Spirulina is a high-protein and low-calorie food that is enriched with nutrition. Having spirulina in your diet may be helpful if you are planning to lose weight without losing much of your nutrition. Losing weight seems to be tough but it is really easy if you get a bit tricky. Including high protein food like spirulina may be really helpful. Today with the article we will discuss everything about what is spirulina, its composition and spirulina for weight loss.
Inside this article (Quick Summary)
What is Spirulina?
Spirulina is a single-celled blue and green type of algae which is enriched with high protein and vitamin. Spirulina is type of cyanobacteria that can grow in both salt and fresh water. People take spirulina a great aid to their diet due to its excellent nutritional value and health benefits.
It is incredibly healthy and helps to improve blood lipids, lower blood sugar and pressure, suppress oxidation. It is enriched with various nutrients and antioxidants which helps body and brain growth.
Spirulina Composition
Spirulina is rich nutrient diet which comprise several vital nutrients which are not found in daily average human diet. A detailed composition of spirulina is highlighted in table below:
| Spirulina Composition | (Avg tablespoon 7 grams of dried spirulina) |
| Protein | 4 Grams |
| Riboflavin (Vitamin B2) | 14.9% of RDA |
| Niacin (Vitamin B3) | 4% of RDA |
| Thiamine (Vitamin B1) | 11% of RDA |
| Copper | 20.6% of RDA |
| Iron | 11% of RDA |
| Calorie | 20 Cal. |
| Digestible Carbs | 1.68 Grams |
| Fat | 0.9 Grams |
| Omega 5: Omega 3 | 1.5:1 Ratio |
| Calcium | 8 mg |
| Iron | 2 mg |
| Potassium | 95 mg |
| Carbohydrate | 1.69 Grams |
| Magnesium | 2 mg |
| Sodium | 74 mg |
| Vitamin C | 0.64 mg |
Spirulina is one the most nutritious food in earth, it also contains decent amount of potassium, manganese and magnesium. Due to its rich nutrient composition, scientists are investing it to address food security and malnutrition and a dietary support on long term space flight, Mars mission. It needs less land and water than other livestock and produces equal amount of energy and protein.
Spirulina for weight loss
Due to its rich nutrient composition, people are taking spirulina for weight loss which is no surprise. Spirulina appears to be beneficial to improve muscle strength and endurance. It significantly reduces fasting blood sugar levels for people with type 2 diabetes. Having spirulina for weight loss can speed up the process surprisingly.
Spirulina is rich in antioxidant, anti-inflammatory property, protein which is considered as a favorable supplement for weight loss. Spirulina has less calorie and helps to suppress appetite, boost fat mobilization, lower blood sugar which are all the factors that aid weight loss.
Here is detailed summary about how effective spirulina for weight loss is:
Low in Calories
One tablespoon (Approx. 7 Grams) of spirulina only contains 20 Cal. You can simply add spirulina to your smoothie or juice without worrying about consuming extra calories. Consuming food with low calorie is critical for weight loss. Also, due to rich protein composition, Spirulina makes you feel full for longer preventing you from eating extra.
High Protein
We all know how important protein for weight loss and overall development of body is. Spirulina contains almost 65% of protein and amino acids which is vital to build lean muscle mass and endurance. Protein takes longer to digest simple carbohydrates which again make you feel full.
Rich in Nutrients
Spirulina is rich in copper, zinc, manganese, enzyme, dietary fiber, Vitamin C, B1, B2, B3, B6 and E making it a perfect weight loss supplement. All these Vitamins and enzymes aids in metabolism, digestion and prevent fat absorption.
Anti-inflammatory and Antioxidant Properties
Antioxidants help to reduce harmful radicals and prevent body from producing pro-inflammatory molecules. It helps body from curbs inflammation. Scientific studies have inflammation and toxic build-up as major factor for weigh gain. Thus, picking spirulina for weight loss helps you to prevent these.
Suppress Appetite
High amount of protein and amino acid make spirulina a perfect appetite suppressant. Protein and amino acids help in stimulation of secretion of cholecystokinin which helps to suppress appetite. This is also the reason why scientists are investigating spirulina for a long-term human space mission.
Lowers Cholesterol Level
Spirulina contains lipid-lowering properties which helps in lowering bad cholesterol (LDL) and triglyceride level and increases HDL level in blood. It has low calorie but can effectively boost fat metabolization making it perfect for weight loss.
Lowers Blood Sugar
Higher blood sugar level is root cause for several health conditions like obesity, diabetes. Studies have shown that Spirulina help to lower blood sugar level in people with type 2 diabetes. Including Spirulina for weight loss in your diet can help in regulating insulin spike and preventing weight gain.
Lowers Blood Pressure
Spirulina is a potent antihypertensive agent which help in lowering both systolic and diastolic blood pressure. It can also lower fat concentration of fat in blood which is vital for lowering blood pressure. As high blood pressure and stress are also considerable factors for weight gain, aiding spirulina in your diet can prevent weight gain.
Spirulina for weight loss: Quick Facts
- Spirulina increases energy and stamina body.
- It prevents chronic arsenic poisoning, growth of Candida, may reduce cancer as well.
- It helps in treatment of non-alcoholic fatty liver disease, anemia.
- It improves memory and prevents brain damage.
- Spirulina also improves bone health.
- Composition of spirulina makes it great to alleviate symptoms of PMS.
How to add spirulina to diet?
Spirulina is available in both powder and tablet form which makes spirulina for weight loss an easy supplement to your diet.
- Add spirulina to smoothies.
- Sprinkle spirulina powder on green salad or soups.
- Mix it into fruit or vegetable smoothies.
- Mix it with energy balls.
Dried spirulina and tablets are available in health food stores and our very own FitnessOZ Store. You can buy it from FitnessOZ store here.
Side effects of using spirulina for weight loss
Spirulina is generally considered safe for humans however people with certain health condition may encounter some side effects. Here are some of the downsides of spirulina:
Toxins
As spirulina is harvested in wild, it has great risk of being contaminated. This alga may harbor toxins if it is grown in polluted water with harmful heavy metals and bacteria. Spirulina produces microcystin as a defense mechanism against predators, when consumed may harm liver.
Worsens autoimmune conditions
It boosts our immune system, but it may worsen certain autoimmune diseases like lupus, rheumatoid arthritis in which our own immune system attacks our body.
Slows blood clotting
Spirulina can thin our blood and increase length of time for blood clotting due to its anticoagulant effect.
Summary
People can lose weight by having high protein and low calories food. As spirulina has high protein and low calorie, it can be great aid to your diet for weight loss. Spirulina can be digested easily, and it improves gut health. However, spirulina is not rich in fiber to it is great if you add spirulina to other high fiber foods or drink. Picking spirulina for weight loss will help you to lower blood pressure, risk of heart disease, lower cholesterol level, improve the metabolic rate and much more.
