Spinach and chard come from related species of plants that flourish during the warmer months, as opposed to the leaves of the cabbage family, which are in season during the winter.
Spinach is one of those vegetables, along with broccoli, that seems to have an awful reputation among children. Too bad. It is an excellent source of so many vitamins and minerals that it would bore you to list each and every one of them here. It was Catherine di Medici’s favorite veggie, and to this day ordering something “a la Florentine” means to serve it on a bed of spinach. (di Medici was from Florence, Italy.)
Swiss chard, despite its name, is originally from the Mediterranean. Like spinach, the nutrient density of these leaves cannot be overstated.
As with all other greens, spinach and chard are very low in carbs and have a negligible glycemic index. Dark, leafy greens should be a daily part of everyone’s diet, and these two are your best choices for spring and summer.
| Name | Serving Size | Effective Carbs (g) | Glycemic Index | Glycemic Load |
|---|---|---|---|---|
| Spinach | 1 cup | 0.4 | N | N |
| Swiss Chard | 1 cup | 0.7 | N | N |
N: Negligible
Sources:
CalorieKing
David Mendosa
