The Health Benefits of Spinach-For Diabetics and their Families

Take a look at this brief clipping to see what happened when Popeye ate spinach.

I loved watching this as a child and I was fooled many times into eating my vegetables, thinking I would be as strong as Popeye in the end. What can I say? Parents do and say what they have to so that they get the desired result/behavior. I was young and impressionable.

My parents were smart. When I take a look at the health benefits of spinach and other vegetables, I now understand why they needed to play those little “mind games” with us. Today I will focus on the benefits we are missing when we fail to eat spinach

What is Spinach and What does it Look Like?

Spinach is a green leafy vegetable, which once went by the name the “Spanish Vegetable.” Spinach Popeyebecame popular in the 1960’s through to the 1970’s as the animated film Popeye was aired.

Popeye’s muscles would grow big and strong whenever he ate his spinach. This would then assist him to overcome his adversaries, of course, using his big, strong muscles.

SpinachToday, we can get spinach in the produce section of the grocery store as a fresh, green leafy vegetable, either bundled or as leaves in a bag. We can also find spinach on the shelves in cans, they way Popeye had his spinach.

Spinach can be eaten raw in salads, or sauteed in seasoning and a little butter or oil. Due to the Oxalic Acid in spinach, I prefer to slightly cook spinach before eating.

The Health Benefits of Spinach

Spinach is low in calories, packed with vitamins, minerals, fibers and protein, which makes it an ideal food for diabetics. It is also low in fat and cholesterol, but high in Niacin and Zinc. Below are some health benefits of spinach:

  • Helps to control blood glucose in diabetics, due to low spikes experienced after consumption
  • Lowers blood pressure
  • Keeps heart healthy
  • Improves blood quality (due to its’ iron content)
  • Restores energy
  • Prevents cataract
  • Aids in macular degeneration
  • Helps to prevent asthma (due to the presence of beta-carotene)
  • Helps to prevent constipation due to the fiber and water content
  • Increases vitality
  • Maintains bone health (due to its’ Vitamin K content)
  • Aids in anemia
  • Anti-inflammatory (thanks to phytochemicals)
  • Anti-Cancer (especially prostate cancer)
  • Helps with memory and mental clarity
  • Vitamin A in spinach helps to keep hair moisturized
  • Prevents hair loss due to the iron content

It is worth noting that persons with diabetes sometimes have other health issues such as heart and high cholesterol. It is good to know that spinach is one of those super vegetables, which will help in a number of issues.

Spinach is another plant-based food to the rescue. It is also worthy to note that it is easy to prepare at home and needs only 1 minute to cook.


Spinach is clearly a good vegetable to prepare and share with the entire family. It has little carbohydrate and hence will have a gradual spike in blood glucose, making it a healthy choice for diabetics and those intending to prevent diabetes.

Eating spinach gives us a lot of bonuses, such as lower blood pressure, better eyesight, more energy and stronger bones, to name a few. It is evident that it is vital for all of us to incorporate some spinach in our weekly diet.

The benefits are enormous and spinach would be one more vegetable to help us in the lifestyle change we need to embrace in order to fight diabetes and other illnesses.

I like to hear from you, and so I  encourage you to leave your comments in the box below.

Until next time, walk good and eat healthily.

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  1. // Reply

    Wow, I did not know that spinach had that many benefits. Thanks a lot for sharing it.

    I personally love spinach and I even used them in some side dishes that you put in the oven (because I’m trying the low-carb-high-fat method).

    They always turn out great.

    How long do you usually cook your spinach before you eat it? Does that have any effect that they loose any of their nutrients?

    1. // Reply

      Marcus, it’s nice to know that you love spinach and I would like to encourage you to share some of your recipes with us. I cook my spinach for a minute. I just figured if it can be eaten raw, then I should not cook it for too long. Not sure about the nutrient loss, so I keep it at a minimal. The available information varies, so I take a chance with a minute. I also like my vegetable to be crunchy. How about you?

  2. // Reply

    I knew that spinach is healthy but I had no clue that it helps with diabetes. Can it also help to heal the diabetes?

    1. // Reply

      Yes, David, spinach is excellent for a lot of issues, so it is a good vegetable to eat as a preventative measure. Combined with other lifestyle changes, it should certainly help with the cure, but it must be a lifestyle change. Cheers.

  3. // Reply

    Spinach certainly seems to be a great food to eat. I personally enjoy the fresh spinach over the canned stuff. I love using it as a salad or sauteed. I’ve even mixed it with cheese and stuff chicken and pork with it before! Now i’ll definitely make sure to incorporate it even more into my recipes now that I know how good it is for you too. Thanks for the post!

    1. // Reply

      Pete, you have said it all. You are making healthy choices. That’s good to know. Maybe you could share some recipes with us. I like the spinach done in an oven with cheese and chicken breast. I use an egg to keep it together. Delicious. Enjoy your spinach and know that it is working on your behalf. Walk good.

  4. // Reply

    Hi Josephine,

    I loved Popeye! He was my favorite although I never bought into the whole spinach makes you strong. As a kid I just knew it was gross and wouldn’t touch it. Now that I’m older I realized it is just canned spinach I don’t like. I actually do eat some raw or slightly cooked. I have heard cooking takes nutrients out of vegies so I do eat more raw like carrots and cauliflower. I also prefer the taste with raw over cooked.

    1. // Reply

      Chas, it was reported that it is best to cook spinach for at least 1 minute because of the Oxalic Acid content, which makes it difficult for some minerals to be absorbed and hence they are not available to be used by our bodies. Do a bit of research and then make an informed decision. Chas, I thank you for dropping by and you always have an open invitation. Cheers.

  5. // Reply

    Wow! That is a long list of benefits. I knew spinach was a super food but damn! Unfortunately I really don’t have a lot of spinach in my diet. I am more of a broccoli guy. Whats your favorite vegtable?

    1. // Reply

      Matt, I love callaloo and cabbage. I eat a little spinach, but I will be eating more now. Mother Nature has given us everything Matt. Maybe you could share some of your broccoli recipes. I find it difficult to enjoy, but I include it in my diet. All the best Matt.

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