However, it's probably not something to worry about as you would have to eat an excessive amount of raw kale to experience these negative effects — a lot more then you're likely to have in one sitting.The Environmental Working Group just released its "Dirty Dozen" list for the year, which is a guide to the products that are covered in the most pesticides."We were surprised kale had so many pesticides on it, but the test results were unequivocal," said EWG toxicologist Alexis Temkin."Fruits and vegetables are an important part of everyone's diet, and when it comes to some conventionally grown produce items, such as kale, choosing organic may be a better option.". .
16 Things I Wish Everyone Knew About Kale
Kale possesses phytonutrients, which quell inflammation, improve the liver’s detox ability, and can even protect brain cells from stress.Kale talks to your DNA and tells it to sing the sweet, slow song of health and happiness.It’s very rare, but some people are allergic to kale and other crucifers like broccoli, cabbage, and Brussels sprouts.Being a fan means appreciating the lessons and benefits of kale and the many other healthy, whole foods that sustain us.The average American eats 2 to 3 cups of kale every year — one of the healthiest foods on the planet.That said, kale is an Old World food and eaten across the globe; it’s a staple in Scotland, Kenya, Denmark, Portugal, Italy and many other countries.But scientific literature does not support the claim that eating kale can lead to thyroid problems.Based on the current science, a more appropriate worry would be eating excess iodine in seaweed and kelp or consuming too many environmental toxins like BVO, a chemical found in flame retardants and in many generic soda brands.Name another green that you can whip into a smoothie, toss into a salad, amp up your juice, sauté as a side, bake as a chip, or mix in a cocktail.But consuming kale in any form delivers fiber, protein, omega-3s, and a bevy of vitamins and minerals. .
10 Health Benefits of Kale
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.Vitamin A: 206% of the DV (from beta-carotene).This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. .
The many types, health benefits of kale
So, it’s a very diabetes-friendly/weight-friendly vegetable.Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw.Avoid wilted or browning leaves.The leaves and stalks should be dark green with small- to medium-sized leaves free of any yellowing.Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad.It will add color, flavor and texture to the salad.Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.Stir in the kale and vegetable stock.Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated — about 5 minutes.Stir in the tomatoes, and cook uncovered until the kale is tender — about 5 to 7 minutes longer.Remove from heat, and stir in the lemon juice, salt and pepper. .
Hold the Kale! Juicing May Be Bad for Your Health
As the FDA explains, grapefruit juice can increase the amount of medication entering the blood, thereby over-enhancing its effects, including side effects.You May Increase Your Risk for Type 2 Diabetes if You Have Prediabetes.Indeed, a study published in July 2013 in BMJ found that while fruit juice was associated with a higher type 2 diabetes risk, whole fruit had the opposite effect on risk, likely because of the fiber contained in whole fruits.For fruit, fresh, frozen, or canned varieties without added sugars are all great options, says the American Diabetes Association.If you have chronic kidney disease (CKD), that function doesn’t work as well, and potassium can build up in your blood.As such, you’ll have to limit your potassium intake, as too much of the mineral can cause dangerous side effects, including an irregular heartbeat or heart attack, according to the National Kidney Foundation (NKF).If you have CKD, it’s likely you’ll be on a potassium-restricted diet, which will involve limiting your intake to about 2,000 milligrams per day, says the NKF.The idea behind a juice cleanse is that drinking juice as your only source of food allows your body to rid itself of “toxins.” First, your body doesn’t need a cleanse, as it detoxes on its own.Protein and fat are needed for fullness and satisfaction after a meal.The addition of fat slows digestion, enhancing satiation, while protein helps balance your blood sugar.On the other hand, the whole fruit has the vitamin plus fiber, with far fewer calories than a glass of juice.A juice on its own is okay, but only drinking juice on a cleanse is when things get problematic, as there’s no fiber to push through your GI tract to keep you regular.Otherwise, one glass of juice, if made with higher sugar produce, like apples and beets, can contain 20 to 25 grams (g) of sugar in a glass without the fiber to balance everything out, she notes.Foods like this are lower in protein and fat, and higher in carbs.Again, having a green juice drink as part of your breakfast or lunch is totally fine.The macronutrient preserves and builds lean body mass, which helps keep you healthy and even burns calories, Youdim explains.Fruits and veggies on their own are not a great source of protein.If made primarily of fruit, juices can be a serious source of sugar and calories, which, if not burned off, can lead to weight gain, previous research has shown.If you’re going to enjoy a juice, it’s important to choose one that relies on greens and other veggies as the base, says Johnston.Cleanses are even costlier, and while some people may enjoy them, they are ultimately an unnecessary expense for health and weight loss.And keep your perspective: “Think of a juice as a way to drink a vitamin.You can get a lot of nutrients really quickly that way, but vitamins alone don’t make up a meal,” says Johnston. .
