It can be confusing to navigate the health food space with new fad diets and sexy ingredients boasting everything from clear skin to weight loss and even curing cancer. The message continues to get convoluted as testimonials claim that one magic ingredient can transform your life and medically unqualified social media influencers give health advice around quick “detox” weight loss products.
We rounded up some key facts from health experts to help clear up some of the confusion surrounding trendy health foods.
Poke is a delicious Hawaiian dish of cubed raw fish atop a bowl of sushi rice that has become a popular alternative to “unhealthier” lunch options.
According to a Huffington Post article, “Poke is packed with nutrient-dense ingredients,” Jonathan Valdez, owner of Genki Nutrition, spokesman for New York State Academy of Nutrition and Dietetics and a Hawaii native, tells HuffPost. “Its main ingredient is (usually) raw fish, either salmon or tuna, both of which are great sources of heart-healthy fats, omega-3 fatty acids, protein, vitamin B12, magnesium, iron, and calcium.”
He says that added seaweed is rich in iodine and tyrosine, “which are important for thyroid function,” and swapping out white sushi rice for brown rice will keep you satiated for longer due to its higher fiber and protein content. Add-ins like probiotic-rich kimchi and vegetables up the health factor of customizable poke bowls.
Try not to overdo it on the soy sauce, though, as it’s high in sodium. “The sauces used to marinate the poke already add plenty of flavors,” Valdez says. If you’re pregnant, you should avoid eating poke that contains raw fish entirely.
“The FDA recommends that pregnant women choose fully cooked fish to lower their risk of potentially life-threatening foodborne illness,” Megan Meyer, Ph.D. and director of science communications at the International Food Information Council Foundation, tells HuffPost.
READ: 5 Healthy Types Of Tea Your Body Will Thank You for
Matcha is a green tea made from ground whole tea leaves mixed with hot water and contains more antioxidants than traditional green tea because it’s made with the whole leaves of the tea plant. ECGC, a compound that contributes to fat oxidation during exercise, is also found there.
You can reap the health benefits of matcha in a variety of ways beyond making matcha tea, but some options like matcha lattes may be filled with additives like syrups and sugars.
Despite the rave reviews, just know that this “healthy” food probably
won’t change your life.
“No one food can cure all of your ailments, and the claims that celery juice can cure cancer and other serious medical conditions on its own has not been proven by any scientific studies,” Alyssa Pike, registered dietitian and manager of nutrition communications at the International Food Information Council Foundation, tells HuffPost in a recent article. “Celery contains vitamin K, flavonoids and polyphenols, but so do other vegetables.”
In summary, if you like celery juice’s flavor, by all means, drink it. But make sure you add other miracle veggies to your diet to receive an actual health boost.
This natural sweetener from the agave plant has been touted as healthy, even though it has not been scientifically proven that it offers any health benefits. It does, however, have a lower impact on blood sugar, than granulated and refined sugars, but that’s it.” Foundation tells HuffPost.
Kris Sollid, registered dietitian and senior director of nutrition communications at the International Food Information Council explained to the Huffington Post that agave’s lower ranking on the glycemic index (compared with other common forms of sugar) is due to its higher fructose content, which also makes it sweeter.
“This may sound like a good thing, but when eaten in excess fructose can cause issues for the liver, where fructose is metabolized,” Sollid says. “When it comes down to it, agave syrup consumption should be limited in our diets just like other types of sugars.”
Like agave, coconut oil has been added to the holy grail of health foods that should be consumed in moderation. While it’s not “pure poison,” as it was recently deemed by a Harvard professor, it shouldn’t be eaten in excess.
“Every oil has some combination of saturated and unsaturated fats, but coconut oil is almost entirely composed of saturated fats,” Alyssa Pike, a registered dietitian and manager of nutrition communications at the International Food Information Council says. Pike adds that current nutrition recommendations advise consumers to replace saturated fats with unsaturated fats whenever possible.
“Coconut oil has had somewhat of a cult following in recent years, but it’s not the healthiest option out there,” Pike notes. “Use it sparingly if you like the taste, but it’s not a cure-all.”
We hope this helps clarify things for you while on your journey to a healthier self!
Jasmine Browley holds an MA in journalism from Columbia College Chicago, and has contributed to Ebony, Jet and MADE Magazine among others. So, clearly, she knows some stuff. Follow her digital journey @JasmineBrowley.
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