Nutrition

These grinds can make your diet a little more super

These powders can make your diet a little more super

These days you’ll find superfood powders everywhere – from smoothies to protein bars to your Instagram feed. They are dubbed superfoods because they are thought to be particularly dense in the nutrients and antioxidants we need for optimal health and sport performance. While superfood is really just a marketing term and less glamorous foods, such as apples and spinach, can certainly be pushed into this category alongside acai and maca, it doesn’t mean that certain plant-based powders can’t serve the purpose of giving your diet a little extra boost. Since they are powdered, they’re easy to sprinkle into your diet every which way throughout the day. But not all trendy superfood dust is created equal. Here are the power powders to keep on your radar that are worth a spot on your shopping list.

Turmeric

Turmeric’s gotten heaps of health hype lately, mostly due to its superstar bioactive compound called curcumin. Curcumin’s antioxidant properties are linked with reduced risk of certain chronic diseases as well as improved joint health via its strong anti-inflammatory efficacy. Those connections have caught the attention not only of those suffering from arthritis, but also athletes who frequently put their bodies through rigorous efforts. Preliminary research suggests that curcumin may improve exercise performance by reducing the inflammation-induced muscle damage associated with training. We still, however, need more data on how much turmeric needs to be consumed, and for how long, in order to have noticeable benefits for active bodies and disease prevention. In the meantime, make it a habit to add turmeric to soups and curries, whisk it into a pot of simmering grains such as quinoa or rice, blend it into dips and add it to scrambled eggs. You can jump on the golden-milk bandwagon by mixing a nut or dairy milk with turmeric and other spices.

Mushroom

You don’t need a degree in mycology to notice that fungi is trending – not so much the mushrooms you order on your pizza, but instead “functional” shrooms such as cordyceps, lion’s mane, reishi and chaga. Once they’re dehydrated and ground into powder, they appear to have some medicinal benefits. Initial research speculates that bioactive compounds such as polysaccharides in the fruiting bodies of the earth may improve brain functioning, deliver anti-tumour powers to slash the risk for certain cancers and help tamp down inflammation in the body. They may boost your fitness game, too. An investigation in the Journalofdietarysupplements showed that people who consumed 4 g a day of a mushroom blend for a three-week period experienced improvements in fitness metrics, such as VO2 max, during an exercise test. The caveat is that a lot more quality research is needed before we have a definitive answer regarding the body-benefiting powers of powdered mushrooms. The taste of these powders can be a tad earthy – not overly appetizing for smoothies or oatmeal. Instead, dissolve a teaspoon with hot water for an afternoon umami tea, blend into dips, stir into soups and sprinkle over pasta dishes or roasted vegetables. You can also steep some with your morning coffee.

Cacao

If you want a sugar-free way to add chocolatey flavour, you can reach for cacao powder. Derived from the same plant that produces your favourite chocolate bar, cacao powder is made when fermented and dried cacao beans are pulverized into bitter-sweet particles with surprisingly impressive nutrient profiles. The dark delight contains healthy amounts of dietary fibre, essential minerals including magnesium, and flavonoid antioxidants. These antioxidants have been linked to improved heart-health measures including lower blood pressure numbers. Consuming more antioxidant-dense foods like cacao may also help improve muscle recovery from vigorous workouts. Though some people use the terms “cacao” and “cocoa” interchangeably, cacao generally refers to the raw bean and powder, while cocoa is the powder that has been alkalized to reduce acidity and bitterness, a process that also lays waste to much of the naturally occurring antioxidants. (Cocoa powder is typically darker in colour than cacao powder.) Cacao powder can add chocolate essence to a pot of oatmeal, smoothies, pancakes and homemade energy bars. A tablespoon or two can add a depth of flavour to a pot of chili and a spice-rub mix for chicken, pork or steak.

Matcha

The matcha form of green tea has been getting a lot of buzz, for good reason. Since you’re consuming the entire tea leaf, a steamy cup of matcha can deliver higher levels of health-promoting antioxidants than tea made from steeping the more common broken, unground leaves stuffed in a bag. As a result, matcha is akin to the Marvel superhero version of regular green tea as it’s more concentrated in healthful compounds, including the amino acid L-theanine, which has been linked to feelings of improved mental focus, less anxiety and overall Zen. One polyphenol antioxidant that matcha contains in spades called egcg has been shown in research to perhaps kick metabolism toward higher rates of fat oxidation. It also has higher amounts of caffeine, in case you’re not a coffee fan but still would like a bit of a pre-zwift perk-up. Plus, matcha’s smooth, sweet-grassy taste is strangely habit-forming. Pro tip: made from the youngest tea leaves, ceremonial is the highest grade of matcha and should be reserved for drinking as a brewed tea. Less pricey culinary matcha can be added to foods like post-ride smoothies, yogurt, oatmeal and even salad dressing.

Beet

Perhaps no powder is more directly beneficial to exercise performance than that made by grinding up dehydrated beets. Nitrates, which beets have in high quantities, are converted in the body to nitric oxide, which works to create vasodilation, a widening of your blood vessels. In turn, this process can increase blood flow to your working muscles, allowing them to perform more efficiently as you grind up inclines. Bonus: these same nitrates have been shown to help keep blood pressure numbers within healthy ranges. It’s worth noting that beet powder is likely to deliver a more concentrated source of nitrates and nutrients like immune-boosting vitamin C than you’d get from eating the fresh root vegetable – one tablespoon powder equals the nutrition of about three medium-size beets. Just make note that you’ll have to consume beet powder regularly for it to have a chance to improve exercise performance. Very fit athletes may benefit less than weekend warriors. Simply mix the power with water about 30 minutes before hopping on the saddle. But don’t stop there: add beet powder to smoothies, yogurt and even vinaigrettes.