe it offers many health benefits, including better blood sugar management, weight loss efforts, and improved digestion. So how to make okra water? In this article, we’ll share with you some tips.
What is okra water?
This is a simple drink made by soaking okra pods in water overnight. When okra is chopped or soaked, the soluble fiber and vegetable nutrients enter the water. Due to the natural mucilage present in okra, the drink thickens slightly. Okra in water is believed to provide numerous health benefits by facilitating the easy intake of vitamins, minerals, and antioxidants. However, while some research supports the health benefits of the okra plant, research on it in particular is lacking.
Nutritional composition
There are currently no standardized nutritional values as it is a homemade beverage. However, raw okra has an impressive nutritional profile, providing a significant portion of your vitamin and mineral needs. It contains vitamin C, folic acid, and vitamin K, among other essential nutrients.
One cup of raw okra contains:
- Calories: 33
- Fat: 0.19 grams (g)
- Sodium: 7 mg
- Carbohydrates: 7.45 g
- Fiber: 3.2 g
- Protein: 1.93 g
- Vitamin C: 23 mg, or 25% of DV10
- Folate: 60 mcg, or 15% of DV12
- Vitamin K: 31.3 mcg, or 26% of DV4 mg, magnesium: 44 DV, or 113% water
Okra is likely to contain minimal amounts of these nutrients because you consume it just as an infused drink and not as a vegetable. A health professional, such as a registered dietitian, can advise you to include it in a balanced diet.
How to make okra water at home?
So how to make okra water? All you need is fresh okra (do not use cooked okra) and water. Here are two easy-to-follow recipes that will guide you through making a nutritious drink that can improve your well-being.
First method:
1. First, wash the okra and cut off the stem.
2. Next, cut the okra pods in half or roughly.
3. Place the okra in a large pot or container and cover with water.
4. Cool and let stand overnight or at least 8 hours.
5. The water will become viscous, slightly thick, taste-neutral, or earthy.
6. Once the okra has soaked in water and turned into a gel, strain it through a fine mesh colander or cheesecloth.
7. Add lemon juice or honey to the water for flavor.
8. Store the okra water in the refrigerator for 3 to 4 days.
Second method:
Constituents:
- 1 teacup water
- 4 medium okra pods
- 1/8 teaspoon salt to taste
- 1/8 teaspoon pepper to taste
1. Start by washing 4 medium okra pods thoroughly under running water to remove any dirt or grime.
2. Cut off both ends of each okra pod, then cut in half lengthwise. You can also use a knife to pierce the pods on both sides. This allows the water to absorb more of the okra’s beneficial ingredients.
3. Slice okra pods into a cup filled with 8 ounces of water, ensuring they are fully submerged. Cover the bowl and leave the okra for at least 8 hours. For a stronger drink, extend the fermentation time to 24 hours.
4. After soaking, gently squeeze the okra pods to release the remaining juices. This step maximizes the removal of nutrients and beneficial compounds. Discard the pods as soon as this step is complete.
5. Add nutrient-rich okra water to a glass and season with 1/8 teaspoon salt and 1/8 teaspoon pepper for a flavorful drink. Enjoy this refreshing drink as part of your daily routine.
Health benefits
Okra water contains a high amount of soluble fiber, antioxidants, and vitamin C, making it a nutritious drink for your body. The health benefits include:
Strengthens the immune system: Okra water contains vitamin C and other nutrients that can help strengthen your immune system and protect your body from infections, viruses, and diseases.
Prevents constipation: The water-soluble fiber in okra, which acts as a natural laxative, can help regulate bowel movements. and reduce symptoms of constipation. It can contribute to weight loss.
Regulates blood sugar levels and helps regulate blood sugar: If you have diabetes or prediabetes, drinking okra water can help stabilize blood sugar levels and improve insulin sensitivity. The fiber in it slows down the absorption of sugar from the intestine into the bloodstream, preventing blood sugar spikes. People with type 2 diabetes can also benefit.
Lowers cholesterol: The water-soluble fiber in this helps lower levels of harmful cholesterol in your blood. By binding to bile acids in your intestines, the fiber prevents their absorption, forcing your liver to produce more bile from existing cholesterol, thereby reducing cholesterol levels.
Okra water, despite requiring further research to confirm its effectiveness in humans, is a safe and potentially beneficial option for consumption. Despite its slimy texture, okra is a nutritious vegetable that is rich in carbohydrates, magnesium, fat, protein, fiber, folate, and vitamins A and C. Let’s discover this unique vegetable in a refreshing new way!
Dangers
Okra water is generally safe for most individuals, but individuals with allergies to it may experience side effects.
Additionally, okra is considered a high-fructose vegetable. Although moderate consumption of fructans is generally safe and well-tolerated, consuming large amounts may cause digestive problems in some people. It can be difficult to determine how much fructans are in this, so it is best to start with small amounts and talk to your doctor about any unwanted side effects.
Finally, this may not be a suitable drink for people with a history of kidney stones. Okra contains oxalates, which are known to contribute to kidney stone formation.
Tips for consuming
If okra water is not your thing, try blending soaked it with 2 or 3 orange slices (about 50 grams) to create a delicious juice. Add ice cubes to a refreshing drink and enjoy the digestive benefits of this delicious blend.
Many people believe that drinking in the morning maximizes its health benefits, but there is no research to support this claim. Discuss the health implications of this vegetable with your healthcare professional before incorporating it into your routine for potential weight loss or blood sugar control.
You can also enjoy healthy okra in a variety of ways. The pods can be prepared in various ways, such as baking, roasting, boiling, pickling, or eating fresh.
