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Blood Sugar on the Rise? Take Control with Spinach Carrot Juice

Feeling jittery after meals or maybe you’re experiencing frequent fatigue? This could be signs of blood sugar fluctuations.

If you’re looking for ways to take control of your blood sugar level, incorporating a healthy diet and lifestyle changes are key.

This post talks about the health benefits of spinach carrot juice for managing your blood sugar, but it’s not a cure-all.

We’ll also delve into the science as well, and give you a spinach carrot juice recipe to help you jumpstart your journey!

Understanding Blood Sugar

Blood sugar, referred to as blood glucose, is the main source of energy for your body. It comes from foods that are high in carbohydrate.

Normally, your body regulates blood sugar efficiently with the help of insulin.

Various factors disrupts a balance in blood sugar, leading to blood sugar spikes.

Some of these factors include:

  • Carbohydrate intake: Consuming too much food, most especially refined carbohydrates or sugary drinks, causes blood sugar spikes.
  • Medication: Certain drugs like steroids, can raise blood sugar levels.
  • Hormone: Stress hormones like cortisol increases blood sugar level.
  • Poor sleep: This also impairs insulin sensitivity.
  • Dehydration: When dehydrated, your blood sugar becomes even more concentrated, leading to higher readings.
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Can Spinach Carrot Juice Help?

Both spinach and carrots offer a unique blend of nutrients that might be beneficial for controlling blood sugar. Here’s a breakdown:

Spinach

  • This leafy green is low in carbs and high in fiber which can help regulate digestion and blood sugar absorption.
  • A 3.5 ounce (100 g) serving of raw spinach contains only 3.6 grams of carbohydrates. Most of these carbs come from fiber, making spinach a net low-carb option.
  • It’s also rich in vitamins A & C, and minerals, such as chromium, which helps with insulin sensitivity.
  • The same serving of spinach boasts a significant 2.2 g of fiber. This fiber is a mix of both soluble and insoluble types.
  • Soluble fiber in spinach can slow down the absorption of sugar from other foods you eat. This helps prevent blood sugar spikes and promotes a more gradual rise in blood sugar levels.

Carrots

  • Carrot contains a small amount of natural sugars, in a form of fructose and sucrose, this nutritious food does not cause blood sugar spikes for most people.
  • Unlike table sugar or sugary drinks, the amount of sugars in carrots is relatively low and combined with fiber. Fiber in carrots, slows down digestion, which means the sugars are released into the bloodstream more gradually, leading to a smaller and slower rise in blood sugar compared to refined sugars.
  • Carrots have low GI. Low GI simply means a slower and steadier rise in blood sugar compared to high GI foods.
  • They also boast beta-carotene, converted by the body into vitamin A – it has been linked to improved insulin function in some studies [1] [2].

Note: Spinach carrot juice might be a healthy addition to your diet, but you must talk to your doctor for the best approach, especially if you have diabetes.

How to Make Spinach Carrot Juice Recipe

So, how do we make this juice recipe? We’ll need just a few simple ingredients to start with. Here’s the recipe:

Ingredients

  • 2 large carrots (washed and chopped)
  • 2 handfuls of fresh spinach (washed)
  • 1/2 cup water (optional)
  • 1 tbsp lemon juice (optional)

Here is the nutritional information for the ingredients used to make spinach carrot juice based on their serving sizes:

2 large carrots (washed and chopped)

  • Calories: 41Kcal
  • Carbohydrates: 24.6g
  • Fiber: 7.2g
  • Sugar: 12.0g
  • Protein: 2.3g
  • Vitamin A: 102.4 IU
  • Vitamin C: 9.2 (mg)

2 handfuls of fresh spinach

  • Calories: 23Kcal
  • Carbohydrates: 3.3g
  • Fiber: 2.4g
  • Sugar: 0.3g
  • Protein: 3.0g
  • Vitamin A: 880.9 IU
  • Vitamin C: 29.2 mg

1 tbsp lemon juice

  • Calories: 19Kcal
  • Carbohydrates: 0.3g
  • Fiber: 0.0g
  • Sugar: 0.2g
  • Protein: 0.1g
  • Vitamin A: 0.0 IU
  • Vitamin C: 0.8 mg

Instructions:

  • Prep your ingredients: Wash and chop the carrots and spinach.
  • Juice the ingredients: If using a juicer, follow the manufacturer’s instructions. Feed the carrots and spinach alternately into the juicer.
  • Adjust consistency: If the juice is too thick, add a small amount of water to thin it out.
  • Enhance flavor (optional): Add a squeeze of lemon juice for a brighter taste.
  • Serve immediately: Freshly squeezed juice is best enjoyed right away to maximize nutrient content.

Tips:

  • You can add other fruits and veggies to this recipe for additional flavor and nutrients. Some options include apple, orange, celery, or ginger.
  • Start with a smaller amount of spinach, as it can have a strong taste.
  • If you don’t have a juicer, you can blend the ingredients with water and then strain the pulp using sieve mesh or cheesecloth. This method might yield less juice and fewer nutrients compared to juicing.
  • After you’re done making your juice, add ice cubes for a chilled drink.

By making informed choices about your diet, incorporating healthy habits, and including drinks like spinach carrot juice, you can take an active role in managing your blood sugar.

Do you have any favorite blood sugar-friendly juice recipes? Share with us.

Other blood-sugar friendly drinks you may also like:

References:

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