Food, like fashion, has its trends. And when it comes to the
best foods for dieting and weight loss, trends come and go — what’s cool one
day is passé the next. Usually, foods come into fashion because they’re thought
to be more healthful than their more mainstream counterparts (think swapping
brown rice for quinoa). Here’s what you need to know about the most recent
batch of trendy foods.
Agave
This sugar substitute is
made from cacti, and is thought to be a healthy alternative to granulated
sugar in baking. “Cup
for cup, agave and table sugar are about equal in the calorie department, but
because agave is about 1.5 times sweeter than table sugar, you can use less of
it to reach the same sweetness,” says Rania Batayneh, MPH, a nutritionist and
owner of Essential Nutrition for You,
a nutrition consulting firm. Agave’s main benefit, she says, is that it scores
low on the glycemic index — between 15 and 30 compared with table sugar’s 65.
“This means that consumption won’t result in dangerous spikes in blood sugar
that table sugar so often causes, making it a possible safe alternative for
diabetics," says Batayneh.
If
you’re trying to cut calories for weight loss, agave doesn’t offer much of a
benefit, Batayneh says. Instead, stick to a zero-calorie sugar substitute like
stevia, or better yet, skip refined sugar foods altogether.
Nondairy Milk
For the lactose-intolerant
and those wanting to avoid all animal foods, rice milk, almond milk, and soy
milk are becoming increasingly popular food trends for good nutrition. “More
and more people are becoming sensitive to dairy products," says Sally
Kravich, MS, a natural health expert and consultant in New York City. "I
recommend almond milk and rice milk to many of my clients. For those who have a
sensitive digestive system, rice milk is best. For those who are vegans and need more protein and naturally
occurring calcium, I recommend almond milk. I only recommend soy milk to women
who need to boost their hormones or for older men with prostate issues.”
If you’re watching your
sugar intake, try an unsweetened nondairy milk, as most brands have either no
sugar or less sugar than naturally occurs in dairy milk. Plus, nondairy milks
are often fortified with extra calcium or vitamin D.
Almond Butter
Almond butter is another
almond-based food trend that has some advantages over conventional peanut
butter. “I brought up my own children on almond butter,” Kravich says. “Almond
butter is preferable over peanut butter as it contains more protein and less
sugar than the peanut.”
Still, it’s important to
eat nut butters in moderation, as most varieties are heavy in calories and fat.
Quinoa
Nutrient-rich whole grains
and their high levels of digestion-friendly fiber are an essential component of
any balanced diet. A new choice on the whole grain market that’s become wildly
popular is the South American grain quinoa. Prized for its versatility and high
protein content, quinoa has fast become a restaurant and supermarket staple.
“My favorite grain recommendations across the board are millet, quinoa, and
brown rice,” Kravich says. “For those who need a higher protein grain, quinoa
is my first choice.”
Chia Seeds and Teff
Chia and teff are two
other whole-grain foods that Kravich recommends adding to your dieting arsenal.
“Chia can be added to smoothies for added protein and easier bowel movements,”
she says. “The Ethiopian grain teff is a good flour product for those who have
digestive issues and cannot tolerate gluten.”
Coconut Oil
Coconut oil was once
thought to be a fat to avoid, but recent research has found that its negative
effects may have been overstated. “Coconut oil has received controversial
attention due to the fact that, of its 15 grams of fat per serving, 13 of these
are saturated fats,” Batayneh says. “The saturated fats found in coconuts,
however, are medium-chain fatty acids, as opposed to the long-chain fatty acids
found in meat, milk, eggs, and vegetable oils. Because of coconut’s unique form
of saturated fat, it has been shown to raise metabolism and slow digestion,
promoting fullness and decreasing feelings of hunger.” Coconut oil has other
nutrition benefits, too. “Its lauric acid enhances the immune system and promotes
health development in infants," she adds. "It has also been shown to
increase endurance and speed in cyclists, making it an ideal supplement for
athletes.”
Fermented Foods
“I think fermented foods
are the next big thing,” says Pamela Schoenfeld, RD, a registered dietitian in
private practice in Morristown, N.J., and executive director of the Healthy
Nation Coalition. “Foods like yogurt, sauerkraut, and real kosher pickles have
been popular for years, but now we have kimchi, fermented beets, radishes,
carrots — you name it. If these foods are not pasteurized after fermentation, they
contain beneficial bacteria that
promotes digestive health. These foods are not difficult to make and are a
great way to preserve the bounty from the garden or farmers’ market.”