We need to talk about the food industry and its diet trends… again. If you’ve read my previous post, “Whole Over ‘Health’ Foods,” you’ll know that the health food industry is constantly trying to fool you into thinking you need their latest trend. Whether it’s fat-free, gluten-free, dairy-free, or sugar-free, the only thing they aren’t selling is free information. Luckily, I am selling free information for the low, low price of your time.
It’s no easy feat to sum up everything that’s wrong with the food industry, so in this post, I’ll be comparing and contrasting the so-called “problems” and the “solutions” the food and diet industry attempts to sell you.
With so much misinformation out there today in the form of quickly shared memes and TikToks, I like to provide well-researched and peer-reviewed academic sources for my claims when I talk about important topics like health and nutrition. I am not a dietician or nutrition expert, so let’s get that out of the way. I do however hold a few degrees in business and adult learning, which means I know how to do my research, how the way you learn is manipulated constantly, and I can see through a good marketing and sales pitch.
Though I couldn’t tell you what personalized diets are good for your specific health needs and goals (which is a dietician’s job), I am also not here to sell you my consulting services, a 10-step plan so you can lose weight fast, or any other BS like that. With that said, you can take my opinions with a grain of salt, but know that I am backing up my factual claims with research and a lifetime of skepticism.
Your Health Is Not A Trend
Before we dive in, I need you to repeat after me: my health is not a trend. Say that three times, spin around, and click your heels if you have to. And in case you’re still hearing diet culture whispering sweet nothings in your ears, let’s try this one: my body is not a trend. That’s right, I don’t care what the fashionable silhouette is these days just like I don’t care what the fashionable diet is. Having a skinny waist and a big booty, sipping oat milk and eating mung beans does not have any impact on your worth as a human. Just like buying new clothes because you went up a size and eating raw cookie dough with a spoon at midnight doesn’t impact your worth, either. I see you, babe, and you’re fine just the way you are. Okay? Okay, now let’s talk.
The Trend: Juice Cleanses/Shots
Why eat your fruits and vegetables in their whole, unaltered state and feel full when you could extract all the fiber and drink only the sweet, liquid gold they extract for a quick sugar rush? Right? Wrong.
Juice Shots and Juice Cleanses may seem like a convenient way to load up on essential vitamins, minerals, and nutrients from fruits and vegetables. However, the truth that often goes unnoticed is that the full benefit of these nutrients relies on more than just juice.
While it’s true that fresh produce is a rich source of vital nutrients, such as vitamin C and potassium, these nutrients are not absorbed in isolation. The magic of whole fruits and vegetables lies in their holistic composition, which includes both fiber and healthy fats, among other compounds, that work in synergy to support your health.
One of the most critical components often missing in juice cleanses is not only fiber but also healthy fats. Fiber and healthy fats are like the dynamic duo for nutrient absorption. They team up to ensure that the vitamins and minerals you consume are not only absorbed efficiently but also utilized effectively by your body.
Another critical component missing in juice cleanses is the natural satiation provided by whole fruits. When you consume fruit in its natural form, the fiber content slows down the absorption of sugars, preventing spikes in blood sugar levels and creating a feeling of fullness. In contrast, fruit juices, especially those made from concentrated sources, can be laden with sugar without the satiation factor of the fruit’s fiber. Drinking a lot of fruit juice can quickly lead to excessive sugar consumption, as it lacks the fiber to fill you up and prevent you from overindulging in sugar overall.
Let’s paint a clearer picture: when you consume a juice cleanse, you flood your body with vitamins and minerals, but without the accompanying fiber, healthy fats, and satiation of whole fruits, your body may struggle to harness their full potential, and it will be left feeling hungry. It’s like having a high-performance car engine but forgetting to supply it with the right type of fuel, lubrication, and brakes—it may run, but it won’t run optimally, and it might even lead to unintended consequences.
Fiber is an Essential Nutrient
Fiber, as mentioned earlier, is nature’s broom for your digestive system. It aids in the absorption of nutrients and promotes a sense of fullness. Additionally, healthy fats are essential for the absorption of fat-soluble vitamins like A, D, E, and K. Without them, your body may miss out on these crucial nutrients, no matter how abundant they are in your diet.
