Swiss Chard

Chard, commonly referred to as Swiss Chard, is a tall, green, leafy vegetable, with a thick crunchy stalk that can be white, red or yellow. Swiss Chard belongs to the same family as beets and spinach. They share a similar taste profile. Their flavor is bitter, pungent and slightly salty. However, Swiss Chard is truly one of the vegetable “super-stars” and has an exceptional list of health-promoting nutrients. Although chard has not been studied as extensively as other chenopod vegetables, like beets and spinach, there is not question about the valuable role it plays in supporting our health!

We have become accustomed to understanding vegetables as great source of phytonutrients, but we don’t always understand just how big a role some of the play. Recent research has shown that chard leaves contain at least 13 different types of antioxidants. One key flavonoid is a cardio-protective flavonoid called kaempferol. It is also found in broccoli, kale, strawberries and other food. Another flavonoids found in chard is Syringic acid. Syringic acid has recently received special attention due to its blood sugar regulating properties. Syringic acid has been shown to inhibit activity of an enzyme called alpha-glucosidase. When this enzyme gets inhibited, fewer carbohydrates are broken down into simple sugars. Blood sugar is able to stay better stabilized. This seems to be especially true after a meal. In this way, chard may provide special benefits for individuals diagnosed with diabetes.

Swiss chard is also a great source of fiber and protein! One cup of Swiss chard contains over 3.5 grams of fiber and almost 3.5 grams of protein. Fiber and protein-rich foods are an excellent way to help stabilize blood sugar levels, since they help regulate the speed of digestion and keep food moving at the right pace through our digestive tract. Among the health benefits, Swiss chard helps pancreatic beta cells regenerate. These cells are responsible for insulin production. It is impossible for our blood sugar to be regulated without the help of insulin. Although we don’t understand which of the exact nutrients in chard are involved, we do know that studies have shown that Chard extracts help protect the liver from damage for diabetes. Because liver protection is an important part of managing diabetes, chard’s ability to help protect the liver may be one additional reason why it should be thought of as providing special benefits for blood sugar regulation and as a dietary management tool for controlling diabetes.

As an excellent source of vitamins C, E, beta-carotene and the mineral manganese, and a good source of the mineral zinc, chard offers an outstanding variety of conventional antioxidants. But these conventional antioxidants are only part of chard's fantastic health benefits with respect to prevention of oxidative stress and diseases related to chronic, unwanted oxidative stress. Simply put, these antioxidants help your body deal with the kind of stress that causes inflammation. Because chronic low level inflammation, especially when coupled with excessive oxidative stress, has repeatedly been shown to increase our risk of obesity, atherosclerosis, type 2 diabetes, high blood pressure, and several forms of arthritis, chard is very likely to show up in future studies on humans as a key vegetable for lowering risk of these health problems.

With its very good supply of calcium, its excellent supply of magnesium, and the vitamin K. On cup of chard provides six to eight times higher than the Daily Value. In this way, Chard provides standout bone support. Although many people have already learned about the connection between minerals like calcium and health of bones, the role of vitamin K in support of bone has not received nearly as much media attention. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health.

Regarding preparation, rinse Swiss chard under cold running water. Do not soak chard as this will result in the loss of water-soluble nutrients to the water. Remove any area of the leaves that may be brown, slimy, or have holes.

Stack the leaves and slice into 1-inch slices until you reach the stems. Only the white stems of the Fordhook variety of chard are tender enough to eat. Cut stems into ½-inch slices discarding the bottom 1 inch portion. We don't recommend cooking the stems of the varieties with colored stems.

Swiss chard is only one of three vegetables we recommend boiling to free up acids and allowing them to leach into the boiling water; this brings out a sweeter taste from the chard. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.

 

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Storage tips:

Do not wash Swiss chard before storing as the exposure to water encourages spoilage. Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible. Place in refrigerator where it will keep fresh for up to 5 days. If you have large batches of chard, you can blanch the leaves and then freeze them.