Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/raw-spinach

Raw spinach

CARBS

3.6 g

PROTEINS

2.9 g

FATS

0.4 g

Raw spinach is highly advisable for managing diabetes due to its low carbohydrate content and high nutrient density.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Very low

Fiber: 2.2 g

Key Nutrients: Vitamin A, Vitamin C, Iron, Calcium

Health Impact: Spinach has a minimal impact on blood sugar levels due to its low carbohydrate content and slow digestion rate, which helps in maintaining stable insulin responses.

💉 Suggested Bolus

Typically, no bolus adjustment is needed due to the low carb content.

🍽️ Best Paired With (Veg)

Avocado – Provides healthy fats that help with satiety and blood sugar control.
Nuts – Adds crunch and healthy fats, which can help slow digestion and the absorption of nutrients.
Feta cheese – Adds protein and flavor without significant carbs, enhancing the meal's taste and nutritional value.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein source that helps stabilize blood sugar levels.
Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
Boiled eggs – High in protein and fats, very low in carbs, perfect for blood sugar management.

🥄 Smart Substitutes

Kale – Higher in vitamin C and provides a different texture for variety in meals.
Swiss chard – Offers a similar nutrient profile with a slightly sweeter taste.
Arugula – Peppery flavor, adds a spicy kick to salads without adding carbs.

⏱ Blood Sugar Timeline

0–15 min: No significant impact on blood sugar levels.
30–60 min: Blood sugar levels remain stable due to low carb content.
2–3 hr: No delayed impact on blood sugar; helps maintain stable glucose levels.

“Many in the low-carb community find that incorporating leafy greens like spinach into every meal helps in moderating blood sugar levels and managing hunger, making it easier to maintain a healthy diet.”
— BCDF community member

🧠 Lowering Impact Tip

Consume as part of a mixed meal with healthy fats and proteins to further stabilize blood sugar levels.

🤔 FAQs about Raw spinach

Can eating spinach affect my blood sugar levels?

Spinach has a minimal impact on blood sugar levels due to its low carbohydrate content and high fiber.

Is spinach good for weight management in diabetes?

Yes, its high fiber content and low calorie count make spinach ideal for weight management and blood sugar control in diabetes.

How often should I include spinach in my diet?

Incorporating spinach regularly, even daily, is beneficial due to its nutrient density and low carb profile.

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