Does wheatgrass spike insulin?

December 9, 2025 •

3 min read

According to studies on diabetic rats, wheatgrass has been shown to raise insulin levels and help lower blood glucose, suggesting it does not spike insulin but rather promotes regulation. This vibrant 'superfood' has gained attention for its potential benefits, but the question remains: does wheatgrass spike insulin?

Quick Summary

Wheatgrass, a low-glycemic food rich in antioxidants, does not cause insulin spikes. Studies indicate it may help regulate blood sugar levels, potentially enhancing insulin sensitivity and production to reduce hyperglycemia and combat oxidative stress associated with metabolic issues.

Key Points

Low Glycemic Index: Pure wheatgrass juice contains no sugar or carbohydrates, meaning it will not cause an insulin spike.
Regulates Blood Sugar: Evidence from animal studies indicates wheatgrass may help lower blood glucose levels, potentially by increasing insulin secretion and sensitivity.
Rich in Antioxidants: Its high antioxidant content combats oxidative stress and inflammation, factors that contribute to insulin resistance and diabetes progression.
Enhances Insulin Sensitivity: Bioactive compounds in wheatgrass may improve the body's cellular response to insulin, leading to more efficient glucose uptake.
Potential for Pancreatic Health: In rat models, wheatgrass has been shown to support insulin production and aid the regeneration of pancreatic beta cells.
Not a Cure-All: While beneficial, wheatgrass should be considered a supplement, not a replacement for conventional diabetes management, and requires further human research.

Understanding Wheatgrass and Blood Sugar

Wheatgrass is the young grass of the common wheat plant, Triticum aestivum. Harvested before the grain forms, it is known for its high concentration of vitamins, minerals, enzymes, and antioxidants. Its consumption in the form of juice, powder, or supplements is popular in the health and wellness community. Unlike the grain from the mature plant, a single serving of pure wheatgrass juice contains no sugar and zero carbohydrates, giving it a low glycemic index. This composition is the primary reason why wheatgrass does not cause a blood sugar or insulin spike.

Potential Mechanisms for Regulating Insulin

Instead of causing a surge, preliminary research suggests that wheatgrass may offer benefits for blood sugar management through several key mechanisms, primarily observed in animal studies. These effects are often attributed to its rich content of bioactive compounds.

Improved Insulin Sensitivity: Some studies indicate that wheatgrass may enhance insulin sensitivity, which means the body's cells become more responsive to insulin. This allows for more effective uptake of glucose from the bloodstream, helping to regulate overall blood sugar levels.
Antioxidant and Anti-inflammatory Action: Wheatgrass is packed with antioxidants like chlorophyll and flavonoids. These powerful compounds help fight oxidative stress and chronic inflammation, both of which are believed to play a role in the development and progression of diabetes. By reducing this cellular stress, wheatgrass may support healthier metabolic function.
Enhanced Pancreatic Function: Research on diabetic rats found that wheatgrass administration restored insulin levels and stimulated the regeneration of insulin-producing beta cells in the pancreas. While promising, more human-based research is needed to determine if this effect translates to human subjects.

Wheatgrass Juice vs. Powder: A Comparison


Feature	Wheatgrass Juice	Wheatgrass Powder
Processing	Harvested, pressed for fresh juice.	Harvested, dried, and ground into powder.
Nutrient Density	High, fresh enzymes and nutrients immediately available.	Varies by processing method; retains most nutrients but enzymes can be affected.
Fiber Content	Minimal to none in a pure juice shot.	Retains dietary fiber from the grass.
Purity/Contamination	Risk of contamination if not grown properly or if diluted with other juices.	Risk of contamination or added fillers, though reputable brands are generally safe.
Convenience	Less convenient due to need for juicing or regular purchase from a juice bar.	Highly convenient, easily mixed with water or other liquids.
Shelf Life	Very short; best consumed fresh.	Long-lasting when stored correctly in an airtight container.

Factors Influencing Blood Sugar Response

While pure wheatgrass itself has a low glycemic impact, the way it is consumed can affect your overall blood sugar response. Drinking it on an empty stomach may impact individuals differently than if it is consumed with or alongside a meal.

Synergy with other foods: A study on wheatgrass-incorporated recipes showed that the overall glycemic effect depended on the other ingredients. For example, adding wheatgrass to high-carbohydrate meals can help lower the meal's overall glycemic index, but it will not negate the sugar content of other components.
Individual responses: As with any dietary supplement, individual responses can vary based on personal health status, sensitivity, and genetics. It is always best to monitor your blood sugar levels, especially if you are diabetic, when introducing any new health food.

Cautions and Considerations

While generally considered safe, some individuals may experience side effects such as nausea or constipation when first introducing wheatgrass into their diet. For individuals with diabetes, it is crucial to speak with a healthcare provider before starting any new supplement regimen, as wheatgrass could potentially interfere with diabetes medications and cause blood sugar to drop too low. It is a complementary approach, not a replacement for medical treatment.

Conclusion: Does wheatgrass spike insulin?

Based on current research, wheatgrass does not spike insulin. In fact, due to its low glycemic index and potent bioactive compounds, studies suggest it has a regulative and potentially beneficial effect on blood sugar and insulin sensitivity, particularly in diabetic animal models. Its rich antioxidant profile helps mitigate the oxidative stress and inflammation linked to diabetes. While these findings are encouraging, it is important to remember that human research is still limited and the results from animal studies do not always translate directly to humans. As a supplement, it should be used judiciously and under medical guidance, particularly for those managing diabetes.

For more detailed research, a 2016 study published in the Food Science Research Journal discussed the effect of wheat grass powder on blood glucose levels in diabetic subjects(https://www.cabidigitallibrary.org/doi/pdf/10.5555/20163395036).

Frequently Asked Questions

Wheatgrass is generally considered safe, but individuals with diabetes should consult their doctor before adding it to their diet, as it might interact with certain diabetes medications and cause blood sugar to drop too low.

Studies, primarily on animals, suggest that wheatgrass may have a positive effect by potentially increasing insulin secretion and improving insulin sensitivity, thus lowering blood glucose, not spiking insulin.

Because wheatgrass can lower blood sugar, there is a risk of hypoglycemia, especially if taken with diabetes medication. It is essential for diabetics to monitor blood sugar closely when using wheatgrass.

Pure wheatgrass juice has a very low glycemic index because it contains no sugar or carbohydrates. The glycemic load can change, however, if other ingredients are added.

Wheatgrass contains beneficial nutrients like antioxidants (chlorophyll, flavonoids), dietary fiber (in powder), and various vitamins and minerals that can help manage blood sugar and combat related oxidative stress.

Diabetics should consult a healthcare professional first. Consumption in moderation, such as a shot of pure juice or powder mixed with water, is often recommended. Avoid added sugars or juices.

No, while animal studies are promising, robust, large-scale human clinical trials are limited. More research is needed to make definitive recommendations regarding wheatgrass and human insulin response.