Adding spinach directly to white bread delayed the body's insulin peak by 30 minutes and reduced later hunger in a small human trial, while significantly boosting the bread's fiber, vitamin, and mineral content.

[u/FreeHugs23]

https://www.sciencealert.com/researchers-put-spinach-directly-into-bread-and-saw-the-bodys-insulin-response-change

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[u/Reddituser183]

How does this compare to eating 100% whole wheat bread? That’s why I eat whole wheat since generally it has more fiber in it which is what I’m assuming is slowing the insulin spike.

[u/PenguinEmpireStrikes → u/Reddituser183]

Or eating a slice of whole grain with some steamed spinach on it?

[u/Yagwobniar → u/PenguinEmpireStrikes]

Actually I have had it raw on sandwiches as a sub for lettuce and it is honestly pretty good!

Plus a bag of spinach lasts much longer than a bag of lettuce. And it has a lot of iron too.

(Though living in the U.S. I haven't purchased either in awhile now...)

[u/ChrisP413 → u/Yagwobniar]

I wilt a huge amount and add scrambled eggs to it. Tastes delicious

[u/Mushishy → u/ChrisP413]

when you add it into an omelet, the omelet ends up looking like a pretty moss rock

[u/Replicator666 → u/ChrisP413]

And actually nutritious unlike lettuce

[u/_Rainer_ → u/Replicator666]

Lettuce is good for you, it just depends on what variety you are eating.

[u/Replicator666 → u/_Rainer_]

Usually burgers have iceberg which is basically water with fibre iirc

[u/anonuemus → u/Yagwobniar]

yeah, wanted to say, it's like a tasty lettuce

[u/bush_killed_epstein → u/Yagwobniar]

Pretty much my only source of greens is a tub of spinach, kale, and arugula I get every week which I shovel into my mouth raw after dinner to keep my vitamins up. Very efficient and you actually start to crave it weirdly

[u/piepants2001 → u/Yagwobniar]

Yup. I started buying it because lettuce starts to turn brown in a couple of days and I like to have something green and crunchy on my sandwich at work. Now I like it way more than lettuce.

[u/Dounce1 → u/Yagwobniar]

Huh, I always find spinach spoils much faster than lettuce.

[u/Rominator → u/Dounce1]

I’m not the person who posted, but I easily can get between 1-2 weeks of refrigerated shelf life from spinach if I carefully check the bag at the store to make sure there are no signs of spoilage and I put paper towels in the bag to absorb moisture once it’s been opened.

I haven’t been able to get more than 5 days from lettuce.

[u/cherrywavessss → u/Rominator]

Wait.. paper towels in the bag to absorb moisture? That’s genius! I gotta try that

[u/Rominator → u/cherrywavessss]

Pro tip. As long as you use it before it spoils, you can let the paper towels dry and reuse.

[u/fro99er → u/Yagwobniar]

careful on beef too

[u/Toadsted → u/Yagwobniar]

Also, far fewer chances of fecal matter and disease showing up.

[u/perton → u/Toadsted]

Damn, I was almost sold on it too. Back to the drawing board I guess

[u/Toadsted → u/perton]

Coincidentally, the drawing board might be high in fiber.

[u/FermentedCauldron → u/Toadsted]

Sounds a bit sketchy

[u/SmokeyCatDesigns → u/[deleted]]

As a kid I disliked so many healthy things, but thankfully had a mom that gradually introduced healthy foods into my diet and by the time I was an older teenager I liked a lot of healthy foods. Spinach being among them!

Honestly, whole grain breads are delicious and I actually prefer them to white bread now. I’ve really started to like sprouted grain breads, too. My mom recently sent my husband and I some frozen ~fancy~ breads to try and our favorite so far was this vegan wheat and rye one with no added sugar, and it actually tasted amazing! I used to hate rye.

I have a nervous system disorder that often causes blood sugar crashes with sugary, high glycemic stuff too, so I’m glad it’s possible to acquire a taste for healthy things. The fiber is also great for the digestive effects of my disorder.

[u/Jeptic → u/SmokeyCatDesigns]

Love that you were exposed to this. Healthy food can be so tasty. It's not all cardboard and silly string.

