Are Kale Chips Healthy | Kale Chips Nutrition | 15 Benefits

Are kale chips healthy

Are Kale Chips Healthy

Kale chips are crunchy snacks made from kale leaves. The dark green, blue or purple leaves are fried, baked, or dehydrated under low heat.

The health benefits of kale chips depend on how kale chips are prepared. Kale chips are a source of fat but eaten in moderation can be healthy; this food is a rich addition to your diet.

Kales are rich in high fiber, antioxidants, potassium, calcium, and vitamins like vitamin B, K, and C.

Baked kale chips can be seasoned with sea salt, pepper, paprika, turmeric, chili powder, garlic powder, onion powder, and healthy yeast. 

The method of preparation and ingredients can affect the feeding of kale chips.

Kale Chips Nutrition Facts

One study in March 2019 published in the International Journal of Food Science and Nutrition confirmed that steaming kale is the perfect way to get nutrients.

Cooked kale chips can reduce DNA damage from highly free radicals compared to raw. The cooking process can promote a new antioxidant formulation, which makes baked kale more nutritious.

In particular, blanching extracts have been shown to reduce cellular and subcellular cell formation; this makes it easier for antioxidant compounds to take out from cooked kale.

Therefore, some of the benefits of kale chips include their anti-inflammatory properties due to carotenoids and phenols called antioxidants.

When considered a healthy diet, even if kale chips Nutrition is minimized, the antioxidant properties have been shown to increase, making kale chips an incredible nutritive food to fight against infections.

An article published in May 2010 in “Diabetes Forecast states” that raw kale provides high levels of essential nutrients and can help reduce blood pressure.

Cooked kale (chips) is still very healthy and nutritious; cooking kale greatly reduces the number of zinc and antioxidants in kale, making raw kale a perfect choice.

According to the USDA branded foods, one 28 gram small single serving bag of commercially prepared kale chips made with kale, white vinegar, sunflower seeds, nutritional yeast, and sea salt contains the following dietary facts:

28 g (1 Cup) Per Serving of Kale Chips:

  • 150 calories
  • Fat 8 g
  • Protein 6 g
  • Carbohydrates 12 g
  • Sugar 3g
  • Dietary fiber 4g
  • Saturated fat 0.6g
  • Vitamin A 38329.5IU
  • Vitamin C 115.4mg
  • Folate 36.6mcg
  • Calcium 202.7mg
  • Iron 2.5mg
  • Magnesium 50.7mg
  • Potassium 641.6mg
  • Sodium 210.1mg
  • Thiamin 0.2mg

How to make super-crispy kale chips?

Duration: 15 minutes

Step 1 – Preparation

Preheat oven to 350 degrees Fahrenheit (175 degrees C)

Step 2 – Cutting and Chopping Kale Leaves

Make kale chips by cutting them into small pieces or using whole small leaves and wash them properly.

Step 3 – 5 Minutes Baking in Oven

Place the leaves on a baking sheet in one layer with a small space between each leaf. Sprinkle the kale with olive oil, sea salt, pepper, and garlic powder bake in the oven for five minutes.

Step 4 – Another 3 Minutes Final Cooking

Rotate the tray and cook the leaves for another 3 minutes, or until they are green. Carefully remove them from the hot tray immediately so that they do not continue to cook.

Tip: Combine kale chips with sweet potato chips for a colorful and healthy meal.

Benefits of Kale Chips

1. Kale is an excellent source of Vitamin C that supports healing and immunity

Kale is an excellent source of vitamin C which contains four times as much vitamin C from other vegetables, about twice of cinnamon content, and 4.5 times as much as spinach.

Kale contains nutrients such as vitamin E and beta-carotene that play a vital role in maintaining the body’s immune system.

Kale is one of the world’s best sources of vitamin C. One cup of raw kale provides more vitamin C than an orange.

Vitamin C is a vital water-soluble antioxidant that performs many functions in body cells. For example, the synthesis of collagen, a protein that is highly concentrated in the body, is needed.

All this is important in supporting healthy growth, the immune system, and helping to repair wounds.

2. Kale – the nutrient dense foods

Kale is a popular vegetable of the cabbage group, full of nutrients and vitamins. It is a seasoned vegetable such as cabbage, broccoli, cauliflower, collard greens, and Brussels sprouts.

Kale has many nutrients and very low-calorie content, making it one of the most nutritious foods available in the world.

There are many types of kale. The leaves can be blue, green, or purple and have a smooth or curved shape with a robust fibrous stem.

One cup of raw kale (approximately 67 grams or 2.4 ounces) contains:

  • Vitamin A: 206% DV (from beta-carotene)
  • Vitamin K: 684% of DV
  • Vitamin C: 134% of DV
  • Vitamin B6: 9% DV
  • Manganese: 26% DV
  • Calcium: 9% of DV
  • Copper: 10% DV
  • Potassium: 9% of DV
  • Magnesium: 6% DV
  • Contains 3% or more DV of vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron, and phosphorus

Kale contains 33 calories, 6 grams of carbs (2 fiber), and 3 grams of protein. 

Kale contains very little fat, and most of its fat is an omega-3 fatty acid known as alpha-linolenic acid.

