I can see where you’re coming from here, and anyone reading this, please correct me if I’m wrong. At first glance it’s easy to look at your nutrition tracker and think that kale is high in carbs and should be avoided. If you decided to replace that extra cup of kale with butter to save on carbs you’re missing the point of the diet: which is to get healthy.

Kale is a miracle vegetable. It packs more nutrition punch per serving than any food resource out there. It’s also incredibly dense. Eat more than two cups and your face will be tired from chewing. For 6 net carbs per cup you have given your body the gifts of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

It also registers a 3, right above fresh air and hugs on the glycemic index so no worries there about spiking your insulin either. Not all carbs are created equal. Do not fear the green leafy ones.

This is where I get purely anecdotal. Now I know the goal of keto is to stay under 20g but I’ve been doing this for months and green leafy vegetables have never thrown me out or hampered my weight loss. If my carbs are over 20 because of vegetables I consider a win. They fill you up, are building materials for a healthy body, and make you feel like a superstar. So eat your kale. My personal favorite way to eat kale is drizzled in olive oil and sea salt. Shoving it my mouth like an angry brachiosaur.

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html