10 Food Trends To Follow For A Healthy 2017
What’s cooking for the New Year? From new nuts to old milk, 2017 has plenty of nutrition trends to help you keep healthy all year round.
1. Healthy fats, including walnuts and vegetable oils, reduce risk of diabetes
Swapping healthy unsaturated fats for carbohydrates or saturated fats may reduce your risk of diabetes, according to a new analysis of 102 randomized trials totalling 4,660 participants. The analysis found that eating more unsaturated fats, especially polyunsaturated fats, in place of either carbohydrates or saturated fats lowers blood sugar levels and improves insulin resistance and secretion.
RELATED: 6 Myths About Diabetes
“The findings reinforce the idea that, contrary to the low-fat craze that began in the 1980s, not all fats are equally bad for you,” says Dr. Dariush Mozaffarian, dean of Tufts’ Friedman School and editor-in-chief of the Health & Nutrition Letter, who is senior author on the study.
2. Such a nice nut: Sacha Inchi Inca Nut
The sach inchi nut is such an easily-digestible and so rich in essential fatty acids that it could displace almonds as the superfood snack.
RELATED: 5 Reasons To Love Walnuts
3. Kefir: Elixir of health
The fermented dairy beverage is not the same as drinkable yogurt even though it’s similar. Kefir is the hugely healthy product of milk fermented with the addition of yeast and bacteria (just like beer!). It takes time to process and eventually it gets funky with a bit of effervescence so it’s extra refreshing. The probiotic benefit is off the chart. Plus, kefir is a complete protein providing all the essential amino acids and it’s a fine source of calcium, phosphorus and vitamin B12.
4. Edible pot—beyond brownies
Get ready to bake and cook with cannabis when recreational marijuana becomes legal in Canada next year—even though it may be another year or so before the licensed distribution is sorted out.
Meanwhile, recreational pot has already been approved by popular vote and made available in several states in the U.S so don’t be surprised if you’re at a bistro across the border and find you can order cannabis-cured lox and potted shrimp stew, both already spotted on menus. A pioneer in cannabis haute cuisine has been Sinsemil.la in New York, an upscale underground dining club. Here in Canada, look for cannabis in wafer form, coming from Saskatchewan-based Cannimed and producer Prairie Plant Systems. You could serve them with Earl Grey for high tea.
5. Mimicking meat molecules
With all the 21st century technology and scientific advances, you’d think they’d be able to duplicate the molecular composition of meat. Well, they have. It’s called cellular agriculture. It involves producing animal free proteins that are molecularly identical to meat, dairy, eggs, chicken, fish, shrimp and turkey.
6. Repeat: Pea protein
The hottest trend in protein comes from pea powder which, besides being a lactose-free source of protein, also may help reduce blood pressure, according to the University of Michigan. That’s because pea protein is high in arginine, an amino acid that keeps blood vessels healthy and can reduce high blood pressure.
7. Putting the colour purple on your plate
According to experts from Whole Foods, who examined consumer behaviour globally across 465 stores, our plates are going to look very colourful this year, with purple foods in particular expected to fly off the shelves.
8. Pulp Non-Fiction: Cold-pressed avocado oil
About 70 per cent of oil pressed from the pulp of avocados is oleic acid, a monounsaturated omega-9 fatty acid that’s also the main component of olive oil and the factor that makes both oils heart healthy.
RELATED: 13 Reasons To Love Avocado
Like olive oil, avocado oil has been shown to be one of the most effective oils in increasing the “good” cholesterol, HDL, while also reducing blood triglycerides, LDL (“bad”) cholesterol levels and lowering blood pressure. Also, avocado oil is a good source of lutein, an antioxidant that may help reduce the risk of cataracts and macular degeneration. Consuming healthy fats like avocado oil also helps the body absorb important nutrients in plant foods, such as carotenoids, found in carrots and spinach.
But wait, there’s more!
9. Consume some cabbage, savour some sauerkraut
Shred it, pickle it, boil it, stuff it.
One half cup of shredded cabbage (75 grams) contains just 17 calories, a mere 4 grams of carbohydrate (including 1 gram of fibre and 2 grams of sugar) and 1 gram of protein.
10. What’s wrong with watermelon?
Nothing’s wrong, and everything’s right. Remember how we were once told it was only water and sugar and therefor a waste of calories? That was wrong. Sure, it’s about 90 per cent water, but we now know water is good for us, hydrating the body, flushing the kidneys and bladder and keeping our blood flowing. And the big melon is dripping with valuable nutrients: lots of beta-carotene, folate, vitamin C, vitamin B5 and smaller amounts of B1, B2, B3 and B6.
Plus important minerals: calcium, magnesium, phosphorus, potassium, and small amounts of copper, iron and zinc. Its very big on lycopene, the carotenoid also found in tomatoes that gives watermelon its rosy hue and fights free radicals. In short, watermelon is cleansing, alkalinizing and mineralizing and easy to digest. So slurp up all that tasty watermelon juice along with the melon or buy a jug of Tropicana watermelon juice at the supermarket. Plus, watermelon seeds are now a thing. Look for sprouted watermelon seeds.
…And these items have had their day
When you can buy Campbell’s Pho in a cardboard box at the supermarket you know the trend is past its peak. Faux pho, anyone?
2. Pumpkin spice
It’s not a flavour, it’s an invasion: pumpkin spice everything all the time everywhere: PS Cheerios, PS kale chips, PS beer, PS yogurt, PS potato chips, PS etc.
Still good for you, as part of the cruciferous veggie family, but so ubiquitous it’s boring already (See pumpkin spice above).
Once somewhat exotic but now it’s everywhere—and everybody can now pronounce it correctly.