ORLANDO, Fla. – January always brings a fresh start and a fresh wave of food fads. This year, one in five Americans says losing weight is their top New Year’s resolution.
From keto to matcha-everything, nut milk and chia seeds — it seems like every week there’s a new “miracle food.” But which ones are actually worth your time and which should you reconsider?
Everyone needs to eat, but it shouldn’t be a scrolling-involved chore to see what’s “in.” You might recall chia seeds being touted on social media as a “weight loss miracle.”
“They expand in your stomach, and then you get, you know, like a sense of fullness,” said Shanbhag
Registered dietitian Rukhsana Shanbhag says chia seeds are an excellent source of fiber and promote gut health, but do not guarantee weight loss.
What about kale? One of the top food trends for over a decade, this leafy green is known for its nutrients, but Shanbhag says obsessing over one vegetable can backfire.
“A good way to look at it is variety. And I always say you should have a minimum of 30 different types of food choices for a week,” explained Shanbhag
And what about keto? A diet built on high fat and low carbs that promises quick results. While it’s good for people with seizures and diabetes, it’s not good for everyone.
“The keto diet also kind of depletes calcium, so it’ll leach minerals from your bones and you can get cramping,” said Shanbhag.
Keto cuts out most fruits, beans, and many vegetables. Leaving you deficient in key nutrients over time. Also, if you’re trying to substitute almond milk for dairy milk, you’re losing vital nutrients.
“There’s very little of anything in most of these manufactured milks,” said Shanbhag.
Instead of following fads, experts say focus on balance and variety — real foods, less processed, and more color on your plate.
One way to easily add more variety into your diet is to incorporate more spices and herbs like red pepper, garlic, ginger, turmeric, cumin, oregano, and cilantro. Supplementing your meals with these spices and herbs add antioxidants that you wouldn’t get otherwise.
Contributors to this news report include: Marcy Wilder, Producer; Bob Walko, Editor.