Should We Be Eating Raw Spinach In The Mornings?

What’s the first thing you crave when you wake up in the morning? A steaming cup of coffee, perhaps? Or a buttery slice of toast? Well, how would you feel about swapping that for a big handful of spinach? That’s the latest wellness trend to sweep TikTok, which sees people consuming handfuls of the green vegetable raw and unseasoned, as soon as they wake up. But is it good for us? While spinach is a powerhouse of goodness, recent social media posts have raised concern about the presence of oxalates, the naturally occurring compounds found in spinach and other plants. Plus, is there really any benefit to eating it in the morning? We asked a nutritionist.

TikTok’s Raw Spinach Trend, Explained

What Are The Benefits Of Spinach?

Spinach offers plenty of benefits for our health. As nutritionist Melissa Jaeger, head of nutrition at MyFitnessPal, explains, the leafy green vegetable is ‘low in calories but packed with essential vitamins and minerals.’

She adds: ‘It contains fibre to support gut health, potassium to aid in blood pressure management, and important nutrients like vitamin A, iron, and vitamin K. Additionally, spinach contains carotenoids, particularly lutein, which is an antioxidant that supports eye health and vision.’ Plus, spinach is useful for energy levels as it contains lots of iron, a vital mineral which is needed to make red blood cells, which carry oxygen around the body.

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Should We Be Eating Spinach In The Morning?

So spinach certainly contains a lot of good stuff, but why are people eating it first thing in the morning? TikTokers have claimed numerous benefits: some argue it helps curb sugar cravings, while others say it helps ‘train your tastebuds for the day’. 

There’s limited science to back up these claims. One study from the University of Buffalo did suggest repeated exposure to bitter greens can change your tastebuds, but it was performed on rats rather than humans. A study from 2020, meanwhile, found starting your meal with vegetables before going onto the protein can help with hunger cues and blood sugar control.

However, you’ll still reap many of the perks of spinach whatever time of day you consume it – and, indeed, it can still be highly nutritious when cooked. To maximise the benefits, Melissa recommends pairing it with vitamin C-rich foods to enhance the iron absorption. ‘Try adding spinach to a smoothie with citrus fruits, tossing it in a salad with berries or bell peppers, or mixing it into butternut squash soup or pasta sauce,’ she recommends.

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Are Oxalates Harmful?

Oxalates are naturally occurring compounds found in many foods, including leafy greens, fruits, vegetables, nuts and seeds. For the vast majority of us, they are safe to consume, but they can increase the risk of kidney stones in certain people. ‘While oxalates can impact mineral absorption or contribute to kidney stones for certain individuals, most people can process these compounds through normal digestion,’ explains Melissa. ‘The overall health benefits of leafy greens like spinach far outweigh these concerns.’

She continues: ‘If you have a predisposition to kidney stones, a registered dietitian can help you manage oxalate-containing foods by adjusting portion sizes or frequency of intake. Additionally, if you are on blood thinners, an inconsistent intake of vitamin K, which is found in spinach, may impact your medication’s effectiveness. It’s essential to discuss any food-medication interactions with a registered dietitian or physician before making dietary changes.’