If you’ve been hearing the term “superfood” a lot lately, you are not alone. What is a “superfood?” Recently added to our vernacular, the term is more like a marketing strategy devised by food manufacturers to highlight a food’s potential health benefit. Superfoods are defined as foods that may have an unusually high nutrient density, thereby providing potential added health benefit in reducing disease risk, and improving physical and emotional health. It is not a medical term and while some products may contribute to better health, some may not be worth the premium price. Here are some insights on the superfoods you may see touted in the marketplace. Read on to determine whether you should pick them up or pass them by.
CHIA SEEDS
Who could have ever imagined that the catchy chia pet of 80’s-era commercials with its slurry of seeds on a clay animal that sprouted into green hair, would be hailed an ultimate superfood 30 years later? Chia seeds were actually a primary food for the Aztecs and Mayans. Legends say that a tablespoon of chia seeds could sustain an Aztec warrior all day.
These tiny seeds that resemble poppy seeds are the richest source of plant-based omega 3 fatty acids. They contain even more omega 3’s than the popular flax seeds. In addition, chia seeds are packed with antioxidants, vitamins, proteins and minerals. Percentage wise, chia seeds have more calcium than milk and more antioxidants than blueberries.
One of the unique aspects of chia seeds is their high soluble and insoluble fiber content. The fiber, known as mucilage, can swell five-to ten times their weight when placed in liquid. Soaking chia seeds for about 30 minutes creates a unique gelatinous pudding. These soluble fibers may help slow down the conversion of carbohydrates to sugars in your stomach, thereby keeping blood sugars more stable. For those watching their weight, chia seeds may provide a fullness and satiety while still delivering essential nutrients to the body.
At $8-$10 per pound a little goes a long way, and well worth the expense. This one truly is a super food. Try these simple recipes to see if chia seeds deliver for you.
Chia Fresca
10 oz filtered water1 Tablespoon chia seeds2 teaspoons lime or lemon juice2 teaspoons honey (to taste)
Whisk chia seeds in water, let stand 10-15 minutes, add lime and honey, whisk again and drink.
Chia Pudding
2 1/2 cups unsweetened almond milk3 Tablespoons maple syrup1/2 cup chia seeds1/4 cup walnuts, roasted
Add almond milk, maple syrup and chia seeds to a jar and stir well (or shake).
Seal the jar and refrigerate overnight. In the morning, stir the pudding and if the consistency is not thick yet, place it back in the refrigerator for another hour or so.
Preheat the oven to 375°F and spread the walnuts on a baking sheet.
Roast the walnuts for 5 to 8 minutes, or until slightly browned and toasted.
Pour pudding into bowls or glasses and serve with roasted walnuts and maple syrup on top.
Find this and other recipes for chia seeds at foodfanatic.com.
QUINOA
Another superfood with ties to ancient empires is quinoa, pronounced “keen-wa.” This grain, rooted in South America, was a mainstay food for the Inca Empire. Quinoa is one of the few vegetarian grains that is a complete protein, meaning it has all nine essential amino acids that the body requires. It has one of the highest protein contents of all grains at eight grams per cooked cup. Quinoa is also a good source of iron, magnesium, potassium and folate (B vitamin). Its high protein and fiber content keeps blood sugars more stable, and the rich vitamin and mineral content makes it a smarter grain choice.
Quinoa can be used anywhere grains are used, from salads, to soups, as a substitute for rice, in curries or pilafs or used as a breakfast porridge. Whole Foods Market has even introduced quinoa sushi rolls. Quinoa does not contain gluten and can also be milled into flour and provide a gluten-free alternative.
On a global scale, the Food and Agriculture Organization of the United Nations and the General Assembly of the UN declared 2013 the International Year of Quinoa. Its high nutrient density has quinoa being viewed as a crop alternative for addressing quality food for the growing world population in the face of climate change as well a positive crop for countries facing food insecurity.
Note: Quinoa does contain oxalates, so those on a low oxalate diet should be mindful.
At $4.50 to $5 per pound, quinoa may be close to three times the cost of conventional brown rice. However, its nutritional value far surpasses rice and other grains making this a super food to keep.
AÇAÍ BERRIES AND JUICES
This purple berry from South America has been advertised to aid in weight loss, lower risk of heart disease, cancer and help fight aging, to name just a few of its touted benefits. These claims are based on the findings of exceptionally high levels of antioxidants and low sugar levels in the berries. Antioxidants are what help neutralize free radical damage in the body, helping slow down the aging process and fight off disease.
The challenge with açaí berries is that they are a very delicate fruit and much of the antioxidants can be lost in the processing and handling of the berries. By the time it reaches the consumer, antioxidant levels may be the same or less than conventional fruits like blueberries and concord grapes.
