Nutrition Trends to Watch For in 2018

My email inbox is constantly
exploding with nutrition information. Some of it is more focused on product
marketing, while other emails are from doctors, researchers, and experts
devoted to advancing the cause of clinical nutrition, holistic health, and
other preventative forms of wellness. There are usually some common
denominators in this information that allows us to connect the dots and those
connections usually show up as new emerging nutrition trends.

Here are some of the top nutrition trends I see taking front stage
this year:

5
Nutrition Trends Coming This Year in
2018

1. Veganism

Although plant-based nutrition and veganism have been around for
many years, it isn’t until recently that vegan living has really started to
take hold as an accepted, mainstream way of life. With the release of
documentaries like What the
Health?
, and more people turning to resources like nutritionfacts.org to
get their wellness information and advice, plant-based living is finding its
permanent place in the way we live and fuel ourselves. Plant based protein,
in particular, is one to watch, as even some meat producers begin converting
their farms to plant-based protein farming. I believe we will see the vegan
and plant-based industries explode this year more than ever.

TIP: If you are curious about the vegan lifestyle, remember that
from a nutrition and wellness standpoint, any fad packaged into processed
food is probably not going to serve you very well. No matter how noble the
cruelty-free cause or green the packaging appears, you can do your self a
favor by keeping the approach nutritionally sound. A Whole-Food, Plant-Based
diet would be a better objective than just being “vegan.” That
means, if you want to go vegan, make sure your meals contain whole,
unprocessed, organic foods. And try to avoid the processed soy cheeses, fake
hamburger meat, and sugar-laden coconut yogurts, to name just a few. Check
out my recipe
blog
for a collection of mostly plant-based recipes from mostly
whole, nutrient dense foods. Learn the nutrition ropes of a vegan diet and
give yourself a huge step toward freedom from the “processed vegan food
machine.”

2. Functional Foods

Functional foods are foods that have a potentially positive effect
on health beyond basic nutrition. Proponents of functional foods say they
promote optimal health and help reduce the risk of disease. Some perfect
examples of functional foods are this Activated
Popcorn
, or this Spirulina
Chocolate Drink
. Another example of an unmodified or
unfortified functional food is oatmeal because it contains soluble fiber that
can help lower cholesterol levels.

The Food and Drug Administration regulates the claims that
manufacturers can make about functional foods’ nutrient content and effects
on disease, health or body function.

TIP: In my opinion, all food should be functional and should have
a positive, therapeutic impact on your body and overall well being. That is why
I always advocate for getting more nutrient density-per calorie into every
meal you consume. If you want to try functional foods, choose wisely. And
keep in mind that while functional foods may help promote wellness, they
can’t make up for poor eating habits. Before you spend a fortune on a food
that you believe can benefit you, do some quick research on the key
ingredients. If you can’t find credible scholarly studies backing up the
claim, that could mean the food either hasn’t been extensively studied yet,
or it simply doesn’t live up to the claim being made on the package. The best
and easiest way to get more functional food into your body is to just eat a
variety of colorful whole vegetables, fruit, raw seeds, nuts, and pseudo
grains like buckwheat, teff, and quinoa. Just starting with that habit can
make a huge difference. But there are some awesome functional and super food
products out there as well!

3. Healthful Adult Beverages

Have you ever been offered a glass of kombucha in lieu of an
alcoholic cocktail? If not, get ready. Vinegar drinks, kombucha,
and other low sugar or sugar free, functional, and alcohol-free drinks, are
gaining momentum. Whereas cold pressed juices were all the rage in the last
couple of years, these bottled concoctions are taking a step up, and I think
you will be seeing a lot more of them in the grocery stores and deli counters
this year. One of my local neighborhood markets even opened a “kombucha
bar” where you can drink on demand, or fill your refillable growler to
take home.

TIP: Before you buy any bottle of healthful potion from the
refrigerated section of the market, flip the bottle over and read the
nutrition facts. Make sure it contains your ideal amount of sugars, hopefully
not added from refined or cane sugars, and check the micronutrients to see what
you are really getting in each bottle. Sugar sneaks its way into so many
commercialized products, and it comes in many disguises. Cane sugar, brown
rice syrup, honey, maple syrup, sucrose, glucose syrup, coconut sugar, brown
sugar, are all sugars and can have the same adverse affect as plain old table
sugar. And that is just listing a few. The easiest way to ascertain sugars is
to first look for “sugars” on the nutrition facts. If you see a
reading for sugars, then go to the ingredients and try to determine where the
sugars are coming from. Sugars from natural fruit would be an example of a
better representation of sugar, as opposed to sugars from glucose syrup.
These details can make a huge difference in how beneficial these beverages can
actually be to your health. I try to keep sugars down to less than 5g per
serving whenever I choose a kombucha.

