Superfood or Super Fad: Should You Be Adding Superfoods To Your Clients' Nutrition Plans?

WHITE RICE vs QUINOA

It's difficult to fault quinoa - it's a whole grain that's high in protein, fiber, and more. Its poor cousin, white rice, is looked down on because it's refined, high carb, and low fiber. But let's look beyond the nutrition label and compare the benefits of each one.

• Because it's low-fiber, it will suit people with digestive issues
• The nutrients that are stripped out during the processing phase are usually replaced in developed countries
• Because it's high-carb and easy to digest, it's great for people looking to gain weight or athletes with high carb requirements
• It's a staple of some cultures, which is important to keep in mind when you consider the ethnicity of your clients

• It's great for your clients who are plant-based eaters since it's high in quality protein
• A good weight-loss option due to fiber, protein, and the fact that it's quite filling
• Help resist heart disease and cancer as it's rich in phytonutrients such as quercetin, kaempferol, and squalene
• It's naturally gluten-free

• Low fiber and easy digestibility means potential for overeating
• Depending on where it's from, there's a chance it could be contaminated with arsenic. (Mostly a concern with US-produced rice; jasmine and basmati rice from North India, North Pakistan, and Nepal are your safest bets)

• Not great if your client needs to gain weight, as it's quite filling
• May contribute to the risk of kidney stones as it carries saponin, phytic acid, and oxalate, which can reduce mineral absorption

What have we learned?

Enriched white rice mostly holds its own nutrient content, and both are good depending on your client's context and goals.

ICEBERG LETTUCE vs KALE

The poor old lettuce has been demonized as having no value whatsoever and is simply a vehicle for whatever you'd rather be eating, while kale is the sophisticated alternative that is packed with vitamins, antioxidants, and fiber.

• It's a popular choice in salads because you can put pretty much anything on top of it, and it has extra crunch
• It's better than kale if the only way a client can eat kale is if it's drenched in butter and oil
• It tastes of pretty much nothing, so anyone can eat it, whereas many people hate the taste of kale
• It can be eaten in high volumes as it has few calories, so there's no need to worry about overeating

• It's a better choice nutritionally than lettuce if your client actually likes eating it
• It's a good way to expand the vegetable repertoire of a nutrition plan
• It makes smoothies meatier and thicker

What have we learned? 

There's no doubt that kale leaves iceberg lettuce in the dust when it comes to nutrient value, but if your clients can't stand the taste then iceberg lettuce is better than nothing.

OLIVE OIL VS. COCONUT OIL

Olive oil has always been a healthy choice due to being rich in vitamins and healthy fats, but in the 'superfood' era it's often seen as a bit 'old school'. Coconut oil contains metabolism-boosting medium-chain triglycerides, and lauric acid, which may have antibacterial benefits.

• Great for clients wanting to minimize the amount of saturated fat they're eating, and replace it with a heart-healthier option
• It's an excellent plant-based alternative to butter
• Wonderful substitute for other oils in salad dressings and oven roasting

• A good option for getting saturated fat, if needed
• An excellent alternative for butter or shortening
• Lots of people like coconut flavor

What have we learned? 

Olive oil is actually nutritionally superior to coconut oil, but take into account your clients' needs when it comes to fat intake and how they're cooking.

WHOLE EGGS VS. EGG WHITES

One of the most endlessly debated foods is the good old egg. Are they bad for your heart? Do they raise cholesterol? Or are they one of the most nutritious foods on earth? The argument has led to people consuming just the white, as it's basically pure protein, but are you missing out on the healthiest part of the egg?

Egg Whites

• They're rich in choline, lutein, and zeaxanthin - important for brain function and eye health
• Lots of people love the flavor
• They're flexible - boil them, fry them, poach them, scramble them, put raw ones in smoothies
• The yolk contains many beneficial nutrients - more than the whites

• One of the absolute best sources of high-quality protein, so they're ideal if a client is wanting to boost protein with minimal added calories
• Taste-neutral, so they can be added to many dishes and seasoned in a variety of ways

• In rare cases, they can increase blood cholesterol or the risk of heart/artery disease
• Not great if your clients have diabetes, heart disease, or hypercholesterolemia

• They need to be cooked
• They're bland

What have we learned?

Egg whites have fewer nutrients than the whole, but they're exceptionally high in protein. Mostly, it comes down to personal preference based on specific health conditions.

BANANA VS. BLUEBERRIES

Although there's little doubt that bananas have a lot going for them nutritionally, they're also seen as fattening due to their calorie and carb count. Blueberries don't have that problem, and they're known for their cancer-fighting antioxidants.

• They're rich in catechins which can reduce the risk of heart disease, dopamine which acts as an antioxidant, and resistant starch which can lower blood sugar levels and reduce appetite
• They're easily digestible carbs
• A good source of potassium, and vitamins C and B6
• A great on-the-go snack
• They appeal to a wide range of palates

• They contain powerful antioxidants, flavonoids, and resveratrol
• A great low-carb snack
• Pretty much everyone likes them - wonderful flavor

What have we learned? 

Bananas are higher in carbs and sugar, but they're just as healthy as blueberries