Nutrition in a Society Focused on Being Trendy
Today is my day off and I am sitting in a super-trendy hipster coffee shop in the Lower East Side. I am supposed to be doing a 10-hour online class and since I cannot focus for more than an hour at a time, I decided to take a break and write my next blog post. I was set on writing about the metabolic changes that occur during weight loss, but all of the hipster ambiance has me focused on being trendy. As I was thinking that I need to get back on track and stop the procrastination, I saw an article on my favorite website, Betches Love This, titled Why Gluten is Not the Enemy and I realized it was a sign.
Today I was meant to write about “trendy” nutrition.
The “trendy” lifestyle permeates American culture. From holistic healing to eating “au natural,” being trendy has even transcended into health and nutrition. Everyone wants to eat organic, consume their meals in the form of juices or smoothies, avoid gluten, and take a multitude of herbs and supplements. Don’t get me wrong, I am in full support of the hipster life/being trendy because fashion is a form of self-expression and I cannot pull off oversized glasses quite like a hipster does. In contrast, health and nutrition are not fashion. Nutrition practices should not be based on the latest trend or whatever the rich and famous are doing because let’s face it: this is YOUR body and we need it to last. You can’t just undo diet decisions and forget about them...like when you came to your senses and threw away that choker necklace and collection of butterfly clips from the 90s like they never happened.
Nutrition trends are followed by a very diverse population. But why? Are there really any well-designed studies that support any of these trends?
Here are four popular nutrition trends and the real facts behind them:
1) Eating organic is healthier.
The Environmental Protection Agency defines organic food as “food grown and processed using no synthetic fertilizers or pesticides(1).” While organic food may provide some benefits in terms of safety, organic food has the same nutritional composition as their non-organic counterparts. In a study published in the Annals of Internal Medicine and cited in the Harvard Health Blog, organic food had “30% lower pesticide residues than conventional foods(2).” Of note, both organic and non-organic food tested in this study had pesticide levels within the legal limit. Furthermore, organic chicken and pork were “about a third less likely to contain antibiotic-resistant bacteria than conventionally raised chicken and pork. However, the bacteria that cause food poisoning were equally present in both types of food(2).” Finally, the study noted that there were minimal differences in the nutritional content of organic and non-organic foods.
What are my recommendations? Organic food can be expensive and you do not need to buy organic to achieve quality nutrient intake. Buying organic for the foods listed in the Environmental Working Group’s “Dirty Dozen” list may be advantageous as these foods are more likely to be contaminated with pesticides. The Environmental Working Group also has a list called “The Clean Fifteen” that includes those foods that are the least susceptible to pesticide contamination.
For more information, click here.
2) Avoid gluten.
One of my favorite studies published in 2013 by experts at Monash University in Melbourne, Australia sought to explain the role of gluten in gastrointestinal symptoms and asked whether there are confounding factors that are causing these symptoms. The study found “no evidence of specific or dose-dependent effects of gluten in patients with non-celiac gluten sensitivity placed [on] diets low in FODMAPs(3).” What are FODMAPs? FODMAP stands for Fermentable Oligo-, Di-, and Mono-saccharides and Polyols. These rapidly fermentable short-chain carbohydrates are poorly absorbed in the gastrointestinal tract and are blamed for inducing symptoms associated with irritable bowel syndrome. So basically, this well controlled study that used standardized bio-markers showed that there are confounding factors causing irritable bowel symptoms. Consider the following example included in the study: many cereals that contain gluten are also high in fructans(3). Fructans are triggers for those with irritable bowel disease, but many people jump to the conclusion that gluten is the root cause of their problems.
What are my recommendations? The gastrointestinal tract is a very complex unit. If you are having gastrointestinal symptoms, it is important to consult a doctor that specializes in this area that can complete tests to determine the underlying cause. It is also important to consult a registered dietitian to help you identify your specific food triggers. If you have irritable bowel disease, the first step you can take is to look at your stress level. Many people have gastrointestinal problems simply because they are stressed.
Don’t avoid gluten unless you have celiac disease. Gluten is in a very long list of foods, medications, and even makeup. Not to mention, gluten-free products are not the tastiest products on the market!
3) Juicing your food for 3-4 days will cleanse your body of all its toxins.
All I have to say to this one is…what the heck?! The liver exists to be your body’s Brita filter. It helps metabolize toxins and the kidneys excrete toxins in the form of urea. The juicing diet will make you “hangry” and incite a huge binge in the days following the “cleanse.” Your body needs a variety and proper balance of carbohydrates, fat, protein, vitamins, and minerals EVERYDAY. Why not follow a well-balanced diet daily rather than putting your body through the stress of not giving it the nutrients it needs. The Academy of Nutrition and Dietetics advocates for a “total diet approach,” in which all foods can fit in one’s diet if there is a focus on moderation, portion sizes, and exercise(4). “Focusing on variety, moderation, and proportionality in the context of a healthy lifestyle, rather than targeting specific nutrients or foods, can help reduce consumer confusion and prevent unnecessary reliance on supplements(4).”
What are my recommendations? Don’t do it. Why not eat the whole fruit and enjoy the benefits of the fiber that is otherwise lost in the juicing process? Avoid the results of being “hangry.” Your loved ones will thank you.
4) No carbs!
Let’s start with the basics.
What types of food contain carbohydrate? Carbohydrates are in grains, fruit and fruit juices, starchy vegetables, beans and legumes, dairy products, and sweets and desserts.
Why do we need carbohydrates in our diet? Carbohydrates are the preferred fuel source for the central nervous system and the preferred source of energy for muscle movements. Adequate intake of carbohydrates helps prevent protein from being broken down and used for energy. In addition, fiber is a form of carbohydrate that is heart healthy and helps promote digestive health.
How much do I need? Generally, a person needs 45-65% of their daily calorie intake to come from carbohydrates. This may vary based on age, physical activity, and medical history (note: even diabetics need carbohydrates!).
What are my recommendations? Eat carbohydrates. Choose the healthy forms of carbohydrates and eat sweets and desserts in moderation.
So why are these trends on the rise? Our society is focused on fast changes, convenience, and pointing the finger at external sources for their problems. When I speak with a patient over 90 years old I always ask, “How did you do it? How did you get this far?” Every single time, they say eating a well balanced diet and staying active. They didn’t take green shots of spinach and “super fruits” every morning and they actually ate gluten throughout their entire lives.
References
(1) Environmental Protection Agency. Pesticides and Food: What “Organically Grown” Means. Pesticides: Health and Safety. Updated May 9, 2012. Accessed October 29, 2014.
(2) Harvard Medical School. Organic food no more nutritious than conventionally grown food. Harvard Health Publications. Published September 5, 2012. Accessed October 29, 2014.
(3) Biesiekierski JR, Gibson PR, Muir JG, Newnham ED, Peters SL, Rosella O. No effects of gluten in patients with self-reported non-celiac gluten sensitivity after dietary reduction of fermentable, poorly absorbed, short-chain carbohydrates. Gastroenterology. 2013; 145(2): 320-328. Published May 6, 2013. Accessed October 29, 2014.
(4) Freeland-Graves JH, Nitzke S. Position of the Academy of Nutrition and Dietetics: Total diet approach to healthy eating. JAND. 2013; 113(2): 307-317. Published February 2013. Accessed October 29, 2014.
