If you thought helping you get your daily fiber is the only thing spinach is good at, you’re wrong. Spinach can help with weight loss in several ways, such as increasing satiety and improving insulin resistance.
What if we tell you that spinach may help you lose belly fat? And not just the one you can see and pinch, but also the visceral fat, the dangerous one that covers the inner cavities of your stomach organs.
Here’s exactly what you’ll learn in this guide:
- 10 Science-backed ways of how spinach might help with weight loss.
- Easiest ways to enjoy spinach.
- Potential side effects
Spinach can not only help you with your weight loss, but it can also contribute to your health in many other ways such as helping you sleep better, reducing stress, and boosting your immune system. Let’s get started with what science has to say about it.
10 Science-Backed Ways Spinach Might Promote Weight Loss
Here are some research-backed ways of how spinach may help you lose weight.
1: May boost satiety
Food cravings are one of the major contributing factors of weight gain and obesity. Unlike hunger, food cravings are often reduced after eating a particular type of food. E.g., some people cannot pass a single day without having a can of coke. They’re more prevalent in people who have eating disorders or food addiction.
Research indicates that approximately 97% of women and 60% of men have weekly food cravings, and at least 80% of the population consumes the desired or “craved” food. Often, these are highly-palatable (Fatty, salty, or sweet) foods [1].
The odds of craving palatable foods are lower when you’re satiated, and that’s one of the ways spinach may promote weight loss. The rich thylakoid content of spinach can reduce food cravings by increasing satiety.
One study examined the effect of spinach extract on satiety and food intake in 60 overweight and obese individuals. Results showed that spinach helped reduce hunger and increased satiety for over 2 hours compared to placebo [2].
2: May help reduce oxidative stress
Spinach might help promote weight loss by reducing oxidative stress. Free radicals are unstable molecules with one or more missing electrons, and they’re byproducts of mitochondrial production of ATP (energy provider).
When a free radical is produced, it steals electrons from other cells to make up for its missing electron, and the cell that lost the electron becomes a new free radical. This process continues in a chain like reaction called oxidative stress, which can damage cells and contribute to dangerous diseases [3].
Our body has its own defense mechanism known as antioxidants jump in for rescue when free radicals are formed. The antioxidants scavenge the free radicals by offering them their missing electrons and reducing oxidative stress.
What does this have to do with weight loss?
Well, oxidative stress is positively associated with obesity. It can also occur during prolonged exercise, especially in endurance athletes. One study found that spinach extract helped reduce exercise-induced oxidative stress and muscle damage [4].
3: Spinach may help with weight loss by improving gut microbiome
There are numerous microorganisms such as bacteria and fungi living in our gastrointestinal tract. They usually live in harmony with each other and play a crucial role in our health such as producing vitamins, preventing disease-causing pathogens from entering the body, and contributing to the development of our immune system.
Emerging evidence points out a strong connection between obesity and gut microbiota. Both animal and human studies have found that obese people have a lower level of Bacteroidetes (good bacteria) and more Firmicutes than lean people. Research also states that the Bacteroidetes level increases during weight loss [5]. Diet is one of the significant factors that can maintain or kill the balance of the microorganisms in your gut microbiome.
A 2019 study investigated the effect of spinach on the microbiota of rats with diet-induced fatty liver disease. Results showed that spinach extract resulted in some improvements by increasing the good bacteria, reducing LDL (bad) cholesterol, and preventing excess fat accumulation in the liver [6]. Another study found that thylakoids from spinach extract improved gut microbiome and reduced food intake in rats [7].
4: May promote weight loss by improving insulin resistance
Insulin is the hormone responsible for regulating the glucose level in the blood. Insulin resistance occurs when the insulin-sensitive tissues in your body fail to respond correctly to the signals from insulin. Some symptoms of insulin resistance include [8]:
- Excessive production of insulin
- High blood sugar
- Impaired glucose tolerance
- High blood cholesterol
- Increased glucose production in the liver
- Inflammation
All of the symptoms of insulin resistance are associated with obesity, and it’s one of the reasons why women, especially those who have PCOS or thyroid problems, experience weight loss difficulties. Insulin resistance creates a cyclical reaction in which the symptoms contribute to insulin resistance and vice versa.
