Updated April 4 2024. Is it possible that spinach reduces appetite and helps people lose weight? Maybe. Thylakoids are compounds in spinach and other green vegetables. Various studies have documented green vegetable thylakoids act like a natural fat blocker, reduce cravings for chocolate, and may even help people lose weight. In this spinach thylakoid review, you'll discover the research on these green vegetable extracts, their pros and cons, and the dosages used in clinical studies.
1 What Are Thylakoids?
Thylakoids are components of green vegetables, specifically chloroplasts. Chloroplasts play a vital role in photosynthesis, the process of generating the oxygen we breathe. Thylakoids are basically combinations of:
- proteins (over 100 different proteins!)
- omega 3 fats
- antioxidants like zeaxanthin, lutein,
- chlorophyll
- carotenoids (including β-carotene)
- plastoquinones
- violaxanthin
- neoxanthin
Besides their role in photosynthesis, thylakoids also appear to be a natural fat blocker and appetite suppressor.
2 What Foods Have Thylakoids?
Since they are found in green vegetables, foods rich in thylakoids include:
- spinach
- kale
- collard greens
- arugula
- cabbage
- lettuce
- lima beans
While many studies involve spinach extracts, as a rule, if the food is green, it contains thylakoids.
3 Thylakoids For Appetite Suppression
Several studies have documented that thylakoids from green vegetables adjust the release of satiety hormones such as:
- Increasing leptin
- Decreasing ghrelin
- Increasing cholecystokinin (CCK)
- Increasing Glucagon-like peptide 1 (GLP-1)
All these hormones play a role in hunger and the desire to eat. Let's look at the research.
Study
In this research paper, investigators observed increased levels of cholecystokinin (CCK), a hormone crucial for fat and protein digestion, which also aids in appetite suppression. Theoretically, heightened CCK levels could result in reduced calorie intake, potentially leading to weight loss.
Study
Swedish researchers found that green vegetable thylakoids effectively suppressed appetite for up to 4 hours in overweight women when administered alongside a high-carbohydrate meal. In this investigation, participants received doses ranging from 3.7 to 7.4 grams during breakfast.
Study
In another investigation, researchers gave 25 overweight women 5 grams of spinach thylakoids or a placebo. The supplement used was called Appethyl. Results revealed women taking the spinach extract experienced:
- 36% fewer in cravings for sweets and snacks
- 30% reduced cravings for salty foods
- 28% reduced cravings of sweets
- 14% improved feelings of satiety (feeling full)
As the study lasted only 2 days, weight loss outcomes were not assessed. The spinach supplement, Appethyl, utilized in this research, is manufactured by the Swedish firm Greenleaf Medical AB, headquartered in Stockholm, Sweden. Greenleaf Medical actively supports research endeavors concerning its supplement and also holds a patent for it.
Study
In a review of 8 previous studies of spinach thylakoids and appetite suppression, researchers concluded the effects appear to be true. Spinach extracts seem to reduce appetite.
Video Review
Here's a quick video I made to help you understand the research.
Watch on my youtube channel.
4 Do Thylakoids Aid Weight Loss?
Maybe. Let's look at the evidence.
Study
In one study, participants were administered 5 grams of thylakoids before breakfast daily for a duration of 3 months. Results indicated a significant disparity in average weight loss between individuals receiving the supplement and those not. Throughout the 3-month period, participants consuming thylakoids experienced an approximate loss of 11 pounds (5 kg) vs 7.8 pounds (3.5 kg) in the control group. Furthermore, participants taking the supplement also exhibited:
- fewer urges to eat sweets and chocolate
- higher GLP-1 levels (this improves satiety)
- lower total cholesterol
- lower total cholesterol
One oddity, however, was that neither waist circumference nor body fat was different between the groups.
Study
In a separate experiment, female participants were provided with 5 grams of spinach thylakoids daily for a duration of 3 months in conjunction with a low-calorie diet regimen. Contrasted with women solely adhering to the diet plan, those supplementing with thylakoids showcased a twofold increase in weight loss. Women who reduced caloric intake while simultaneously consuming 5 grams of thylakoids witnessed a weight loss of approximately 13 pounds, whereas those solely restricting calories experienced a loss of about 6 pounds.
Drawing from these studies, it appears that thylakoid spinach extracts could potentially facilitate weight loss of approximately 3 to 7 pounds beyond what diet alone achieves within a 3-month timeframe. Moreover, when thylakoids are integrated with caloric restriction, their weight loss effects seem to amplify.
5 Can Spinach Thylakoids Help Diabetes?
While on the surface, it would appear likely thylakoids would reduce diabetes risk factors, more research is needed. Some studies have noted lower blood sugar and insulin levels, but others have shown no change in insulin, even after 3 months of use.
That said, if spinach extracts promote weight loss, then it should help type II diabetes as well as fatty liver disease (NAFLD). The longest research studies have lasted 3 months. This may not be enough time to see reductions in hemoglobin A1C (Hb A1C) levels.