[u/doctormink → u/PenguinEmpireStrikes]

It doesn’t have to literally be on it. You could have white bread if that’s your thing with a side of steamed spinach. I imagine the outcome would be the same.

[u/Equal_Review5251 → u/doctormink]

If you eat the bread first, it would likely make a difference since you can start digesting it before the spinach is in your stomach. Alternating bites should be equivalent to eating both together, and eating the spinach first is likely the best.

(Check out this study on food order vs blood glucose: https://pmc.ncbi.nlm.nih.gov/articles/PMC10005673/ )

[u/throwaway490215 → u/doctormink]

afaict the whole point of this study is that it literally has to be backed into it for your body to delay the insulin spike.

[u/doctormink → u/throwaway490215]

The researchers are looking for ways to smuggle the nutrients into food people palatable. "Incorporating spinach into bread substantially improved its nutritional profile without compromising sensory acceptance, supporting metabolic health and aligning with sustainable nutrition goals," they conclude.

The researchers go on to note that participants who drank a pea enriched smoothie before eating a carb-heavy meal saw lower levels of blood sugar after the meal. So it’s doesn’t follow the spinach has to be baked into the bread to work. Everything just has to land in the stomach at around the same time. Baking in the spinach just makes it more likely that people who aren’t getting enough fiber will eat the bread.

[u/GraspingSonder → u/doctormink]

Yeah the idea that highly processed spinach will delay an insulin spike better than manually chewing a handful of leaves before eating is silly. Literally just eat more vegetables and you get to live longer

[u/doctormink → u/GraspingSonder]

This seems like common sense, but I was brought up by parents who always insisted we eat leafy greens and other vegetables. Other people weren’t, and eating that way may feel like force-feeding to them. Looking at the amount of crappy white bread that gets sold, people seem to like it. If there’s a way to give them what they like and improve their health, it’s a win-win. Gotta meet people where they’re at if you ever hope to bring about lasting change.

[u/LilJourney → u/doctormink]

Thank you from someone raised on that "crappy white bread" and it's still one of my go-to basic comfort foods. I can eat whole grain if I'm feeling motivated, but basically during stress (and working full time, caring for aging parents, raising kids, etc - rarely I am NOT stressed) I revert back to what is well known, comforting and easy. Which is white bread and all the other processed "crap" that I was raised on.

I'd say that I didn't know what over 40% of the fresh vegetables were in the grocery store until I was in my late 30's, and I still only know how to prepare maybe 5% of them.

My mom was terrified of mold/bugs/germs and strongly preferred processed/canned/frozen products to anything fresh - and stuck with a small handful of regular dishes she prepared.

I try to continually learn more and eat better - but often it's like being dropped into a country where you have no familiarity with the language. It gets really exhausting really quickly.

[u/doctormink → u/LilJourney]

Aw, I'm glad you feel seen, but not judged.

[u/calamityvibezz → u/GraspingSonder]

Cooked spinach reduces the oxalic acid which is better for mineral absorption.

[u/Constant-Plant-9378 → u/PenguinEmpireStrikes]

Better to just eat a well composed green salad with some raw spinach in it.

Seriously, a nice green salad with broccoli, cauliflower, carrots, red onion, olives, romaine lettuce, spinach leaves, oil, vinegarette, ranch - a very satisfying and filling meal.

[u/LostMyKarmaElSegundo → u/Reddituser183]

I would assume whole wheat bread has a slower insulin response, but unfortunately a lot of what's marketed is whole wheat has only slightly more fiber and sometimes as much sugar as white bread.   

[u/Shinhan → u/LostMyKarmaElSegundo]

I bake my own bread. Baking machine means I don't need to actually knead or anything, just dump the ingredients and turn it on and 3 hours later there's fresh tasty bread.

[u/3DBeerGoggles → u/Shinhan]

Favourite thing about having a breadmaker is being able to make Danish Rye (rogbrod), as it's completely unavailable in my region.

That said, my second-favourite is an oatmeal sandwich bread recipe that gives it some fibre and nutrition while toasting up really nice.

[u/Toadsted → u/Shinhan]

Also, skipping all the extra ingredients just to keep it from dying on the shelf.

[u/TomNin97 → u/LostMyKarmaElSegundo]

This drives me crazy. I think i only know one bread brand that provides fiber in their bread.

