Expert opinion from Faith Seke
PhD, Agronomy and Crop Science (ongoing), Master’s degree, Food Science and Technology · 1 years of experience · South Africa
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The data on the healthiest way to prepare kale is varied. Cancer studies appear to indicate that raw kale is more advantageous than cooked kale, however cholesterol studies appear to indicate that steamed kale is more beneficial than raw kale.
| What are people curious about? | |
|---|---|
| Mediterranean diet | Keto diet |
| Diabetic diet | Weight loss |
Expert opinion from Ramona Lehadus
Master of Research – MRes – MRes Nutrition & Metabolic Disorders · 3 years of experience · UK
The best way to eat kale is cooked in stews and soups, or fermented in products like kimchi. It being a deep green bitter vegetable, although containing some nutrients and minerals, it also contains many antinutrients and phytotoxins so it is important to mitigate any potential side effect of ingesting these toxins.
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Whilst the best prevention is not ingesting it, if you still want to enjoy kale, I recommend you consume it fully cooked through and never raw. You can even try massaging it with olive oil or coconut oil, add a sprinkle of salt and bake it into chips in the oven.
Expert opinion from Michael Colangelo
Master of Science (M.S.) in Nutrition · 15 years of experience · USA
Kale is a high-fiber cruciferous vegetable like broccoli, Brussels sprouts, cauliflower and cabbage. These vegetables can cause gas and bloating or general digestive discomfort, especially in individuals who are just beginning to eat high-fiber cruciferous vegetables. Cooking kale, rather than eating it raw, and using recipes that call for lemon may reduce digestive side effects. Also effective in reducing gas and bloating is eating one-half teaspoon of fennel seeds(toasted, raw, or candied) after a meal when you experience gas or bloating. Drinking water after consuming a high fiber meal is recommended to help fiber pass through the digestive tract. Tuscan kale (also known as lacinato or dinosaur kale) is easier to incorporate into the diet, tastes better than other types of kale, and can be eaten raw or cooked. Kale is a nutritious high-fiber dark green vegetable that will upgrade any diet.
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| What are people curious about? | |
|---|---|
| Mediterranean diet | Keto diet |
| Diabetic diet | Weight loss |
