Per 100 Grams Raw — Diabetes Nutrition Facts

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

water spinach

CARBS

3.14 g

PROTEINS

2.6 g

FATS

0.2 g

Water spinach is a low-carbohydrate, nutrient-dense leafy green suitable for managing diabetes.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: Low

Fiber: 2.1 g

Key Nutrients: Vitamin A, Vitamin C, Iron

Health Impact: Water spinach has a minimal impact on blood sugar due to its low carbohydrate content and high fiber, which slows digestion and insulin response.

💉 Suggested Bolus

No specific bolus adjustment needed due to the low carbohydrate content.

🍽️ Best Paired With (Veg)

Tofu – Tofu is a high-protein, low-carb option that can help stabilize blood sugar levels when paired with water spinach.
Tempeh – Tempeh provides a low-carb, high-protein complement to water spinach, supporting sustained energy and blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein like chicken breast helps moderate blood sugar spikes and pairs well with low-carb vegetables like water spinach.
Baked Salmon – Salmon is rich in omega-3 fatty acids and protein, aiding in blood sugar regulation and overall health.

🥄 Smart Substitutes

Kale – Kale is another nutrient-dense leafy green with a low glycemic index, helping to maintain stable blood sugar levels.
Swiss Chard – Swiss chard offers a similar texture and nutritional profile to water spinach, with minimal impact on blood glucose.
Collard Greens – Collard greens are high in fiber and low in carbohydrates, making them excellent for blood sugar control.

⏱ Blood Sugar Timeline

0–15 min: No significant change expected due to the low carbohydrate content.
30–60 min: Minimal impact on blood sugar, as water spinach is low in carbs and high in fiber.
2–3 hr: Stable blood sugar levels likely due to the slow digestion of the fibrous content.

“Many in the low-carb diabetes community find that incorporating leafy greens like water spinach into meals helps in managing post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Consume with a source of healthy fats or proteins to further stabilize blood sugar levels.

🤔 FAQs about water spinach

Is water spinach good for diabetes?

Yes, water spinach is excellent for diabetes as it is low in carbohydrates and high in fiber, which helps in controlling blood sugar levels.

Can I eat water spinach every day?

Yes, water spinach can be eaten daily as part of a balanced, low-carb diet to help manage diabetes.

How should I prepare water spinach to keep its glycemic impact low?

Steaming or sautéing water spinach with healthy fats like olive oil can help maintain its low glycemic impact while enhancing flavor.

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