IanMost Overrated Super Foods
January 18th 2010 15:13
Super Foods are becoming increasingly popular with consumers because of their claims of providing extra benefits over similar products. However, some marketers are using this new trend to make claims about and sell products which aren't that super after all.
This article in the Chicago Tribune takes a look at some so called super foods for which the health benefit claims made are unrealistic.
The claim: These elixirs, extracted from acai, goji berry, mangosteen and other exotic fruits, tout extraordinary antioxidant levels and claim to burn fat, cleanse toxins and fight the flu. Often fortified with extra nutrients and sold online or through distributors, the juices can be quite costly.
Why they're overrated: You're paying more for the marketing than the value of what's inside the bottle, said dietician Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. "It's a pricey way to get your antioxidants," she said. "You'd be better off with a glass of orange juice and simply add more color on your plate." Even the antioxidant levels in many of these superjuices have been questioned. Some studies have revealed that the amounts are comparable to apple juice.
Bottom line: Buy a less expensive juice at the grocery store and eat whole fruit more often. Limit juice to one glass (8 ounces or less) a day.
The claim: Coconut, palm and palm kernel oils are frequently used to replace trans fats in processed foods, and they're now being positioned as the new “healthy” oils. Coconut oil is especially coming on strong, with books such as “The Coconut Oil Miracle” and Web sites claiming that the oil can decrease your heart disease risk, prevent cancer, boost your immune system and help you lose weight.
Why they're overrated: While it's true that some of the fatty acids in coconut oil are different from those found in animal products, there is no evidence to suggest coconut oil is better for you than other saturated fats, said Alice H. Lichtenstein, a nutrition researcher at Tufts University in Boston. Numerous studies have shown that coconut oil can raise LDL or “bad” cholesterol, she said. For years, it's what researchers fed to animals to induce atherosclerosis. Despite the aggressive attempts to improve its tarnished image, coconut oil is still mostly saturated fat, and research does not support the battery of claims.
Bottom line: Do not run out and buy coconut oil, especially if you plan to use it in place of more beneficial oils that have been thoroughly studied, such as olive, canola and other vegetable oils.
The claim: Supermarket shelves are filled with bottles of brightly coloured waters that are spiked with vitamins, herbs, antioxidants and other ingredients with names like "defend," "rescue" and "focus." Some claim to stave off colds, boost alertness or relax you, while others attempt to lure you with promises of weight loss.
Why they're overrated: Many of these waters are sneaky sources of extra calories and sugar, said dietitian Keri Glassman, who owns a nutrition consulting firm in New York City. Some waters contain 125 calories per bottle — which is equivalent to the calories in two pieces of fruit without the nutritional attributes of the fruit. The advertised benefits are often overblown, according to the Center for Science in the Public Interest, an advocacy group that sued Coca-Cola this year over the "deceptive and unsubstantiated claims" of its line of Vitaminwater beverages.
Bottom line: Get your nutrients from foods or take a multivitamin and drink plain water. If you want flavour, add a slice of lemon to tap water or look for calorie-free flavour-infused waters.
The claim: Flax seeds are showing up in all sorts of foods — including bread, cereal, pasta, yogurt, salad dressing and soup. The latest seed on the scene is chia, which comes from the same plant that gives us Chia Pets. Both seeds are promoted as a top source of omega-3, the good fats linked to heart and brain health.
Why they're overrated: While flax-fortified products may offer some benefits, flax seeds (pictured) are not a reliable source of omega-3 because the potency is much weaker compared with what you'll find in fish, said Evelyn Tribole, a California-based dietician and author of "The Ultimate Omega-3 Diet." Only a small percentage of the omega-3 in plant sources gets converted into the most beneficial form once you eat it, she said. Chia seeds claim to be a new superfood, yet the amount of seeds you would likely eat is quite small — not sufficient to deliver meaningful amounts of nutrients or omega-3s.
Bottom line: Enjoy flax and chia seeds if you like the taste, but don't let them distract you from eating more omega 3-rich fish or incorporating a variety of seeds, nuts, whole grains, fruits and vegetables into your diet.
The claim: Scores of new foods and beverages boast about the lack of refined sugar, yet they contain "natural sweeteners" such as agave nectar or evaporated cane juice. The new darling of natural foods, agave nectar is sold as a syrup for home use and claims to be diabetic-friendly with anti-inflammatory and immune-boosting properties.
Why they're overrated: There is no real difference. The body treats all of these sugars the same, said Liz Applegate, who teaches nutrition at the University of California at Davis. Even the wholesome sounding "fruit juice concentrate," she said, is basically equivalent to table sugar. Agave nectar may come from the same cactus-like plant that gives us tequila, but the refined sugar is similar to the oft-maligned high fructose corn syrup. The terminology of "evaporated cane juice" came under fire this year because the name falsely suggests the sweetener is juice. It's dried sugar cane, just like table sugar.