A 2016 study investigated the effect of spinach extract on insulin resistance in mice in which they were fed a diet with or without spinach extract. Results revealed that spinach helped improve insulin resistance by enhancing factors associated with it, such as inflammation and endothelial function [9].
5: May help treat metabolic syndrome
A metabolic syndrome is a group of conditions that can lead to heart disease, and it’s closely associated with obesity. People who are overweight or obese often have metabolic syndrome, and many people don’t even know they have it. Metabolic syndrome is also closely linked to insulin resistance. Weight loss is one of the most effective ways to treat insulin resistance and metabolic syndrome.
In one study, researchers found that administration of spinach extract with aerobic exercise helped improve the symptoms of metabolic syndrome in rats [10].
6: Not just weight loss, but may also help reduce visceral fat
There are two main types of belly fat:
- Subcutaneous: this is the visible belly fat you can pinch.
- Visceral: the invisible fat surrounding the inner cavities of your abdominal organs, and this is the dangerous fat.
Visceral fat can increase the risk of severe health consequences such as heart disease and type 2 diabetes. Having too much subcutaneous belly fat (what you can see) can also be a sign of too much visceral fat.
The rich vitamin K capacity of spinach can help with weight loss, especially in the belly area. In one study, 214 postmenopausal women received either vitamin K or a placebo per day for three years. Results showed vitamin K helped reduce both subcutaneous and visceral belly fat [11].
7: The iron content of spinach can help with weight loss
Spinach is one of the best sources of iron, and research indicates that iron deficiency is linked to obesity [12]. In a 2014 meta-analysis study, researchers investigated the correlation between obesity and iron deficiency by researching relevant databases up to 2014. Their results revealed that overweight and obese participants had increased risk of iron deficiency compared to normal weight people.
Spinach is not just useful for weight loss, but it can also boost your immune and cognitive function, and prevent the symptoms of iron deficiency [13].
8: Spinach may help with weight loss by improving your sleep
As stated above, spinach is packed with iron, which can help you sleep better. A 2015 study found that iron deficiency disturbed sleep quality in healthy participants who suffered from the condition [14].
Poor sleep can make you gain weight and also make it difficult to lose weight. In one study, ten overweight adults were put on a restricted calorie diet with 8.5 or 5.5 hours of sleep every night for 14 days. Results showed that reducing nighttime sleep hours reduced weight loss rate by 55% [15].
9: May promote weight loss by reducing stress
Is there anything stress can’t have a negative impact on? Like poor sleep, chronic stress can also contribute to weight gain in several ways and make your weight loss efforts unfruitful. What’s worse is that stress can create a cyclical set of symptoms that can continue forever until you get your stress level under control.
A 2018 study investigated the effect of a stress management program on weight loss in 45 obese adults. Results showed that participants in the test group had a more significant reduction in body weight and BMI compared to the control group [16].
Research indicates that spinach could help you lose weight by reducing stress and depression [17].
10: Rich in fiber content
The rich fiber content of spinach may help with weight loss by reducing appetite. A 2017 study examined the effect of fiber supplementation on body weight and composition in 118 overweight adults. Results showed that fiber significantly reduced body weight, BMI, and waist circumference than the control group [18].
Another study conducted in 252 women found that dietary fiber can have a significant positive impact on weight loss in women [19].
How To Use Spinach For Weight Loss
Incorporating spinach into your diet is easy, and here are some ways to do it.
Shake and smoothie
Add a cup of fresh or frozen baby spinach to your protein shake or smoothie. Not only will you be able to reap the weight loss benefits of spinach, but you’ll hardly notice any taste difference.
