Spinach carbs
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Carbohydrates in Spinach: An Overview
Spinach Carbohydrate Content
Spinach is a leafy green vegetable known for its low carbohydrate content. It is often included in diets for its nutritional benefits and minimal impact on blood sugar levels. The carbohydrate content in spinach is relatively low, making it a suitable option for those monitoring their carbohydrate intake.
Spinach and Metabolic Health
Spinach-Derived Thylakoids and Insulin Sensitivity
Research has shown that spinach-derived thylakoids can significantly improve insulin sensitivity and reduce insulin levels in obese women with polycystic ovary syndrome (PCOS) when combined with a calorie-restricted diet. In a 12-week clinical trial, participants who consumed 5 grams of spinach-derived thylakoids daily experienced notable decreases in weight, waist circumference, fat mass, and insulin levels compared to a placebo group1. This suggests that spinach, through its thylakoid content, can positively influence metabolic health.
Spinach and Non-Alcoholic Fatty Liver Disease (NAFLD)
Studies on animal models have demonstrated that spinach consumption can ameliorate the effects of a high-fat diet, which often leads to non-alcoholic fatty liver disease (NAFLD). In rats, spinach supplementation improved gut microbiota composition, reduced fasting glucose levels, and lowered total and LDL cholesterol levels. These changes were associated with a reduction in liver cholesterol accumulation and improved steatosis biomarkers2. Another study highlighted that dietary carotenoids from spinach could modulate lipid metabolism in the liver, increasing monounsaturated and polyunsaturated fatty acids while reducing cholesterol levels3.
Conclusion
Spinach, with its low carbohydrate content, is a beneficial addition to diets aimed at improving metabolic health. Its components, such as thylakoids and carotenoids, have been shown to enhance insulin sensitivity, improve lipid profiles, and support liver health. These findings underscore the potential of spinach as a functional food in managing conditions like PCOS and NAFLD.
Sources and full results
Most relevant research papers on this topic
The effects of spinach-derived thylakoid supplementation in combination with calorie restriction on anthropometric parameters and metabolic profiles in obese women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled clinical trial
Spinach-derived thylakoid supplementation combined with calorie restriction significantly improves anthropometric indices and insulin sensitivity in obese women with polycystic ovary syndrome.
RCT
Very Rigorous JournalSpinach consumption ameliorates the gut microbiota and dislipaemia in rats with diet-induced non-alcoholic fatty liver disease (NAFLD).
Spinach consumption can partially improve gut microbiota and reduce blood lipids and glucose in rats with diet-induced non-alcoholic fatty liver disease.
Ameliorative Effect of Spinach on Non-Alcoholic Fatty Liver Disease Induced in Rats by a High-Fat Diet
Spinach consumption can improve liver lipid metabolism and reduce cholesterol in rats with steatosis induced by a high-fat diet, but does not affect inflammation or oxidative stress biomarkers.
Non-RCT
Animal StudyThe food matrix of spinach is a limiting factor in determining the bioavailability of beta-carotene and to a lesser extent of lutein in humans.
Enzymatic disruption of the matrix in spinach enhances beta-carotene bioavailability, but not lutein bioavailability.
RCT
Highly CitedNutritional profile of spinach and its antioxidant & antidiabetic evaluation
Spinach has good nutritional value and potential nutraceutical values, with methanolic extract showing antioxidant and antidiabetic effects.
In Vitro StudyQuantitative Evaluation of Carbohydrate Levels in Green Leafy Vegetables for Home use by UV-Visible Spectrophotometer
The developed method accurately estimates carbohydrates in green leafy vegetables, aiding in determining calorie needs for general population and athletes.
Effect of Growth Stages and Lactic Acid Fermentation on Anti-Nutrients and Nutritional Attributes of Spinach (Spinacia oleracea)
Fermentation using Lactic acid bacteria significantly improves the nutrient-delivering potential of spinach by reducing antinutrients and toxicants, while maintaining its nutritional attributes.
Low-Carbohydrate Diet
Low-carb diets restrict carbohydrate consumption, often for obesity or diabetes treatment, by replacing high-carb foods with higher fat and moderate protein foods.
Bioavailability of carotenoids from spinach and tomatoes.
A regular intake of spinach and tomato puree increases plasma carotenoid concentrations, with the addition of tomato puree not decreasing lutein levels.
Total and individual carotenoids and phenolic acids content in fresh, refrigerated and processed spinach (Spinacia oleracea L.).
Spinach's carotenoids and phenolic acids are affected by storage and heating, with best preservation achieved after one day at 4°C.
Highly Cited