Anti-Diabetes Benefits of Spinach

Spinach, made famous by the cartoon character Popeye, is a leafy green vegetable with edible leaves that can be eaten raw or cooked. It is helpful for eye health, blood pressure control, protection against cancer and diabetes, stronger bones, digestive health, and healthier skin, hair and blood.

In this article, we will focus on the anti-diabetic properties of spinach, the summary of which is in Exhibit 1 below.

Disclaimer: Irrespective of what Hippocrates said, food is not medicine; the two serve different purposes. Do not consume any food item in lieu of your medications. Use the information in this article to learn about the benefits, read more from the reference links, and have a healthy discussion with your doctor. Only after her consent can you incorporate that food into your diet; don’t do it on your own.

Nutrients in Spinach

There are many antioxidant plant compounds in spinach that play protective actions against various disorders:

• Quercetin
• Carotenes
• Kaempferol
• Nitrates
• Lutein and Zeaxanthin
• Alpha-lipoic acid (ALA)

Anti-Diabetic Benefits of Spinach

Spinach and Insulin Resistance

• Insulin resistance, or the body’s inability to use insulin for utilising blood glucose, is considered the primary cause of developing type 2 diabetes.
• Nitrates in spinach help reduce insulin resistance.

Spinach and Blood Glucose Spikes

• Dietary fibres in spinach reduce a spike in blood glucose after a meal and help in better post-meal blood glucose control.

Spinach and Satiety

• Spinach increases satiety levels after a meal. This effect is due to its fibres as well as water content.
• Spinach consumption reduces hunger pangs and cravings, helping one to curb excess calorie consumption.

Spinach and Fat Metabolism

• Spinach has alpha-lipoic acid (ALA), which improves fat metabolism and weight reduction in obese patients.

Spinach and Inflammation

• Type 2 diabetes increases inflammation in the body, which can cause heart disease as well as many other degenerative diseases.
• Nitrates in spinach reduce inflammation, which helps in the control and management of diabetes, including type 1 diabetes.

Spinach and Diabetic Neuropathy

• Diabetic neuropathy is a complication in people with long-standing diabetes, in which nerves are damaged due to high blood glucose over a long period. The main symptoms are pain and numbness in the hands and legs. Some people develop problems with heart rate, bladder control, and intestinal food movement.
• ALA is thought to help in diabetic neuropathy by preventing oxidative nerve damage.

How Much Spinach to Consume?

• Experts suggest consuming a cup (seventy-five grams) a day. But eating various vegetables daily and consuming spinach every two to three days is better.
• If you are susceptible to kidney stone formation, have damaged kidneys, or are on blood-thinner medicines, avoid consuming spinach without consulting your doctor.

Most of the information in this article is taken from my upcoming book on the medicinal properties of foods, such as spinach. This article is a summary of my detailed write-up on my Health Sachet website, with links to research claims. Go to www.healthsachet.com and search for the following article: