I don’t know about you, but in my experience, there are certain foods that get hyped up over others as being better for you, or somehow having magical powers.
Like, sweet potatoes over white potatoes. Or, kale over iceberg lettuce. Or, brown rice over white rice.
I’m sure there’s more. However, we have to understand the realities behind these so-called superfoods. Certainly, there is nothing wrong with including them if you like them and you don’t have allergies to them, but they are not magic and you don’t have to force feed yourself kale if it’s not right for you… thank god.
Let’s be clear: The term "superfood" is a marketing term used to describe foods that are believed to be exceptionally nutritious or beneficial for health due to their high levels of vitamins, minerals, antioxidants, or other nutrients. While there isn't a strict scientific definition of what constitutes a superfood, many foods commonly referred to as superfoods do indeed offer health benefits when consumed as part of a balanced diet. I’m not saying these foods don’t offer health benefits—they do— but you can’t only eat kale and ice cream and call it healthy.
It's essential to understand that no single food can provide all the nutrients our bodies need for optimal health. Instead, a varied and balanced diet that includes a wide range of nutrient-rich foods is key to supporting overall health and well-being. We can’t rely solely on these foods; we must consider the whole picture of our intake.
To this point, these foods may not be that superior to their counterparts anyway. Let’s look at a few examples.
Let’s start with sweet potatoes and white potatoes. In my experience, sweet potatoes have been hyped as a "superfood", and worth picking over white potatoes every time. (Admittedly, I used to stay away from white potatoes due to blanket statements like this… we learn. 🤷🏽♀️)
100g White Potato contains:
94 cals
2g Protein
21g Carbs
<1g Fat
2g Fiber
1.5g Sugar
White potatoes are a good source of Vitamin B6, Folate, Niacin, Magnesium, Potassium, and Iron.
100g Sweet Potato contains:
86 cals
1.5g Protein
20g Carbs
<1g Fat
3g Fiber
4.2g Sugar
Sweet potatoes are a good source of Vitamins A and C, Thiamin, and Manganese.
Both white and sweet potatoes contain fiber and “Resistant Starch” which cannot be digested and is very helpful for our gut health and microbiome. This quality can also help us feel fuller longer!
Both types of potatoes fall in the middle of the Glycemic Load scale, and this metric is also impacted by how the potatoes are cooked and served.
To this point, paying attention to how we serve these potatoes is likely more impactful than one being “better” for us than the other. If you’re loading up potatoes with tons of butter, cheese, sour cream, or only ever eating them fried, etc. the choice of potato itself isn’t the problem.
In my opinion, and based on this information above, you should eat whichever potato you LIKE better, or include either one, in reasonable amounts, and cook them in different ways, being mindful of how much stuff you’re adding to them. Their macros and caloric load are relatively comparable, and both include benefits!
How about quinoa vs. white rice?!
Quinoa vs. White Rice
White Rice (1 cup, cooked)
194 calories
4.6g Protein
0.6g Fat
41.2g Carbs
1.4g Fiber
High in Vitamin B6, Folate, Thiamin, Niacin, Iron, and Selenium
*The lower fiber might be beneficial for people with digestive issues. White rice can be beneficial for people looking to gain weight or athletes looking for easily-digestable carbs, and rice is significant in various cultures. However, it can be easy to overeat because its caloric content can add up quickly.
Quinoa (1 cup, cooked)
222 calories
8g Protein
3.6g Fat
39.4g Carbs
5.2g Fiber
High in Riboflavin, Magnesium, Phosphorus, Potassium, Copper, and Manganese
*Quinoa's higher protein content can be beneficial for plant-based eaters, can be more filling due to its higher fiber content, and it's naturally gluten-free!
Both white rice and quinoa are also Resistant Starches.
Similar to the sweet potato vs. white potato conversation, white rice and quinoa have comparable caloric and macronutrient profiles, each contain important vitamin and mineral content, so it really depends on your personal goals, tastes, how these foods fit for you, culturally, and how they impact your digestion. So, now that you know, make the choice that makes more sense for you, or include both!
The reality is that there is so much more to picking foods than just opting for “superfoods”, and that the whole picture of one's intake is what is important for determining the impact and value of these foods.
Equally, it is still possible to eat "too much" of these superfoods and cause adverse body composition changes if you are eating in a caloric excess.
Again, don't get me wrong, many Superfoods are healthy and are worth including in your food plan in reasonable amounts, but they are just not the be-all-end-all food choices that some people claim them to be.
My advice: Next time you hear about any kind of "magic" food, do a little research (or ask me to do it for you!) to better understand the value of that food and compare it to others like it. Check in on the nutrition facts, the vitamins/minerals it contains, how it might fit into your tastes or food plans, and then decide if it's worth including for you!
Try not to listen to blanket statements like, "Always eat sweet potatoes over white potatoes" without any background or supporting information! Get clarity and then make your choices!
(And, of course, drink your water, aim to get 0.7g of protein per pound of body weight, eat 3-4 servings of fruits or veggies per day, and monitor your treat and alcohol intake.)
Was this helpful?! I’m also curious… What other superfoods have you heard of that you'd like clarification on? Have you ever heard blanket statements like “Always pick sweet potatoes”?
Share in the comments and let me know, or send me an email at sara@nutritionforlifeproject.com!
As always,
Thank you for reading,
Sara
Thanks for sharing this! I think another example that stands out to me is kale. I honestly don't LOVE the taste/texture of kale, but I feel like it gets touted as a superfood that should always be chosen over other types of greens.