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https://www.bluecircle.foundation/food/spinach
Spinach
CARBS
3.6 g
PROTEINS
2.9 g
FATS
0.4 g
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.
💉 Suggested Bolus
Typically, no insulin bolus is needed due to the low carb content.
🍽️ Best Paired With (Veg)
- Grilled tofu – High in protein, complements the iron in spinach, and maintains low carb intake.
- Avocado salad – Healthy fats in avocado help with satiety and blood sugar control.
- Almonds – Adds crunch and healthy fats, protein for a balanced meal with minimal carbs.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – Lean protein source that helps stabilize blood sugar levels.
- Boiled eggs – Provides high-quality protein and fats, which help in slow digestion and steady glucose levels.
- Salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.
🥄 Smart Substitutes
- Kale – Similar nutrient profile with higher vitamin C content, aiding in immune support.
- Swiss chard – Offers a different flavor while still being low in carbs and high in dietary fiber.
- Collard greens – Provides calcium and is equally low in carbohydrates, suitable for blood sugar management.
⏱ Blood Sugar Timeline
- 0–15 min: No significant impact on blood sugar due to low carb content.
- 30–60 min: Stable blood sugar levels as spinach is high in fiber and low in digestible carbs.
- 2–3 hr: Continued stable blood sugar; the fiber in spinach helps to moderate blood glucose levels.
“Many in the low-carb diabetes community find that incorporating leafy greens like spinach into each meal helps in maintaining stable blood glucose levels and provides essential nutrients without the risk of sugar spikes.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Consume raw or lightly steamed to preserve fiber content.
🤔 FAQs about Spinach
Can spinach affect my blood sugar levels?
Spinach has a minimal impact on blood sugar 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 it excellent for weight management and metabolic control in diabetes.
How often should I include spinach in my diet?
Incorporating spinach regularly in your meals can be beneficial due to its nutrient density and low carb profile, aiding in overall diabetes management.
