Top Nutritional Value and Health Benefits of Spinach
Spinach is a natural appetite suppressant. Because the spinach leaves are a substance that prevents food cravings and thus facilitates weight loss.
The so-called thylakoids from spinach acted as a natural appetite suppressant. They activate the release of a hormone called GLP-1. In it, the researchers suspect the cause of the appetite-inhibiting effect of spinach.
You should, therefore, include plenty of spinach in your diet. Also, a dietary supplement with spinach extract is very well suited as a slimming aid.
Spinach is a vegan appetite suppressant
Suppressants will probably always boom. It is one of the top health benefits of spinach. Of course, they are not always very natural.
But would you have thought that even a normal vegetable like spinach can act as a strong appetite suppressant – and as a completely natural appetite suppressant?
The reason: The substance thylakoid contained in the spinach slows down our digestion. This gives our body more time to signal to the brain that it is already full.
According to scientists, Thylakoid can reduce our appetite for snacks by as much as 95 percent, increasing weight loss by up to 43 percent.
Well then! Even if spinach does not make us as strong as Poppy, we still have a good reason to let us taste the green leaves.
Try it! It’s best to eat the natural appetite suppressant called spinach every day – preferably before breakfast in the form of a green smoothie.
How many calories in spinach?
With a calorie content of only 20 kilocalories per 100 g, spinach is a true slimming agent! At the same time it is full of nutrients and phytochemicals:
- Nitrate not only strengthens our muscles but also has an anti-inflammatory effect and dilates the blood vessels!
- Vitamin C is an antioxidant and strengthens our immune system!
- Folic acid is indispensable for many metabolic processes in our body, such as cell division!
- IroIron, und to the red blood cells, helps to oxygenate our entire body! However, the iron content of spinach, unlike previously thought, is not extremely high.
- Beta-carotene is partly responsible for our eyesight and acts as a secondary plant substance cancer prevention! 100 grams of spinach contains 4.8 milligrams of beta-carotene.
- Fiber boosts our digestion and lasts for a long time!
Spinach lasts for up to three days in the fridge, a damp cloth keeps it fresh and crisp even longer. 100 grams in organic quality cost about 1.80 euros.
How Spinach reduces appetite for obesity?
Researchers at Swedish Lund University went in search of a natural appetite suppressant, which should help weight loss to facilitate and prevent food cravings.
They divided 38 overweight women between the ages of 40 and 65 into two groups. One group received a blueberry drink with 5 grams of spinach extract every morning for breakfast for 12 weeks, and the other women were given a placebo instead.
During the study, women were expected to move more and also received a standardized diet with three conventional meals a day. Snacking was taboo.
For breakfast, there was vanilla yogurt (150 g), fruit muesli (45 g), a slice of white bread (40 g) with butter (1 tsp) and cheese (20 g) and a strip of red pepper (20 g) and a cup of coffee with a little milk and 200 ml of orange juice.
The breakfast was very carbohydrate-heavy and consisted of 60 percent carbohydrates, 28 percent fat and 12 percent protein.
Within 15 minutes, the subjects had to have eaten breakfast.
For lunch, there was a pizza and in the evening the study participants got salmon with potatoes.
Every three weeks, Prof. Charlotte Erlanson-Albertsson and her colleagues examined the blood values of the study participants.
In the first and 90th days, they also questioned her about her hunger, hunger cravings, and her degree of satiety.
Can Spinach help you lose weight?
The results of the three-month study were clear: while the women in the control group lost on average 3.5 kilograms of weight, the women who received spinach extract averaged as much as five kilograms.
Thus, the natural appetite suppressant spinach increased weight loss by 43 percent.
The spinach extract also had a great influence on the participants’ hunger. The rate of cravings was reduced by 95 percent in the spinach women, so it was now close to zero.
Likewise, the desire for sweets dropped. The appetite had been restricted in a completely natural way.
This made it much easier for the spinach extracting participants to adhere to the nutritional requirements of the researchers.
Also, LDL and total cholesterol levels were lower at the end of the study than those in the placebo group in the women who received the spinach supplement.
Thus, spinach or a dietary supplement with spinach extract apparently also reduces the risk of many diseases associated with obesity and an associated high cholesterol level.
