Superfoods may not be all that you think they are. As of 2017-2018 Australia's obesity rate was at 67%, whereas in 1995 it was 19%. Over the last few years supermarket shelves have expanded the health food aisle as manufacturers diversify food claims. We no longer look at only 'low fat' products. Now we are exposed to 'good for gut health', 'no added sugar', 'high fibre', 'low GI', 'prebiotics', 'probiotics', 'gluten free', 'lower carb', 'baked not fried', 'vegan', 'less than 100 calories per serve', 'high protein'... So how come we are not getting any healthier? This is your reminder to ignore the fancy packaging and buzz words and focus on actual superfoods, but what are superfoods and is there a list to stick to?
What classifies a food as a 'Super-Food'?
According to popular 'diet-culture' the criteria would be something like: Tastes horrible, looks weird, very expensive, apparently it's good for you, find it in the health food aisle. Then we have somewhat more scientific guidelines that would say: Antioxidant rich, anti-inflammatory, nutritious, still very expensive, most people are unsure where to find these foods.
My personal criteria and guidelines for a super-food is anything that is real food and provides you with the nutrition your body needs to achieve the goals you set yourself.
There are two parts to my definition:
Real food (generalised)
Nutrition you need (individualised)
So, what is real food?
Real food is anything that grows on a tree, grows on a shrub, in the ground or was once swimming or running around. Anything your great great great grandmother would recognise as food (might need to add a few more 'greats' soon). Although it may seem simplistic, I use this with everybody, regardless of their age. It gets the message across. Return to wholesome, minimally processed foods.
Furthermore, we now understand why the Mediterranean Diet keeps coming out on top as the best dietary pattern to follow long term to prevent disease, why we were always told as children to eat our vegetables, and why I encourage children to roll around in the dirt. Yep, roll around in the dirt.
Wholesome, minimally processed plant based foods including fruits, vegetables, wholegrains, nuts and seeds, beans and legumes, herbs and spices all deliver a variety of vitamins, minerals, polyphenols and fibre! Particularly beneficial to our gut health is fibre. When our gut bacteria (microbes) eat fibre they produce byproducts that keep us happy and healthy. When we focus on being 'fibre fueled' our body is better able to perform at life and it actually promotes health and prevents disease. So basically, all wholesome, minimally processed plant based foods are superfoods.
There is a difference to be learnt between processed foods and ultra-processed foods. Your great grandmother would still recognise canned beans whereas she probably wouldn't know what a Twinkie is (admittedly neither did I until a client mentioned them and I was actually proud of myself for not knowing). Canned tuna, still real food that has been processed for convenience. Frozen vegetables are also processed in a way to enable long term storage. A bag of vegan 'Vege Chips' ultra-processed and not a real food.
If in doubt, check the ingredient list. Ideally you are choosing foods with minimal ingredients where sugar, odd numbers and odd terms are not listed. Choose the real deal. For example, Ice Cream 20 years ago: raw milk, honey, egg yolks, organic vanilla. Ice Cream now: Pasteurized milk, canola oil, refined sugars, guar gum, carrageenan, fructose, natural flavors, xanthan gum. Bread 20 years ago: flour, salt, water, olive oil, sourdough starter, fermented for 3 days. Bread now: refined, bleached, sunflower oil, made with GMO wheat higher in gluten, not fermented.
Still wondering why you're bloated and believing it's normal?
Nutrition you need
The second part of my personal interpretation of superfoods is related to the nutrition you need as an individual. Overall, we all need real food. Individually you are different to me in your routines, habits, energy expenditure, movement, life experiences, emotions you hold in the body, genetic expression and the big one - the trillions of gut bacteria you host are different to the trillions of gut bacteria I host. The priorities of an Olympic medalist will be different to those of a yogi who craves cosmic consciousness, so diets are adjusted accordingly. All of these factors, and many more will impact what foods are actually considered a superfood for you. With this in mind, we can create a list of 'superfoods' specific to you!
The bottom line
Focus on real foods. Follow a Mediterranean dietary pattern. Personalise your nutrition approach based on your goals and desired outcomes. Feeling stuck and confused? Book in a discovery call to get started today.
Curious about the trillions of gut bugs you host? Let's get to know them with a Co-Biome GI-Mapping test. Find out your level of intestinal inflammation, permeability, microbiome diversity and whether you host any parasites we should clear out! Book in a discovery call to get started today to learn more.
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Did you find this blog helpful and informative? Tag & Share with your friends who would love it too! Sign up for my Free NuFit Wellness Newsletter to stay in the loop. Attend my Wellness Workshops. Promoting consciousness in food choices helping people heal. Dietitian & Wellness Coach, Health Presenter, Gut Health Specialist - Kathy Ozakovic.
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KEYWORDS: Mediterranean, Diet, Lifestyle, Traditional, Plants, Plant Dominant, Rainbow, Colour, Color, EVOO, Extra Virgin Olive Oil, Eat, Eating, Health, Longevity, Healthy, Healthiest, Best, Dietary, Pattern, Superfoods, Fibre, Gut Health, Bloat, Gut Microbiome, Microbiome, Microbes, Bacteria, Gut Microbiome Test, Testing, GI Mapping, Personalised, Nutrition, Epigenetics, Eat Real Food, Goals, Health.
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