Moderate evidenceHeart & metabolic

Okra Extract

Dried okra pod or seed powder, whose viscous mucilage slows carbohydrate absorption. Several meta-analyses of randomized trials show small reductions in fasting glucose and HbA1c, though most trials are small and from a narrow set of countries.

Evidence last reviewed: August 2026

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What the science says

Glycaemic control Moderate evidence
A GRADE-assessed systematic review and dose-response meta-analysis of randomized trials found okra consumption reduced fasting glucose and HbA1c, with certainty of evidence rated low to moderate. A separate meta-analysis restricted to type 2 diabetes patients reached similar conclusions.
Lipids and body weight Limited evidence
The same dose-response meta-analysis reported small improvements in lipid profile and anthropometric measures, but with high heterogeneity between trials. These secondary outcomes are less consistent than the glucose findings.
Diabetic nephropathy markers Limited evidence
A triple-blind randomized placebo-controlled trial in patients with diabetic nephropathy found effects on some inflammatory and gene-expression markers alongside glycaemic measures. It was a single trial with surrogate endpoints.

Dosage & safety

Studied doseTrials used roughly 1000–3000 mg per day of okra powder or extract, or about 100 g of fresh okra, for 8–12 weeks.

SafetyGenerally well tolerated; bloating, gas and loose stools are common because of the fibre. Okra is high in oxalate, so it is a poor choice for people prone to calcium oxalate kidney stones. It may add to the glucose-lowering effect of diabetes medication, and it has been reported to reduce metformin absorption, so separate the two by a couple of hours.

Scientific references

Beneficial effects of okra (Abelmoschus esculentus L.) consumption on anthropometric measures, blood pressure, glycaemic control, lipid profile and liver function tests in randomised controlled trials: a GRADE-assessed systematic review and dose-response meta-analysis
Jafari A, Mardani H, Parsi Nezhad B — Br J Nutr, 2025
The Impact of Okra (Abelmoschus esculentus) Supplementation on Diabetes and Obesity Biomarkers in Type 2 Diabetes Patients: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Fan Y, Wu L, Zhang Y — Phytother Res, 2025
The effect of Abelmoschus esculentus L. (Okra) extract supplementation on glycaemic control, inflammation, kidney function and expression of PPAR-α, PPAR-γ, TGF-β and Nrf-2 genes in patients with diabetic nephropathy: a triple-blind, randomised, placebo-controlled trial
Nikpayam O, Saghafi-Asl M, Safaei E — Br J Nutr, 2024

Where to buy

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