The "superfoods" that aren't that super after all

Health Buzz: The “superfoods” that aren’t that super after all

MF editorial team

19 Sep 2016

1/5
Avocado
It is the #1 fruit consumed in the US, its excessive popularity has even led to political and ecological consequences in countries like Mexico, where deforestation is an issue. Today, avocados are fast becoming a staple in cafes all around the world. Health-wise, avocados are rich in omega-3 fatty acids, but also in calories! Consuming large quantities based on its alleged benefits could lead to weight gain. There are plenty of other ways you can get your daily dose of omega-3.
Alternatives: Olive oil, nuts and fatty fish.
2/5
Kale
This is the "it-food" that fashion models, movie stars and influencers have been crazy about in recent years. Salads, smoothies, chips - kale is everywhere. Kale contains magnesium, antioxidants, vitamins A and K, iron and other trace minerals, and it is very low in calories. Kale keeps its promises, but many other vegetables have similar benefits, including good old spinach. The goal is to have a balanced diet, so it is best to vary what you eat. Don’t just have kale every night for dinner.
Alternatives: Broccoli, cauliflower, spinach and Brussels sprouts.
3/5
Chia seeds
A staple of the Aztec civilisation, the popularity of chia seeds is back in full force today. From chia seed puddings to smoothie additions, what is it about these little things that make them so special? Certainly, chia seeds are rich in omega-3 (about 17%), but they are also tremendously high in calories. According to The Guardian, just 100 grams of these seeds have almost the same calories as a Big Mac.
Alternatives: Oily fish rich in omega-3 such as salmon and trout.
4/5
Goji berries
They have been used in Traditional Chinese Medicine for thousands of years and have miraculous benefits. From stimulating our brain activity to reducing the risk of cardiovascular diseases and cancers, it seems that these red little berries can do a lot for us. The British Dietetic Association has nonetheless examined whether all these benefits might be too good to be true. It concluded that goji berries do not protect against cardiovascular disease and cancer more than other fruits: the only “major” study was conducted in 1994, and the details of its implementation are not accurate. Also, according to Alison Hornby, spokesperson for the BDA, scientists use concentrated versions of goji berries for their studies, not the amount that is usually taken by regular consumers.
Alternatives: Any fruit or vegetable.
5/5
Pomegranate
The pomegranate is known for its antioxidant properties. It also contains fibre, vitamins (A, C and E) and iron. But in addition to these nutrients, pomegranate is said to be able to help reduce prostate cancer, cardiovascular disease and even prevent the occurrence of heart problems. The BDA has examined the experiences that led to these conclusions and has found that despite the positive results, they are only "small" benefits that cannot be considered absolute or effective. Sure, pomegranate is good for our health, but not much better than other fruits.
Alternatives: Strawberries, prunes, raspberries, plums.

Can they really change our lives for the better, or will other foods do the job just as well?

Ah yes, superfoods, the name we’ve given to foods that supposedly boost our health, give us much-needed nutrients and are, for some time, on everyone’s lips. Blogs, health magazines, Instagram accounts, recipe websites… we’ve all seen plenty of superfoods being touted for their benefits, despite several studies contradicting their reputation.

They can prevent the risk of cancer, they may protect our cardiovascular system, they’ll detox our bodies. Avocados, chia seeds, goji berries and even kale have all invaded our plates and the internet, and plenty of foodies out there have highlighted their values. But are these proclaimed superfoods really body boosters or simply a gastronomical trend to follow? According to the European Regulatory Authority for food, many superfoods do not necessarily bring more nutrients than other “normal” foods. In fact, terming them “superfoods” could very well mislead people into consuming these foods excessively, which could lead to eating disorders.

Head up to the gallery to check out 5 so-called “superfoods” and what you could possibly replace them with. You could even end up saving some money with cheaper (and just as effective) substitutes.

Leila Chik & Angela Goh

Photos: Getty Images

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