Green smoothies have become a go-to choice for people looking to lose weight, and for good reason. Packed with nutrients, they’re an easy way to boost your diet with healthy ingredients. But did you know that there’s a scientific reason why some green smoothies might actually help you feel less hungry? It all comes down to thylakoids—tiny structures found in dark leafy greens like spinach and kale. Let’s dive into how they work and why they might be your new secret weapon for weight management.
What Are Thylakoids?
Everyone has heard of chlorophyll, but thylakoids? Not so much. Thylakoids are where you find the chlorophyll. Thylakoids are the tiny compartments where photosynthesis happens inside of the plant cells—that’s how plants turn sunlight into energy. But when it comes to your health, thylakoids do something even more amazing: they can help control your appetite.
Dark leafy greens like spinach and kale are rich in thylakoids, making them a natural way to tap into these hunger-suppressing benefits.
How Do Thylakoids Suppress Hunger?
So how exactly do these little green powerhouses work? Research shows that thylakoids can slow down the digestion of fats by temporarily binding to fat globules so that lipase cannot digest them until the food gets to the bottom end of the small intestine, known as the ileum. By allowing nutrients to get down to the ileum, the satiety hormone signals are naturally released by the L-cells down there, sending signals to the brain that you are still full. This includes GLP-1 satiety hormone, the one targeted by the drugs Ozempic and Mounjaro. Only, in the case of foods, the levels of satiety hormones are allowed to rise and fall naturally, instead of being supra-physiologically elevated by drugs.
Sidenote: One Reason Ultra-Processed Foods Harm You
One of the major problems with ultra-processed foods is that digestion only happens in the upper part of the small intestine. No unabsorbed nutrients make it to the ileum to cue up your satiety hormones. Whole foods take longer to digest and activate the satiety hormones in the ileum, but processed foods are quickly digested and do not activate the satiety signals. So, your brain thinks you didn't really eat and you get cravings for more food.
Research Highlights the Power of Thylakoids for Hunger Suppression
Research highlighted in a 3-month study published in the journal Appetite found that participants who consumed spinach extract rich in thylakoids experienced reduced hunger and increased feelings of satiety. From day 1, meaning it worked immediately. The group taking the thylakoids had reduced cravings for sweets, chocolate and chips. The researchers also noted significant weight loss differences among participants who consumed thylakoids, along with a marked increase in the satiety hormone GLP-1 on day 1 and on day 90. While the research study used a spinach extract, you can use whole greens like spinach or kale to simply and easily obtain these benefits, potentially aiding in appetite control and weight management. Adding these greens to meals or smoothies may help improve satisfaction after eating.
Another 12-week study published in Nutrition Journal investigated the effects of a thylakoid-rich spinach extract on appetite and weight loss. Participants who consumed the spinach extract experienced significantly greater weight loss compared to the control group. On average, they lost about 5 kilograms (11 pounds) over the course of the study. This group also showed a consistent increase in GLP-1 levels, supporting the idea that thylakoids enhance feelings of fullness and help control calorie intake. These findings further underscore the potential benefits of incorporating spinach or kale into your diet for weight management.
How Much Spinach or Kale Do You Need?
You might be wondering, “How much spinach or kale do I need to eat to see results?” The amount equivalent to 1/2 cup of cooked spinach will do it. This is between 3 and 4 ounces a day, depending on your body size. It isn't hard to get 3 ounces of spinach into a green smoothie and still make it taste great. I do it several times a week. If you cook your spinach, make sure it is still bright green and not olive green colored. The thylakoids are destroyed by that time and you loose the benefit of their ability to slow down fat digestion and suppress hunger. So, green smoothies win again, as no heat is applied at all.
A Simple Thylakoid-Packed Green Smoothie Recipe
Ready to try it for yourself? We have some great green smoothie recipes at Hallelujah Diet. Here’s an easy recipe for a Kale, Avocado and Lemon Green Smoothie to get started:
Ingredients
- 2 cups of chopped kale OR spinach
- 1/2 avocado
- 1 ripe banana
- Juice of one lemon
- 1-2 cups distilled water
- Fiber Cleanse, B-Flax-D, or freshly ground flax seed
Directions:
1. Place all ingredients in a blender with enough water to make the smoothie liquid enough to drink through a straw if desired, and blend until smooth.
2. Fiber Cleanse, B-Flax-D, or freshly ground flax seed could be added during the blending. ENJOY!
The Bottom Line
Thylakoids in greens like spinach and kale are a promising tool for managing hunger and making healthier choices. The research directly linking green smoothies to weight loss shows that it does work, for at least 3 months. We know the mechanism for how it works, which is by slowing down lipase digestion of dietary fats. Eating lots of greens can help you feel more satisfied and less tempted to overeat.
Green smoothies are an easy, delicious, and practical way to get more greens into your diet. Why not give it a try? Whip up a thylakoid-rich smoothie today and see how it makes you feel. You might just discover your new favorite weight-loss ally!
