I was reading Upgraded Chef tonight and found a contribution between the diet listed in the Kindle version and what is on the BP website. Is cooked or raw spinach and kale okay or not?
What about lettuce? Any lettuce types better than others?
I would posit that the the book is less up to date than the website, cause books tend to stay the same once they are published and websites can change.
Raw is not BP it contains Oxalic acid which is inflammatory...
The website version (below) listed cooked spinach, but doesn't specify cooked or raw kale. Does raw kale also contain Oxalic acid?
I would think Kale is good raw or cooked since it does not specify like spinach.
According to this chart of oxalic acid content in veggies, Kale is very low and Spinach is high:
As for kale raw-vs-cooked... this site says cruciferous vegetables (of which Kale is one) should be cooked, because they have goitrogenic properties.... they mess with your ability to produce thyroid hormone. Cooking cruciferous vegetables reduces this by 2/3rds:
Kale and spinach ideally should be cooked/steamed.