Open any magazine, or pop onto social media (or sometimes, even chat with friends) and more than likely you’ll come across the latest ‘superfood’ craze.
I have a confession to make – despite the fact that I am a nutritionist, I really dislike the term ‘superfood’. That is not to say that the foods that are bestowed with this name don’t deserve special mention, or that they can’t be great for you – in many cases quite the contrary.
But I do think that the term ‘superfood’ is overrated, to the point where it has become a marketing gimmick more than anything else, and it implies that you simply must eat that particular food every single day if you care about your health. I’m writing this article to say that this is not the case.
The trouble is, often there is a not-so-great flip side of superfoods, and that has been hidden behind the hype. And lastly – more than likely there are plenty of ordinary foods that are just as super, that are more than likely sitting in your fridge right this minute.
So, let’s clear up a bit of confusion, shall we?
When I think of superfoods, the first one that comes to mind is kale. So, kale is a great little vegie. I grow it myself in my home patch, and use it from time to time. Kale is rich in vitamins and minerals, as well as antioxidants (those handy little molecules that work overtime to protect your cells and prevent disease). Being of the cabbage family, kale is also great for the digestive tract by providing fibre, and members of the cabbage family help to enhance your liver’s natural detoxification capacity, which is really important in our day and age of continual chemical exposure and pollution.
The trouble is, kale does have a dark side that you are probably unaware of. Raw kale (as well as any other vegetable from the cabbage family such as broccoli, Brussel sprouts and cauliflower, that you might be eating raw) contains compounds called ‘goitrogens’, which actually have the capacity to influence how well your thyroid functions. Considering that your thyroid is a small gland in your neck that controls how your body produces and utilises energy, so you really need it to be working properly. You can read more about your thyroid here, but suffice it to say that if your thyroid is under par, then you can feel tired, gain weight, have trouble with your periods or fertility, and have tummy issues, among other health problems. Having a thyroid gland that is not functioning properly (also called underactive thyroid/hypothyroid) is quite common.
So, should you avoid kale altogether if you have, or suspect you have, a thyroid problem? No, not at all, but you should make sure that you aren’t making a daily kale smoothie. If you do have underactive thyroid, then any kale you eat should be cooked, as this reduces the goitrogen components. If you are regularly using raw kale in smoothies for instance (as many people do), it is a good idea swap this for another raw vegetable such as baby spinach, which being from a different plant family, won’t interfere with your thyroid.
Cacao is another example of a superfood whose reputation I truly believe has been blown out of proportion. Cacao (pronounced ‘kakow’) is simply raw cocoa powder. Yes, it is packed with nutrients – in particular, cacao is rich in a certain valuable group of antioxidants known as ‘polyphenols’, which help to stave off diseases such as cancer and heart disease. Commercial chocolate production methods remove most of the polyphenols because of the fermentation and roasting of the raw cacao (so put down that chocolate bar!). However, even if you are using good-quality raw cacao, in Australia it pays to be aware that our cacao products aren’t standardised for polyphenol content (meaning that at the end of the day, you really don’t know how much you are actually getting), and because of the relatively small amount of cacao that is used in recipes you would actually need to consume quite a bit of cacao to achieve a ‘therapeutic dosage’. Some people also find that cacao can be over-stimulating, which can paradoxically lead to you to feel tired and worn out.
Incidentally, polyphenols can also be found in foods that are more likely to be sitting in your fridge or pantry right now, such as green tea, turmeric, cinnamon, berries, onion, vegetables from the cabbage family, and walnuts.
Lastly, quinoa. Pronounced ‘keenwah’, this has been a popular superfood of late – hop onto Google and type it into the subject line and you’ll be rewarded with about a gazillion recipes. Quinoa is a ‘psuedocereal’ – meaning that it kind of looks and acts a grain, but it isn’t really. It is gluten-free, and rich in protein, fibre, vitamins and minerals, so it can be a good alternative to pasta or other grain-based dishes. Most people use it as a cereal or rice substitute. However, the drawback is that it is incredibly expensive to produce (I priced it at around $20/kg in a supermarket), and as such this expense is passed on to the consumer, ie you. So while it can be a beneficial inclusion, you might find it more economical to get your nutrients from another source.
Some people find that they don’t digest quinoa well, with the most common side effects being flatulence and bloating after eating. It can be a good idea to go easy on the quinoa if you already have an easily upset or irritated digestive system.
Don’t forget the everyday heroes:
My point is, don’t automatically believe the hype you might hear. It seems that there is always a new popular trendy food, but you can find health-boosting foods without spending a fortune or having to visit 16 different shops to find it.
Nuts are a fantastic example. A study found that eating nuts each day was associated with a significantly reduced risk of dying, particularly from cardiovascular disease or stroke, and the results were more profound in women than in men. Raw nuts such as almonds or macadamias contain fibre, protein, healthy fats, vitamins and minerals, and make a quick and convenient snack. Another bonus I like about nuts is that they travel well – you can toss some in your bag or desk for a snacking emergency and they won’t go off or get bruised.
A diet high in everyday fruit and vegetables has been consistently and overwhelmingly proven to reduce the risk of many of the modern diseases that are so common today – including cancer, heart disease, stroke, diabetes and obesity. Not to mention that you know you will feel a whole lot better in your everyday life if you eat some good ole fruit & veg! Of particular note are foods such as tomatoes (particularly beneficial for prostate health in men), and berries (full of antioxidants and vitamins, and great for protecting brain function as you age).
Green tea is my last example of a simple and economical everyday hero. Green tea has been used for over 5000 years in Asian countries. In fact, an ancient Chinese proverb states that ‘it is better to be deprived of food for three days, than tea for one’, which indicates just how important tea was (and still is – there’s a lot we can learn from ancient wisdom). Green tea is a traditional remedy for fatigue, low immunity and poor memory, and modern research has shown that it is beneficial for improving the health of the cardiovascular system, and beneficial for supporting weight loss. I love it so much I use it in liquid form in my herbal dispensary!