Nutrition tidbits #5: foods that are worth the hype
I think you can probably find someone on social media singing the praises about any particular food if you look hard enough. Instagram and TikTok are saturated with influencers advising people to eat this, avoid that, do this crazy diet, etc., and it’s overwhelming even to me, a so called nutrition “expert” (in quotes because, while RDs are technically experts in the field of nutrition, I find that impossible in such a quickly evolving field).
Something I always come back to during my nutrition counseling is that good nutrition, foods that are best for longevity and reducing risk for chronic disease, and healthy dietary patterns are quite simple. No complicated meal timing, exotic superfoods, cleansing, restrictive dieting, etc. are going to help you live healthier, for longer, more than simple foods consumed regularly that are fairly accessible. Here are five of my favorites that have experienced some hype over the years, though in my opinion it is well-deserved.
Olive oil - I will sing the praises of olive oil until proven otherwise (which I’m confident I won’t be). It’s high in monounsaturated fatty acids (MUFAs), especially oleic acid, which is a powerful anti-inflammatory. Olive oil may help reduce the risk of cardiovascular disease, dementia and some cancers. I used to work with women who had breast cancer, and olive oil is something I encouraged more of constantly - there is research showing women consuming a Mediterranean style diet rich in olive oil had reduced incidence of breast cancer even compared to those following a Mediterranean diet without supplemental olive oil. I got push back often - “Isn’t it fattening??” - and cannot scream this from the rooftops enough: olive oil is a wonderful, healthy fat! It will not cause weight gain if consumed as part of a healthy diet (as the study I mentioned above also suggested). Extra virgin olive oil is the one to always go for - it is the least processed and tastes superior.
Raspberries - I may be inspired from Meghan Markle’s jam, but raspberries are also high on my hype list. They’re high in fiber, vitamin C, manganese, and a variety of antioxidants. They are also delicious, and so good with yogurt or oatmeal. This time of year (winter/early spring), I usually get frozen berries as it’s not yet berry season and the fresh ones tend not to taste as good (and are $$$). I did, however, get a container of organic raspberries from Trader Joe’s yesterday and they are delicious.
Sauerkraut and kimchi - they definitely had their hype moment circa 2015-ish (remember how the brand Farmhouse Culture was all over Instagram?), but it was completely warranted. Sauerkraut (fermented cabbage) and Kimchi (fermented cabbage and other vegetables with Korean spices), are two of the best food sources of probiotics out there. Probiotics help stimulate the growth of healthy gut bacteria, which play important roles in everything from hormone product, immunity, brain health and skin health.
Wild salmon - always going to be a yes from me. Salmon is one of the best sources of omega-3 fats, which in addition to having anti-inflammatory properties, are linked to better cardiovascular, brain, joint, eye and skin health (to name a few). Salmon is also a good protein source, which is perfect if you’re a 40-something like me trying to make sure you get enough protein. I suggest wild salmon because farm raised tends to have less omega-3 fats due to the differences in what the fish are eating (feed vs. littler fish in the ocean). Wild canned salmon is a budget-friendly way to include it in the diet; I also get the five-packs of frozen wild salmon from Whole Foods, which is reasonable ($29).
Matcha - ok, not necessarily a food, but hear me out. There are countless matcha shops around the city, as it’s still having a moment in the current trend cycle. This is totally warranted, though. Matcha, a powder made from green tea leaves, is more concentrated than green tea and higher in anti-inflammatory phytochemicals and antioxidants because of how it is grown (in the shade). Matcha has been linked to improved cardiovascular health, better insulin sensitivity, and may even be protective of some cancers. It does have some caffeine, though less than coffee, and tends to provide a less jittery type of alertness (perhaps thanks to its L-theanine content). My vow as the weather gets warmer is to perfect my iced matcha latte.
My honorable mentions are dark chocolate, Brussels sprouts, and walnuts. And carrot cake, obviously.
Take good care,
Kelly