In contrast, when you choose to incorporate whole fruits and vegetables, along with sources of healthy fats, into your daily meals, you provide your body with the complete nutritional package. Fiber helps slow down the digestion process, allowing your body more time to absorb the nutrients efficiently, while healthy fats ensure the uptake of fat-soluble vitamins.
Before you opt for that juice cleanse, consider the holistic benefits of whole foods, which include the essential combination of fiber and healthy fats. Your body is equipped with an innate detoxification system, primarily managed by your liver and kidneys. These organs are highly effective at removing waste and toxins from your body when given the right nutrients.
By enjoying whole fruits and vegetables, along with sources of healthy fats, regularly, you provide your body with essential vitamins, minerals, fiber, and fats—all of which support the natural detoxification processes that have evolved over millennia. It’s a win-win situation that nourishes your body comprehensively and respects its intricate mechanisms.
Alternative: A Balanced Smoothie
Now, if you’re seeking a convenient way to get your nutrients in a drinkable form without sacrificing the essential components like fiber and healthy fats, consider a well-balanced smoothie. Blending whole fruits and vegetables into a smoothie retains their fiber content, providing a convenient and satiating option.
A balanced smoothie might include a handful of leafy greens, a banana, a tablespoon of nut butter, and a splash of milk. This combination not only delivers a spectrum of essential nutrients but also offers fiber, healthy fats, and natural satiation to keep you satisfied and energized throughout the day.
In summary, while juice cleanses and fruit juices may seem appealing, they often fall short in delivering the full range of benefits that whole foods provide. By embracing whole fruits and vegetables in a balanced smoothie, you can nourish your body comprehensively, optimize nutrient absorption, and maintain overall well-being. Your body is a complex, remarkable machine—fuel it wisely, and it will reward you with vitality and health.
The Trend: Superfoods
Superfoods have earned their place in the spotlight, celebrated for their exceptional nutrient density and potential health benefits. Foods like kale, chia seeds, and acai berries have taken center stage in the world of nutrition, often adorned with the coveted “superfood” label. While there’s no doubt that these foods pack a nutritional punch, it’s essential to recognize that this label can sometimes cast a shadow over a more profound nutritional truth—balance.
The allure of superfoods is undeniable. These nutrient powerhouses are packed with vitamins, minerals, antioxidants, and other bioactive compounds that can contribute to well-being. However, the very concept of superfoods can inadvertently encourage a narrow focus on a select few items, potentially leading to dietary monotony and the exclusion of equally beneficial foods.
Instead of being captivated solely by the charm of trendy superfoods, let’s delve deeper into the heart of nutritional wisdom—a balanced diet. It’s a harmonious symphony of flavors and nutrients derived from a diverse array of foods. Different foods bring unique nutrients and health benefits to the table. By embracing variety, you ensure that your body receives a comprehensive spectrum of essential vitamins, minerals, and antioxidants.
Variety is the spice of life, and it’s equally the spice of nutrition. No single food can provide everything your body needs. Superfoods may shine in certain areas, but they can’t cover the entire nutritional spectrum on their own. A diet composed of a wide array of foods ensures that you receive a comprehensive cocktail of nutrients, each playing its own vital role in supporting your health.
Let’s take kale, for instance—a superstar in the world of leafy greens, known for its abundance of vitamins A, C, and K, as well as folate and fiber. It’s an excellent choice, but it doesn’t supply everything your body requires. By incorporating a medley of vegetables, fruits, whole grains, lean proteins, and healthy fats into your diet, you tap into a rich reservoir of nutrients that collectively foster optimal health.
While superfoods certainly deserve a place at the table, they should not cast shadows on the abundance of equally valuable foods. Pursue a balanced diet that reflects the plentiful bounty of nature’s offerings. By doing so, you ensure that your body receives a blend of nutrients, harmoniously supporting your overall health and vitality. When it comes to nutrition, balance is the real superpower.