Bottom line: Sugar is sugar. All forms are virtually the same and should be consumed in moderation.
This article in the Chicago Tribune takes a look at some so called super foods for which the health benefit claims made are unrealistic.
Super juices
Why they're overrated: You're paying more for the marketing than the value of what's inside the bottle, said dietician Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center. "It's a pricey way to get your antioxidants," she said. "You'd be better off with a glass of orange juice and simply add more color on your plate." Even the antioxidant levels in many of these superjuices have been questioned. Some studies have revealed that the amounts are comparable to apple juice.
Bottom line: Buy a less expensive juice at the grocery store and eat whole fruit more often. Limit juice to one glass (8 ounces or less) a day.
Tropical oils
The claim: Coconut, palm and palm kernel oils are frequently used to replace trans fats in processed foods, and they're now being positioned as the new “healthy” oils. Coconut oil is especially coming on strong, with books such as “The Coconut Oil Miracle” and Web sites claiming that the oil can decrease your heart disease risk, prevent cancer, boost your immune system and help you lose weight.
Why they're overrated: While it's true that some of the fatty acids in coconut oil are different from those found in animal products, there is no evidence to suggest coconut oil is better for you than other saturated fats, said Alice H. Lichtenstein, a nutrition researcher at Tufts University in Boston. Numerous studies have shown that coconut oil can raise LDL or “bad” cholesterol, she said. For years, it's what researchers fed to animals to induce atherosclerosis. Despite the aggressive attempts to improve its tarnished image, coconut oil is still mostly saturated fat, and research does not support the battery of claims.
Bottom line: Do not run out and buy coconut oil, especially if you plan to use it in place of more beneficial oils that have been thoroughly studied, such as olive, canola and other vegetable oils.
Enhanced waters
The claim: Supermarket shelves are filled with bottles of brightly coloured waters that are spiked with vitamins, herbs, antioxidants and other ingredients with names like "defend," "rescue" and "focus." Some claim to stave off colds, boost alertness or relax you, while others attempt to lure you with promises of weight loss.
Why they're overrated: Many of these waters are sneaky sources of extra calories and sugar, said dietitian Keri Glassman, who owns a nutrition consulting firm in New York City. Some waters contain 125 calories per bottle — which is equivalent to the calories in two pieces of fruit without the nutritional attributes of the fruit. The advertised benefits are often overblown, according to the Center for Science in the Public Interest, an advocacy group that sued Coca-Cola this year over the "deceptive and unsubstantiated claims" of its line of Vitaminwater beverages.
Bottom line: Get your nutrients from foods or take a multivitamin and drink plain water. If you want flavour, add a slice of lemon to tap water or look for calorie-free flavour-infused waters.
Miracle seeds
The claim: Flax seeds are showing up in all sorts of foods — including bread, cereal, pasta, yogurt, salad dressing and soup. The latest seed on the scene is chia, which comes from the same plant that gives us Chia Pets. Both seeds are promoted as a top source of omega-3, the good fats linked to heart and brain health.
Why they're overrated: While flax-fortified products may offer some benefits, flax seeds (pictured) are not a reliable source of omega-3 because the potency is much weaker compared with what you'll find in fish, said Evelyn Tribole, a California-based dietician and author of "The Ultimate Omega-3 Diet." Only a small percentage of the omega-3 in plant sources gets converted into the most beneficial form once you eat it, she said. Chia seeds claim to be a new superfood, yet the amount of seeds you would likely eat is quite small — not sufficient to deliver meaningful amounts of nutrients or omega-3s.
Bottom line: Enjoy flax and chia seeds if you like the taste, but don't let them distract you from eating more omega 3-rich fish or incorporating a variety of seeds, nuts, whole grains, fruits and vegetables into your diet.
Natural sugars
The claim: Scores of new foods and beverages boast about the lack of refined sugar, yet they contain "natural sweeteners" such as agave nectar or evaporated cane juice. The new darling of natural foods, agave nectar is sold as a syrup for home use and claims to be diabetic-friendly with anti-inflammatory and immune-boosting properties.
Why they're overrated: There is no real difference. The body treats all of these sugars the same, said Liz Applegate, who teaches nutrition at the University of California at Davis. Even the wholesome sounding "fruit juice concentrate," she said, is basically equivalent to table sugar. Agave nectar may come from the same cactus-like plant that gives us tequila, but the refined sugar is similar to the oft-maligned high fructose corn syrup. The terminology of "evaporated cane juice" came under fire this year because the name falsely suggests the sweetener is juice. It's dried sugar cane, just like table sugar.
Bottom line: Sugar is sugar. All forms are virtually the same and should be consumed in moderation.
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