Here’s a sample recipe:
- In a blender, add 1 cup of spinach, 1 apple, juice of 1 lime, and a little water and blend until smooth.
- If you’re not a fan of smoothie, juice the spinach with some celery, apple, and lime juice.
- Or blend a cup into your protein shake for an additional boost of protein.
Egg omelet with spinach
Cheesy egg omelet with spinach is another classic way to incorporate spinach into your diet. You can make it in less than five minutes and enjoy it for breakfast, lunch, or dinner. Another plus is that the extra dose of fat and protein you’ll get from eggs, cheese, and butter will further increase your satiety level.
Salad
Make a tasty salad with tomatoes, spinach, some olives, and feta cheese. You can enjoy it as a side dish or add some pieces of grilled chicken for a tasty and filling low carb meal.
Spinach extract
You can take spinach extract capsules when consuming fresh spinach is not possible, or when you’re traveling.
Potential Side Effects Of Spinach
Some sources say that excessive consumption of spinach might contribute to kidney stones, so please consult with your doctor if you already have any kidney related issues [20].
You may also want to wash the spinach with salt and vinegar to get rid of any bacteria and allergens that might be lingering on it.
Takeaways
- Spinach is rich in multiple essential vitamins and minerals like potassium, vitamins K, C, A, iron, and antioxidants.
- Spinach can help with weight loss in several ways, such as boosting satiety, improving gut microbiome, and insulin resistance.
- The rich vitamin K content of spinach might help you lose both subcutaneous (the one you can pinch) and visceral (dangerous) belly fat.
- Smoothies, shakes, salads, and egg omelets are some of the easiest and best ways to incorporate spinach into your diet.
- People with kidney problems might have to avoid consuming a large amount of spinach, and it’s also best to consult your doctor for further advice.
References
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/
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https://www.ncbi.nlm.nih.gov/pubmed/24921623
5: Ley RE et al. Microbial ecology: human gut microbes associated with obesity. 2006 Dec-
https://www.ncbi.nlm.nih.gov/pubmed/17183309/
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https://www.ncbi.nlm.nih.gov/pubmed/30938723
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https://www.ncbi.nlm.nih.gov/pubmed/25191569
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3357457/
9: Li T et al. Effects of spinach nitrate on insulin resistance. 2016 Sep-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/
10: Panda V et al. Amelioration of Abnormalities Associated with the Metabolic Syndrome by Spinacia oleracea. 2017 Jul-
https://www.ncbi.nlm.nih.gov/pubmed/28798859/
11: Knapen MHJ et al. Vitamin K-induced effects on body fat and weight. 2017 Sep-
https://www.ncbi.nlm.nih.gov/pubmed/28952607
12: Aigner E, Feldman A, Datz C. Obesity as an emerging risk factor for iron deficiency. 2014 Sep-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179177/
13: Zhao L et al. Obesity and iron deficiency: a quantitative meta-analysis. 2015 Dec-
https://www.ncbi.nlm.nih.gov/pubmed/26395622
14: Murat S et al. Assessment of subjective sleep quality in iron deficiency anaemia. 2015 Jun-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480468/
15: Nedeltcheva AV et al. Insufficient sleep undermines dietary efforts to reduce adiposity. 2011 Apr-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2951287/
16: Xenaki N et al. Impact of a stress management program on weight loss. 2018 Oct-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6296480/
17: Son H et al. Anti-Stress and Anti-Depressive Effects of Spinach Extracts. 2018 Oct-
https://www.ncbi.nlm.nih.gov/pubmed/30384468
18: Solah VA et al. Effect of Fibre Supplementation on Body Weight and Composition. 2017 Feb-
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5331580/
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https://www.ncbi.nlm.nih.gov/pubmed/19158230
20: Albert A et al. Oral administration of oxalate-enriched spinach extract. 2018 Mar-