Kale has become one of the most popular superfoods in recent years. This leafy green is packed with nutrients that provide several health benefits. One common question is whether kale is effective for weight loss. Let’s take a look at the facts.
Nutrition Facts
First, it helps to examine the nutrition facts for kale. A 1 cup serving (67 grams) of raw kale contains (1):
| Calories | 33 |
|---|---|
| Protein | 2.5 g |
| Carbohydrates | 6.7 g |
| Fiber | 1.3 g |
| Fat | 0.5 g |
| Vitamin A | 206% DV |
| Vitamin C | 134% DV |
| Calcium | 9% DV |
| Iron | 6% DV |
| Potassium | 9% DV |
As you can see, kale is very low in calories and fat. It is also a good source of fiber, vitamins, minerals and antioxidants. This nutritional profile makes kale a very healthy and nutrient-dense food.
Benefits for Weight Loss
There are several characteristics of kale that make it beneficial for weight loss:
Low in Calories
With only 33 calories per cup, kale is one of the lowest-calorie foods you can eat. This means you can eat a lot of it without consuming too many calories.
High in Fiber
Kale contains fiber, which slows digestion and helps you feel full for longer after eating. The fiber can also help regulate blood sugar spikes that lead to increased hunger (2).
High in Water
Kale consists of about 90% water. Foods with a high water content are known to help with weight loss by increasing satiety and reducing overall calorie intake (3).
Nutrient Density
Kale contains vitamins, minerals and antioxidants that provide nutrients your body needs while being low in calories. Consuming nutrient-dense foods promotes weight loss (4).
Low in Fat
With less than 1 gram of fat per cup, kale fits well into a low-fat diet. Minimizing fat intake tends to help with fat loss over time.
Low Glycemic Index
Kale has a very low glycemic index, meaning it does not significantly spike blood sugar. Preventing blood sugar spikes helps manage hunger and cravings (5).
Kale for Weight Loss Diets
Due to its stellar nutritional profile, kale can fit well into several different types of weight loss diets:
Low Calorie Diet
Because kale is so low in calories, it is perfect for a low-calorie diet focused on reducing overall calorie intake.
Low Carb Diet
With only 6 grams of carbs and 1 gram of fiber per cup, kale can easily be incorporated into a low-carb diet.
Detox or Cleanse Diet
Kale is effective for detox and cleansing diets thanks to its ability to help remove toxins from the body.
High Fiber Diet
The fiber in kale promotes fullness and satisfies hunger, making it a smart choice for high-fiber weight loss diets.
High Protein Diet
Kale contains protein, so it can be added to high-protein diets as a non-meat source of protein.
Soup or Smoothie Diet
Kale is perfect for blending into smoothies or mixing into soups, which are staples for liquid-based diets.
Health Benefits Beyond Weight Loss
Aside from weight loss, eating kale regularly provides a long list of overall health benefits:
Cancer Prevention
Kale is high in antioxidants and nutrients that may help prevent cancer, including breast, prostate, colon, kidney and ovarian cancer (6).
Heart Health
Compounds in kale called glucosinolates have been found to reduce LDL (bad) cholesterol, lower blood pressure and decrease heart disease risk (7).
Detoxification
Kale supports the body’s natural detox processes thanks to its antioxidant content and ability to bind with toxins and help remove them (8).
Anti-Inflammatory Effects
The antioxidants in kale help reduce inflammation in the body and lower the risk of inflammatory diseases (9).
Digestive Health
Kale contains fiber and probiotics that promote digestion and the growth of beneficial bacteria in the gut microbiome (10).
Immunity
Kale is high in vitamin C, an antioxidant that stimulates the immune system and may help prevent common illnesses (11).
Bone Health
The vitamin K in kale promotes bone growth and strength, reducing the risk of fractures and osteoporosis (12).
Eye Health
Lutein and zeaxanthin found in kale may prevent age-related macular degeneration and cataracts (13).
Downsides of Kale
Kale offers most people an array of benefits, but there are some potential downsides to consider:
Thyroid Function
Kale contains goitrogens that may disrupt thyroid hormone production for people with thyroid disorders (14).
Kidney Stones
For those prone to kidney stones, eating a lot of kale may increase kidney stone formation due to its oxalate content (15).
Nutrient Absorption
Compounds in kale including vitamin K, calcium and iron compete for absorption, so overdoing kale may reduce nutrient absorption.
Gastrointestinal Issues
Eating large amounts of raw kale can contribute to bloating, gas, cramps and diarrhea due to kale’s fiber and carbohydrate content.
Pesticide Exposure
Kale tends to have a high pesticide residue compared to other produce, so organic is best when possible (16).
Tips for Using Kale for Weight Loss
If you want to harness the weight loss abilities of kale, here are some helpful tips:
Eat it Raw
Eating kale raw preserves more of its nutrients than cooking it. Try chopping it up for salads or blending into smoothies.
Steam Lightly
Lightly steaming kale helps soften it up. Avoid overcooking, which can destroy nutrients.
Do Kale Chips
For a healthy, crunchy snack, toss raw kale with oil and seasoning and bake into kale chips.
Add to Soups
Mix kale into soups for added bulk, nutrients and fiber without significantly increasing calories.
Make a Kale Salad
Whisk up a tasty kale salad with lean protein, healthy fat from avocado and a light dressing.
Drink Green Juice
For a quick kale fix, juice it with other veggies like cucumber, celery, parsley, spinach and lemon.
Buy Organic When Possible
Choose organic kale when you can to minimize pesticide exposure that may counteract benefits.
Don’t Overdo It
Aim for 1-2 cups of kale per day. Very high doses may impact thyroid function and nutrient absorption.
Pair with Healthy Fats
Consume kale along with healthy fats like avocado, nuts, seeds or olive oil to maximize nutrient absorption.
Conclusion
Kale is one of the most nutritious foods on the planet. It is low in calories, high in fiber, packed with vitamins and minerals and provides several health benefits. These characteristics also make kale an excellent food to include in your diet for weight loss.
By eating more kale, you can increase your fiber and nutrient intake while keeping calories low. Focus on working it into low calorie, low carb and high protein weight loss diet plans.
While kale is very healthy, be mindful of overdoing it, especially if you have thyroid issues or kidney problems. As with any vegetable, organic kale is best when possible.
At the end of the day, kale provides enough nutrition and satiety from very few calories to make it a weight loss superstar.