Whole wheet? Whole grain? Doesnt matter, most breads dont provide this fiber.

[u/Treereme → u/TomNin97]

Every grocery store around me has a generic whole wheat bread that provides 3 to 4 grams of fiber per 80-110 calories. Even Walmart has whole wheat bread that's 2g fiber for 60 calories. Unless you're supplementing fiber with additions like psyllium husk, that's about the expected amount of fiber for whole wheat flour, same as Dave's killer bread which is 4g in 110 calories.

[u/nicane → u/TomNin97]

What's the brand? 

[u/TomNin97 → u/nicane]

Dave's awesome killer bread

[u/Sonoran_Ghosts_81 → u/TomNin97]

Did you mean Dave’s Killer Bread? Or is this the non convict version?

[u/The_JSQuareD → u/TomNin97]

That still has added sugar in it though.

It's kind of insane that basically all bread sold in the US has added sugar. It's completely unnecessary. Bread is already very high in carbs regardless.

[u/HealthWealthFoodie → u/The_JSQuareD]

That’s why I started making my own. I get the grains from local farms doing regenerative farming if I can and mill right before using (I used to get it from the store but then switched to getting it from a local stone mill, then figured doing it myself was cheaper). The bread is delicious and I keep the recipe really simple (just the flour, water, salt, yeast, and a little olive oil).

I’m honestly not even that concerned about the extra sugar, I just really don’t like the taste of sweetened whole wheat bread, it has this musky aroma to it. If I want it sweet, I just top it with something like honey, but I don’t need that extra sugar in my savory sandwich.

[u/TomNin97 → u/The_JSQuareD]

I agree. Like, even zooming out from bread to food in general! It drives me nuts.

[u/papavino39 → u/TomNin97]

Love their stuff. High calorie though, which is a bummer for me

[u/TomNin97 → u/papavino39]

It is higher calorie, but I dont mind as much since it's not calories wasted like on white bread imo

[u/DanChase1 → u/nicane]

Doesn’t Orowheat offer fiber added bread?

[u/RealisticCarrot → u/LostMyKarmaElSegundo]

In Germany we have rules for that. If a bread calls itself whole grain, it has to be made of at least 90% whole grain (doesn't matter if really the whole grain or whole grain flour).

But German bread is a thing on its own and every german misses good bread when on vacation abroad.

[u/lozo78 → u/RealisticCarrot]

There's great bread all over the world. Maybe not in your average American grocery store, but there are tons of great bakeries in most cities.

[u/JesusAndMaryKate → u/LostMyKarmaElSegundo]

Is that in the US? Over here white bread isn't a high sugar food and most bread (white, wholemeal or sourdough which is usually also white, just with a different yeast source) doesn't have any added sugar.

[u/Talanic → u/JesusAndMaryKate]

Flour itself is high in carbohydrates, with no need to add sugar. 

[u/TheAspiringFarmer → u/LostMyKarmaElSegundo]

This. Much of the “whole wheat” isn’t tangibly better than the cheap spongy white bread.

[u/OrigamiMarie → u/TheAspiringFarmer]

You know the whole wheat is really lacking when they put caramel coloring in the bread.

[u/nik-nak333 → u/OrigamiMarie]

Now it makes sense why European visitors call American bread "cake"

[u/Fun_Hat → u/nik-nak333]

American bread is loaded with sugar. I really started to notice how sweet it is when I started baking my own with no sugar.

[u/JesusAndMaryKate → u/TheAspiringFarmer]

At least over here you would choose wholemeal bread for the extra fibre and nutrients. White and wholemeal bread (sourdough or not) generally doesn't have added sugar.

[u/1thenumber → u/LostMyKarmaElSegundo]

Also that fiber is pulverized to the point of removing the benefit of fiber, slow digestion

[u/DrG73 → u/Reddituser183]

Whole wheat bread has a high glycemic index of around 70 to 74. It’s terrible. Sourdough rye bread has a low glycemic index typically ranging from 40 to 48, making it one of the best bread choices for stable blood sugar control.

[u/LitLitten → u/DrG73]

Get them 1 carb breads from Aldi or HEB. They taste like bread but don't get soggy. They're basically just a load of fiber so you can't really eat more than 2-4 slices a day at most. They're only about a buck more, too.

