How many carbs in spinach? Find out the net carbs in spinach and its glycemic index, one of the healthiest vegetables.
Spinach (Spinacia oleracea, palak (Hindi)) is a green leafy vegetable harvested in many parts of the world. Many popular dishes are based on spinach and have many nutrients that are beneficial to human health. The spinach plant is a herbaceous perennial that typically grows to a height of 1-2 meters.
How many carbs in spinach?
You get 2.05 gm of carbohydrates and 24.36 kCal energy when you eat spinach. Evidently, carbohydrates form 33.66 % of the calories in spinach. Here is how it completes your carbs requirements when you set carb intake at 55% of the calories of your diet plan.
a. 0.75 % of the daily requirement of 275 gm for a 2000 kcal diet.
b. 0.99 % of the daily requirement of 206.25 gm for a 1500 kcal diet.
c. 1.24% of the set carb limit of 165 grams for a 1200 kcal diet.
d. 1.66% of the set carb limit of 123.75 grams when following a 900-kcal diet.
The Breakup of Carbs in spinach
Net carbs in spinach – 1.62 gm.
Total starch – 1.38 gm, which is 85.19 % of total carbs in spinach
Total Free Sugar – 0.24 gm, which is 14.81 % of total carbs in spinach
When most people think of spinach, they think of a leafy green vegetable packed with antioxidants, vitamins, and minerals. However, many people don’t know that spinach contains very low carbohydrates. Moreover, 85% of the carbohydrates in spinach are starch. Starch is a slow-digesting carb, which means it releases glucose into the bloodstream slowly and steadily. This can be supportive for people who are trying to manage their blood sugar levels.
So if you’re looking for a healthy way to lower refined carbs in your diet, consider adding some spinach to your next meal.
Details of free sugars in spinach
a. Fructose – 0.07 gm, which is 4.32 % of net carbs in spinach
b. Glucose – 0.18 gm, which is 11.11 % of net carbs in spinach
c. Sucrose – 0.00 gm, which is 0.00 % of net carbs in spinach
d. Maltose – 0.00 gm
Sum of Total Free Sugar – 0.24 gm, which is 14.81 % of net carbs in spinach
Glycemic index of spinach
The glycemic index of spinach is 15; thus, spinach is a low GI food. Further, glycemic load is 0.3, which is lower. This means that the carbs in spinach have a low impact on blood sugar levels. In fact, eating spinach is associated with reduced blood sugar spikes and a decreased risk of type 2 diabetes. Likewise, spinach is a good source of fibre, which can help regulate blood sugar levels.
What are the health benefits of eating spinach?
Spinach is a widely consumed vegetable in the world. Some people consider it a healthy vegetable because of its many health benefits. Spinach can be eaten raw, cooked, mixed with other vegetables, or as part of a salad. Here are 5 health benefits of eating spinach:
a. Firstly, spinach is high in antioxidants which help protect the body against free radical damage causing cancer.
b. Secondly, spinach is a good source of thiamin, vitamin B6, folate, magnesium and potassium. These nutrients are essential for energy production and heart health.
c. Thirdly, spinach is high in lutein and zeaxanthin, which help protect against age-related eye diseases like cataracts and macular degeneration.
d. Further, spinach is a good source of iron essential for healthy blood cells and preventing anaemia.
e. Finally, spinach is a low-calorie food with high water content. This makes it an excellent choice for weight loss or weight management.
Conclusion:
In conclusion, spinach is a nutritious vegetable that is low in carbs and high in fibre. It is a good source of vitamins A, C, and K and minerals such as iron and magnesium. Adding spinach to your diet improves your overall health.
