When it comes to healthy, low-cal, green and leafy veggies, spinach or broccoli often come to mind first. Outside of a mixed salad, most people may not even recognize Swiss chard. It is similar to a piece of romaine lettuce, but has a red stem and texture like kale. It enormously nutritious and also low in calories. There is a legitimate concern, however, that people with kidney disease should avoid Swiss chard. If you have a prior kidney ailment, consult your doctor before adding Swiss chard to your diet.
Kidney Concerns
While it may seem odd that a food, particularly a nutritious vegetable, could pose a threat to your kidneys, the kidney concerns that surround Swiss chard should be not taken lightly. Dr. Jonny Bowden, Ph.D. and Clinical Nutrition Specialist, in his book "The 150 Healthist Foods on Earth," discusses the kidney concerns. Swiss chard, like spinach, beets and rhurbarb, contain "oxalates." Oxalates are compounds that can combine with calcium to form calcium oxalate kidney stones. If your kidneys are not optimally functioning, you may not be able to filter the additional oxalate compounds from the Swiss chard. Cooking Swiss chard will not remove these compounds. You should likely avoid consume Swiss chard or any vegetables with considerable amounts of oxalates if you have kidney disease or any sort of prior kidney impairment.
Health Benefits
If you do not have kidney problem or have had kidney stones in the past, you are certainly free to enjoy this healthful vegetable. Dietitian Jane Kirby and the American Dietetic Association report that green vegetables are often the most nutritious vegetables. Swiss chard is no exception and is one of the very best green vegetables you can eat, according to Dr. Bowden. There are 4g of fiber and only 35 calories in each cup of Swiss chard. Swiss chard is a rich source of calcium, potassium, vitamin C, vitamin A and beta-carotene. A single cup of of Swiss chard has 19,000 IUs of lutein and zeaxathin which protect your eyes from natural degeneration and other vision problems.
Fiber in Swiss Chard
Most people can benefit from the dietary fiber that Swiss chard provides. According to Colorado State University, the average American only eats 14g of fiber a day. The 2005 Dietary Guidelines for Americans recommend 14g of fiber for every 1,000 calories that eat. Most people will require 28 to 40g of fiber. Fiber does a number of positive things. Fiber helps decrease your blood cholesterol levels. Fiber help curb your appetite and keep your feeling "full" for longer. Fiber can help prevent constipation and keep you "regular." Fiber slows down the rate at which you absorb calories, which helps keep your blood sugar low and stable. This is particularly beneficial for diabetics or if you are trying to lose or maintain your weight.
Oxalates
Professor Jane Korsberg, Registered and Licensed Dietitian at the Department of Nutrition at Case Western Reserve School of Medicine, stresses the importance of avoiding oxalates if you are vulnerable to kidney stones. Avoiding oxalates is the number one preventative measure you can take. There is no concern that oxalates in foods such as Swiss chard will cause kidney disease. If you have kidney disease, however, oxalates can add further stress or turn into kidney stones. Other foods that have high amounts of oxalates include beans, tofu, beets, collards greens, kale, chive, eggplant, grapes, corn, wheat germ parsley, sweet potatoes, squash and all kinds of berries. While this list seems extensive, you should consult your doctor to see which of these foods can be appropriate in moderation.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- "Dieting for Dummies"; Jane Kirby RD, American Dietetic Association; 2003
- Colorado State Extension: Dietary Fiber
- Net Wellnes: Kidney Stones and Foods High in Oxalates; Jane Korsberg MS, RD, LD.
