Kale has always been an underappreciated vegetable, until the last decade. It is a highly nutritious leafy staple that can be enjoyed raw or cooked. But does cooking kale destroy nutrients? Let’s find out here.
The truth is that cooking depends on each person, but kale can be made in many ways.
Some methods cause the loss of some nutrients, while others can help preserve some nutrients in kale and other vegetables.
Kale is so high in nutrition and has many vitamins, so it became popular. It’s great for your body, and I love raw and cooked kale.
Also read: Does cooking Brussels sprouts destroy nutrients?
Kale Nutrition Facts
Like broccoli, cauliflower, cabbage, and Brussels sprouts, kale is a cruciferous vegetable.
Kale contains reasonable amounts of vitamins K, C, and B6, folic acid, manganese, and the carotenoids lutein and zeaxanthin.
These nutrients make kale a great protector against cancer and cardiovascular disease. Plus, it’s low in calories. In just one cup (118 g) of cooked kale, we get:
- Calories: 43
- Fat: 1.4 g
- Carbohydrates: 6.3 g
- Sugar: 1.3 g
- Sodium: 18.9 mg
- Potassium: 170 mg
- Vitamin C: 21 mg
- Beta-carotene: 2040 mcg
The nutritional profile of kale makes it a recommended food in diets for losing weight or maintaining a healthy lifestyle.
Leafy greens, like kale, broccoli, and cabbage, should be included in any diet since the micronutrients and fiber obtained improve intestinal transit.
Does cooking kale remove nutrients?
There’s a widespread worry that heating kale would eliminate its essential elements.
We will examine the scientific data supporting this assertion in this conversation and provide a conclusive response.
So, does cooking kale remove or destroy nutrients? The answer is neither yes nor no. It depends on the cooking method and duration.
Kale is a healthy food with vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also loses many minerals, antioxidants, and vitamin C.
Studies revealed that cooking kale may reduce some of its nutrients, such as the antioxidant activity of its vitamin C, phenolic compounds, and some macro-components like zinc and sodium.
In one study the antioxidant and nutritional composition of kale were assessed using five different cooking techniques (boiling, steaming, microwaving, pressure cooking, and vacuum cooking)
Compared to raw kale, all the cooking techniques led to a notable decrease in antioxidants, flavonoids, and organic acids.
While steaming among the tested cooking methods preserved the most antioxidants and minerals when compared to other cooking techniques, different cooking methods had different effects on the bioactive compounds in kale.
Because of this, steaming kale for a short period or blanching might be the most excellent method for retaining its nutritional value for people who love cooked kale.
Furthermore, kale and other cruciferous vegetables like cabbage, Brussels sprouts, cauliflower, watercress, turnips, horseradish, and broccoli contain glucosinolates (a group of sulfur-containing compounds).
The activities of the enzyme myrosinase which helps convert glucosinolates to biologically active compounds such as isothiocyanates (ITCs), thiocyanates, and nitriles, can be affected by heating.
Recent laboratory studies show that isothiocyanates exhibit anti-tumor properties.
Cooking kale can destroy nutrients, thus affecting its anti-cancer benefits, so juicing kale or eating it raw is ideal for preserving some of the myrosinase activities and allowing for some isothiocyanate conversion.
Also read: Does cabbage lose nutrients when cooked?
Which is better: eating kale raw or cooked?
Raw food advocates will tell you that anything raw is superior to everything cooked.
Social media influencers’ use of poetry, as well as their cute pictures displaying unprocessed, rainbow-colored fruits and veggies, has led to a considerable surge in the popularity of this consuming style in recent years.
Studies indicate that heating kale may remove some of its minerals and flavonoids and lower the activities of the antioxidants, which is well observed in vitamin C.
However, this does not imply that raw kale is healthier than cooked kale.
To begin with, cooked kale is incredibly nutrient-dense since it helps to preserve more of the essential amino acids, thus conserving the quality of the protein.
A study revealed that steamed kale can reduce cholesterol levels and bring down the risk of developing cardiovascular diseases by improving the bile-acid binding capacity of kale and other leafy greens like broccoli, cabbage, and collard greens.
Bile acid binding potential has been related to reducing the risk of heart disease.
Similarly, cooking kale helps to significantly lower some of the anti-nutrients it contains, such as nitrites and nitrates.
It is also crucial to eat things that you find enjoyable. So be it if you’d rather have your kale stir-fried than shredded raw in a salad.
The vast advantages of consuming plant foods in whatever form—cooked or raw—usually exceed the slight nutritional drawbacks of cooking.
Does cooking kale reduce oxalates?
