From bone broth to bugs (yes, bugs), fit people feasted on eclectic eats this year. Here are 14 of them—plus wisdom from dietitians about which are actually good for you
2016 Food Trends
Avocado toast. Matcha lattes. Poké bowls. If it sounds like
we’re describing your Instagram feed, we are. A number of nutritious foods had
a moment this year, and we couldn’t help but round up the most popular fare
that healthy eaters were flat-out obsessed with in 2016.
We also wanted to know why certain
eats gained such loyal followings among the fit this year, so we nerded out
like the nutrition junkies we are and asked registered dietitians whether the
trending foods are as wholesome as svelte celebs made us think they are.
Now, as you head into the new year, you’ll understand the
health benefits (or lack thereof) of the things you’re loading onto your plate
and pouring into your cup. So the next time you order your favorite protein pancakes and a turmeric
latte at brunch, know you’re probably getting a good-for-you boost of
vegan-friendly protein along with a healthy dose of anti-inflammatory
compounds. And yes, we give you full permission to make it a double stack and
opt for a refill.
Read on for the 14 foods that were beyond buzzy this year,
plus experts’ advice on which ones deserve to be in your fridge — or forgotten—in 2017.
Matcha
Healthy foodies loved matcha this year—you could even call it a matcha made in heaven (get it?). Whether they
drank it in shot, latte, or smoothie form, the wellness-minded were all about
the powder because it packs a ton of antioxidants that protect against heart
disease, cancer, and aging. Plus, the powder boosts energy in a big way—a cup
of matcha can contain up to three times as much caffeine as a cup of steeped
tea. But beware of matcha’s potential snags; some people aren’t fans of its super-earthy
flavor, which is why certain powders have unwanted additives, like sugar. Read
up on 7 Things You Should Know About Matcha for
more about this trendy tea.
Bone broth
Celebs are all about bone broth, the stock that’s made from simmering
animal bones with veggies and seasonings until they break down into liquid.
Salma Hayek called it a potent anti-aging agent; Gwyneth Paltrow included it in
her winter detox diet. Even Health's food director, Beth Lipton, points to bone
broth’s beauty, digestion, and joint health benefits. But is the savory soup
all it’s cracked up to be? “Bone broth can be a source of key minerals and in
some cases protein, depending on the type and how it’s made,” explains Cynthia
Sass, MPH, RD, Health’s contributing nutrition editor. “But it can also be high in
sodium, and one study found that organic chicken bone broth contained lead.”
The bottom line: Like the stock itself, bone broth’s health benefits are murky.
Your best bet is to make it yourself so you can control exactly what goes in
it.
Cold brew coffee
Java junkies warmed up to cold brew this year, the chilled
alternative to traditional hot coffee. Cold brew is made by steeping coffee
grounds in cold or room-temperature water for an extended period of time
(usually for hours, but it can sit for up to days), unlike regular brewed
coffee that’s heated. Certain oils and fatty acids that are typically extracted
by heat are left behind in cold brew, making it taste smoother and less bitter,
says Sass. “It’s unknown whether cold brew packs a greater antioxidant punch
compared to traditional hot brewed coffee. But coffee in general is a great
source of antioxidants and has been tied to a number of health benefits,
including protection against type 2 diabetes and Parkinson’s, as well as
fending off aging and giving your workouts a boost.” So go ahead and make it a
double shot.
Avocado toast
Sure avocados are trendy, but when the buttery fruit is
spread on toast, all bets are off (seriously, just search #avocadotoast on any
social media platform). Luckily there’s nutritional value to the A-list snack.
According to New York City-based dietitian Leah Kaufman, RD, avocado toast is
the perfect way to sneak in healthy monounsaturated fats, which boast major
health benefits, like lower cholesterol levels in the blood and a reduced risk
of heart disease and stroke. Kaufman suggests topping your toast with eggs for
protein, tomatoes for a hit of vitamins, or strawberries for a sweeter twist.
Just make sure you’re opting for whole grain or whole wheat bread. As long as
you do that, “This is one food trend that should stick around for a little
while,” says Kaufman.
Turmeric
Gaga for golden milk? You’re not alone. The warm beverage
made from coconut milk and turmeric gained speed this year, along with a slew
of other sips made with the intensely yellow seasoning. (Note: Watch out, it
stains!) But why’s the ancient spice a favorite among the fit? “Turmeric
contains a compound called curcumin, which has anti-inflammatory and antioxidant
effects,” explains Megan Roosevelt, RDN, founder of HealthyGroceryGirl.com.
“This is beneficial because inflammation is a precursor for many age- and
diet-related diseases.” There are plenty of ways to add turmeric to your diet but
Roosevelt adds that it’s best to consume turmeric in combination with black
pepper, which helps the body absorb curcumin. Turmeric chai latte, anyone?
Cauliflower rice
Cauliflower rice caught on fast in 2016—and for good reason.
