Have you ever seen an apple with super strength? A coconut that flies? I guess not, but surely you know that’s not what superfoods are about. Although there is no reason to be disappointed. While they do not have laser vision or can be rendered invisible, they have amazing properties.
Fiction aside, let’s define them a little better: super foods are those that are loaded with an immense amount of nutrients and antioxidants , invaluable for human consumption. The description sounds a bit open, which is why the word superfood is taken lightly, even to the point that anything can be.
The truth is that today there are too many foods that enjoy the prestige of calling themselves superfood. For that reason, we present you the list of the true superfoods and another of those that are overrated.
What are the true superfoods?
1. Whole grains of oats
Not only are you eating a whole grain – which is already incredibly healthy – but it’s also one with lots of soluble fiber. A recent study even found that eating more oat grains reduces the risk of premature death. And while oatmeal may sound a bit boring compared to other more exotic foods, there are many ways you can eat it.
2. Sorghum
One second? What? Grass? It may sound far-fetched, but nutrition expert and professional dietitian Martha McKittrick suggests using sorghum instead of quinoa , as it is rich in protein and minerals.
Sorghum flour also has a neutral flavor that makes it perfect as a substitute. Best of all, you can use it to create healthy popcorn.
3. Tofu
Its protein-rich base sticks to whatever flavor it pairs with, adding consistency without tons of calories. Experts suggest using it in your morning smoothie , lactose-free desserts, or salad dressings.
Because soy (which tofu comes from) has estrogen-like components, it was believed that it could raise the risk of hormone-related cancer. However, we now know that this is not true. Research on soy is still being done, but recent studies show that it may lower the risk of breast cancer in women.
4. Coffee
“Coffee gets a bad rap,” says McKittrick. However, assuming you’re not adding sugar and cream, studies show that it can help reduce your risk of type 2 diabetes and liver damage. In addition, it is a rich source of antioxidants (in fact, coffee is the number one source of antioxidants in most American diets).
5. Kale
Kale contains vitamins A, C, and K, as well as other minerals and fiber. These nutrients keep your immune system, heart and eye health in good condition. In the same way, its antioxidants can help prevent cell damage and protect you against cancer.
Although including it in a salad is the easiest, kale can also be served as a main course and even works as an alternative and healthy snack.
What are the most overrated superfoods?
1. Coconut oil
Although there are a large number of ways to use the famous oil, eating tons daily should not be one, since coconut oil is high in calories (about 121 per teaspoon) and saturated fat.
Some studies have shown that coconut oil can help lower lipid (cholesterol and triglyceride) levels in postmenopausal women, but it has not yet been concluded that this can be extrapolated to all women. McKittrick also notes that even though studies on saturated fat are changing, it is best to avoid large amounts of the oil based on what is known so far.
Thus, when it comes to coconut oil, you should limit yourself to a teaspoon or less.
2. Aloe
Aloe Vera was beloved for its low blood sugar levels, but has recently fallen out of favor. Yes, it does contain some antioxidants, but they are not enough to give you healthy benefits.
” Maple syrup is a better option,” says McKittrick. “Its amount of phytochemicals can bring health benefits. Remember: it is still a sweetener, so use it sparingly.
3. Goji berries
Goji berries are the perfect example of healthy food that is in vogue. But being dry, calories and sugar can add up quickly.
Despite claims that little red berries can help with weight loss, diabetes, and high blood pressure, among other health problems, there is not enough evidence to support these claims. However, they are rich in one type of antioxidant, vitamin A and copper, so if you like their taste, go ahead and eat them (in moderation, of course), but don’t expect any miracles with them.
Conclution
We have heard it many times already, and not only from Mom’s mouth: “you shouldn’t pay attention to everything you read on the Internet.” Sometimes it is better to confirm the data before starting to modify your diet based on it. Make sure you listen to the voices of the experts, not just those from Instagram.
“I would also look for the negatives,” says McKittrick. “For example, Kombucha (fermented tea) may be wonderful for most, but if you have a compromised immune system or are pregnant, you will want to avoid it because it may contain bacteria that are harmful to you.”
In the end, the best recommendation is to eat a varied diet of various types of fruits, vegetables and vegetables, with all the colors and flavors that these can provide.
Reference
- Bhatia, T and Coleman, T. No, but Really, What Makes Something a Superfood — and Is It Worth the Hype ?. For Greatist. [Revised August 2016].
