​Is Spinach High Or Low In Lectins?

​Want to know whether spinach is high or low in lectins​?

Spinach: low in lectins

Role of Spinach In The Lectin-Free Diet

Spinach is a great source of fiber and a great way to get fiber in your meals. Having this fiber will help to keep you feeling full after the meal, so that you feel more satisfied after the meal. This can help you eat less overall calories with the meal. Our nutrition coaching program can help you to eat the right amounts without counting calories.

Spinach is also a great way to add vegetables to your meals. Try steaming it and eating it as a side to chicken or steak.

Example ​Dishes That Contain Spinach On The Lectin-Free Diet

​​Raw Spinach

Raw spinach is often used in salad, ​sometimes mixed with other greens. Try mixing swiss chard, kale, spinach, oil, red wine vinegar, and whatever else you want.

Frozen Spinach

Frozen spinach is an ​excellent, ​hunger-satisfying addition to smoothies. Add one cup of frozen blueberries, one cup of frozen spinach, one cup of water, and half a banana for texture. You can not add the banana if you’d like. If you do ​add the banana, you can cut down the blueberry amount if you’d like. Blend!

Steamed Spinach

Steamed spinach helps you retain water soluble vitamins that could be lost with boiling or other cooking methods. Try having steamed spinach as a side to chicken and sweet potatoes or chicken and rice. It will likely leave you feeling ​more satisfied ​than just having chicken and sweet potatoes or rice alone​​​!

Benefits of Spinach

Spinach is high in fiber and a good source of many vitamins and minerals. It’s also high in iron, which is ​possibly why Popeye is always eating it and says “I’m strong ’til the finish, cause I eat my spinach.”

It also contains plant compounds that have numerous benefits such as quercetin, lutein, and zeaxanthin. Some of the potential benefits include reduced inflammation, antioxidative powers, and improved eye health. Spinach also contains the dietary flavonoid kaempferol which was shown to have anti-cancer and cell-protective properties.

Is Spinach High In Lectins?

Our research indicates no and we believe spinach is a great food to include on a low lectin diet. Even if you’re sensitive to a lot of foods, spinach can be an excellent food to add to your diet.

Resources:

https://www.ncbi.nlm.nih.gov/pubmed/18417116

https://www.ncbi.nlm.nih.gov/pubmed/12626691

https://www.ncbi.nlm.nih.gov/pubmed/23497863

http://medicinalplants-kr.org/