A lot of foods are hyped as ‘superfoods’ because they’re full of beneficial vitamins, minerals, and amino acids that can apparently transform our lives.
However, not everything labelled a superfood truly lives up to the hype. Some of these so-called miracle foods might be hiding a few downsides or simply not be as beneficial as we’re led to believe.
1. Coconut oil isn’t the heart-healthy fat it’s often portrayed to be.
While coconut oil has gained popularity for its unique flavour and potential benefits, it’s important to remember that it’s high in saturated fat. While some studies suggest it might have a neutral effect on cholesterol levels, others raise concerns about its potential impact on heart health. Moderation is key when it comes to coconut oil, just like any other saturated fat source.
2. Agave nectar isn’t necessarily a healthier option than sugar.
Marketed as a natural and healthier alternative to sugar, agave nectar might seem like a guilt-free sweetener. However, it’s primarily fructose, which can be metabolised differently by the body than glucose. Excessive fructose intake has been linked to potential health concerns, so it’s best to use agave nectar sparingly, just like any other sweetener.
3. Granola can be surprisingly high in sugar and calories.
Granola often conjures images of a healthy breakfast, packed with oats, nuts, and seeds. However, many commercial granola varieties are loaded with added sugar and unhealthy fats, making them more akin to a dessert than a nutritious meal. If you’re a granola lover, opt for homemade versions with less added sugar or choose brands with a healthier ingredient list.
4. Acai berries, while rich in antioxidants, might not be the superfruit they’re cracked up to be.
Acai berries have been touted for their high antioxidant content, but their benefits might be overstated. While antioxidants are essential for protecting our cells from damage, the evidence supporting acai berries’ specific health claims is limited. Enjoy them as part of a balanced diet, but don’t expect them to work miracles.
5. While gluten-free products might be necessary for people with coeliac disease, they’re not inherently healthier for everyone else.
Gluten-free products have become increasingly popular, even among those without gluten sensitivities. However, many gluten-free alternatives are often highly processed and can be lower in fibre and other essential nutrients compared to their gluten-containing counterparts. Unless you have a medical reason to avoid gluten, there’s no need to swap your whole-grain bread for a gluten-free option.
6. Green smoothies, while a convenient way to consume fruits and vegetables, can be high in sugar and calories if not prepared mindfully.
It’s easy to overload your green smoothie with sugary fruits and calorie-dense additions like nut butters and protein powders. Be mindful of portion sizes and choose ingredients wisely to ensure your smoothie is a balanced and nutritious addition to your diet.
7. Dried fruit, while a good source of fibre and nutrients, is also concentrated in sugar and calories.
It’s easy to overeat dried fruit, especially when it seems like a healthy snack. Remember that the drying process removes water, making the sugar and calories more concentrated. Enjoy dried fruit in moderation and be mindful of portion sizes.
8. Almond milk, while a popular dairy-free alternative, is relatively low in protein and calcium compared to cow’s milk.
If you’re relying on almond milk as your primary source of calcium, consider supplementing your diet or choosing a fortified variety. Be mindful of the nutritional differences between plant-based milks and dairy milk when making dietary choices.
9. Quinoa, while a good source of protein and fibre, might not be the nutritional powerhouse it’s often claimed to be.
While quinoa is a nutritious grain, it’s important to remember that other grains, such as brown rice and oats, offer similar benefits. Don’t feel pressured to exclusively consume quinoa if you enjoy other grains. Variety is key to a balanced diet.
10. Kale, while packed with vitamins and minerals, can also be high in oxalates.
Oxalates can interfere with calcium absorption and contribute to kidney stone formation in susceptible individuals. If you have a history of kidney stones or are concerned about oxalate intake, consider moderating your kale consumption or cooking it to reduce oxalate levels.
