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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.

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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.

How to take it

TimingWith meals, since the effect is on the glucose and lipid response to food.
With food?With food, and with a full glass of water.
Worth knowingOkra is high in oxalate, so it is a poor daily choice if you have had calcium oxalate kidney stones.

Interactions

With medications

  • metformin

    Okra's soluble fibre reduced metformin absorption in animal pharmacokinetic work. separate by at least 2 hours

  • insulin and other diabetes medication

    Okra lowers post-meal glucose and adds to the drug effect. monitor your glucose when you start

With other supplements

  • iron and other mineral supplements

    Viscous fibre reduces mineral absorption when taken together. separate by about 2 hours

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does okra lower blood sugar?

Okra has moderate evidence for small reductions in fasting glucose and HbA1c: meta-analyses of randomized trials agree, but certainty was rated low to moderate and most trials were small and from a narrow set of countries. Effects of okra on lipids and body weight are less consistent.

How much okra powder per day for blood sugar?

Okra trials used roughly 1000–3000 mg per day of okra powder or extract, or about 100 g of fresh okra, for 8–12 weeks. Take okra extract with meals and a full glass of water.

Can I take okra extract with metformin?

Okra's soluble fibre reduced metformin absorption in animal work, so separate okra extract and metformin by at least 2 hours. Okra also adds to the glucose-lowering effect of insulin and other diabetes medication, so monitor your glucose when you start.

Is okra bad for kidney stones?

Okra is high in oxalate, so okra extract is a poor daily choice if you are prone to calcium oxalate kidney stones. Its other common side effects are bloating, gas and loose stools from the fibre.

Scientific references

Related in Heart & metabolic

Herbal medicines: what the evidence says (335)