The Trend: Fat-Free
In the not-so-distant past, the health and diet industry promoted a fat-free lifestyle as the pinnacle of well-being. This movement led many to believe that all fats were dietary villains, lurking to sabotage health and waistlines alike. However, this dietary oversimplification led to the rise of toxic, chemically-manufactured fat-free alternatives.
Not all fats are created equal. Fats generally considered “unhealthy,” notably saturated and trans fats, often found in processed and fried foods, earned their place on the list of dietary enemies. Consuming these fats in excess has been linked to an increased risk of heart disease, obesity, and various health complications.
The fat-free trend inadvertently fostered a belief that all fats were detrimental, obscuring the nuanced truth. Healthy fats, such as those prevalent in avocados, olive oil, nuts, seeds, and fatty fish, were unjustly caught in the crossfire of this oversimplified narrative. These healthy fats are not foes but integral components of a balanced diet.
Meanwhile, products like Crisco, Pam, and margarine, marketed as “healthier” fat substitutes, gained popularity as a way to eliminate dietary fats while maintaining culinary convenience. However, beneath their glossy health claims lay a stark reality.
The manufacturing process of these fat substitutes involves highly processed vegetable and seed oils, which, despite their “healthier” façade, lack the intrinsic health benefits of their natural counterparts. These oils, such as soybean or canola oil, undergo intense refining, hydrogenation, and deodorizing processes, rendering them far removed from their original state.
If that wasn’t bad enough, these products are notorious for their use of artificial trans fats, which are fats created through a process called hydrogenation. Trans fats not only raise levels of bad cholesterol (LDL) but also lower good cholesterol (HDL), increasing the risk of heart disease. Today, it’s worth noting that Crisco, Pam, margarine and similar products have evolved in response to the growing awareness of the dangers of trans fats. Many of these products are now formulated without trans fats, but that doesn’t necessarily render them healthy or safe.
While the removal of trans fats is a positive step, it’s important to recognize that these products often still contain highly processed and refined oils, such as soybean or canola oil. These oils, even when trans fats are absent, can contribute to inflammation and various health concerns when consumed in excess.
Moreover, the very premise of these fat substitutes—eliminating fats—contradicts the growing body of evidence supporting the health benefits of natural fats. Healthy fats, found abundantly in sources like avocados, olive oil, nuts, seeds, fatty fish, and even butter, play essential roles in maintaining overall health. These natural fats provide a spectrum of nutrients, including heart-healthy monounsaturated and polyunsaturated fats, along with fat-soluble vitamins crucial for bodily functions.
The Balanced Approach: Healthy, Whole Fats in Moderation
A balanced perspective on fats is essential to promote overall health and well-being. Healthy fats play pivotal roles in nourishing your body, and they should be celebrated as essential allies in your quest for a healthier life.
One of the primary roles of dietary fats is to facilitate the absorption of fat-soluble vitamins—A, D, E, and K. These vitamins are vital for various bodily functions, from bolstering your immune system to supporting bone health. A diet devoid of dietary fats hinders the efficient absorption of these essential vitamins, potentially leading to deficiencies and associated health issues.
Furthermore, healthy fats are instrumental in brain function. The brain, predominantly composed of fats, relies on omega-3 fatty acids, found in fatty fish like salmon, for optimal cognitive health and memory retention.
In addition to supporting cognitive function, healthy fats serve as the building blocks for hormones, including essential sex hormones like estrogen and testosterone. A diet that excludes healthy fats may disrupt hormone production, potentially affecting reproductive health, mood, and overall well-being.
So, how do we strike the right balance? Instead of embracing a fat-free lifestyle, opt for foods rich in unsaturated fats and omega-3 fatty acids. Incorporate avocados into your salads, drizzle olive oil over your vegetables, snack on a handful of nuts or seeds, and savor fatty fish like salmon.
These healthy fats are culinary gems that elevate not only the flavor and texture of your meals but also your overall health. They provide the essential building blocks for a thriving body, ensuring optimal nutrient absorption, supporting brain function, and maintaining hormone balance—all while enhancing the pleasure of your culinary experiences.
