The views provided are of the opinion of the author who does not hold any responsibility for any results or effects of the advice given. They both contain high levels of antioxidants, anti-inflammatory and anti-cancer components because they belong to the group of dark leafy greens. Check out the next few sections for detailed comparison of these nutrients. Kale is a better source of Vitamin A, B6 and C Spinach is rich in folate, an important mineral for pregnancy Both leafy greens are low in carbs and can aid quick weight loss 1. Eating oxalate-rich foods also increases the excretion of oxalate through your urine, which can lead to the formation of calcium oxalate kidney stones (15). Try sautéing and seasoning kale or spinach as a healthy side dish for your main courses. . You can eat kale raw or cooked, and it is a source of many essential nutrients. Combine your choice of greens with other veggies and eggs to make a hearty breakfast scramble. As much as I wanted to be fair, it’s so hard to decide whether kale and spinach is better. Spinach is the perfect friend for weight loss since it both has an infimum amount of calories per gram and reduces hunger.. Spinach … You are going to start craving kale chips once you try these for the first time. | Livestrong.com For your vegetables, I chose a trio of kale, lettuce and spinach. Also read: Try This Hemp And Spinach Protein Shake For Quick Weight Loss Other health benefits of spinach. You can also get my Basic Green Thickie recipe by clicking here. Vegetables that have dark green leaves have been said to contain these health benefits, which is why there’s a consensus that both kale and spinach rank high in nutrient values and do not seem to lag behind each other. If you’ve never tried these tasty little morsels, believe me you’re in for a treat. Check out my video below where I show you how easy it is to make a meal replacement green smoothie using spinach, otherwise known as a Green Thickie. me, I eat at least 16 cups of spinach per day. Other research has found that regularly eating cruciferous vegetables is not associated with a higher risk of thyroid cancer — except for in women with a very low intake of iodine (23, 24). Calcium is necessary for strong bones, and both veggies aren’t short in that department. Thus, drink them along with your meals or as an extra snack. They’ve also each been shown to positively impact heart health by improving several heart disease risk factors, such as high cholesterol and blood pressure. Per 100 grams of this product accounts for only 20 kcal. It is easy to make up the rest of the calcium from foods such as beans. I myself have experimented with every single veggie and fruit to come up with the tastiest versions of smoothies for a healthy diet. It is loaded with nutrients. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Considering that spinach is not only a nutrition powerhouse, but it can also help with satiety—the super-green is also great for weight loss. There’s an ongoing debate among health communities regarding the question of which veggie superfood provides the most benefits to one’s diet. Spinach is also performing well at 12% of daily dietary requirements per 4 cups. Click the links to download the following documents. Iron is necessary for your body because it keeps your blood healthy. That’s because kale is much denser than spinach. By Jordan Summers-Marcouillier. I lost 56 pounds and recovered from Chronic Fatigue Syndrome by replacing meals with Green Thickies – my original smoothie concept. But for the benefit of those who keep asking the question, I have carefully compared the two based on their respective nutritional content, taste and their contributions to weight loss. This article reviews whether mayo is safe when…. In addition to their stellar nutrient profiles, both kale and spinach have been linked to impressive health benefits. Although the pages is focused on just spinach, you can substitute kale for any of the spinach in any of the recipes. I personally prefer to use spinach in my green smoothies and green thickies because it has a very mild taste when you combine it with other foods. But to give you an idea, kale has higher calorie content than spinach. Spinach smoothies are just a complement to a healthy diet. For A Limited Time, Grab Your FREE 260+ Page Smoothies For Weight Loss Bundle So You Can: * Shed your excess weight without cravings, * Triple your energy levels without coffee. Thankful Stephanie, Use this special voucher to get $10 off: WEBSITE (Add discount code WEBSITE at the checkout), Your email address will not be published. I still prefer to get most of my calories from spinach because it has much fewer calories so I can cram more nutrients into my diet for less calories. Eating enough iodine and cooking kale before eating it can help prevent any potential negative side effects. You are going to start craving kale chips once you try these for the first time. Both vegetables has 1 gram each of fiber content. But if you’re going to cook kale, you can be sure that its shape and weight doesn’t change. I’ve tried everything from paleo and keto to the point where I didn’t know what to eat or how much