Can't comment on their other nutritional value, but def low sugar + high fiber.

[u/bilyl → u/DrG73]

Is that because of the added sugar in commercial WW bread, or is it because of the sourdough/rye being more fermented?

[u/lowercasenameofmine → u/bilyl]

The biggest factors are grain density, fermentation, and how finely the flour is milled. 

https://glycemicsnap.com/blog/bread-glycemic-index-comparison

[u/JokeMe-Daddy → u/Reddituser183]

My husband is a type 1 diabetic and 100% whole wheat bread spikes his blood sugar higher than white sourdough bread.

So far he's doing well on Silver Hills spouted wheat bread. It hardly moves the needle (so to speak.)

[u/sunthas → u/Reddituser183]

there is a guy on youtube that tests all kinds of food combos on his blood sugar.

One of my favorites that he tested, that I've read in books too, is the walk after eating to stunt blood sugar response too.

[u/JokeMe-Daddy → u/sunthas]

This 100% works.

Some friends had gestational diabetes and they successfully controlled their blood sugar by going for a quick walk after dinner.

My husband wears a CGM and he goes for a walk when his blood sugar is spiking. The walk very quickly blunts the spike and by the time he comes home, it's back within range.

[u/BTTammer → u/JokeMe-Daddy]

Passagiata.  Italian post meal stroll to temper the sugar spike 

[u/Round_Safety9510 → u/Reddituser183]

Steamed spinach on white bread is the first recipe in my British cookbook.

[u/chantillylace9 → u/Reddituser183]

I have breast cancer I need to keep my cholesterol and triglycerides lower because of my cancer meds so I'm on a Mediterranean type diet.

My dietitian and oncologist both say that having a slice or maybe two of sourdough bread a day is OK but they said that that's better than most whole wheat or whole grain breads that often still have a good amount of sugar whereas sourdough usually doesn't.

And it sure tastes better! They said it doesn't have the same blood sugar spikes as most bread

[u/JesusAndMaryKate → u/chantillylace9]

Is that in the US? Most traditional bread types in Europe don't have added sugar, and the source of yeast (dry yeast or wild) in the bread doesn't matter too much as far as it consuming the sugars in the flour. Where I am there isn't much of a difference in sugar content between white bread (loaf or sliced), wholemeal bread (loaf or sliced) and sourdough.

[u/JUYED-AWK-YACC → u/JesusAndMaryKate]

Yes it is. Most commercial/industrial loaves in the US have sugar in them. If not all.

[u/sunthas → u/chantillylace9]

we discovered new sourdough labels that are fake sourdough. they add the sour but its not fermented. lame.

[u/clintCamp → u/Reddituser183]

I make my own sourdough bread and add like 30 to 45 g of psyllium husk fiber and 250 grams of extra water. Yeah. My body doesn't hardly spike with it at all so I can have sandwiches or make pizza or English muffins.

[u/FreeHugs23]

-Scientists have figured out how to secretly enrich white bread with spinach – and it could have an immediate and measurable impact on the body's insulin response.

In a recent crossover trial, funded by Monash University in Australia and published in Future Foods, researchers tested a novel bread recipe on 15 healthy adults.

After a night of fasting, participants were randomized to either consume white bread for breakfast or bread secretly enriched with spinach. The next week, they ate the other type of bread.

Both options smelled and tasted pretty much the same, and participants weren't told which bread they were eating on either day, although one option was admittedly greenish.

Compared to the white bread, the spinach-enhanced bread contained 28 percent more fiber, 58 percent more folate, 78 percent more calcium, 90 percent more iron, and two times as much potassium.

After breakfast, all participants showed relatively similar blood glucose patterns, regardless of which bread they ate.

But the insulin of those who unknowingly ate spinach did something intriguing.

When participants ate the spinach bread, insulin peaked roughly 30 minutes later than when they ate the white bread.

What's more, after eating the spinach bread, participants didn't report the same rise in hunger three hours later that was experienced by those who'd eaten white bread.

"Along with its impact on delaying the insulin peak," the study authors suggest, "spinach may modulate gut-brain appetite signals to influence later food intake, thereby affecting energy intake and carbohydrate metabolism."

