SUPERFOODS ARE THEY REALLY WORTH THE EXPENSE?
They are hailed as nutritional heroes but do they really live up to all the hype? Dietitian JULIETTE KELLOW investigates
FROM pink salt to coconut sugar, the number of superfoods seems to grow by the day. However while they might be all the rage with celebrity chefs and food bloggers, in many cases there is little evidence they are better for you than store-cupboard staples. On top of this, they are often much more expensive.
So should you shop or swap?
BUCKWHEAT
Despite its name, buckwheat is a seed rather than a grain and so is wheat-free. Often used to make porridge and granola, it is a popular choice for people following a glutenfree diet. In terms of nutrients, however, it offers few benefits over oats, the traditional ingredient used to make these dishes.
Swap for… OATS
Compared to buckwheat, oats are richer in most nutrients including magnesium, iron, phosphorus and manganese. They also contain three times more fibre and are especially rich in beta-glucan, a soluble fibre that helps to lower blood cholesterol and keep blood sugar levels stable. If you need to follow a gluten-free diet, you can choose oats that are labelled gluten-free.
COCONUT OIL
One of the biggest food trends, coconut oil is used in everything from stir-fries and curries to pancakes and energy balls. But it contains 87 per cent saturated fat, far higher than butter with 52 per cent. Advocates say this isn’t harmful because the main saturated fat – lauric acid – acts differently to other saturated fats and doesn’t raise blood cholesterol. However most studies don’t back this up.
Swap for… VEGETABLE OIL
Check the ingredients list and you’ll find vegetable oil in the UK is rapeseed oil. It contains the lowest levels of saturates of all oils, and is packed with heart-healthy monounsaturated fats which help to lower cholesterol. Unlike coconut oil, rapeseed oil also contains good amounts of immune-boosting vitamin E.
PINK SALT
Coarse, fine, rock, Cornish and Himalayan – posh salts are frequently used by food bloggers and self-styled nutritional gurus, who claim they contain more minerals and are natural, so therefore healthier. However gourmet salts contain the same amount of sodium – the component of salt responsible for increasing blood pressure – as regular salt. This means they’re no better for us. Plus, they often come in larger crystals or flakes, so we tend to use more.
Swap for… TABLE SALT
We should cut down on all types of salt – experts recommend no more than 6g a day. To help achieve this, it’s best to avoid adding salt to cooking or at the table. If you do still use it occasionally, measure it out with your fingertips rather than pouring and opt for a regular fine-grained salt rather than crystals or flakes.
AGAVE SYRUP
This sweet syrup has a low glycaemic index, which means it doesn’t cause rapid rises in blood sugar levels. And because it is sweeter than refined sugar, you may use less of it. However, agave syrup still counts as a free or added sugar – the type health experts tell us we should dramatically reduce.
Swap for… HONEY
Honey has a higher glycaemic index than agave syrup. However we tend to eat it with foods such as toast or porridge, which reduces the impact it has on blood sugar levels. Like agave syrup, regular honey doesn’t offer any major health benefits so should only be enjoyed in small amounts.
RAW CACAO
Often used in trendy “raw” recipes, this is made by grinding raw cacao seeds into powder. Once roasted, raw cacao becomes ordinary cocoa powder.
It’s often seen as more natural and packed with heart-healthy flavonoids.
The reality, however, is that most dishes that include it as an ingredient are loaded with calories, fat and sugar.
Swap for… COCOA POWDER
Both raw cacao and cocoa powder have an intense flavour so are only used in small amounts in most recipes. This means we shouldn’t rely on either for a nutrient or antioxidant boost, and there’s little advantage to choosing raw cacao over cocoa powder. Both are bitter so need to be mixed with other ingredients to make them palatable – and that means finished dishes are usually packed with sugar.
BONE BROTH
Advocates say bone broth is easy to digest, helps heal a damaged gut lining and keeps skin and joints healthy, thanks to vitamins, minerals and collagen being released from the bones into the soup. There isn’t much scientific evidence to back this up though.
Swap for… STOCK
There’s little difference nutritionally between bone broth and stock. The former contains slightly more protein, but most of us easily exceed recommended daily amounts for this nutrient in our diet. For both, you need to watch the salt content of ready-made products.
MACADAMIA NUTS
They’re being added to everything from cakes and cookies to muffins and muesli – and are often combined with white chocolate and raspberries. Macadamias themselves, like most nuts, are rich in many nutrients but they also contain more fat and calories than other varieties, coming in at around 750 calories and 78g fat per 100g.
Swap for… ALMONDS
Almonds have around 580 calories and 50g fat per 100g, so are a better choice for your waistline. However they’re also richer in most nutrients, containing at least double the iron, magnesium, phosphorus, potassium, zinc and copper. They also have almost six times more bone-strengthening calcium and a massive 17 times more vitamin E. They’re higher in fibre too – 30g provides 13 per cent of what you need each day.
COCONUT SUGAR
Made from the sap of the cut flowers of coconut palms, coconut sugar is popular with foodies, who argue that it’s healthier, more natural and has a lower glycaemic index than refined sugar. The reality, however, is that from a nutritional point of view, it’s one of the sugars we need to cut down on.
Swap for… GRANULATED SUGAR
We should limit our intake of free or added sugars to the equivalent of seven teaspoons a day, so avoid spooning it into hot drinks, cereal and porridge. But if you are going to use it, there’s no benefit to choosing one type of sugar over another.