Got
Hype?
Uber-trendy health foods and the
myths behind them debunked. By Natasha
Stokes
Remember when they said
blueberries were the messiah of the fruit world? Or when some
ex-employee of the soy industry claimed tofu makes boys gay? And
let’s not get started on vegans. Read on for some of the most
recent hyped-up health foods and what actual research has to
say.
Milk
The hype:
Remember that series of ads with celebrities du jour sporting a
sexy milk ‘stache? Milk, they cried, was the wonder tonic for
muscle strength, teeth and healthy hair—and could fight cavities,
sleep deprivation and bone loss. The high was when ad executives,
drunk on power and milk, tried to claim a milky latte was a good
source of the miracle mineral, calcium.
The rebuttal: Dairy consumption in the US is one
of the highest in the world, yet so are its osteoporosis and
fracture rates. One study concluded that there was “no evidence to
support the notion that milk is a preferred source of calcium” as
dairy contains animal protein and sodium, both of which tend to
increase calcium excretion. Other studies have also suggested a
diet high in calcium may be a potential risk factor for prostate
cancer.
Verdict: Inconclusive. Some dieticians believe
strongly that milk’s ill effects are easily mitigated by choosing
skim or low-fat, and firmly recommend it as a source of calcium.
However, calcium is just one factor in bone health—some foods
affect the body’s rate of calcium absorption, and milk is not a
wonder tonic that can make up for a smoking habit, bad diet and
lack of exercise.
Tofu
The hype: It made
your skin better, your brain younger and your life longer. The
Japanese have been eating the stuff for centuries and look how many
baby-faced centenarians they boast. Then the two magic ingredients
in soy products were isolated—phytoestrogens, plant hormones that
behaved like estrogen in humans and the powerful antioxidants
isoflavones—and its status as a Superfood was cemented. The
vitamins industry jumped all over it and supplements were soon
flying off the shelves.
The rebuttal: Studies that phytoestrogen could
replace estrogen for menopausal women (and hence combat aging
effects) are inconclusive. A 35 year-long study conducted by the
Hawaii Center for Health Research was cited in global media when
its authors concluded, “the more tofu eaten, the greater the
likelihood of brain aging in later life.” Then there were claims
that phytoestrogen overdose (the figure of two cups of soy milk
daily was cited) could affect hormonal balance, and alter a woman’s
menstrual cycle or delay male puberty.
Verdict: Not overhyped! Tofu is low in calories,
cholesterol-free, and a great source of protein and iron. The
benefits of phytoestrogens are not proven, but an “overdose” would
be impossible from natural food sources. Isoflavones are proven to
be good for the skin, cancer-preventative, and a functional food
(that has health-promoting, disease-preventing properties beyond
the basic purpose of nutrient supply). Even the USFDA concedes “25
grams daily with a diet low in saturated fat and cholesterol may
reduce the risk of heart disease.”
Wheatgrass
The hype: A
single shot of wheatgrass juice is like eating a kilo of
vegetables! Its high chlorophyll content helps the body replenish
red blood cells! It even helps rid the body of toxins! Proponents
and juice bars loudly sang praises about the ability of wheatgrass
to treat illnesses from the common cold to cancer at a mere few
dollars a pop.
The rebuttal: Leaving aside obvious illogical
claims such as which vegetables the “kilo” refers to, there have
been almost no clinical studies to support any of the above claims.
It’s questionable whether our digestive systems could even break
wheatgrass down enough to fully access the powerhouse of
nutrients.
Verdict: Overhyped! This is far from
scientifically proven. Go eat some actual vegetables
instead.
Omega-3 Fatty
Acids
The hype: You can
get anything fortified with omega-3 these days—eggs, milk, bread,
juices and more. A polyunsaturated fatty acid essential for normal
growth, omega-3 is also said to reduce the risk of heart disease,
improve cognition, and keep hair and skin nice. Salmon, an oily
fish with purportedly high omega-3 levels, was named “The Fish” in
any savvy dieter’s menu.
The rebuttal: Last April, a team at the University
of East Anglia published a review of almost 100 studies on omega-3
fatty acids. They concluded that these fatty acids do not
significantly protect against heart disease. Mega-doses of omega-3
supplements can cause excessive blood thinning, dangerously slowing
the body’s clot-forming ability. Then there is its corollary, the
omega-6 fatty acid, found to sometimes break down into harmful
substances once digested. Apparently, this is related not to an
over-intake of omega-6, but to an imbalance of omega-6 and omega-3.
Research has put the ratio of the two at between 1:1 and 1:4, but
some foods touted as being high in omega-3 are actually
proportionally too high in omega-6. One example is farmed
salmon.
Verdict: Not overhyped! Studies have proven that
omega-3 can reduce triglyceride levels in the blood, and the risk
of plaque formation in blood vessels, and while farmed salmon has
less omega-3, it still has much more than say, beef. Because it can
be hard to get enough of this very important nutrient from dietary
sources alone, supplements may be necessary.
Green
Tea
The hype: This
beverage has been praised for fighting cancer, liver disease,
arteriosclerosis, inflammatory bowel syndrome and diabetes and even
helping to “burn” fat. All this was attributed to its
extraordinarily high content of polyphenols (particularly
catechin)—powerful antioxidants that help neutralize cell-damaging
free radicals, byproducts of metabolism.
The rebuttal: No clinical trials on humans have
substantiated the above claims. Studies also suggest large
quantities of polyphenols (such as might be found in supplements)
can cause liver and kidney damage. One cup of it contains about
50mg of caffeine—half of that found in a cup of coffee.
Verdict: Not overhyped! Unless you exploit the
goodness of polyphenols by eating in concentrated pill form, green
tea is as good as they say. Much research conducted on catechin
suggests it reduces the risk of heart attacks, boosts immunity and
protects against tooth decay; and some varieties of green tea are
higher in polyphenols—so choose less roasted leaves for the most
benefits. Brewing it too long, however, releases detrimental
substances, so don’t drink tea that has been sitting
overnight.
Acai
The hype: This
Brazilian rainforest palm berry is the latest “It” energy drink
ingredient and purveyors of these drinks claim its high levels of
antioxidants, vitamins, and minerals promote energy, health and
even sexual function in men.
The rebuttal: No studies have ever been done on
its dietary benefits. However, the following nutrition information
has been found for a 100g sample of freeze-dried acai fruit—534
calories, 44g of fiber, 52g carbohydrates, 8g protein and 32g
fat.
Verdict: Overhyped! You can get antioxidants
elsewhere, and while the fruit looks to be an excellent source of
fiber, anything else is just pulp until proven
otherwise.
Other Hyped-Up
Foods
Almonds
Relatively new studies reveal that
almonds in conjunction with an appropriate diet have almost the
same effect as anti-cholesterol medicine taken with the same diet.
Watch the fat though—almonds are high in the monounsaturated,
cholesterol-lowering kind, and one ounce, or 23 of them, is
equivalent to three teaspoons of oil.
Chocolate
This one has long picked up momentum, what with the proliferation
of inexplicable recommendations like “It prevents heart attacks!”
but dark chocolate with over 70 percent cocoa content does contain
two great antioxidants—avonoids and proanthrocyanin. While there is
more research being done on this, and it’s still unclear how much
dark chocolate one has to eat; put it this way—pick dark chocolate
because it at least might be beneficial, whereas white or milk
chocolate is certainly nothing but fat and sugar.