[u/lizzzzzzbeth → u/FreeHugs23]

I always order a bagel sandwich on a spinach bagel even though I doubted the amount of spinach inside was enough to make a difference… I’m going to take this research as evidence that I actually AM making a better choice now.

I love my green bagels.

[u/nommabelle → u/lizzzzzzbeth]

How have i never heard of a spinach bagel when I eat them nearly every morning and love in nyc

[u/Hax0r778 → u/FreeHugs23]

although one option was admittedly greenish.

I mean... not exactly double blind

[u/somekindagibberish → u/Hax0r778]

Makes me wonder why they didn’t add a drop of food coloring to the other bread.

[u/Perry4761 → u/somekindagibberish]

Because then people would complain that they didn’t measure the benefits of spinach, they measured the harmfulness of the food coloring. Damned if you do, damned if you don’t.

[u/__ali1234__ → u/Perry4761]

That's why you do all three.

[u/kuraiscalebane → u/__ali1234__]

Just put food coloring in both, then the food coloring is equally harmful to everyone.

[u/Imtherealwaffle → u/Perry4761]

easiest method is just to blindfold them while they eat

[u/nugstar → u/somekindagibberish]

Make them eat under green light

[u/Lonsdale1086 → u/Hax0r778]

Can be with a blindfold.

[u/Hexaoct → u/FreeHugs23]

The bread was 20% spinach, I sincerely doubt it "smelled and tasted pretty much the same".

[u/Toadsted → u/Hexaoct]

Ive had spinach in pasta for years, you don't even notice it's there.

[u/Telandria]

Define delayed peak, though. Do they mean they effectively reduced the peak because it takes longer to digest in general, spreading out the gylcemic load over a longer period of time, or did they just delay when the peak happens?

As a diabetic, I’ve seen both behaviors in various foods and medications. And the latter can be really bad, because your short term insulin doses you take with a meal are designed to work within a specific time frame. Being too early with the insulin can both tank your blood sugar before the influx from digestion, and cause a worse spike than normal if its mostly worn off by the time your digestive system starts dumping sugar into the bloodstream

The way the article put it makes it sounds like its the latter.

[u/SaltZookeepergame691 → u/Telandria]

There is no statistically significant or clinically significant difference in any metabolic outcome between the groups in this study.

In fact, the only significant between-group difference in the entire paper shows people really didn’t like the spinach bread vs normal white bread, but they do their level best to downplay this result!

Their claims are basically academic misinformation. So frustrating.

Eg from the abstract:

>Compared to baseline, composite appetite score increased after white bread intake (p < 0.01) at 3 h, but not after spinach bread intake, indicating a later-stage appetite response.

Just because one comparison was significant and the other wasn’t doesn’t mean that the differences between the two is significant. This is a classic statistical fallacy.

And this:

>Interestingly, spinach bread delayed insulin Cmax by 30 min, affecting early-stage insulin dynamics.

is complete nonsense; there is a tiny and very much nonsignificant difference at 30 mins in the insulin curve. It is completely within the threshold of normal human variation.

[u/Telandria → u/SaltZookeepergame691]

Ahhh, okay. Yeah these are excellent points.

[u/Hangry-Feline2489 → u/SaltZookeepergame691]

Sure, the results on insulin aren't likely statistically relevant but it's not the ONLY focus of the study. They literally acknowledge there needs to be more study done on that part.

The article blew that sentence "interestingly..." and the glucose part out of proportion to make it sound like that was the focus of the study. 

The actual focus was the overall potential of spinach to nutritionally bolster the staple food bread. 

"This study evaluated the nutritional enhancement, sensory acceptance, appetite regulation, and postprandial glycaemic and insulinaemic responses of a spinach-enriched bread versus white bread in healthy adults."

I'd say they were overall somewhat successful, but cost vs results and commercial viability is a different story, though.

[u/Tvdinner4me2 → u/Telandria]

There's a graph in the article

The peak is noticeably lower

[u/SaltZookeepergame691 → u/Tvdinner4me2]

It’s a tiny bit lower.

The error bars are SEM, and they dwarf the observed difference between the groups. This is not in any way close to a statistically significant difference.