Kale: Nutrition, Types, Cooking, and More
A splash of olive oil and a little onion or garlic are all this veggie needs, and it cooks up in minutes.Make a kale Caesar salad.You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories. .
Baked Kale Chips
Baking too little results in limp kale pieces and baking too long causes a "burned" taste.Rating: 5 stars I've tried a LOTS of versions of kale chips with LOTS of different results.I've found that the success of the chip depends on three things: how you cook them, how curly the kale is and how much oil you use.This recipe works (IMHO) by using a non insulated sheet and cooking at 350 for 10 minutes.I rotated my baking sheet 180 halfway through.When I arrange the pieces on the pan, I place them like little upside down "V's" so the curly side is down: I think this helps the air circulate around them better.Rating: 5 stars My hubby looked at me like I was crazy when I started making this!I used butter flavored cooking spray because it seemed easier than spreading the oil around and also used garlic salt which we really liked!The only hint I can offer is to watch this very, very carefully toward the end of the cooking time because I think just thirty seconds past "crispy" is another term..."crumbly" Into tiny pieces that are messy to eat :o) Helpful (2841).Rating: 2 stars I was very excited to see this recipe, but disappointed by the finished product.I did make a vegetarian lasagna with kale a few days later (we have a lot of kale these days) and that was a big hit.Rating: 5 stars I love these.I place the kale in a extra large bowl, add oil and shake until each piece is covered with oil. .
17 Things I Wish Everyone Knew About Kale
Modern health depends on eating more whole foods and plants, like kale.With your food choices affecting everything from personal health to environmental health, it's arguable that the fate of the planet depends upon us all eating more kale.One cup of raw kale has just 33 calories yet contains 684 percent of our daily requirement of vitamin K, 134 percent of vitamin C, 206 percent of vitamin A, plus iron, folate, omega-3s, magnesium, calcium, iron, fiber, and 2 grams of protein.For the full list of kale's health benefits, check out our explainer.But you say you are a kale zero?Kale is not for everyone.There are three groups of people who should avoid kale: (1) People taking blood thinners like Coumadin (warfarin).Start with kale chips, not a giant kale salad.There’s been a nutrient smackdown lately — kale vs. collards, kale vs. broccoli, etc.But rather than worrying about which vegetable is the best ... how about if we all just focus on helping people eat more plants?As we all get more focused on eating for health, kale will continue to be a staple for those in the know.Theoretically, a diet very low in iodine (seafood, seaweeds, iodized salt) and very high in kale (say, juicing a bushel of kale every day) could cause problems.Organic matters but so does eating more plants.You might not have the option of buying organic kale, and that's OK.
I’d vote that the health benefits of eating kale (even if it's not organic) are much better than eating no kale.Name another green that you can whip into a smoothie, toss into a salad, use to amp up your juice, sauté as a side, bake as a chip, or mix in a cocktail.A group of students at the Indiana Academy of Science, Mathematics, and Humanities decided to grow kale for National Kale Day and planted some seeds.You can absorb the nutrients in raw kale.Cooking kale frees some nutrients like magnesium and decreases others, like heat-sensitive folate. .
A Kale Salad for Everyone Who Thinks Kale Salads Are Meh
After many conversations with salad-loving friends who rarely make them at home, I've concluded the scariest part of making salads is the dressing.A good dressing has plenty of fat like olive oil, which helps carry flavor (the fat dissolves lots of flavor compounds that aren't water-soluble!Which is why I love this salad so much—it relies on fatty ingredients , like cheese and toasted nuts, which means you can get away with the laziest of dressings—lemon juice and olive oil—and still feel like you're eating the best salad of your life.This makes a nice, big side salad for 6 to 8 people, but it also scales up or down beautifully. .