Superfoods Under Scrutiny
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This is the Powerpoint of a talk I gave during National Nutrition Week in 2018 looking at how and why the claims for a new superfood stack up (mostly they don't).
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Superfoods Under Scrutiny
- 1. Superfoods under SCRUTINY Catherine Saxelby Accredited Nutritionist B Sc, Grad Dip Nutr Dietetics, AN, APD, MAIFST
- 2. On the menu ï” Super foods in the news ï” Super food trends ï” Hype vs facts ï” What ARE super foods â a definition to use ï” Research round-up ï” My personal 20 super foods ï” Veggie trivia On the menu
- 3. Google âSuperfoodsâ ⊠and youâll find: ï¶ 11 Superfoods You Should Know About ï¶ Top 15 Superfoods ï¶ 16 Superfoods That Are Worthy of the Title ï¶ 52 of the Healthiest Superfoods ï” âBrain-boostingâ ï” âCancer-fightingâ ï” âCholesterol-reducingâ ï” âImmune-boostingâ ï” âAnti-inflammatoryâ ï” âAnti-agingâ
- 8. And supplements arenât far behind âŠ.
- 9. Supplements vs eating the real thing
- 10. Supplements ⊠mean you donât have to actually EAT it!
- 11. So whatâs a superfood? âDespite the hype, itâs clear that foods are NOT created equal.â
- 12. No official definition ï” A marketing term! ï” No single food can do everything for good health and disease prevention ï” Justifies the higher cost
- 13. My 6 super food qualities 1 of 2: 1. Be nutrient-dense. 2. Be minimally processed, without being enriched. 3. Provide essential nutrients without overloading the body with salt, trans fat, added sugar.
- 14. Nutrient Density = How many nutrients for the fewest kilojoules or calories Bread Steak, grilled Fish, grilled Yoghurt, full fat Potato, boiled Fruit VegetableSoup Potato Crisps Chocolate Choc-chip biscuits Doughnuts Ice-cream 0 500 1000 1500 2000 2500 kJ per 100g Most modern snacks Basic staples
- 15. Compare low to high Vegetables â green leafy Water 90% + fibre + vitamins + minerals More nutrients per kJ Potato crisps Fat 30% + starch 50% Few nutrients per kJ
- 16. My 6 super food qualities 2 of 2 ctd 4. Have research linking it to a reduced risk of illness. 5. Be easily available and affordable. 6. Have medicinal or healing qualities.
- 17. âPowerhouseâ fruits and vegetables Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Preventing Chronic Disease 2014;11:130390.
- 18. Foods ranked by nutrient density â green leafy at the top Source: Dr Joel Furhman Chart of nutrient Density from https://www.drfuhrman.com using his ANDI method of calculation.
- 19. Veges & fruit always trump âextrasâ (junk food)
- 20. Nutrient-rich foods come at a cost â but there are others Drewnowski A. The nutrient rich foods index helps to identify healthy, affordable foods. Am J Clin Nutr 2010, 91, 1095S-1101S, Higher nutrient-density, higher cost Good nutrient-density, much lower cost
- 21. My superfood vegetables Dark-green leafy Spinach, silverbeet Cruciferous (cabbage, broccoli, etc) Beetroot Orange sweet potato (kumera)
- 22. My superfood fruits Berries (blueberries, strawberries, etc) Citrus (oranges, lemons, limes, tangelos, etc) Kiwi fruit
- 24. Juice vs whole fruit ï” Eating more whole fruits, particularly blueberries, grapes and apples, was significantly associated with a lower risk of type 2 diabetes. ï” Greater consumption of fruit juices was associated with a higher risk of type 2 diabetes. ï” 3 long-term groups - Nurses' Health Study, Nurses' Health Study II, and Health Professionals Follow-up Study. ï” 187,382 participants Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM et al. BMJ 2013;347:f5001. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies.
- 25. My superfood grains and proteins Wheatgerm Lecithin Brans Salmon Lean beef, lamb, kangaroo Lean pork eg loin Eggs
- 26. My super food dairy & nuts/seeds Low-fat yoghurt Low-fat milk Almonds Walnuts Hazelnuts Linseeds (flaxseeds)
- 27. My superfood spices and herbs Cloves Cinnamon Turmeric Saffron Ginger Oregano Sage Thyme Rosemary Mint Chilli
- 30. Vegetable humour in honour of âTry for 5â
- 31. Veggie sayings ïŒ take a leaf out of my book ïŒ turn over a new leaf ïŒ the cream of the crop ïŒ like two peas in a pod ïŒ easy as shelling peas ïŒ red as a beetroot ïŒ cool as a cucumber ïŒ couch potato ïŒ dangle the carrot ïŒ full of beans ïŒ sprout wings and fly
- 32. More sayings âŠ. ï” seed money / seed capital / seed round ï” the grass is always greener on the other side ï” not worth a hill of beans ï” plant a seed of doubt ï” in a pickle ï” a raw deal (a bad deal) ï” know your onions
- 33. Q. What vegetable do plumbers hate? A leek!
- 34. Q. Why did the cucumber blush? Because it saw the salad dressing.
- 35. Q. Why did the chef quit? They cut her celery.
- 36. Q. What is tall, green and swings its hips as it sings? Elvis Parsley.
- 37. Q. Whatâs the fastest vegetable? A runner bean
- 38. Q. Why arenât bananas ever lonely? ⊠because they hangout in bunches!
- 39. Knock, Knock Q. Whoâs there? Lettuce Q. Lettuce Who? Lettuce in and youâll find out!
- 41. Connect with me ï” Have a look at my website www.foodwatch.com.au ï” Follow me on Instagram and FB ï” Sign up for my monthly newsletter ï” Buy my new book