Spinach extract makes full faster
As a cause for these positive results, Prof. Erlanson-Albertsson and colleagues suspect that thylakoids contained in spinach extract promote the release of the hormone glucagon-like peptides 1 (GLP-1 for short).
GLP-1 is released in the intestine and has several effects on our body that make it a “slimming hormone”.
On the one hand, GLP-1 ensures that we get fuller faster. On the other hand, it slows down the digestion, so that the chyme stays longer in the stomach and intestine and signals to the body from there that is not yet eating time again.
In addition, GLP-1 stimulates insulin secretion. As a result, more glucose is absorbed into the body cells and the blood sugar level remains constant.
How Does Spinach work as a natural appetite suppressant?
Ideal if you take spinach – if it is to act as a natural appetite suppressant – in the form of a drink with spinach as the first breakfast, such as a spinach smoothie.
It curbs the appetite in a natural way, provides completely satisfied satiety, prevents hunger cravings in the morning, helps with weight loss and also provides plenty of vital and mineral substances.
If you also practice a diet rich in vitamins and carbohydrates and exchange your traditional pasta for calorie-free konjac noodles, then nothing stands in the way of your success.
Fresh or frozen: prepare and season the spinach
Fresh spinach can be eaten raw in a salad or smoothie! The advantage: Sensitive nutrients are not destroyed by heating and remain largely preserved!
Before using, you should wash the spinach well and cut off the woody ends. Typical of the German cuisine: spinach with salt, pepper and nutmeg to taste. This can get boring in the long term. Try something new:
A particularly gentle cooking process for fresh spinach is the blanching in the sieve – one to two minutes are enough! Then you can spice it up with garlic, onions and herbs.
Note: If fresh spinach is cooked too long, bitter substances unfold and it becomes inedible!
Frozen spinach can be heated in a pot with a little water and then reused. Frozen spinach is also very useful in small portions, which can easily be added to vegetable pans!
Italian-style spinach: For the typical Mediterranean taste, blanch the spinach and then sauté briefly with olive oil and garlic in a pan. With lemon juice, salt and fresh pepper you round off the taste!
Thousand-and-one spinach: For an oriental touch blanch spinach with olive oil, dill and garlic. Then mix in the yogurt and season with salt and pepper.
You like it exotic? Then you should prepare Indian spinach once: with garlic, ginger, coriander, cumin, chili and turmeric!
How does Spinach improve Muscle Growth?
What the vernacular already knew for generations, now scientists of the Karolinska Institute in Stockholm could prove in a study: Who eats spinach and other nitrate-containing vegetables, actually gets stronger muscles!
In the experiment, mice were given nitrate to their drinking water for a week. The result: a significant improvement in the performance of their muscles!
The daily amount of nitrate corresponds in proportion to the amount that a person would eat daily with 200 to 250 grams of spinach. The scientists attribute the effect to two proteins in the muscles whose concentration is increased by nitrate.
But beware: carcinogenic substances arise
Muscles are one thing, our health is the other. During chewing, part of the nitrate in the oral cavity is converted by bacteria into nitrite.
This then passes during swallowing in the gastrointestinal tract. There, the nitrite is either converted to the harmless nitrogen monoxide or combines with the amines produced by the body to form nitrosamines.
And here we have the catch: Nitrosamine can be carcinogenic from a certain amount. The guideline is 220 mg per day, which is about 100 grams of spinach. So, nitrate is good for the muscles, too much of it is unhealthy!
Spinach does stop cravings in the morning!
To gain top health benefits of Spinach is particularly effective when taken in the form of a green drink before breakfast. Scientists at Lund University found that eating spinach slows cravings by almost 95 percent!
The body is thus fit for the whole day and feels the desire for sweet or greasy not at all.
“The thylakoids prolong digestion, producing a sense of satiety,” explains Charlotte Erlanson-Albertsson, Professor of Medicine and Physiological Chemistry at Lund University.
“That means we’re able to stick to a diet that’s good for us – no snacks and unnecessary foods like sweets, chips and so on.”
For a smoothie is especially young, tender salad. Tip: A little linseed oil in the spinach smoothie improves the carotene intake and makes the drink top-healthy.