Most of the açaí-based juices are pasteurized which can destroy many health benefits. Often the juice is combined with other juices, increasing sugar levels also negating any benefits. Since açaí has become more ubiquitous as a marketing tool, it is also being added to highly processed foods and drinks giving the illusion of healthfulness to an otherwise unhealthy product.
Focusing on a diet rich in colorful fruits and vegetables, organic wherever possible, may provide more benefits in the long run. Açaí berries alone may be helpful, but perhaps not considered a superfood.
GOJI BERRIES
Another berry in the spotlight is the bright orange-red goji berry from China. These berries have long been consumed in China with hopes of living longer. Marketing claims have attributed increased energy, slowing of the aging process and cancer prevention. While some studies have shown improvements in sleep, athletic performance and mental well being, these are only preliminary studies that need to be repeated on a larger scale to determine validity.
Goji berries may interfere or interact with diabetes and blood pressure drugs and if on Warfarin (a blood thinner), avoiding the berries is recommended.
Like other berries, gojis are high in antioxidants, but it is unclear as to how they compare to other berries. At $6 for three-ounce package, ounce for ounce, goji berries are roughly five times the cost of organic frozen blueberries. This berry may be high in antioxidants, but the versatility and cost saving achieved by using other berry counterparts, may make the goji berry one to leave on the grocer’s shelf.
COCONUT WATER
No longer reserved for the tropical island stroll down the beach with a straw sticking out of your coconut, this natural beverage has proven itself to be a great aide in maintaining proper electrolyte balance and hydration.
Whether it’s athletes, weekend warriors, or busy parents and kids on the go, staying properly hydrated is important for everyone. Coconut water provides a healthy and natural alternative to sports drinks and sugary beverages.
A key electrolyte lost in perspiration and daily activity is potassium. Coconut water naturally has more potassium than two bananas. It has up to 15 times the potassium of drinks like Gatorade or Powerade with less sugar. Unlike the chemical additives and artificial flavors and colors found in sports drinks, the electrolytes occur naturally in the coconut water. It is believed that the body is better able to assimilate the electrolytes and thus the body is kept better hydrated.
Because of coconut water’s growing popularity, product lines have expanded to add fruit juices in with the coconut water. Be mindful that these products have much more sugar in them, so it is best to stick with plain coconut water.
At $4.50 for 33.8 oz, coconut water costs close to four times that of some sports drinks but because of its high electrolyte and clean ingredient list, it is worth the cost. You won’t find high fructose corn syrup, glycerol ester of rosin or yellow #6 on coconut water’s ingredient list.
Coconut water and its ability to aid in electrolyte replacement and hydration make this a true superfood.
FERMENTED FOODS
You may have dreaded the smells of your grandmother making sauerkraut in a salty brine, but this and other naturally fermented foods contributed to a healthy diet and unknowingly were chock full of healthy goodness.
Fermentation has long been a part of every culture’s cuisine across the globe. Primarily used for the preservation of foods, the fermentation process has many added benefits lacking in today’s food system.
First and foremost, fermentation causes a natural breakdown of the food, making many nutrients more bio-available and increasing enzyme activity. In addition, fermented foods are rich in pre- and probiotics, which support intestinal health. The increased enzyme activity along with the beneficial bacteria can improve digestion, increase nutrient absorption in the intestines and positively impact the immune system.
Naturally fermented live foods have disappeared from most of the American diet. Unfortunately, they have been replaced with poor substitutes such as pasteurized foods, which lack the benefits of good bacteria and helpful enzymes (think canned sauerkraut and vinegar jarred pickles on the shelf).
Some examples of live fermented foods include kimchi (Asian fermented cabbage), kombucha (Chinese fermented tea), and sauerkraut (not canned). These are live foods and will only be found in refrigerated sections of the grocery store.
When buying, look for words like “lacto-fermented,” “live” and “raw” to ensure you are getting a healthy fermented food. It’s no longer your grandmother’s sauerkraut either, as you can now choose from flavors like madras curry and cauliflower, dill and garlic or carrot and ginger.
While these fermented foods may run two to five times the cost of a conventional counterpart, only a little is needed with a meal so it is well worth the cost.
In our high-stress, chemical and antiseptic world that exists, introducing more live lacto-fermented foods back into the diet can be a positive step, proving its validity as a modern-day superfood.
The bottom line is, that while many of these foods are rich in nutrients and have beneficial properties, they are not a panacea for poor eating habits. Superfoods are super when incorporated into a healthy diet.
Disclaimer: Before adding any new foods or supplements to your diet, discuss your concerns with your healthcare provider.
by susan bianchi, ms, health & wellness coach