The Trend: Dairy-Free
Dairy-free and plant-based milk alternatives have surged in popularity, touted as healthier options for those seeking to avoid traditional cow’s milk. However, it’s essential to scrutinize these alternatives closely, as not all plant-based milks are created equal.
Many plant-based milk substitutes available on the market today come with a catch—they often fall short in delivering nutrients in the same way whole, unprocessed milk does. One of the key drawbacks is their sugar content. Some plant-based milks, especially those intended to mimic the sweetness of dairy milk, can be laden with added sugars. While this might enhance taste, it has adverse effects on health.
Excessive sugar intake, regardless of the source, can lead to blood sugar spikes and crashes, contributing to energy fluctuations and long-term health problems, including obesity and diabetes. This is precisely the opposite of what health-conscious consumers expect when they make the switch to plant-based milk alternatives.
Additionally, many plant-based milks are fortified with synthetic vitamins and minerals to match the nutrient profile of cow’s milk. While this might seem like a good thing, it’s essential to recognize that these artificially added nutrients do not always provide the same benefits as those naturally occurring in whole milk. As discussed earlier in this post, nutrient absorption and utilization can be compromised when vitamins and minerals are isolated from their natural food sources.
Furthermore, fortified nutrients in plant-based milks may not be as readily absorbed by the body as those naturally found in whole milk. In essence, even though the labels may boast about the presence of essential nutrients, the body might not be reaping the full rewards.
The Alternative: Whole, Full-Fat Dairy
Now that we’ve explored the pitfalls of some plant-based milk alternatives, let’s turn our attention to a nutrient-rich and unprocessed alternative—whole, full-fat dairy.
Whole milk, in its natural state, offers a comprehensive package of essential nutrients. It’s a rich source of calcium, vitamin D, and high-quality protein—all vital components for bone health, immune function, and overall well-being. Unlike some plant-based milks, whole milk doesn’t rely on synthetic fortifications; its nutrients are naturally present and bioavailable.
Moreover, whole milk contains healthy fats that play crucial roles in nutrient absorption, hormone production, and satiety. As discussed earlier in this post, fats slow down the absorption of sugars, helping to prevent blood sugar spikes and crashes. This natural satiation factor makes whole milk a satisfying and nutritious choice.
By choosing whole, full-fat dairy, you’re opting for a nutrient-dense option that delivers essential vitamins and minerals without the need for synthetic fortifications or excess sugar. It’s a wholesome choice that supports overall health and ensures that your body can absorb and utilize nutrients optimally.
In summary, while plant-based milk alternatives may offer convenience for those with dairy allergies or dietary preferences, it’s crucial to scrutinize their nutrient profiles and ingredient lists. Many of these alternatives fall short in delivering nutrients in the same way whole, unprocessed dairy does. Whole, full-fat dairy remains a nutrient-rich and natural choice, providing essential vitamins, minerals, and healthy fats that support your health and well-being while promoting proper nutrient absorption and satiation.
The Trend: Sugar-Free
The sugar-free movement has undeniably gained momentum, fueled by legitimate concerns about the health impacts of excessive sugar consumption. Research has firmly established the links between high sugar intake and a range of health problems, including obesity, type 2 diabetes, cardiovascular disease, and dental decay. Given these alarming associations, reducing added sugars in your diet is undoubtedly a positive and responsible step toward a healthier lifestyle.
However, it’s crucial to approach the subject of sugar with nuance and a balanced perspective. While the idea of eliminating all sources of sugar may appear virtuous, it can also be overly restrictive and challenging to maintain over the long term. In fact, such extreme dietary measures can lead to feelings of deprivation, making it more likely for individuals to eventually succumb to cravings and overindulge.
To make informed choices about sugar consumption, it’s essential to distinguish between different types of sugars and their sources. Not all sugars are created equal, and there is a stark contrast between added sugars—those artificially incorporated into processed foods and beverages to enhance sweetness—and natural sugars found in whole foods like fruits.