3. Kale lower cholesterol and reduce the risk of heart disease

Cholesterol plays several vital functions in the body. For example, it is used to make bile acids, which help the body digest fat.

The liver converts cholesterol into bile acid, released from the digestive system whenever you eat fatty foods.

Once all the fat absorbed and bile acids have achieved their purpose, they are returned to the bloodstream and used again.

Bacteria called bile acid sequestrants can bind bile acids to the digestive system and prevent them from being digested again, lowering the total cholesterol in the body.

According to a study, steaming kale enhances the binding effect of bile acid. Pre-steamed has 43% more potency than cholestyramine, a cholesterol-lowering drug that works similarly.

4. Kale Chips are an excellent source of vitamins B.

All green leafy vegetables are great ways to get B vitamins, but kale is very influential. Kale is very high in vitamin B6, vitamin B1, and vitamin B2.

One cup of kale contains 6% of vitamin B1, 7% of vitamin B2, and 11% of vitamin B6 of your daily recommended intake value.

Vitamin B helps your body convert carbohydrates into energy, making it essential for maintaining a healthy weight.

In addition, vitamin B6 may help reduce symptoms of depression, morning sickness, and premenstrual syndrome.

Getting enough B vitamins is especially important for people with certain stomach or digestive problems, as they may have difficulty getting enough of these vitamins.

Kale chips provide a simple snack option to increase vitamin B supplementation.

5. Kale lower blood pressure

Kale contains many nutrients that support heart health, including potassium, which maintains healthy blood pressure.

Pre-steamed kales are especially very effective. Kale does not contain cholesterol and saturated fats, making it a good choice for heart health.

The olive oil you use to make kale chips is a good source of healthy monounsaturated fats. When monounsaturated fats are replaced with saturated fats or refined carbohydrates, they can help lower your LDL – or “bad” – cholesterol and raise your HDL – or “good” – cholesterol.

Olive oil also contains the chemical phenolic, sources of antioxidants that researchers believe have anti-cardiovascular effects.

Eating kale can also help reduce the risk of heart disease. A meta-analysis of eight studies found that eating a lot of raw vegetables was associated with a 15% reduction in the risk of heart disease.

The authors of a study published in the 2015 issue of Nutrients claim that kale and lentils, along with other foods rich in pre-meal carbohydrates and dietary fiber, can reduce the risk of non-communicable diseases, including cancer, diabetes, and obesity.

6. Kale is packed with powerful antioxidants such as Quercetin and Kaempferol.

Kale is full of beneficial antioxidants. Antioxidants are compounds that reduce oxygen levels and can prevent oxidative damage.

When oxygen reacts with certain chemicals in your cells, it sometimes creates harmful molecules called active oxygen species.

These types of active oxygen are unstable and can cause cellular damage. Furthermore, when active forms of oxygen combine with other molecules, they can also stabilize those compounds.

This process triggers a chain reaction that can lead to excessive oxidative damage.

Kale chips contain carotenoids lutein and beta-carotene, which have been linked to lower eye risk, coronary heart disease, and chronic obstructive pulmonary disease (COPD).

Kale chips also contain more than 45 types of flavonoid, polyphenol, antioxidants.

Quercetin and kaempferol can prevent cell damage. These items have been carefully studied in tubes and experimental animals.

They have potent anti-inflammatory, anti-hypertensive, anti-inflammatory, anti-bacterial, anti-depressant, and anti-cancer properties.

7. Kale is the best source of Vitamin K

Vitamin K is an essential nutrient that prevents bleeding, and this is done by “making” certain proteins and giving them the ability to bind calcium.

The drug is known as the anticoagulant Warfarin works by blocking the action of this vitamin.

Some studies show that one cup of raw kale contains about seven times the daily recommended amount that is One cup of kale contains 7 RDAs for vitamin K.

The type of vitamin K in kale is K1, which is different from vitamin K2. K2 is found in processed soy foods and certain animal products. It helps prevent osteoporosis and heart problems.

8. Kale fights against cancer

Cancer is a terrible disease caused by the uncontrolled growth of cells.

Kale contains phytonutrients that fight cancer – compounds produced by plants called phytochemicals. These compounds can reduce the risk of chronic diseases such as cancer and heart disease. 

Kale is loaded with kaempferol, polyphenols, quercetin, terpenoids alpha, beta, and gamma carotene, lutein, and zeaxanthin to help prevent cancer.

In addition, the American Cancer Society recommends consuming phytochemicals in food rather than tagging additives because of their proven activity in the body.

Along with its nutritional value, kale is rich in cancer-fighting compounds such as sulforaphane and indole-3-carbinol have been shown to help fight cancer cell formation.

9. Kale helps you lose weight

Kale has many factors that make it a weight loss-friendly diet. It has very low calories but still provides the essential nutrients that should help you feel full.

Due to the low-calorie content and high water content, kale has less energy. Eating a lot of low-energy foods has been shown to help with weight loss. 

Kale also contains a small amount of protein and fiber; these are two main elements for weight loss.

One teaspoon of olive oil has 119 calories, and a cup of chopped kale contains only 34 calories, making 153 calories in total.