and felt like even eating fruit was bad for me which thankfully it’s not! I eat a large amount of spinach in my diet and I find it easy to lose a few extra pounds by reducing my daily calories without feeling hungry. Here I take it to another level with this simple spinach ice cream. Kale has 7% of needed RDI per 4 cups and spinach provides 14% of your RDI. Make it Green, Thick and Quick. Mind your water consumption in order to remain properly hydrated while you follow a weight loss diet. Which is better? Spinach may also contain goitrogenic properties, though not to the same extent as cruciferous vegetables like kale. You won't go hungry on this diet ... And better yet - it actually requires minimal time in the kitchen. Hey, and welcome to my extreme spinach weight loss challenge. For this reason, I always make sure I include a small portion of raw kale in my green smoothies every day to put this powerful compound to work in my body. Weight Loss Kale & Spinach Smoothie. Kale and spinach can prevent weight gain by revving up your metabolism. The reality here is that kale, as well as broccoli, are some of the most impressive and standout veggies out there. The recently discovered sulforaphane has been shown to be so powerful that it actually improves the expression of our DNA! Studies have shown that the consumption of spinach blocked 40% of highly toxic carcinogens. Kale, being high in fiber, is able to suppress appetite by contributing to the bulk in the stomach that makes you feel full. Spinach is also one of those vegetables that is ideal for weight loss. What most people don’t know about spinach is... All of these spinach salad recipes are raw, vegan and gluten free, perfect for reducing inflammation and sending nutrients sky rocketing. It’s not a huge difference if you only ever eat 1 cup a day. If you are, these kale smoothie recipes for weight loss are exactly what you need to help move those extra pounds. It’s not a huge difference if you only ever eat 1 cup a day. Spinach is a leafy, green vegetable. March 16, 2020. Here are a couple of my favorites: I myself am into bodybuilding and have noticed a massive amount of muscle gain in a short amount of time without using protein powder. Leafy greens rarely have much of a fat content, but in case you’re wondering, kale has 0.6 grams of fat in one serving per 4 cups. For me personally, both are crucial in my diet. According to health experts, it is the compounds in kale which are highly beneficial to health that give this veggie its bitter taste. However if you compare cup size, it only has 1.4 grams of protein for 2 cups. I have lost 6lbs, do not feel like I need more my morning coffee, the flushing of my facial skin from rosacea has dramatically reduced and I am so excited to wake up each morning and make a green thickie for breakfast!! Here are a few simple ideas to start adding these delicious vegetables to your routine: Kale and spinach may differ slightly in terms of nutritional value and health benefits, but both can be included as part of a healthy diet. This vitamin is what gives veggie eaters a radiant glow and improved immunity. Because, you see, I was able to lose so much weight so incredibly quickly in spite the fact that I was stuffing my face with food all day. Spinach 101: Nutrition Facts and Health Benefits, 21 Vegetarian Foods That Are Loaded With Iron, 16 Superfoods That Are Worthy of the Title, How Eating Leafy Greens Can Help People With MS, 10 Magnesium-Rich Foods That Are Super Healthy, Add kale or spinach to a salad topped with vegetables and a. Kale, for instance, has 10% of calcium RDI per 4 cups. © 2005-2020 Healthline Media a Red Ventures Company. If you’ve never tried fruit ice cream you’ve been missing out. Make Your Healthy Habits Stick! Consuming these veggies on a daily basis has helped me to bounce back from chronic fatigue syndrome very quickly. Experts think this phenomenon could help with MS. Everyone knows that vegetables are good for your health, but some truly stand out from the rest. Protein is essential in muscle building, and while veggies may not be as potent in protein as meat they do help in other ways. The sour taste of the lemon juice cuts out the bitterness of the kale and spinach. I have an especially delicious kale chip recipe and video to show you how to do it. Spinach is packed with nutrients and antioxidants. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). Healthline Media does not provide medical advice, diagnosis, or treatment. So that saves me 416 calories per day that I can use to eat something else or have as a deficit if I want to lose weight. Also, pay attention to your fruit and vegetable intake. Ideally, try incorporating a few servings of each into your weekly meals, along with an assortment of other leafy greens, such as romaine, Swiss chard, collard greens, and cabbage. As for magnesium which is important for the strengthening of the bones, spinach has 30% RDI per 4 cups compared to 9% in kale. This is why doctors would often prescribe that you eat leafy vegetables to naturally get your dose of iron. Both are rich in antioxidants — compounds that help prevent oxidative damage to your cells and protect