We like to think that we’re doing ourselves a favor when we try out one of the many healthy foods that are currently on-trend. From cooking with coconut oil to juicing our own greens, we’ve tried almost everything Instagram health bloggers have enlightened us to. In actuality, in turns out that some of these “healthy” foods aren’t all they’re cracked up to be.
To shed some light on much-talked about health food crazes, we consulted functional medicine dietitian, Miriam Jacobson, integrative health coach, Anne Fleming, and Lainey Younkin, registered dietitian at Lainey Younkin Nutrition.
“Health trends can be confusing because they’re not always accurate in terms of what your body needs,” Jacobson said. “I think it’s interesting what comes up, but [it’s] important to take most claims with a grain of salt, as most trends haven’t been studied and tend to be ‘blanket statements.'” Jacobson added, “I don’t believe in the one size fits all model.”
1. Coconut oil
We use it on our hair, face, nails, and to cook with. But why is coconut oil so much better than olive oil or other types of oil? The truth is, it’s not. Jacobson told us that each oil contains a different fat. “Coconut oil is saturated, but if you have a history of heart issues or inflammation olive oil will actually be better,” she said.
Younkin agrees. “Coconut oil is 90% saturated fat,” she added. “It’s definitely okay to use coconut oil in moderation, but on the regular, I recommend olive oil, which is high in monounsaturated fat and a main part of the Mediterranean Diet, one of the healthiest diets in the world. Replacing trans and saturated fats with poly- and monounsaturated fats can lower bad cholesterol and lower your risk of heart disease.”
2. Granola/trail mix
Sprinkling a helping of granola onto anything and everything makes a meal feel ~that~ much more healthy. However, granolas and trail mixes available at the grocery store often contain heaps of added sugar.
Jacobson said, “Pre-made trail mixes do have a ton of sugar (I mean…chocolate, raisins, and peanuts?! I know — I cherry pick those trail mixes, too) but you can make anything healthier.” She suggested creating your own granola mix with pepita seeds, raw almonds, Brazil nuts, coconut flakes, and/or cacao nibs, leaving out the sugary dried fruits and chocolates. “Mulberries or goji berries are such a great addition instead of raisins because they’re sweet but have a lower glycemic response,” Jacobson added.
But if you choose to go for a store-bought version, pick the least-processed granola and/or trail mix you can find, as Fleming suggested. “I do not believe you need to remove [granolas and trail mixes] from the diet altogether unless you have a lot of inflammation going on in the body, but again, use sparingly… and read the labels,” she told us.
3. Juices
Green juices, detox juices, and smoothies are currently all the rage within the health sphere. But we may be leaving some serious nutrition behind when we juice fruits and veggies.
“You are not removing the healthiest part but you are removing some nutrients and the all-important fiber,” Fleming told us, in regards to juicing. And Younkin adds, “Juicing will give you a mega-dose of vitamins, minerals, and antioxidants, but that usually comes with a lot of sugar as well, depending on what you’re juicing (fruits have more sugar than vegetables).” Younkin also said that juicing isn’t that much better for you than just eating fruits and vegetables.
And if you’re not juicing organic fruits and vegetables, pesticides could be an issue. Fleming continued, “You want to be juicing organic produce; you are concentrating it down to a small amount and you don’t want to be concentrating the pesticides.”
However, Fleming notes, “The great part about juicing is that you can most likely get as much or more nutrition than eating produce raw, mainly because you can get more plant foods into your body without the bulk.” And if you can’t stand eating your vegetables, juicing can be a saving grace.
4. Avocados
Hold on! Don’t freak out just yet — avocados are healthy, but in moderation. As you’ve probably heard mentioned, avocados contain “good fat,” meaning they’re great for your heart. However, they still are high in calories with each one containing about 250, according to Fleming.
“The American Heart Association recommends limiting fat intake to 20% to 35% of total daily calories and keeping saturated fat less than 10% of calories each day,” Younkin told us. “If my clients are adding avocado to a meal, I recommend 1/4 — 1/2 of the avocado, depending on their hunger level and the size of the avocado.”
5. Gluten-free snacks
“If you don’t have Celiac disease or a gluten intolerance, you don’t need to eat gluten-free foods,” Younkin told us. Just because these snacks don’t contain processed wheat, doesn’t necessarily mean they’re healthier for you.
It’s important to look at the ingredients when buying snacks that are gluten-free. As Jacobson told us, most gluten-free foods are made from white rice or potato starch, which aren’t necessarily healthier than whole grains. “However, if the base is quinoa or brown/wild rice, etc., versus a whole wheat cracker, I’d probably go for the [former] regardless of sensitivities/intolerance.”
Opting for gluten-free options when not necessary for your diet, “could drastically cut your fiber intake, and fiber is important for weight management, heart health, and digestion,” Younkin said.
6. Protein bars
They may claim to be great for you, but protein bars are actually harboring a lot of sugars and additives. Jacobson told us, “Most protein bars are nuts coated with sugar [and] chocolate and contain so many additives and fillers. They also tend to be very high in sugar and many people rely on them for a healthy option even though often times they’re not.”
She recommends finding other healthy options to rely on that fit within your diet and will help you achieve your goals. Being picky with your health foods is necessary.
Again, sticking to basics and learning what makes you feel great is key to crafting a healthy diet.
