Eating Raw Spinach in the Morning to Avoid Cravings: A Critical Look at a TikTok Trend or
On March 11, 2025, *L'essentiel* published an article about a trend circulating on TikTok: starting the day by eating a handful of raw spinach to curb cravings.
As an expert in the field of nutrition, I invite you to examine this approach in detail, drawing on facts, scientific studies, and an informed, critical perspective.
1. First of all, let's start at the beginning: The process of digesting raw spinach in the morning ➡️➡️
Chewing and Salivation ️
Digestion begins in the mouth! Chewing breaks down the spinach into smaller particles, making it easier for salivary enzymes to begin breaking down starches and fiber.
Stomach Action ️♂️
Once swallowed, spinach reaches the stomach, where stomach acid and enzymes—such as pepsin—begin to break down proteins and prepare for the release of nutrients. The high fiber content slows the passage of food into the intestine, thereby prolonging the feeling of fullness. ⏳
Absorption in the small intestine
In the small intestine, nutrients (vitamins, minerals, amino acids) are absorbed with the help of digestive enzymes and bile, which emulsifies fats. Insoluble fiber promotes regular bowel movements, while soluble fiber forms a gel that helps stabilize blood sugar levels.
Metabolism and Hormonal Regulation ⚖️
The slowing of digestion caused by fiber allows for a gradual release of sugars into the bloodstream, promoting a balanced hormonal response (particularly insulin secretion) that helps limit blood sugar spikes and delays the onset of hunger before lunch. ️
2. Analysis of the Pros and Cons ✔️❌
The positives
- Optimal Nutritional Value Raw spinach is rich in vitamins (A, C, K), minerals (iron, calcium, magnesium), and antioxidants. These nutrients play a key role in regulating blood sugar levels and help manage cravings by stabilizing insulin levels. https://www.lessentiel.lu/fr/story/apport-de-nutriments-avaler-des-epinards-crus-le-matin-pour-eviter-la-fringale-103298948?utm_source=L%27essentiel+Newsletter+FR&utm_campaign=f800676cf3-RSS_EMAIL_CAMPAIGN&utm_medium=email&utm_term=0_b96ca90092-f800676cf3-26687101
- Satiety-inducing effect thanks to fiber ️ Their high fiber content slows digestion and prolongs the feeling of fullness. Research, notably that of Johanne L. Salvin and Michelle J. Clark, shows that dietary fiber helps regulate appetite, thereby reducing the urge to snack mid-morning. https://pubmed.ncbi.nlm.nih.gov/23885994/
- Rapid absorption first thing in the morning ⚡ Eating raw spinach in the morning provides an immediate supply of nutrients, without the loss associated with cooking (which can break down certain heat-sensitive vitamins). It’s a real energy boost to start your day off right!
The downsides ⚠️
- Oxalate Content Raw spinach contains oxalates, natural substances that, if consumed in excess, can interfere with calcium absorption and increase the risk of kidney stones in susceptible individuals. https://pubmed.ncbi.nlm.nih.gov/24393738/
- Bioavailability of Nutrients Certain nutrients, such as beta-carotene, become more bioavailable after light cooking. Eating only raw spinach could therefore limit the optimal absorption of certain beneficial compounds. https://pubmed.ncbi.nlm.nih.gov/21923982/
- Impact on Digestion For some people, the high fiber content can cause digestive issues (bloating or abdominal discomfort) due to difficulty breaking down certain cell walls. This is something to keep in mind for those with sensitive digestive systems. https://pmc.ncbi.nlm.nih.gov/articles/PMC7056053/
3. The critical perspective of Christina Manian, an American dietitian ⚕️
Dietitian Christina Manian, MENV, RDN, provides additional and nuanced insight by highlighting two key aspects:
Limited impact on overall appetite ️⏱️
According to her, eating raw spinach in the morning does not have a lasting effect on appetite throughout the day. No single food, even one rich in nutrients, can, on its own, significantly regulate appetite, which depends on a variety of factors such as hormones, blood sugar levels, and dietary diversity.
The Need for Nutritional Diversity
Christina Manian, MENV, RDN, points out that, despite its nutritional value, spinach does not provide all of the daily requirements for vitamins and minerals. This underscores the importance of a varied diet that combines different food groups to provide all the nutrients the body needs.
Ultimately, eating raw spinach in the morning offers undeniable benefits in terms of micronutrient intake, satiety, and rapid absorption.
However, this practice also has its limitations, particularly those related to the presence of oxalates and the variable bioavailability of certain nutrients.
It is essential to take a holistic approach to nutrition, incorporating spinach as a valuable component of a diverse range of nutrient-rich and complementary foods.
Appetite regulation does, in fact, depend on a variety of physiological and behavioral factors.
Take action now to diversify your diet and optimize your nutritional balance! ✨