Added sugars are, in many ways, the villains of the sugar story. These sugars, often in the form of high-fructose corn syrup, sucrose (table sugar), or other sweeteners, are rapidly absorbed into the bloodstream, causing sharp spikes in blood sugar levels. These spikes are followed by subsequent crashes, leading to feelings of lethargy and cravings for more sugar—a vicious cycle that can contribute to weight gain and metabolic disorders.
Moreover, the excessive consumption of added sugars has been linked to the development of insulin resistance, a hallmark of type 2 diabetes. When your cells become resistant to the effects of insulin, blood sugar control is compromised, increasing the risk of diabetes and other metabolic disorders.
The Alternative: Sugar in Moderation & Natural Sugars
As you navigate the sugary sweet landscape of most grocery aisles, it’s important to find a balanced approach that aligns with your health and wellness goals. Instead of eliminating all sources of sweetness from your diet, consider enjoying the natural sugars present in whole foods like fruits while being vigilant about added sugars in processed products.
Moderation is the linchpin of a sensible approach to sugar consumption. By reducing added sugars, you can enjoy the pleasures of sweetness without compromising your health. Remember that the devil is in the dose, and finding a harmonious balance between enjoying the natural sugars in whole foods and minimizing added sugars is the path toward a healthier, more sustainable lifestyle.
In conclusion, while the sugar-free movement sheds light on valid concerns about excess sugar intake, it’s essential to recognize the differences between added and natural sugars. Embrace the inherent sweetness of whole foods like fruits and prioritize them as part of a balanced diet. Strive for moderation when it comes to added sugars, and you can savor sweetness without sacrificing your health.
The Trend: Low-Carb & Keto
Low-carb and ketogenic diets have garnered widespread attention for their touted efficacy in rapid weight loss and therapeutic applications, particularly in treating conditions like epilepsy. Yet, as with any dietary approach, they come with their own set of considerations and challenges that warrant a closer look.
At the heart of low-carb and ketogenic diets lies the concept of ketosis. When you significantly restrict your carbohydrate intake, your body shifts from utilizing glucose (derived from carbs) as its primary energy source to burning fat. This metabolic state prompts the production of ketones, which become an alternative fuel for both the body and the brain.
Proponents of ketogenic diets praise this shift into ketosis for its potential to trigger rapid weight loss and improve metabolic health. Additionally, the therapeutic use of ketogenic diets, particularly in managing epilepsy, has been well-documented.
Weight Loss and Therapeutic Applications
One of the standout advantages of low-carb and ketogenic diets is their effectiveness in promoting weight loss. By reducing carbohydrate intake, these diets often lead to a significant decrease in water weight and a shift toward burning stored fat for energy.
Moreover, the therapeutic applications of ketogenic diets extend beyond weight loss. Research has demonstrated their efficacy in managing epilepsy, especially in cases where traditional treatments may fall short. The neurological benefits of ketosis have also been explored in the context of conditions like Alzheimer’s disease and Parkinson’s disease.
The “Keto Flu” & Long-Term Challenges
Despite the potential benefits, many individuals embarking on a low-carb or ketogenic journey encounter what is colloquially known as the “keto flu.” This temporary set of symptoms, including fatigue, nausea, and irritability, arises during the initial phase of adapting to ketosis. While the keto flu is typically transient, it underscores the challenges of transitioning to such a drastic dietary shift.
Moreover, maintaining a sustained low-carb lifestyle poses its own set of challenges. Carbohydrates are a primary source of energy for the body and brain, and abrupt restriction can lead to energy dips and mental fog, commonly known as “keto brain.” Social and lifestyle factors also contribute to the difficulty of adhering to a strict low-carb regimen over the long term.
The Balanced Approach: Whole Grains and Complex Carbohydrates
Recognizing that carbohydrates play a crucial role in providing energy for the body and brain, it’s essential to consider a balanced approach to nutrition. While reducing refined carbs and sugars is undeniably beneficial, an extreme and prolonged low-carb lifestyle may not be sustainable or suitable for everyone.
