A cheap vegetable found in many Vietnamese markets - Diabetics should eat it to stabilize blood sugar

Malabar Spinach: A Safe and Healthy Summer Vegetable for Diabetics

Malabar spinach, a nutritious leafy green, is considered a safe and healthy vegetable for diabetics. This article delves into why Malabar spinach is beneficial for diabetics, how much should be consumed, and any precautions that need to be taken.

Can Diabetics Eat Malabar Spinach?

Yes, diabetics can safely consume Malabar spinach. According to research, this vegetable contains a low amount of carbohydrates, with 100 grams of Malabar spinach containing only 3.4 grams of carbs. This low carb content ensures that it does not cause significant spikes in blood sugar levels after consumption.

Experts recommend that diabetics should intake between 25 to 50 grams of carbs per day to help manage blood sugar levels. Given the low carb content of Malabar spinach, it can be included in the diet of diabetics without concern.

Nutritional Benefits

Fiber: Malabar spinach is rich in fiber, with 100 grams containing 2.1 grams. This fiber content helps to slow down the absorption of sugar into the bloodstream, thereby stabilizing blood sugar levels.

Protein: It also contains a substantial amount of protein, with 1.9 grams per 100 grams. High protein intake helps diabetics feel full longer, reducing the tendency to snack and aiding in weight management.

Scientific Evidence

Studies have shown that the water extract of Malabar spinach leaves has anti-diabetic effects in mice with alloxan-induced diabetes. The mucilage in Malabar spinach helps lower blood sugar levels by slowing the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar. Additionally, the high fiber and vitamin C content, with their antioxidant properties, contribute positively to the health of diabetics.

Recommended Intake

While Malabar spinach is beneficial, it is essential to consume it in appropriate amounts. Given that 100 grams of Malabar spinach contains 3.4 grams of carbs, it is advisable to consume between 100 to 150 grams per day. This balance ensures that the total carb intake remains within the recommended limits for diabetics.

Preparation Tips

To maximize the health benefits of Malabar spinach, it is best to boil or cook it in soups. Avoid stir-frying as this adds unnecessary fats to your diet.

Precautions

Despite its benefits, certain groups of diabetics should be cautious when consuming Malabar spinach:

Cold Stomach: According to oriental medicine, Malabar spinach has cooling properties and acts as a laxative. People with a cold constitution, cold stomach, or frequent diarrhea should avoid it, as it might worsen their condition.

Kidney Stones: Malabar spinach contains purine, which converts to uric acid in the body. High uric acid levels increase the risk of kidney stones. The oxalic acid content can also increase calcium oxalate concentration in urine, leading to kidney stones. Therefore, diabetics with kidney stones should limit their intake.

Gout: The high purine content in Malabar spinach can exacerbate gout by increasing uric acid levels in the blood.

Poor Absorption: Diabetics with poor nutrient absorption should avoid Malabar spinach due to its high oxalic acid content, which binds to iron and calcium, making these nutrients difficult to absorb.

Stomach Pain: The high fiber content can cause stomach discomfort in diabetics with stomach pain.

In conclusion, Malabar spinach is a beneficial vegetable for diabetics due to its low carb content, high fiber, and protein levels. However, it should be consumed in moderation and with attention to individual health conditions to avoid adverse effects.