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Spinach: How Much Carbs?

Spinach is a healthy leafy low-carbohydrate vegetable that gives your body plenty of minerals, and vitamins. Actually, there are several health benefits of spinach. You have to make sure to add it to your diet in order to lose weight and get health benefits. Do you know the amount of carbs in spinach? Let’s know all the nutrition facts about spinach! What are the potential cons of eating this leafy vegetable?

What are Carbs?

Carbohydrates are divided into sugar, fiber and starch. In fact, carbs in food turn into glucose in the blood after the body digests them. It is the main source of energy for the body. Also carbs are known as macronutrient. You have to consume about 45-65 % carbs of your daily calories, according to the Dietary Guidelines. So if you eat 2000 grams of calories a day, carbs have to be about 900-1300 grams of calories. You can get carbs from fruits, grains, vegetables and milk products.

Nutrition Facts of Spinach

Here are the nutrition facts for 100 grams of spinach:

  • Calories: 23
  • Water : 91 %
  • Protein: 2.9 grams
  • Carbs: 3.6 grams
  • Sugar: 0.4 grams
  • Fiber: 2.2 grams
  • Fat: 0.4 grams

Actually, spinach is high in soluble fiber. This is so beneficial for your digestive system and treats constipation. Moreover, spinach provides your body with plenty of minerals and vitamins. For example, vitamin A comes from carotenoids in spinach. It is a source of vitamin C which is an antioxidant (improves your skin and immune system). Also you can get vitamin K1 from spinach which can cause blood clotting. For pregnant women who need folic acid, they can get it from spinach. Your body needs iron for hemoglobin which is found in spinach. Not only that. Spinach is also a source of calcium which is beneficial for bone health, nervous system, heart and muscles. In addition, potassium, magnesium and vitamins B6, B9 and E are in spinach.

Benefits of Spinach

This leafy green vegetable has health benefits.

  • Oxidative stress

When you eat spinach, you get antioxidants which help to fight oxidative damage.

  • Eye Health

Spinach contains zeaxanthin and lutein which help to prevent macular degeneration and cataracts that may result blindness. Also it protects the eyes from negative effects  of sunlight.

  • Prevents Cancer

Spinach has MGDG and SQDG which can suppress cancer growth. Also it decreases the risk of breast and prostate cancer.

  • Manages blood pressure

Nitrates can be highly found in spinach which help to keep your blood pressure in moderate levels. Also nitrates lower the risk of heart disease.

  • Prevents diabetes

The antioxidant in spinach helps to lower glucose levels and increase insulin sensitivity. Also it lowers peripheral neuropathy and autonomic neuropathy in diabetes.

  • Prevents asthma

According to a study done on children with asthma, a higher intake of some nutrients can help to decrease the risk of developing asthma. Beta- carotene is one of these nutrients. It exists in spinach.

  • Good for your bone health

Spinach contains vitamin K which is important for your bone health and improves calcium absorption.

  • Improves digestive regularity

It prevents constipation because it is high in fiber and water.

  • Healthy skin and hair

Spinach contains a lot of minerals and vitamins that help to moisturize the skin and hair. Actually, vitamin C is recommended for boosting collagen which improves your skin and hair.

The Amount of Carbs in Spinach!

Spinach is a low-carbohydrate vegetable. When you cook its leaves, the carbs get more concentrated because the water decreases in the leaves. For instance, one cup of cooked spinach has 7 grams of carbs while one cup of raw spinach has 1 grams of carbs. In fact, the carbs in spinach are mostly from fiber. Since it is low in carbs and contains fiber, it is low in calories. It is recommended to add it to your Keto diet because it is a low-carb diet in which you eat moderate protein and high fat. This diet helps you lose weight quickly.

The Importance of Low-Carbs!

When you limit sugar and starch intake, this helps to improve your blood sugar and lower the levels of the fat-storing hormone insulin. As a result, your fat burning increases. So you feel full and lose weight. Actually, low-carb diet helps you lose weight and control your blood sugar according to studies. It helps you burn more calories. Since low-carb diets can reduce and stabilize blood sugar, it is good for people with type 2 diabetes. Also low-carb can be useful to control type 1 diabetes. Limiting your carbs intake can work to control blood sugar according to the American Diabetes Association. Furthermore, reducing carbs intake helps to improve digestion. Low-carb can reduce symptoms like bloating, gas, diarrhea, cramps and pain. Some people notice other benefits of low-carb like mental clarity improvement, less risk factors for heart disease, less acne, good skin, fewer migraine and better fertility.

Sources of Low-Carb other than Spinach!

There are a lot of low-carb vegetables. 149 grams of bell peppers contain 9 grams of carbs. 91 grams of broccoli contain 6 grams of carbs, 180 grams of asparagus contains 8 grams of carbs, and 70 grams of mushroom contains 2 grams of carbs. Also one cup(124 grams) of zucchini contains 4 grams of carbs. 150 grams of avocado has 13 grams of carbs. A cup (125 grams )of green beans has 10 grams of carbs and 67 grams of kale has 7 grams of carbs. In fact, there are more other sources of low-carb.

Downsides of Eating Spinach!

Some people may experience side effects of spinach.

  • Kidney stones

Since spinach contains calcium and oxalates, you should limit your intake in case you experience developing kidney stones.

  • Blood clotting

It is high in vitamin K1; therefore, it can cause blood clotting. People who take blood-thinning medications have to consult the doctor about eating spinach.

In a conclusion, it is recommended to add spinach to your diet. Since it contains several vitamins and minerals. Also it is a low-carb vegetable, thus it is good for weight loss and has other health benefits. Next time make sure to add it to your shopping list!