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The question:
Is it true that eating a mouthful of raw spinach in the morning can help stop snacking?
The science:
TikTokers are packing stacks of raw spinach leaves into their mouths and chowing down, with some claiming that, when eaten first thing in the morning, spinach can retrain our taste buds and make it less likely that we will crave salty and sugary snacks throughout the day.
Eating spinach has enormous health advantages and may even help hamper hunger, but there is no scientific evidence to suggest people should scarf it down Popeye style, health experts said.
"Yes, eat more spinach. But you don’t have to shove it in your mouth. You don’t have to eat it quickly. Just consume it more often throughout your day,” said Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition.
Spinach is chock full of vitamins, minerals and antioxidants. Also, the superfood is a solid source of fiber, which may keep people satisfied longer, and in turn, make between-meal cravings less likely, said Dana Ellis Hunnes, a senior clinical dietitian for UCLA Health.
Additionally, studies show that meal sequencing, in which vegetables and proteins are eaten before carbohydrates, can reduce spikes in blood sugar. (Blood sugar spikes can lead to cravings, particularly for carbohydrates and sugar, experts said.) A recent review of 11 studies reported that people who consumed carbohydrates at the end of a meal had lower blood sugar levels.
No matter how spinach is eaten, however, it has not been shown to retrain taste buds, experts said.
In any case, the social media trend is encouraging people to eat more spinach, which is "awesome,” Zumpano said.
There are some risks, while rare, associated with eating too much spinach, though there is no consensus on how much is too much. A serving size is 2 cups of raw spinach or 1 cup of cooked spinach, according to the U.S. Department of Agriculture.
Spinach is rich in vitamin K, which may interact negatively with some prescription blood thinners. Also, spinach can be high in oxalates, compounds that bind to minerals such as calcium and can exacerbate kidney stones in people who are prone to them, said Theresa Gentile, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. Cooking vegetables can significantly reduce the oxalate content, research shows.
As for the nutritional value, Gentile said that while raw spinach has more lutein and vitamin C, cooked spinach better brings out the bioavailability of other vitamins such as vitamin A, beta carotene, thiamin, riboflavin, magnesium and calcium. But there are many factors that affect nutrient content, such as the soil condition, length of storage, cooking method and cooking time, she said.
What else you should know:
If you do not enjoyspinach, there is no reason to choke it down, experts said. You could try baby spinach, which is milder and sweeter, Gentile said. But, experts said, there are plenty of other dark leafy greens that are nutritious:
-Kale
-Arugula
-Cabbage
-Collard greens
-Escarole
-Mustard greens
-Romaine
-Swiss chard
-Turnip greens
-Watercress
While incorporating spinach or other leafy greens into your breakfast or blending it into a morning smoothie can put you well on your way toward a healthy dose of vegetables, a mouthful is not likely to satisfy the U.S. dietary recommendation of 2 to 4 cups per day. Health experts suggest adding in colorful peppers or cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts.
The bottom line:
Spinach provides essential nutrients and can help achieve dietary recommendations for vegetable intake. But there is no scientific evidence to suggest that it is more beneficial to eat it raw, all in one mouthful and at the start of the day, experts said.
