The net is full of information that bathua (pigweed/goosefoot), a nutritious green leafy vegetable consumed in South Asia, can lower blood sugar and can be used to “treat” diabetes. Bathua is a healthy vegetable, its high fiber and low calorie content causes a slow and small rise in blood glucose levels. Furthermore, its antioxidant properties may contribute to reducing tissue damage by free radicals. This makes it an ideal food for those with diabetes or those trying to lose weight.
However, it does not specifically lower blood sugar and cannot be labeled as an anti-diabetic agent. But as a green leafy vegetable, it is rich in essential nutrients that can support your overall health and help you cut calories.
protein: High protein content and a Bathua is characterized by a balanced spectrum of amino acids; Leucine, lysine, and isoleucine are the major amino acids found in the leaves. The average protein content of raw bathua is 4.2 g/100 g. This is more than many vegetables, for example, spinach has 2.8 grams and kale has 2.6 grams per 100 grams.
Vitamins: The average vitamin content/100 g of the raw plant is: retinoic acid—11,600 IU, ascorbic acid (vitamin C)—80 mg, niacin—1.2 mg, and thiamin, riboflavin, pantothenic acid, pyridoxal, and folate ( 30 µg/100 g). All these have an important role to play. For example, vitamin C and other antioxidants help strengthen the immune system, while vitamin K plays an important role in bone health.
Minerals: Bathua is rich in calcium, iron, magnesium and potassium, although calcium absorption is limited compared to dairy products. Magnesium is useful for bones, nerves and heart rhythm. Potassium is important for muscles and nerves and also plays a role in blood pressure regulation. The average content of minerals/100 g of raw bathua is as follows: Calcium – 309 mg, Magnesium – 34 mg, Potassium – 452 mg, Iron – 1.2 mg, Phosphorus – 72 mg, Sodium – 43 mg.
Fiber: Bathua greens are high in fiber, which helps maintain healthy digestion and prevent constipation. Fiber adds bulk to stool and acts as a prebiotic, feeding healthy gut bacteria and improving overall digestive health. Due to its high fiber content and low calorie content, Bathua greens are an excellent food choice for weight management. Fiber helps you feel fuller for longer, reducing overall calorie consumption. Raw and cooked total carbohydrate content is 7.3g and 5g/100g respectively.
Leafy greens undergo changes during the cooking process, which affect their nutritional and functional properties. Bathua leaves are usually cooked or stir-fried before consumption. β-carotene, an important phytoconstituent, with potent antioxidant and cardioprotective functions, has been reported to decrease from 5% to 78% during cooking by various methods. Stir frying can result in less nutrient loss than pressure cooking, while at the same time reducing harmful oxalates, which inhibit nutrient absorption. Bathua leaves are often mixed with other leaves, such as mustard and spinach, to increase their nutritional value.
Can Bathua cause adverse effects?
Those on blood thinners should avoid green leafy vegetables such as spinach and spinach, which are high in vitamin K and may reduce the effect of the drug. Those with advanced kidney disease can get an overload of potassium from green leafy vegetables, and are advised to check with their doctor. Due to the high fiber content of bathua in excess, it can cause indigestion and bloating.
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