Spinach is a leafy green vegetable with an extremely low glycemic index (GI), only about 15 - classified as a "absolutely safe" food group for people with diabetes.
Unlike starches that can cause blood sugar to spike suddenly, spinach contains very few digestible carbohydrates, about 1.4g of carbs per 100g, and is rich in soluble fiber that helps slow down the absorption of glucose into the blood.
Dr. David Jenkins, hormonologist and nutritionist at the University of Toronto ( Canada) once commented: Spinach is an ideal choice in the diet of people with diabetes because it almost does not affect blood sugar after eating.
At the same time, the fiber and flavonoids in spinach also help improve insulin sensitivity.
Another outstanding benefit of spinach is its high content of antioxidants such as lutein, zeaxanthin, beta-carotene and vitamin C.
These compounds not only protect cells from damage caused by oxidative stress, a major factor in diabetes complications, but also help reduce inflammation in the blood vessels and pancreatic tissue.
People who regularly consume spinach (3 - 4 times a week) have a HbA1c index (average 3-month blood sugar) significantly lower than those who eat less green vegetables.
In addition, inflammatory markers such as CRP (C-reactive protein) and IL-6 also decreased in the group that used spinach regularly.
People with diabetes are often at high risk of cardiovascular disease and high blood pressure. Spinach is a rich source of potassium and natural nitrates, which help dilate blood vessels and reduce blood pressure effectively.
Drinking spinach juice for 7 consecutive days helps reduce cardioversion by an average of 4-5 mmHg in people with a history of high blood pressure.
Spinach is a multi-functional food: good for the eyes, the heart, blood sugar and the liver and kidneys. In particular, people with diabetes should take advantage of this vegetable as an indispensable part of their daily meals.
To retain the maximum nutrients in spinach, experts recommend light steaming, boiling quickly or stir-frying with a small amount of vegetable oil.
Spinach can be used as a salad with olive oil, fresh lemon and chia seeds to increase fiber and omega-3 content, supporting anti-inflammation.
People with diabetes should avoid stir-frying spinach with a lot of animal fat or seasoning it with too much salt - which can affect blood pressure and kidney function.
