Dietary experts weigh in on latest 'superfoods' and diet trends

Wellness trends are always evolving and that’s especially true in our current pandemic era. 

Earlier this month, Pollock Communications and Today’s Dietician released its “What’s Trending in Nutrition” survey of nearly 1,200 registered dietitian nutritionists. 

According to the survey, “the top findings for 2021 [reveal] a focus on foods that support immunity and provide comfort, as well as a major shift in snacking habits. Changes to the top 10 superfoods list also indicate a move toward foods that are plant-forward and support health, with green tea, a natural anti-inflammatory beverage, jumping from No. 10 last year to the No. 3 spot this year, and nutrient-rich spinach and leafy greens making their debut on the list.” 

The top 10 'superfoods' for 2021:

1. Fermented foods, like yogurt and kefir (health benefits: they're rich in probiotic bacteria, which helps improve health of gut microbiome and functioning of digestive and immune systems). 

2. Blueberries (health benefits: they're packed with antioxidants, phytoflavinoids, potassium and vitamin C, have anti-inflammatory properties and are purported to lower the risk of heart disease and cancer). 

3. Green tea (health benefits: rich in antioxidants, they may help improve brain function, increase fat loss, protect against certain cancers and decrease the risk of heart disease).

4. Exotic fruit, like acai, golden berries (health benefits: they contain concentrated amounts of antioxidant polyphenols and unique compounds that may reduce oxidative stress as well as boost immunity and protect bone health).

5. Seeds, such as chia and hemp (health benefits: they're excellent source of plant-based protein, fiber, essential minerals and healthy fatty acids, such as omega-3 alpha linolenic acids, which may help protect brain health and boost the immune system.) 

6. Avocados (health benefits: they're chock-full of vital nutrients including vitamin K, folate, vitamin C, potassium, vitamin B5, vitamin B6, vitamin E, as well as magnesium, manganese, copper, iron, zinc, phosphorous, vitamin A, thiamine, riboflavin and niacin). 

7. Spinach and leafy greens (health benefits: they're loaded with a variety of nutrients and antioxidants; consumption of spinach and similar leafy greens may benefit brain and eye health, reduce oxidative stress, help prevent cancer and help reduce blood pressure levels). 

8. Kale (health benefits: it's a low-cal, fiber-rich, nutrient-dense vegetable full of vitamins A, K, B6 and C, calcium, potassium, copper and manganese). 

9. Nuts (health benefits: they're full of important nutrients such as fiber, vitamin E, magnesium, phosphorus, copper, manganese and selenium, as well as monounsaturated fat, and healthy omega-6 and omega-3 polyunsaturated fats). 

10. Salmon (health benefits: it’s protein-rich and among the world’s best sources of the long-chain omega-3 fatty acids EPA and DHA, as well as being full of vitamin B, potassium, selenium and the antioxidant astaxanthin). 

(You’ll note that nowhere on the above list are either of the carbohydrate-rich sensations that dominated social media in 2020: homemade bread made from sourdough starter or cakes camouflaged to look like entirely different foods or objects.) 

As Louise Pollock, president of Pollock Communications explained, “A year full of staying home and cooking more has influenced consumers to rethink their food and nutrition choices. In 2020, the food and beverage industry saw sales increases in products like green tea, as well as renewed attention on comforting, tried and true foods like dairy milk and healthy, fermented foods like yogurt.” 

Pollock believes these changes are here to stay: “The plant-forward trend continues to grow, as does demand for clean labels. Our trends survey findings reflect these significant changes caused by COVID-19 that will continue to affect eating habits and the food industry for years to come." 

Another interesting finding: Intermittent fasting

The nation's registered dietary nutritionists believe that the Keto Diet — which last year was the No. 1 diet trend and prioritizes consumption of plenty of protein and healthy fats and low carbs — is poised to be replaced with a different popular eating style: intermittent fasting.

Here's a quick primer on how it's usually done: 

Intermittent fasting can come in various time intervals.

But what most experts believe is the most sustainable form of the approach is called the “16-8” method. To follow this plan, you consume all of your (presumably healthful) calories during an eight- to 10-hour window during the day. Ideally, you won’t eat for three to four hours before going to bed, then you’ll sleep through the night and not eat for several hours after awakening from your standard seven to eight hours of sleep. 

The benefits of going this long without eating, say proponents — like Dr. Mehmet Oz — is that your body’s metabolism is being reset and cellular renewal is enhanced. 

Harvard Medical School has studied the topic and in a recently published article said “there is evidence to suggest that the circadian rhythm fasting approach, where meals are restricted to an eight to 10-hour period of the daytime, is effective” in improving metabolism “even in people who didn’t lose a single pound.”  

Of course, the 16-hour window isn’t set in stone — even going some 12 to 14 hours fasting can have beneficial effects. 

One of the important things for followers of intermittent fasting to do is stay fully hydrated with low- or no-cal beverages. This helps you both stave off hunger and be able to function optimally until it’s time to eat. That means you’re allowed to drink coffee and other caffeinated beverages, as well as water, tea and the like. 

As the Today's Dietician survey noted, “COVID-19 has made consumers more aware than ever of how food affects their ability to help fight and prevent disease. With this knowledge, consumers are seeking out diets that will help promote a healthy immune system and help them live longer, healthier lives. It's clear that consumers are being more mindful of their eating habits and realize that what they eat, or don't eat, affects how they feel and how long they live.” 

And as always, before embarking on any diet or nutrition plan, consult with your own physician.