Kale and spinach are two of the most nutritious and popular leafy greens. They are packed with vitamins, minerals, fiber and antioxidants. Some research suggests that adding kale and spinach to your diet may help promote weight loss.
Nutrition facts
First, let’s look at the nutrition facts for kale and spinach:
| Nutrient | Kale | Spinach |
|---|---|---|
| Calories | 33 per 1 cup raw | 7 per 1 cup raw |
| Carbs | 6 grams | 1 gram |
| Fiber | 2.6 grams | 0.7 grams |
| Protein | 3 grams | 1 gram |
| Vitamin A | 206% DV | 56% DV |
| Vitamin C | 134% DV | 14% DV |
| Vitamin K | 1127% DV | 145% DV |
| Calcium | 9% DV | 3% DV |
| Iron | 6% DV | 5% DV |
| Potassium | 9% DV | 5% DV |
As you can see, kale and spinach are low in calories and high in vitamins, minerals and fiber. Kale contains more calories, carbs, protein, fiber and vitamins A, C and K than spinach. However, spinach contains plenty of nutrients as well.
Weight loss benefits
There are several reasons why adding kale and spinach to your diet may promote weight loss:
Low in calories
Kale and spinach are very low in calories. One cup of raw kale has only 33 calories, while one cup of raw spinach has just 7 calories. This means you can eat large portions of these greens without consuming many calories.
Replacing higher calorie foods with kale and spinach is an effective way to cut calories and help create a calorie deficit needed for weight loss.
High in fiber
Kale and spinach are high in fiber, with 2.6 grams and 0.7 grams per cup respectively. Fiber moves slowly through the digestive tract undigested, promoting fullness.
Studies show that increasing fiber intake from foods can decrease calorie intake, enhance weight loss and improve body composition.
High in nutrients
In addition to being low in calories, kale and spinach are packed with nutrients like vitamins A, C and K as well as minerals like calcium, potassium and iron. Several studies link eating nutrient-rich foods with better weight control.
For example, higher intakes of calcium, potassium and iron have each been associated with decreased risk of obesity. Vitamins A, C and K also play important roles in health but have not been directly linked to weight.
May reduce appetite
Spinach contains an antioxidant called thylakoids that has been studied for its effect on appetite. Research shows thylakoids may increase satiety hormones like cholecystokinin (CCK) and decrease levels of the hunger hormone ghrelin.
One study in overweight women found that eating a breakfast enriched with thylakoids increased satiety and fullness. This led to decreased hunger and food intake over the next day.
Promotes regularity
The fiber content of kale and spinach can help promote regular bowel movements and prevent constipation. Some research suggests that constipation and irregular bowel movements may be associated with increased weight and belly fat.
A study in over 2,000 people found that every 10 gram increase in fiber intake per day was linked with a 3.7% decrease in excess body weight over a 5-year period.
Boosts metabolism
Some studies suggest that certain nutrients found in greens like kale and spinach may help slightly boost metabolism. These include nitrates, vitamin C, vitamin K and magnesium.
One study found that nitrate-rich vegetables like spinach increased calorie burn by 23 calories per day.
Tips for adding kale and spinach
Here are some easy ways to add more kale and spinach to your diet:
Smoothies
Add a handful of kale or spinach to your favorite smoothie recipe for an easy nutrition boost.
Salads
Use kale and spinach as the base of your salads in place of lettuce.
Snacks
Enjoy kale chips as a crispy snack. You can buy them pre-made or make them yourself by roasting kale with a little oil and salt.
Side dishes
Saute spinach with garlic as a quick and healthy side dish.
Pasta dishes
Add chopped kale to pasta dishes like lasagna, pasta salad or mac and cheese.
Scrambled eggs
Add fresh or cooked spinach to scrambled eggs for extra nutrients.
Casseroles
Mix chopped kale into casseroles and baked dishes like ziti, enchiladas or quiche.
Soups
Add handfuls of spinach or kale to soups for an easy boost of vitamins, minerals and fiber.
Health risks
Kale and spinach are very healthy, but a few things to keep in mind:
Oxalates
Kale and spinach contain oxalates, which are plant compounds that can bind to calcium in the body and cause kidney stones in susceptible people. Those prone to kidney stones may want to limit high-oxalate foods.
Vitamin K
Kale and spinach are extremely high in vitamin K. People taking blood thinners like warfarin should not dramatically increase their kale/spinach intake because it can interfere with medication.
Pesticides
Conventionally grown kale and spinach have repeatedly been found to have high levels of pesticide residue. If you eat them often, opt for organic.
The bottom line
Kale and spinach are nutritious, low-calorie foods that provide vitamins, minerals and fiber. Adding them to your diet can increase satiety, reduce calorie intake, boost nutrition, support regularity and help promote weight loss over time.
Aim for 1-2 servings per day along with a balanced diet and active lifestyle for the best results when it comes to weight management.
Frequently asked questions
Is kale or spinach better for weight loss?
Both kale and spinach can support weight loss due to their low calorie, high fiber and high nutrient contents. Kale contains a few more calories and carbs than spinach, but both are very low calorie vegetables.
Is spinach high in carbs?
No, spinach is very low in carbs. One cup of raw spinach contains only about 1 gram of carbs.
Is spinach good for belly fat?
Some research has associated high fiber foods like spinach with lower amounts of belly fat. The fiber, nutrients and low calories of spinach may help reduce overall body fat.
Is kale good for losing belly fat?
Kale is high in fiber and nutrients, which may help reduce belly fat when combined with a healthy diet and exercise. Kale chips also make a healthy alternative to potato chips.
Can I eat kale everyday?
Yes, kale can be eaten daily as part of a healthy, balanced diet. Aim for 1-2 cups per day. Be aware of vitamin K effects if taking blood thinners and possible pesticide exposure if not eating organic.
Does boiled spinach reduce belly fat?
Boiled spinach can help reduce belly fat when included as part of a balanced weight loss diet. Make sure to also focus on controlling overall calorie intake, eating more protein and fiber, and staying active.
What are the disadvantages of eating spinach?
Spinach is very healthy, but potential downsides include possible pesticide exposure if not organic, effects on medications like blood thinners due to vitamin K content, and possible issues with kidney stones in prone individuals due to oxalates.
Does spinach burn belly fat?
There is no evidence that spinach directly burns or reduces belly fat. However, it is very low in calories and high in fiber and nutrients. This may help reduce overall body fat when combined with a balanced diet.
Which is better for weight loss kale or spinach?
Both kale and spinach can promote weight loss due to their low calorie, high fiber and high nutrient contents. Kale contains slightly more calories and carbs than spinach, but both support a healthy weight loss diet.