Food fads come and go. Remember Atkins? Olestra? FroYo? Sun-dried tomatoes? Fondue?
These popular meals, treats and restaurant trends make a big splash one day and many disappear just as quickly. Others continue to be found here and there. The ones that don’t make it usually die out because we get inundated by them or they turn out not to have the health benefits they claim.
(Olestra is a great example since it claimed to be a fat alternative without the calories but was found to cause cramping and diarrhea.)
Every year, there seem to be a few new food trends that pop up in the grocery stores, restaurants and in viral videos. Just because a food is trending doesn’t mean that it’s a bad thing. But it does help to take a closer look at if these are healthy options.
Grocery stores like Whole Foods, culinary organizations like the James Beard Foundation and especially the media love to guess what will be the next big fads in food. So it’s worth analyzing some of the latest foods that are expected to take off next.
Will they pass the sniff test? Are they healthy?
Fiber
If you’ve been paying any attention to food labels, commercials and social media lately, you’ve seen protein being touted like crazy.
Whether it’s for growing kids, women of a certain age, athletes or just the general public, it feels like we have been constantly told to get more, more, more protein.
Products with added protein are everywhere these days, from pastas and cereals to yogurts and protein powders.
And while the macronutrient protein is vital for healthy bodily functions, protein deficiency in the U.S. is not very common. In fact, fiber is a much bigger issue for Americans, with more than 90% getting below the recommended daily intake.
Why Fiber Is the Nutrient We’re Missing
The shift to fiber awareness has already begun with increased interest in prebiotics. And a growing number of prebiotic food products are currently available, mostly commonly prebiotic sodas.
So it should come as no big surprise that foods rich in fiber are expected to take off. And this is generally good news since fiber can aid digestion and decrease constipation, reduce cholesterol levels, regulate blood sugar and feed beneficial gut bacteria.
But much like the slew of protein-rich foods available, along with whole food options, fiber will inevitably get added to processed foods where they may not be expected. And in similar fashion, it is best to get fiber from real food sources.
That’s why it’s exciting that food trend analysts expect beans and legumes to explode in the restaurant scene. This goes for packaged food trends as well. And this makes sense considering that beans and legumes (like lentils, chickpeas, white beans and black beans) are high in both popular protein and trending fiber.
Want to get ahead of the trend? Try this Roasted Vegetable Soup with Homemade Beans or 3 Sisters Mexican Stew.
There are some instances in which it would be advisable to use caution with fiber. Some people with impaired digestion or who are starting with very little fiber in their diet may find that too much fiber too quickly will lead to gas, bloating, constipation and abdominal discomfort.
In these situations, starting with small amounts of fiber and increasing over a few weeks is the best solution.
There may be times when a high-fiber may not be recommended, such as in cases of Crohn’s Disease, ulcerative colitis, and small intestinal bacterial overgrowth (SIBO).
Cabbage
Cabbage may be the new cauliflower.
Just like kale and Brussels sprouts, cauliflower has been having its day. But now a new (well, not new but newly popular) vegetable is in town.
Like beans and legumes, cabbage is expected to be the latest hot food on tables around the country, both in homes and restaurants. Already, viral videos find us shredding, roasting, basting and grilling this hardy little veg. It’s safe to say cabbage has come a long way from its boiled days.
And this is great news for so many reasons. First of all, cabbage is easy to grow, even outside the typically bountiful months, thanks to its ability to handle the cold.
It soaks up flavors really well, ferments easily and has lots of preparations both cooked and raw.
But best of all, cabbage is high in fiber, antioxidants, vitamin K and vitamin C. All this makes for a great food to fight inflammation, boost your immune system and supports the gut and blood and bone health.
Being part of the cruciferous vegetable family, cabbage may not be a great idea in large quantities for people with thyroid issues. Cruciferous veggies contain glucosinolates, which can impact the thyroid’s use of iodine. Fortunately, the more you cook them, the more glucosinolates are leached from the cabbage and other cruciferous vegetables.
But unless you have hypothyroidism, there are benefits to both cooked and raw cabbage. Some people find raw cabbage difficult to digest, making cooking a better approach. However, some vitamins and minerals might decrease due to cooking, including vitamin C and other antioxidants.
Ready to get your cabbage on? Try a raw Crisp Cabbage Slaw or for a cooked option, Hot and Sour Stir Fried Cabbage.
Hojicha
Seen matcha in every coffeeshop, grocery store and restaurant? Get ready for its toasty little cousin to pop up everywhere next.
Hojicha (ho-gee-cha) is also a green tea powder but one that has been roasted until brown, giving it a different flavor that is somewhere between tea and coffee.
Just like matcha, it comes from Japan and dissolves easily (and deliciously) into hot liquids. Also like matcha, hojicha contains the amino acid L-theanine, which is thought to promote relaxation and reduce stress.
While hojicha contains antioxidants like catechizes and polyphenols, the roasting process does lower these slightly.
Interestingly enough, this same process increases the amount of pyrazines, which acts as a natural mood booster and is otherwise found in wine.
And there is some good news if you are caffeine sensitive. Hojicha contains less caffeine than matcha, making it a good choice for avoiding the jitters or for later in the day.
As with any coffee shop trends, they are as healthy as you make them. Obviously, avoid adding artificial sweeteners or sugar-laden syrups. And milk options must fit with what you are able to digest, hopefully also avoiding hidden sweeteners there too.
But hojicha, like matcha, is easy to make at home to be adjusted to your preferences. And fortunately, it will only get easier to find.
Which Food Trends Are Worth Keeping?
Food trends may come and go. But for those with bonafide health benefits, like fiber, cabbage and hojicha, we can only hope that they stick around so we can enjoy them for years to come.
Afterall, they are delicious additions to a healthy diet.
The Nutrition Therapy Institute was created to offer holistic nutrition education for those starting a new career, wanting to add to their current job or for anyone with a passion for learning how nutrition can shape lives.
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About the author: Maya Strausberg earned her Master Nutrition Therapist certification from NTI before starting her nutrition therapy private practice. She now offers writing and editing services for nutritionists and other health practitioners around the world through her business, Family Tree Nutrition.
Images:
- Photo by Carolyn Delacorte on Unsplash
- Image by MYCCF from Pixabay
- Image by nilerubinacoffee from Pixabay