against chronic disease (4, 5). They’re both high in vitamin K — a key vitamin involved in healthy blood clotting and bone formation (1). Thylakoids, which are green leaf membranes from spinach, have been studied at Lund University in Sweden to be a factor that helps slow down digestion. I know most of you would ask me to compare the taste of kale and spinach, so let me just be honest. This Coconut Mango Spinach Smoothie is a grain free smoothie made more filling with the use of hemp seeds. These extracts in spinach are responsible for extending digestion, which in turn gives us the feeling of satiety. Chlorophyll can also help to boost the amount of coenzyme Q10 in the body which is an antioxidant responsible for protecting us from disease. The Science of Spinach: How and Why it Can Aid in Weight Loss. Actually, if I were you, I’ll look for ways to make kale and spinach seem appetizing. Spinach has nearly half as many calories per serving as kale, although it’s not likely that eating either of these will result in weight gain. You can also add chopped pieces of banana to make the Spinach and Kale smoothie interesting or sweeter. A cup of uncooked kale has 1.4 grams of carbohydrates, which is in the form of starch. For those who have been closely following my journey towards a healthy lifestyle, you’ll definitely agree with me if I say that these vegetables make up most of my recipes for thickies and smoothies. Find out here. Spinach and kale are high in antioxidants and cancer-fighting compounds. Kale vs spinach. There are several different types of kidney stones, but it’s estimated that about 80% are composed of calcium oxalate (16). Here are 17 recipes to help you make the most of it. These 50+ healthy spinach recipes are gluten free, vegan, dairy free, quick, easy and delicious. Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. GreenTHICKIES is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com, amazon.ca, and amazon.co.uk. Latest posts by Katherine Kyle @ Green Thickies. From Fat and Fatigued To Lean and Loving Life In 4 Months. I have lost 30lbs but recently plateaued and have felt so frustrated. Therefore, enjoying both as part of a healthy, balanced diet can ensure you’re able to take advantage of the unique benefits that each has to offer — while also adding a bit of variety to your daily meals. Kale diet for weight loss – A lot of people are wondering whether there really is a kale diet for weight loss or not. Use kale or spinach as a topping for your favorite dishes, including sandwiches, tacos, pasta, or casseroles. One single cup of raw kale contains 33 calories, while a cup of raw spinach only has 7 calories! Magnesium is a very important nutrient that most people don't get enough of. In other words, you can’t taste the spinach at all which is perfect for those who have a sweet tooth and still want to get their veggies in. Perhaps Popeye would be shocked to know that kale has 14% more protein content compared to spinach. Kale contains goitrin, a compound that can interfere with thyroid function. At 1.1 grams, the carbs in a cup of raw spinach is made up mostly of fiber. Coupled with exercise, a diet filled with either kale or spinach can ultimately sculpt your body according to your bodybuilding goals. Still, though spinach and kale have different concentrations of certain nutrients, they’re both highly nutritious vegetable choices overall. They allow you to stay healthy and fit and … Here are 14 of the healthiest vegetables on the…. Thank you for sharing a simple but effective program. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. Important: The information contained in this website is for information only. Your body and taste buds will both thank you! Though no single food holds the key to good health or disease prevention, many may be described as super. FREE  Smoothie For Weight Loss  SIGNATURE RECIPE, Here's how to watch the fat fall away and your energy soar in just 9 days. Here are 14 of the healthiest leafy green vegetables you…. If you are looking to lose a little bit of weight really fast, or a lot of fat over a longer period of time, you need to stick with some very specific foods in your diet. What’s more, because kale and spinach are low in calories yet high in nutrients, adding these tasty greens to your diet can be an effective strategy to boost weight loss (12, 13). All rights reserved. When it comes to smoothies, there are no right or wrong ingredients, feel free to add or remove any ingredients in the kale smoothie recipes below to make it your own. So, if you’re always feeling hungry, either kale or spinach can help you curb your cravings so you can avoid unnecessary eating that contributes to weight gain. Highlights. Kale has more vitamin A and C while spinach is rich in vitamin K, folate and iron. My own grandma managed to reverse macular degeneration by increasing the amount of leafy greens in her diet, and this has motivated me to keep a high amount of these leafy greens in my own diet every day. Spinach is slightly lower in fat providing 0.5 grams of fat per serving. If I ate the same amount of calories from junk food I would feel starving, so it definitely works a treat.