Nopales Benefits: Why You Might Add Cactus to Your Diet

Nopales, the edible pads of the prickly pear cactus, contain antioxidants like ascorbic acid and phenolics that may help fight inflammation in the body. Research suggests nopales may help manage blood sugar levels, though evidence is mixed. A small study found lower blood sugar after eating nopales with a high-carb meal, but larger reviews note insufficient evidence for diabetes prevention. Some people may experience mild nausea, diarrhea, or fullness when starting out. The nopal cactus, also known as the prickly pear or opuntia, is a shrub-like, flowering cactus native to parts of Mexico, Arizona, the Mediterranean, Australia, and other desert regions. It might be recognized by its multitude of connected pads with flowering blooms. Nopales flowers are filled with a viscous, seeded substance often used in jams, jellies, pies, cakes, and other sweets. But the stems, leaves, and entire pad (with spines removed) are also edible. Traditional Mexican preparations include boiling, grilling, and sautéing. The antioxidants in prickly pear could improve joint mobility. In a 2020 study, people who drank 3 ounces of prickly pear juice daily for 8 weeks had better range of motion and greater ease with daily activities than a control group who drank a placebo. Research suggests nopales may help steady blood sugar. A 2014 study found that people with type 2 diabetes who ate nopales with a high-carb breakfast had significantly lower blood sugar and insulin levels compared to those who didn’t. However, this study only included 14 participants. In 2019, a larger systematic review assessed the fruit’s potential for blood sugar regulation. While it found insufficient evidence to support using nopales to reduce the risk of type 2 diabetes, the authors noted it might significantly reduce blood glucose levels. The prickly pear's effects on triglycerides may also relieve stress on the liver. According to research from 2023, this has to do with prickly pear’s effects on triglyceride accumulation. Nopales supplements typically contain 500-650 milligrams per day. Consuming this cactus fruit may have some less-than-desirable side effects, like nausea, mild diarrhea, or feeling full. If you’re new to nopales, take it slow at first to see how your body responds.