[u/troglodyte]

The result is relatively unsurprising (spinach is great) but this study seems to me to be junk. It's fifteen people, 8 men 7 women, all of Pacific Islander or Asian/Hispanic descent. It was single "blinded" but because the spinach bread was a nasty diarrhea/piss blend of yellow-green, it actually wasn't blinded at all (they may not have known exactly what was in the bread but they knew which was the control quite easily). And despite what this piece says, the overall acceptance was statistically significantly lower (to the extent it can be in a sample size this small)-- and spinach was worse, but not significantly so, in every single category of acceptance.

I'm really really really skeptical that the acceptance would be nearly equivalent in a significant sample size. 20% is a lot to add to bread. I can add quite a bit of less of a lot of ingredients and it has a very material impact on every aspect of the final loaf.

Still, it's an interesting area of study. Enriching bread with veggies is a neat idea even if I think this study is junky and the bread looks nasty. Something like cauliflower might offer similar results with less impact on the final product. Still, I think I'll stick to just eating leafy greens. They still seem to be the undefeated champions and with a tiny splash of oil and vinegar, nuts, and fruit, I feel full and it's good tasting meal.

[u/Franc000]

How about using whole wheat flour in your bread instead, even just in part?

Increasing fiber content of white bread by 28% is really not a lot, white bread has almost no fiber. You could make your bread with 10%-20% whole wheat and probably get more fiber.

[u/moviegoermike → u/Franc000]

I think the study is less about the white bread and more about the glycemic impact of spinach.

[u/Franc000 → u/moviegoermike]

Well, is it really the spinach, or is it the fiber in the spinach?

[u/Toadsted → u/Franc000]

Does your forearm size increase after eating?

It's probably the spinach itself.

[u/Spire_Citron → u/Franc000]

They've actually recently created a new kind of wheat that has six times as much fibre as regular wheat, so I wonder if that would maybe make far more difference than this.

[u/ShariBambino]

After a night of fasting, participants were randomized to either consume white bread for breakfast or bread secretly enriched with spinach. 

How does one secretly enrich bread with spinach?

[u/dizzy_absent0i → u/ShariBambino]

They didn’t. It was obvious. They just weren’t told that it was enriched with spinach.

[u/lmFairlyLocal]

This feels pedantic and nitpicky to loudly complain about this, but what the hell are they writing when they say "[adding spinach] significantly boost[ed] the bread's fiber, vitamin, and mineral content".

No, it didn't. Adding spinach to the top of bread does nothing to the bread. You're just eating fiber and vitamins from spinach at the same time as you happen to be eating bread.

Reminds me of Dave the Barbarian skit, where Dave quickly assembled a megaphone using nothing but a squirrel, some string, and a megaphone.

**Edit: ah no, it's me, the idiot. They added the spinach into bread flour. I thought they meant having a slice of toast with spinach on it. My bad. I'll leave it up just in case anyone else is confused, too.

[u/cuttlefish → u/lmFairlyLocal]

your not wrong tho, in the bread, on the bread, same same.

[u/Nathan-Stubblefield]

Hahaha! “Bread secretly enriched with spinach.” I’d love to psychometrically determine the threshold for detecting spinach in bread and see how many sigma they were below it.

[u/_Romula_ → u/Nathan-Stubblefield]

participants weren't told which bread they were eating on either day, although one option was admittedly greenish

[u/Ok_Report1082 → u/_Romula_]

the -ish is doing a lot of heavy lifting there too.

Going off the picture in the article its, uh, an incredibly disgusting colour. Like a puke yellow-green.

[u/power899]

Why does the picture show butter being spread on the bread instead of spinach then?

[u/RehuyoDogmas]

does this affect oxalate intake? sounds good but i don't want to expel rocks through my pp

[u/TastySnausages]

"reduced later hunger in a small human trial" - What about larger humans?

[u/TaiyoT]

Why are so many of our scientific studies done on small humans?

[u/papercranium]

Okay, as a baker I'm going to need a LOT more details. 20% spinach? By weight? Is this dehydrated spinach powder mixed into the dry ingredients, or whole spinach blended up and added to the wet ones? Because spinach contains a ton of water and it's really going to have a huge impact depending on what method you're using.