Many unhealthy snacks such as donuts, cookies, or potato chips contain more than 300 calories in a standard serving.

You will save about 150 calories each time after Switching from a 300-calorie snack to kale chips. Do this three times a week, and you will lose about 7 pounds a year because of that one change.

10. Kale is high in Beta-Carotene antioxidant

It is often reported that kale is high in vitamin A, but this is not entirely true.

It is high in beta-carotene, an antioxidant that the body can convert to vitamin A, so that’s why kale can be an effective way to increase this vital vitamin level in your body.

You can achieve a healthy vision through the help of vitamin A. Provitamin A is the type of vitamin A found in kale, and the most common type of this micronutrient is beta carotene.

Kale chips can supply up to 2421mcg of beta-carotene or may vary by product. Beta carotene supplementation is associated with a reduced risk of age-related vision loss.

In 2 cups of raw kale, you get 100 mcg of vitamin A which is about 11% of Daily Value (DV).

11. Kale high in fiber

The National Institutes of Health states that fiber in kale is essential to help keep your bowel movements normal.

Compared to potato chips that provide less than one gram of fiber, kale chicks can help you meet that fiber goal and provide other essential nutrients.

According to the USDA 2020-2025 dietary guidelines for Americans, adults should consume 22-34 grams of fiber per day depending on sex and age.

12. Kale is good source of minerals

Kale has many minerals, some of which people have a problem with not getting enough of them.

It is an excellent source of magnesium, an extremely precious mineral, and a plant-based source of calcium, a vital nutrient for bone health that plays a role in all types of cellular activities.

Eating large amounts of magnesium can protect against type 2 diabetes and heart disease. You can know more about the foods for diabetes control in our article.

An essential mineral called potassium-packed in kale may help maintain electrical gradients in body cells. Adequate potassium intake has been linked to lower blood pressure. 

Another advantage of kale over vegetables such as spinach is that they are low in oxalate, a substance found in some plants that can prevent minerals from entering.

13. Kale is high in Lutein and Zeaxanthin Carotenoids

Kale is a source of nutritious energy when it comes to eye support. One cup of kale contains 206 % of vitamin A of your daily needs in the form of beta-carotene, which helps protect the upper eyelid.

Kale is rich in two phytonutrients, lutein and zeaxanthin, two carotenoids that focus heavily on the eye’s retina.

Your body does not make these carotenoids, so you should get them through the food you eat. Lutein and zeaxanthin play a vital role in filtering out harmful light rays and acting as antioxidants.

According to the American Optometric Association study, lutein and zeaxanthin help reduce the risk of age-related macular degeneration, chronic eye diseases, and cataracts.

14. Kale is high in calcium

Kale contains many minerals that our modern diet lacks. It is a good source of calcium, which is essential for bone and tooth health. 

Kale is also an excellent source of vitamin K, which helps with bone mass and reduces the risk of fractures, and has low levels of a natural compound called oxalate, which makes calcium available for absorption.

If you are deficient in vitamin K, you are at greater risk for osteoporosis. Vitamin K is needed because it has been shown to work with vitamin D to support healthy bone metabolism.

Studies in postmenopausal women have shown that vitamin K supplementation can have a positive effect on bone health.

Researchers have identified kale as a dietary source of essential bone marrow. Two cups of raw kale contain about 160 mcg of vitamin k, i.e., more than 130% daily value.

15. Kale Chips are low energy density snack

Energy efficiency refers to the number of calories in a certain amount of food. Low energy foods have the lowest number of calories per unit volume, while high-energy foods have the most calories in their size.

For example, a candy bar can be an example of a high-energy diet because it packs many calories even though it is very small.

You can eat more without adding more calories to your diet by having kale chips as they create low-energy foods, makes them a complete diet for weight loss. Kale chips make the perfect beverage that does not spoil your food. Bites on each kale chip provide a satisfying explosion that will surprise you with the fact that this dish is healthy.

Kale Chips – FAQs

1. Are kale chips good for weight loss?

Kale Chips are known as Low Density Snack for its low calories. You could add this in your daily meals with out adding calories in your diet and the chances of weight gain is minimal.

Kale chips included meals may work as the proper weight reduction meals. You just need to take care of the process of preparation to avoid adding any extra calories while cooking it.

2. Are kale chips hard to digest?

Kale is loaded with dietary fiber that are good for intestinal digestion but the increasing popularity of adding kale in varieties of dishes and the cooking methods may sometimes tough to digest for some.

Otherwise, dark green kale leaves can be made into tasty chips, tossed with healthy salads or stewed to make a heart healthy vegetable nutritious dish.

3. Are kale chips good for constipation?

Kale Improves Bowel Health:

The high content of dietary fiber in kale is good for intestinal digestion and may help in IBS (Irritable Bowel Syndrome).

According to the USDA branded foods, one 28 gram small single serving bag of commercially prepared kale chips contains 4gram of Dietary fiber.

Dietary fiber is good for gut health. It keeps the bowel movements healthy, and helpful in indigestion or other intestinal digestive issues. Dietary fiber can soften stools aiding to constipation.