6 Best Thylakod Dosage?
Scientists have administered spinach thylakoids ranging from 3.7 to 7.4 grams daily in their investigations. Numerous studies have specifically utilized a dosage of 5 grams per day. Additionally, at least one study provided participants with 2.5 ounces of boiled spinach. From these findings, it appears that the optimal intake may lie around 5 grams daily of thylakoids or roughly 2.5 ounces (equivalent to approximately 1/3rd of a cup) of boiled spinach.
7 How Do You Use It?
Powdered thylakoids can be easily incorporated into various foods and beverages such as yogurt, oatmeal, juice, or smoothies. While some users have reported dissatisfaction with the taste of certain supplements, mixing them solely with water may exacerbate this issue. To enhance palatability, consider opting for flavored thylakoid supplements, such as berry-flavored varieties, if the taste is a concern.
8 How Do Thylakods Work?
Animal research suggests they might increase the microbiome's production of short-chain fatty acids, which, in turn, can improve satiety and blood sugar levels. Other studies also have documented changes in hunger hormones like CCK, leptin, and ghrelin.
There is evidence thylakoids raise GLP1 levels. It's thought this might lead to decreased fat breakdown. Because fats improve satiety, the longer it takes to break down fats, the longer we feel full.
9 Do Thylakods Block Fats?
Thylakoids appear to be natural fat blockers without side effects. Lipase is an enzyme that breaks down fats. Fat blocker drugs like orlistat prevent the lipase enzyme from breaking down fats. If we can't absorb fats, we can't absorb their calories. This prevents us from gaining weight. As a downside, fat blocker drugs like orlistat also cause excess fat excretion (steatorrhea), leading to loose and oily stools. While thylakoids also block fat absorption, they do not appear to cause steatorrhea as prescription medications do.
10 Do Thylakoids Work In Both Men and Women?
While the majority of research has focused on overweight women, some studies have also included male participants. Clinical trials examining thylakoid supplements in men have observed alterations in hunger hormones such as CCK, leptin, and ghrelin. However, none of these studies have extended long enough to determine if weight loss ensued. Theoretically, green vegetable extracts should elicit comparable effects in both men and women, though further investigations are required to confirm this hypothesis conclusively.
11 Thylakoid Supplements
One supplement that has been clinically studied is called Appethyl. At least 2 human clinical trials have documented that Appethyl can:
- reduce appetite
- promote weight loss
compared to a placebo. Based on the research, this is the supplement I suggest.
The amount used in human trials is 5 grams a day. In one study, 3.7 and 7.4 grams were used.
Appethyl seems to work by:
- blocking fat absorption
- altering hunger hormones like CCK and ghrelin, and leptin
- improving gut microbiome
To quote a portion of the US patent, “We have found a natural compound (thylakoids) of high nutritive value that retards fat digestion, suppresses appetite by increasing satiety hormones, and decreases serum triglyceride levels.”
12 Who Makes Appethyl Thylakoids?
Appethyl is made by Greenleaf Medical AB, located in Stockholm, Sweeden. Appethyl is a patented supplement (Patent # 8642098B2). While Greenleaf is located in Sweden, they partner with FutureCeuticals, a US-based supplement manufacturing company, to produce the supplement in
America. The Greenleaf Medical company conducts and supports research on its supplements. While some may feel this represents a conflict of interest, it is rare when a company invests time and money to study a supplement they make.
There are also many quality spinach supplements on the market made by other companies. They come in both capsules and powders. While it is possible these other products may work as well as Appethyl, it will take clinical studies to know for certain.
13 Thylakoid Side Effects
Human clinical studies reveal no serious side effects. Green vegetable thylakoids have not been shown to carry the same precautions as controversial weight loss supplements like Garcinia Cambogia. If you're considering green extract supplements, here are some things to keep in mind:
- Start with less than recommended for the first week
- Thylakoids slow down gastric emptying. This may be a problem if you have had gastric bypass surgery.
- Diabetics, speak to your doctor
- Take fat-soluble vitamins (A, E, D & K) at a different time than thylakoid supplements
- Ask your doctor if you take any medications, including blood thinners
- Avoid if pregnant or breastfeeding
- Stop taking at least two weeks before surgery
14 Pros and Cons
| Pro | Con |
| Human clinical studies exist | Most studies are small |
| Seems to reduce appetite/cravings | Most studies involve women |
| One supplement is patented | Weight loss may be modest |
| Inexpensive | Longer duration studies needed |
| Not much is needed | |
| No serious side effects reported |
15 Do Thylakoids Work?
Numerous human studies suggest that spinach thylakoids have appetite-suppressing properties. Additionally, some researchers have noted potential weight loss effects, though additional studies are warranted for confirmation. Optimal weight loss outcomes seem to be achieved when coupled with caloric reduction. It's essential to acknowledge the complexity of weight loss and the potential disparity between clinical trial conditions and real-world dietary habits. Despite the need for further research, considering the affordability of supplements like Appethyl, exploring this option could prove worthwhile.
Here it is on Amazon if you want to check it out.