The low-carb alternative has fewer calories and more dietary fiber, vitamins,
and minerals than both white and brown rice: “One cup of cauliflower rice has
approximately 25 calories, whereas brown rice has approximately 215 calories,”
says Roosevelt. Here's a cauliflower rice recipe that takes less than 10 minutes to prep.
Poké
Originally from Hawaii, poké (pronounced poh-KAY) is
traditionally prepared with raw fish (like tuna, salmon, or yellow tail) that’s
been cut up into small cubes and seasoned with ingredients like soy sauce,
scallions, and sesame oil. “Poké is a great way to get in protein without
needing many sauces, which may be the culprit of extra calories,” explains
Kaufman. The fish can be served over rice or by itself as a salad, and don’t
hesitate to get creative with toppings. Kaufman suggests adding iron-packed
seaweed, avocado, and zucchini noodles to the mix for a high-protein bowl.
Aquafaba
Yes, people started using the slimy liquid that’s found
inside a can of pulses (like chickpeas, beans, and peas) for cooking and baking
purposes this year, and it actually worked. “When the liquid is whipped, the
foam can be used as a plant-based substitute for cream or egg whites in dishes
like vegan mousse, mock ice cream, and meringue,” explains Sass. Plus, aquafaba cuts back on food waste and is
super low in calories. One tablespoon is just 3 to 5 calories.
Insects
Bugs are as nutritious as steak, according to one 2016
study, but if you bugged out when you heard healthy foodies were feasting on
insects this year, we don’t blame you. Ick factor aside, little critters are
actually full of important nutrients. “Grasshoppers and crickets are pretty
protein-packed, with up to as much protein per 3- to 5-ounce serving as the
same sized portion of chicken breast,” says Sass.
Sprouted seeds
Everything from sunflower and chia seeds to chickpeas and
split peas fall under the umbrella of "sprouted seeds." Foods sprout
when conditions are just right, and become flooded with enzymes that make their
nutrients more bio-available to our bodies. While there isn’t a slew of
research on the health benefits of sprouted foods so far, studies have shown that sprouted
grains, like brown rice and amaranth, have higher levels of antioxidants and
fiber. Just make sure you buy sprouted foods that are made from whole, non-processed
ingredients, since sneaky cereals and pretzels tout their sprouted status sans
approval, says Sass.
Lite coconut milk
When an ingredient is paleo, vegan, and naturally
sugar-free, it’s bound to be beloved by health enthusiasts. That’s probably why
lite coconut milk, which contains 60% less calories and fat than regular
coconut milk, was so big in 2016. Plus, the dairy-free ingredient can be used
in a range of recipes, whether added to coffee as an alternative to creamer or
mixed into stir-fries for extra flavor. But while there’s growing research
about the effects of coconut oil and milk on blood lipids and insulin resistance, they’re not the
panaceas many brands make them out to be, says Wendy Bazilian, DrPH.
Incorporate lite coconut milk into your diet in moderation, and always look for
products with the simplest ingredients, like coconut, water, and guar gum (made
with only the natural ingredients from the guar plant).
Grain bowls
Goodbye, sad salads; hello, grain bowls. Also known as Buddha bowls, these
ridiculously easy recipes combine a grain, protein, fresh produce, and
nuts or seeds for crunch. Healthy eaters love them because they're packed with
nutritious ingredients—and because they are ideal for make-ahead meals.
Sweet potato everything
Pumpkin's not the only orange food healthy eaters are
obsessed with. In 2016, Pinterest was flooded with sweet potato recipes for toast, pudding, pancakes, lightened-up chips, soup and much
more. And it shouldn't come as a surprise that these sweeter spuds are everyone's
new favorite fall food: in addition to being delicious, one sweet potato
contains 438% of your daily value of vitamin A (compared to 1% from a white
potato) and a big dose of vitamin C.
Protein pancakes
Fluffy pancakes are just what weekends called for this year,
but an a.m. meal loaded with refined carbs wasn’t favored by fitness
enthusiasts trying to squeeze in a morning sweat session. Luckily healthy
foodies thought of a whole slew of smart ways to swap out white flour and boost
the protein content of pancakes to fuel their workouts. Not sure how to cut
down on the carbs in your go-to recipe (or, let’s be honest, mix)? Try making
these three simple protein pancake recipes that use good-for-you ingredients like quinoa, spelt, hemp
hearts, and more.
Protein bites
On-the-go snacks got
even tastier this year, with food bloggers and chefs creating their own
versions of the all-important protein bite. The golf ball-sized pieces of
goodness are typically made from a combo of dried fruit (which gives them
natural sweetness) and nuts that are loaded with healthy omega-3 fats. Add dark
chocolate chips for an extra decadent pick-me-up or oats—like we did in these
no-bake energy bites —to stay
super satiated between meals.
by Anthea Levi
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