According to the National Institutes of Health (NIH), celery contains flavonoids such as apigenin and luteolin that can reduce oxidative stress and improve insulin sensitivity.
However, the NIH report emphasizes that flavonoids in celery are concentrated in the fiber and fiber, so when juiced, the bioavailability and antioxidant content can be significantly reduced.
This explains why eating whole or blended whole wheat flour has a clearer effect on stabilizing blood sugar than drinking juice.
A study in the Journal of Food Biochemistry analyzed the effects of apigenin in celery on fat accumulation in the liver and abdominal tissue.
The results show that apigenin helps reduce the expression of genes involved in lipid synthesis and improves fat oxidation.
However, research confirms that optimal effectiveness only appears when using celery as whole (whole food), not as a juice that filters out fiber - an important ingredient in helping control blood sugar after eating.
Celery is a good source of soluble fiber, which can slow down the absorption of carbohydrates and create a feeling of fullness for a long time - a key factor in healthy weight loss. However, the trend of drinking celery juice every morning can cause users to lose almost all the benefits of fiber, leading to stronger blood sugar fluctuations and faster hunger.
Celery has a higher natural sodium content than many other vegetables. When ground to get water and drunk on an empty stomach, concentrated sodium can cause mild bloating or increase permeability pressure in sensitive people.
Therefore, users are advised to eat celery with meals to both supplement fiber and avoid absorbing natural salt too quickly.
Consuming too much celery juice can cause a slight drop in blood sugar in some sensitive people, especially when they are on a diet or exercising at high intensity.
This is the reason why celery should be included in the diet in moderation instead of being used alone as a "weight loss medicine".
Eat raw or lightly boiled to retain fiber and flavonoids.
Blend whole wheat smoothies instead of juicing.
Combined with meals to control blood sugar stably.
Do not drink more than 250-300 ml of pure celery juice per day.
People with kidney disease or sodium deficiency should take celery carefully.
