When it comes to kale, there are a lot of good reasons to be eating it. But that doesn’t mean we should go overboard and eat kale to the exclusion of other healthy vegetables. In fact, there may be some reasons to keep a balanced view about how much of it to eat.
I’ve talked about the goodness of green leafy vegetables including kale, so many times, I often get joked about it.
Like, how much kale do you eat with your ice cream? (Okay, bad example, I do have a recipe that adds kale to this frozen treat!) Or this one. “Oh, I love kale. I just prefer mine without the "K." (Haha, get it??) And while I do enjoy a really good craft beer every once and a while, adding some kale to your diet can be a good thing. But just like too much beer can cause problems, too much of a good thing isn’t always good either.
Whenever I talk about eating a healthy diet, I emphasize that NOT JUST ONE food is the perfect food. Through science, we’ve been able to identify many of the components in plant and animal foods and determine what role they may play in the body to keep us healthy and strong. But there may be even more of these important compounds that we have yet to identify or understand how they function together with each other.
For that reason, we should always be looking for variety in our diets that include lots of nutrient-dense foods. Each contributes something unique to the very complex needs of our body.
Nutrient-dense foods are those that contribute the most nutrition for the number of calories they contain. There are many vegetabes other than kale that fall into this category!
So, when I get asked, “what is the most important food to eat for good eyesight or a healthy heart or to fight off aging or [insert another function here,]” the answer is never straightforward. For example, we know that carrots contain the phytochemicals lutein and beta-carotene which support our eyes and vision. Grapes contain the antioxidant resveratrol which is thought to help with cardiovascular health. But there are lots of other plant foods that contain these phytonutrients. And these phytonutrients don’t act alone. They need the support of other vitamins and minerals to do their job. Just like a smash-hit Broadway show wouldn’t be successful without its supporting cast of actors, we need to concentrate on balancing the entire diet to stay healthy.
USDA MyPlate
Here’s what the most recent guidelines for My Plate look like. https://www.myplate.gov
How to Eat a Balanced Diet
If like many, you are eating a Standard American Diet which contains a high concentration of processed foods containing added sugars, preservatives, and unhealthy fats, one simple step to improving your diet is by adding in lots of different fruits, vegetables, and other plant-based foods whenever possible.
The USDA MyPlate is a way to visualize a balanced diet. For more details on their latest recommendation, click here.
A good way to add more variety is to think of filling at least ½ of your plate with different vegetables, fruits, herbs, and spices. Another quarter of your plate can contain starchier foods such as whole grains, legumes, or starchy root veggies (like sweet potatoes.) That leaves about ¼ of your plate for your protein.
And it’s important to vary your protein routine too. If you’re vegetarian, this makes room for more protein-dense veggies! Beans are a favorite when it comes to plant-based proteins, but did you know that green veggies, nuts, and seeds also contain protein? One cup of chopped kale, for instance, has 2.2 g. It’s not much, but small amounts add up over time and can help augment your protein intake. When eating animal protein, choose those that are lean and not processed with chemicals and salt. It might be helpful to start thinking of meat as a side dish to your vegetables instead of the other way around. Add in fish when possible. You may wish to experiment with adding in different types of protein and see how your body reacts to them.
But what about kale you might be asking?
Yes, let’s get back to kale and its benefits. Kale is full of vitamins. For instance, one cup of chopped raw kale contains 206% of the daily recommended amount of Vitamin A which helps with vision, 134% of Vitamin C to support our immune system, and a whopping 684% of Vitamin K, which is important because it is involved in blood clotting as well as bone health. Kale is rich in the minerals manganese and copper that work as antioxidants and assist in the formation of enzymes needed for normal cellular function. It also contains 5% of the daily suggested fiber which helps regulate blood sugar levels.
Cruciferous Vegetable and Vitamin K: The Pros and Cons
Another benefit of kale is that it is a cruciferous vegetable, in the same family as broccoli and cabbage. These plants contain certain sulfur-containing compounds called glucosinolates which research has shown can offer protective qualities against cancer. This is a good thing! But, when you eat raw kale, these glucosinolates can interfere with proper thyroid function. For those with normal functioning thyroids, this shouldn’t cause a problem, especially since these compounds are degraded when heated or cooked. Here again, variety is a good thing, combining both raw and cooked cruciferous vegetables into your diet. There is a caution, however, for those who suffer from hypothyroidism where the thyroid isn't functioning properly. In this case, it is recommended that you limit the amount of raw kale and other cruciferous vegetables you’re consuming and consult your doctor before making any dietary changes.
Those individuals taking blood-thinning medication such as warfarin should also be mindful of the amount of kale they are eating. Remember I mentioned the high levels of Vitamin K in kale? Vitamin K promotes blood clotting, and eating large amounts of kale (and other cruciferous veggies) could possibly interfere with this medication. Again, speak to your medical practitioner before making changes in your diet.
So, I guess that was just a long way of saying to add variety as much as possible into your diet.
Yes, add in kale, but also carrots, green peppers, spinach, nuts, seeds, lentils, fruit, and other whole natural foods. Variety truly is the spice of life, and in this case, it might not only help prolong it but make it a healthier one as well.
Yours in Health,
Evey
Chocolate-y Kale Chips
This is a great dish to start you adding more kale into your diet!
Serves: 4 (4-5 cups)
Ingredients
1 bunch kale leaves (loosely packed, about 8 cups), stems removed. Curly kale works well here, but you can use any variety.
½ cup cashews
½ cup almond nuts, preferably soaked overnight
3 tbsp coconut oil, preferably organic
1 tbsp unsweetened organic cacao powder (raw cocoa)
1 tbsp pure organic maple syrup
½ tsp sea salt, or to taste
Optional: dash of cinnamon or cayenne pepper to taste.
Directions
- Preheat oven to 350° F. Line 2 large cookie sheets with parchment paper.
- Place kale leaves in a large bowl.
- In a food processor, add nuts and pulse until small crumbles. Add remaining ingredients and pulse until mixed.
- Pour nut mixture over kale leaves in bowl and (with clean hands!) massage until leaves are slightly wilted.
- Lay the kale leaves flat on the sheet pan, making sure they are spread out and don't touch each other.
- Bake about 15 minutes, turning at least once, until chips are crispy.
- Enjoy!
