What happens to your body when you eat Nopal cactus?

Prickly pear is a vegetable derived from the prickly pear. Pads, also known as nopales or cactus paddles, have a texture similar to okra and a taste similar to green beans, with a slightly tart flavor. Besides eating it fresh, you can also consume nopal in supplement form to enjoy its benefits.

1. Your blood sugar stabilizes

Studies suggest that regular consumption of nopal may help control blood sugar levels by reducing blood sugar spikes after meals.

In small studies involving Mexican adults with type 2 diabetes:

• Eating about 300 grams (1.75 to 2 cups) of nopales before a high-carbohydrate or protein meal reduced blood sugar levels after the meal.
• Another study found blood sugar reductions of 30% (chilaquiles), 20% (burritos), and 48% (quesadillas) when nopales were added to different breakfasts.

Researchers believe the differences depend on meal composition.

However, as these studies were small and limited in diversity, further research is needed to confirm the results.

2. Your gut health improves

Nopal provides both soluble and insoluble fiber, which benefits the gut in a variety of ways.

• Soluble fiber acts as a prebiotic – feeding beneficial bacteria in the gut – and helps remove low-density lipoprotein cholesterol (LDL “bad”) cholesterol from the body.
• Insoluble fiber increases transit time (how quickly food moves through your digestive system) and promotes bowel regularity.

In a small, short-term, randomized controlled clinical trial, researchers found improvement in irritable bowel syndrome (IBS) symptoms in people supplemented with 20 and 30 g of nopal fiber.

For people who are not used to consuming fibrous foods, increasing their intake slowly and with adequate amounts of water can prevent gas and bloating. For some, consuming nopales may cause mild diarrhea.

3. Your teeth and bones become stronger

A 1-cup serving of nopal provides 244 milligrams (mg) or 24% of your daily calcium needs. Calcium is a mineral that supports:

• Bone and tooth health
• Contraction and dilation of blood vessels
• Muscle function
• Blood clotting
• Nerve transmission
• Hormonal secretion

People who choose to follow a diet excluding dairy products (rich in calcium) benefit from plant-based sources of calcium. Nopales, like cruciferous vegetables like kale, collard greens and arugula, are rich in calcium and can help fill this nutritional deficiency.

Other potential benefits

Animal (in vivo) and test tube (in vitro) studies suggest that fresh nopal and nopal extracts may help reduce triglycerides and cholesterol in steatotic liver disease associated with metabolic dysfunction (in which unhealthy amounts of fat accumulate in the liver).

Other benefits with preliminary or limited evidence include:

Serving Size and Nutritional Value

One cup of cooked nopales without added salt (about five cups) contains:

• Calories:22
• Fat: 0g
• Sodium: 30mg
• Carbohydrates: 5g
• Fiber: 3g
• Sugars: 1.7g
• Protein: 2g
• Vitamin A: 600 international units (IU)
• Vitamin C: 8mg
• Vitamin K: 8 micrograms (mcg)
• Potassium: 291mg
• Choline: 11mg
• Calcium: 244 mg
• Magnesium: 70mg

Experts recommend that most people consume 2.5 to 4 cups of vegetables per day.

What makes Nopal nutritious?

There are many elements that make nopal a nutritious vegetable:

• It is low in calories, fat free, sodium and cholesterol free.
• It is rich in fiber, vitamins, minerals and betalains, pigments present in plants with anti-inflammatory effects.
• Nopal contains both soluble and insoluble fiber, which is beneficial for blood sugar levels.
• Its glycemic index is low (around 32), which makes it an excellent addition to a diabetes-friendly diet. (The glycemic index is a measure of the extent to which a food increases blood sugar levels after consumption.)

Fresh Nopal vs Supplements

fresh nopal is a common ingredient in Mexican culture. It is available fresh, frozen and in juice. To eat nopales, remove the thorns (spikes, spines, or barbs) and use them raw in salads or cooked in soups or tacos.

When nopales are diced, they are called “nopalitos,” which are said to resemble okra in texture. You can dice them, cook them, and add them to side dishes, egg dishes, or vegetarian tacos. They add a meaty texture.

Nopal Supplements are sold in doses ranging from 450 mg to 3,000 mg, but there is not enough evidence to determine what a safe amount is. Since there is no agreed-upon safe dose and supplements are not regulated by the Food and Drug Administration (FDA), ask a healthcare professional before taking nopal.

Who should not eat nopal?

Most people can eat nopal whole without problem unless they are allergic to it.

Nopal supplementation is different because supplements provide a concentrated source. If you are taking medications to manage diabetes, regular consumption of nopal may contribute to an increased risk of developing hypoglycemia (low blood sugar). Ask a registered dietitian or your primary health care provider if nopal is right for you.

Dermatitis has also been reported following contact with the thorns of the cactus. Rare cases of intestinal obstruction have been reported in people consuming large quantities of seeds, found in the fruit.