Incorporating whole grains and complex carbohydrates into your diet provides a steady source of energy, supports cognitive function, and ensures a well-rounded intake of essential nutrients. Striking a balance between the benefits of ketosis and the sustainable, varied energy provided by complex carbohydrates offers a pragmatic and holistic approach to nutrition.
The Trend: Meatless Meat
I have a bone to pick with the Impossible Burger.
Meatless meats, often lauded for their perceived sustainability, may not be the unequivocal solution to environmental concerns associated with traditional meat production. The agricultural processes involved in producing plant-based alternatives, from cultivation to processing, entail resource-intensive practices that raise questions about their true ecological footprint.
For instance, the cultivation of large-scale monocrops for plant-based meat ingredients can lead to issues such as deforestation, soil degradation, and excessive water usage. These practices, while aiming to reduce the environmental impact, may inadvertently contribute to their own set of ecological challenges. It’s essential to recognize that the overall sustainability of meatless meats hinges not only on their plant-based nature but also on the methods used in their production.
Plant-based foods often fall victim to the “halo-effect,” where consumers assume that they are better for you simply because there’s no animal products involved in them. On the contrary, the Impossible Burger has a pretty similar nutrient composition when compared to a real beef patty, but it also has a ton of additives like Sunflower Oil, Yeast Extract, Food Starch Modified, Soy Leghemoglobin, Mixed Tocopherols, Cultured Dextrose, and added vitamins that you wouldn’t find in the real thing. In real beef, the nutrients are naturally occurring and fully soluble thanks to the meat’s natural fat content.
The Balanced Approach: Whole Foods as the Cornerstone
To achieve a nutritional equilibrium in a plant-based or plant-focused diet, it’s imperative to diversify protein sources. While meatless meats can play a role, they should be complemented by a variety of whole foods rich in protein, such as legumes, nuts, seeds, and tofu. These whole plant-based sources not only contribute essential nutrients but also provide dietary fiber, aiding digestion and promoting satiety.
By incorporating a spectrum of plant-based proteins, individuals can cultivate a well-rounded and nutrient-dense diet. Legumes, for instance, are not only excellent protein sources but also deliver a host of vitamins and minerals. Nuts and seeds offer healthy fats, while tofu provides a versatile and protein-rich option for those seeking variety in their plant-based repertoire.
While meatless meat alternatives may have a role to play, they should not overshadow the importance of whole, unprocessed plant foods. Striking a balance ensures that you not only support your nutritional needs but also contribute to a more sustainable and environmentally friendly food system.
If you’re restricting meat for health reasons rather than as an ethical decision, I’d recommend taking the moderation approach. Choosing high-quality, ethically sourced meats and incorporating them into a predominantly plant-based diet allows you to enjoy the nutritional benefits of both worlds.
Moderation, coupled with informed choices, ensures that individuals strike a balance between their dietary preferences, health goals, and environmental considerations. By being mindful of the sources and processing methods of meatless alternatives and incorporating whole plant-based foods, you can find a sustainable diet that aligns with both personal well-being and sustainable food practices.
Closing Thoughts: Taking a Personalized Approach to Nutrition
With the constantly shifting expectations of the food and diet industry, it’s evident that trends come and go, each promising a shortcut to health or a revolutionary solution to dietary challenges. As we dissected various trends—from juice cleanses and superfoods to fat-free lifestyles, dairy-free alternatives, sugar-free movements, and the popularity of low-carb and meatless diets—a common thread emerges: the importance of balance and sustainability.
Your health is not a fleeting trend, and your body is not a one-size-fits-all mannequin adhering to the latest dietary fashion. It’s a unique, dynamic entity that thrives on diversity, both in terms of nutrition and lifestyle. In the pursuit of well-being, we have to distinguish between fleeting trends and timeless principles.
The way you choose to eat is entirely up to you, and what works for your body is different from what may work for someone else’s body. While keeping basic principles of nutrition in mind, you can explore the endlessly diverse array of foods to find your favorites and make healthful choices in the process.
Just remember that the next time a new diet trend shows up, as it will, forever and ever until the end of time. Eat what’s delicious and fuels your body effectively. That’s all there is to it.
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