So, another exotic food hits the headlines for possessing superlative
powers and you give in! Maybe it's time to pause and rethink the whole
superfood phenomenon...
Spinach isn't as hot as kale and millet pales in comparison to quinoa. Since when did we start looking only for celebrity foodstuffs to fill our kitchen racks? Well, ever since the whole `superfood' sensation got the better of us. Superfoods aren't totally un-super but they aren't always the answer.Many people don't realise that the term superfood has no legal or regulated definition, and as a result is often used as a marketing ploy. As American author and columnist Susan Maushart puts it, "The whole superfood thing -the notion that certain edibles contain powers and abilities far beyond those of mortal fruits and vegetables -has only been with us for about 15 years. Blueberries were super hot for a while, until they were elbowed out of the way by acai berries.The truth is, the superfood designation has never carried much weight with food scientists. They have repeatedly pointed to the lack of empirical goodness around most of the claims for superfoods."
What is it after all?
Dr Anjali Hooda Sangwan, consultant obesity, metabolic medicine and clinical nutrition says, "No foods are actually categorised as superfoods by USDA (United States Department of Agriculture) or FDA (Food and Drug Administration). These are terms used to market a certain food item and what's not easily available or sourced from different geographical locations. Scientifically speaking, foods rich in vitamin C, vitamin E and beta carotene -that has immunity boosting properties -should be considered better than others in the same category." Manufacturers and stores label products as superfoods to indicate that they're full of nutrients, but they're not necessarily foods rich in antioxidants.
"Superfood is a colloquial term just like detox. It is ideally an antioxidant or phytonutrient that has better qualities than most regular foods," adds Ishi Khosla, clinical nutritionist.
Exotic quotient A food needn't always be alien sounding to earn the `super' title. These foods are considered exotic because a lot of them are unavailable to the common man or in one part of the world. For instance, goji berries are considered exotic in India but not in China where they grow in abundance. Similarly chia seeds are from another continent, and therefore, considered rare in our part of the world. "We have a barrage of superfoods all around us -in legumes, spices, vegetables and oils.We just don't know how to market them like the West does and don't have enough research to put something in the spotlight. Why go all gaga over quinoa when we have amaranth, why overdo olive oil when our mustard oil is so good and why overspend on goji berries when there is amla," questions Khosla. Any unprocessed food rich in vitamins like C, E, beta carotene, low inflammation factor and decent fibre can qualify as super.
In other words, "foods high on the glycemic index, foods containing saturated transfats can never qualify as superfoods. They should instead be rich in antioxidants, vitamins and minerals and mostly be plant based. Even whole grains packed with nutrients are considered a superfood," says Aakanksha Kapoor, marketing manager of an organic food brand.
Get a balance Did you know that eating too much quinoa could actually give you a lot of unwanted flab? Too much of anything is bad and the same holds true for these edible superstars. A person with cancer may binge on tomatoes -it has lycopene, an antioxidant which can protect against DNA and cell damage but then heshe may also become deficient in other nutrients. Don't increase your super quotient at the expense of a balanced diet. The idea is to blend it in.Introduce superfoods gradually into your meal plans without making any major alterations. Alternate your oils, greens, nuts and grains. Mix them in your salads, juices and smoothies. Khosla advises, "The goal is to eat a variety of foods -include all the food groups -in the right amounts as a part of a healthy diet."
Spinach isn't as hot as kale and millet pales in comparison to quinoa. Since when did we start looking only for celebrity foodstuffs to fill our kitchen racks? Well, ever since the whole `superfood' sensation got the better of us. Superfoods aren't totally un-super but they aren't always the answer.Many people don't realise that the term superfood has no legal or regulated definition, and as a result is often used as a marketing ploy. As American author and columnist Susan Maushart puts it, "The whole superfood thing -the notion that certain edibles contain powers and abilities far beyond those of mortal fruits and vegetables -has only been with us for about 15 years. Blueberries were super hot for a while, until they were elbowed out of the way by acai berries.The truth is, the superfood designation has never carried much weight with food scientists. They have repeatedly pointed to the lack of empirical goodness around most of the claims for superfoods."
What is it after all?
Dr Anjali Hooda Sangwan, consultant obesity, metabolic medicine and clinical nutrition says, "No foods are actually categorised as superfoods by USDA (United States Department of Agriculture) or FDA (Food and Drug Administration). These are terms used to market a certain food item and what's not easily available or sourced from different geographical locations. Scientifically speaking, foods rich in vitamin C, vitamin E and beta carotene -that has immunity boosting properties -should be considered better than others in the same category." Manufacturers and stores label products as superfoods to indicate that they're full of nutrients, but they're not necessarily foods rich in antioxidants.
"Superfood is a colloquial term just like detox. It is ideally an antioxidant or phytonutrient that has better qualities than most regular foods," adds Ishi Khosla, clinical nutritionist.
Exotic quotient A food needn't always be alien sounding to earn the `super' title. These foods are considered exotic because a lot of them are unavailable to the common man or in one part of the world. For instance, goji berries are considered exotic in India but not in China where they grow in abundance. Similarly chia seeds are from another continent, and therefore, considered rare in our part of the world. "We have a barrage of superfoods all around us -in legumes, spices, vegetables and oils.We just don't know how to market them like the West does and don't have enough research to put something in the spotlight. Why go all gaga over quinoa when we have amaranth, why overdo olive oil when our mustard oil is so good and why overspend on goji berries when there is amla," questions Khosla. Any unprocessed food rich in vitamins like C, E, beta carotene, low inflammation factor and decent fibre can qualify as super.
In other words, "foods high on the glycemic index, foods containing saturated transfats can never qualify as superfoods. They should instead be rich in antioxidants, vitamins and minerals and mostly be plant based. Even whole grains packed with nutrients are considered a superfood," says Aakanksha Kapoor, marketing manager of an organic food brand.
Get a balance Did you know that eating too much quinoa could actually give you a lot of unwanted flab? Too much of anything is bad and the same holds true for these edible superstars. A person with cancer may binge on tomatoes -it has lycopene, an antioxidant which can protect against DNA and cell damage but then heshe may also become deficient in other nutrients. Don't increase your super quotient at the expense of a balanced diet. The idea is to blend it in.Introduce superfoods gradually into your meal plans without making any major alterations. Alternate your oils, greens, nuts and grains. Mix them in your salads, juices and smoothies. Khosla advises, "The goal is to eat a variety of foods -include all the food groups -in the right amounts as a part of a healthy diet."
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