4. Microbiome
Everything

The word microbiome is
defined as the collection of microbes or microorganisms that inhabit an
environment, creating a sort of “mini-ecosystem”. Our human microbiome is
made up of communities of symbiotic, commensal and pathogenic bacteria (along
with fungi and viruses) all of which call our bodies home. With more and more
studies linking microbiome health to a variety of physiological functions,
the healthy food marketing engine is revved up to make sure they have a
pro-gut, micro-biome-loving solution to sell you.

TIP: You will probably hear a lot more about probiotics, prebiotic
inulin fiber, and fermented foods as ways to feed your “gut
garden.” But simply ingesting a probiotic yogurt from the store is
probably not going to do much for your gut health. Balancing your microbiota
can be a delicate dance, and is best done under the advisement of a doctor or
natural health practitioner who has access to the right information,
clinically sound methods of assessing your individual gut health, and
professional grade food and herbal supplements. People with gut bacteria
overgrowth and other intestinal complications can make matters worse if they
don’t understand exactly what they are feeding in their intestines, and how
and why to feed, or weed out certain organisms. Having said that, if your gut
is healthy and your doctor says it’s cool, an easy way to give your gut a
little helping hand is to just increase your fiber from whole fruits and
vegetables.

5. Transparency in Food
Labeling 

Here is the predominant modus operandi of most food product
manufacturers when it comes to labeling: The front of
the package
tells you what the manufacturer
wants to tell you. The back
of the package
tells you what the manufacturer is
legally required to tell
you
. Having said that, there is an emerging small
but mighty force of food products that are going out of their way to be super
transparent with their labeling. Many even go out of their way to educate the
consumer on each and every ingredient in the product. Why is this happening?
Because consumers are getting smarter and more informed about the sad truth
in the way our food is produced and supplied. Consumers are growing tired of
living with preventable diseases simply due to the poor quality of their
meals. And many are realizing that just because something is sold at the grocery
store, does not automatically qualify it to be safe and harmless to our
health. So, food manufacturers are racing to be the “biggest and noblest
and most honest” supplier of your food.  This
study
shows some interesting market statistics to this effect. This
is great news for consumers, but unfortunately, you’re still going to need
your magnifying glass to analyze many of the products you purchase to nourish
yourself and your family. Maybe 2019 will bring absolute honesty and
transparency in labeling.

TIP: Never rely on the words you see on the front of a package.
Words like “natural” or even “organic” have no legal
definition as stand alone words on a package. Always turn the package over
and look at the real facts, which can only be found in the ingredients and
nutrition information panel. Organic products should show a credible third
party certification from the USDA or certifying farm or university. Another
easy way to tell if a food is healthful, is to compare the amount of fiber to
other factors like sugars, carbohydrates, and less healthful fats. And,
scroll down the micronutrient information. If you see a bunch of
“0%” listed after vitamins and minerals, think twice about how many
calories of this food you are willing to give yourself.

So How Can You
Navigate the Best Nutrition Trends This Year?

Keep things in perspective and give yourself some credit for your
ability to outlive most food fads. Information and new discoveries will
constantly change. That is an awesome thing! However, foundational nutrition
facts based on evidence remain fairly consistent with many common
denominators that should never be abandoned. New discoveries are meant to
improve our quality of life, not replace that which we have already proven is
an optimal way to fuel ourselves. So don’t allow yourself to be tugged around
by confusing marketing messages and hype from product sales people. Keep
yourself grounded in sound facts and credible studies, and remember to listen
to your body too!

If you have enjoyed reading about these emerging trends, and if
any of this resonates with you, please consider treating yourself to some
nutrition coaching or personalized clinical nutrition services. Working with
a professional who can help you understand and leverage your unique ability
to heal and thrive can make a huge difference in your overall
health. You can schedule a nutritional
assessment here
, or take advantage of my complimentary
phone or video chat consultation
 if you have questions. Get
off the crazy train of confusing food trends. Instead, get empowered and
informed about your food supply and how it can fuel you in the best way
possible. I look forward to speaking with you soon!

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