“Superfood” is a popular buzzword these days, with everything from beets to chocolate being labeled as game changing for your health. One thing is certain, when food marketers label a food as a “superfood”, it’s sure to sell. We believe it’s important to question these claims and the following article debunks which foods are actually “super” (as proven by science) to be beneficial for your health and which ones you can skip out on. Don’t believe all the hype!
Gluten Free Foods
If you think eliminating gluten from your diet will result in less bloating, weight loss and reduced inflammation, think again. Unless you are gluten sensitive or have celiac disease (i.e. you can’t eat bread or pizza without becoming sick), there are no actual health benefits gained from adapting a gluten-free diet. Certain studies also point to reduced gut flora from a gluten restricted diet. Therefore, if you can pinpoint your discomfort on gluten, cut it out. If you’re fine after consumption, don’t bother eliminating it from your diet. Gluten free alternatives can be expensive and unhealthy.
Orange Juice
Sure vitamin C is important, but downing a gallon of orange juice won’t help you. It’s loaded with sugar! Try broccoli, kale, or red peppers – they have more vitamin C per serving AND more nutrients and fiber.
Cherry Juice
There’s been some research conducted that attributes tart cherry juice to relieving post-exercise muscle soreness – but with that specialized use and the price (it’s expensive!) we’ve decided to include it on our “skip” list. You may be better tackling your daily aches and pains with turmeric.
Kimchi
Kimchi has a high probiotic content which is why it has been hailed as a “superfood”, but our understanding of how these probiotics help us isn’t advanced enough to confirm its “super” properties. Probiotics have been compared to the “Wild West” – we aren’t sure which varieties or variations are best. It is confirmed that kimchi is healthy, however. Cabbage, ginger, garlic and daikon are all great for you, so if you love it, enjoy!
Sweet Potatoes
These are definitely good for you, but they aren’t the only good source of carbohydrates around. Bananas, oatmeal, dates and other naturally occurring carbs are great fuel. Eat away, they are delicious! Just not super.
Beets
Beets have been linked to increasing circulation and lowering blood pressure, and sworn by endurance athletes for years. The jury is still out on the exact performance benefits they offer – and many other veggies offer those same benefits, including spinach, strawberries and lettuce. Bottom line, they can’t hurt but their “super” benefits aren’t fully confirmed.
Acai
Acai berries are essentially Brazilian blueberries. They’re delicious and full of antioxidants, but are pricey and can be difficult to find. Skip the acai and buy some frozen blueberries for your morning smoothie – you’ll save money and time hunting for them.
Now on to the superfoods that are actually worth the buy…
Green Tea
While the over-hyped “green tea diet pills” should certainly be avoided, actual green tea should not. Green tea has been linked to anti-cancer properties and can boost your metabolic rate. The Japanese population have been drinking large amount of green tea for decades and benefit from lower risks for certain cancers.
Dark Chocolate
We’re not talking about milk chocolate here – to get the real benefits, you’ll need to go for the really dark stuff. 70% cacao and higher is best. Dark chocolate has been linked to lowering cholesterol, improving blood flow and stabilizing sugar levels. It can also offer mood boosting benefits!
Broccoli
It’s cheap, it contains a lot of vitamins and fiber, and it offers many health benefits. Steam it up and eat it often!
Apples
There may be some truth to “an apple a day”. Apples contain quercetin which has been linked to lowering blood pressure and they also contain antioxidant properties. Apples also contain pectin, a type of fiber that acts as a prebiotic and feeds the good bacteria in your gut. New research suggests that this may be the reason behind some of the protective effects of apples against obesity, type 2 diabetes, and heart disease.
Black Beans
Beans are high in iron, fiber and B vitamins. Populations who regularly consume a lot of beans (Japan, Sardinia, Nicoya, Costa Rica, Greece, etc) have an above average life expectancy. Diets rich in beans (plus veggies and lean meats) can lower your risk of cardiovascular disease.
Blueberries
Eat up! Blueberries can reduce your joint and muscle pain, provide antioxidant benefits, and more. There’s also been studies that link blueberry consumption to reduced post-exercise stress and inflammation.
Turmeric, salmon and red wine are also great “super” foods that are worth adding to your diet.
Overall, it’s important to consider that in many cases, there’s just not enough proven evidence that many of these foods are “super” and that they can magically solve all of our health problems they’re supposed to solve. Also, many of these particular foods are expensive, so that must be taken into consideration as well. Remember… no single food can undo a bad diet!
Sources:
https://campuspress.yale.edu/tribune/superfoods-fact-or-hoax/
https://www.businessinsider.com/what-people-get-wrong-about-superfoods-nutrition-health-acai-goji-turmeric-quinoa-2018-6
https://www.theguardian.com/lifeandstyle/2016/aug/29/truth-about-superfoods-seaweed-avocado-goji-berries-the-evidence
https://getpocket.com/explore/item/the-definitive-superfood-ranking
https://www.healthline.com/nutrition/10-health-benefits-of-apples#section5