Leafy green vegetables like spinach, chard, beet greens, and kale contain oxalic acid (oxalates), a type of anti-nutrient. Oxalic acid interferes with calcium absorption in the intestine.
Calcium is a vital nutrient for strong bones and teeth.
So vegetables such as collard greens, spinach, mustard greens, kale, and Swiss chard, which contain calcium, should not be considered a good source of calcium in their raw form because the oxalates in them bind the calcium and reduce its absorption.
However, does this imply, then, that you shouldn’t include kale or other oxalic acid-containing greens in your smoothies? Not necessarily.
Cooking, most especially boiling these veggies reduces the quantity of oxalic acid present, which aids calcium absorption (be sure to drain your greens properly since the oxalates move into the water).
Does sautéing kale reduce nutrients?
Brassica vegetables have shown numerous health benefits over the years due to their high phenolic, flavonoid, and glucosinolate contents.
A sustainable technique can enhance the antioxidant activity and phenolic content of kale.
Thermal processing has enhanced Brassica veggies’ phenolic content and antioxidant status, such as broccoli, cabbage, and Brussels sprouts.
A study that involved four thermal processes, including freeze-drying, sautéing, air-frying, and steaming, revealed that sautéing kale showed the lowest flavonoids and antioxidant activity.
Does baking kale remove nutrients?
Salads, smoothies, and soups are some of the ways kale is commonly consumed.
Baking kale has become a healthier alternative to regular potato chips; it is higher in minerals and low in fats, calories, and sodium.
Kale chips are the ideal snack when you’re craving something crunchy. However, the vitamins in kale are reduced when cooked.
This is not to say that kale chips lose their nutritional content after baking. The kale chips retain many vitamins, minerals, and other benefits even after baking.
The amount of nutrients in baked kale is just slightly less than when eaten raw.
Kale Cooking Tips: How to Keep Nutrients
It’s crucial to adhere to a few rules when cooking kale to preserve as many nutrients as possible:
Boil kale briefly. Nutrient loss can result from overcooking.
Don’t use a lot of water. To help maintain its nutrients, steam or sauté kale with little to no water.
Cook food at low heat. Elevated temperatures have the potential to deplete kale’s nutrients.
Conclusion
Kale is one of the healthiest and most versatile vegetables, with a high concentration of vitamins, minerals, and antioxidants.
Although cooking kale and vegetables generally can destroy the nutrients and make them less readily available, the bioavailability of these nutrients greatly depends on the cooking method applied.
When kale is boiled, the water-soluble vitamin content is easily leached into the boiling water. However, steaming helps to retain more vitamin C.
Therefore, kale can be eaten raw or cooked, but only lightly cook it (lightly steam or stir-fry) to avoid losing water-soluble nutrients.
Frequently Asked Questions:
Does cooking kale destroy its nutritional value?
Although cooking kale somewhat reduces its nutritional value, not all of the nutrients are lost. Certain nutrients, such as vitamin C, are heat-sensitive and can degrade under high temperatures.
But after heating, the body can better absorb other nutrients, such as vitamin A. Overall, cooked kale remains a healthy food and a great addition to any diet.
What cooking methods are best for preserving kale’s nutrients?
To retain the nutritional value of kale, cook it quickly with minimal water. Methods like steaming, stir-frying, or sautéing kale over medium heat are all excellent choices.
Conversely, boiling kale in a large quantity of water for an extended period may result in the loss of some nutrients.
Cooking with a small amount of acid, such as lemon juice, can also result in nutrient retention.
Can raw kale provide more nutrients than cooked kale?
Raw kale can be more nutrient-dense than cooked kale, but it can also be more challenging for the body to digest.
Raw kale has a higher concentration of vitamin C and certain enzymes that may contribute to a healthy digestive system.
However, cooking kale can make some nutrients, such as iron, more bioavailable, making them more accessible for the body to absorb and use.
Can overcooking kale lead to nutrient loss?
Some nutrients may be lost from overcooked kale, although the extent will depend on the cooking technique and cooking time.
Cooking kale at high temperatures or for long periods can lead to losing a lot of nutrients.
But it’s crucial to remember that even after overcooking, kale keeps a lot of its healthy nutrients. Cook kale until it’s soft, but its color is still bright.
How often can I include cooked kale in my diet?
Kale that has been cooked is a tasty and nutrient-dense addition to any diet; eating it frequently won’t result in a noticeable loss of nutrients.
Consuming cooked kale once or twice a week can help you stay healthier and get more nutrients overall.
Incorporating different types of vegetables into your diet can also ensure you receive a well-rounded range of nutrients.