Can ‘superfoods’ really help you lose weight?

You may have heard or seen the “superfood” word being thrown around but can it help with weight loss?

You see it in health food stores, on social media but the truth is that the word is simply a made-up marketing gimmick and that superfoods do not actually exist.

According to Healthline, even though many foods can be “described as super”, there’s no one food that is the miracle solution to good health.

Says Abigail Park, a dietician at Nutritional Solutions based in Bryanston: “Commonly, superfoods are described as a food that is beneficial to our health due to it containing high quantities of bioactive ingredients. These bioactive ingredients include, but are not limited to: vitamins and minerals, antioxidants, phytonutrients, omega-3 fatty acids, fibre and probiotics.“

“Whole foods, which are those that have had minimal processing or refinement and are free from artificial substances, also fall into this ‘superfood’ description. Wholewheat bread, brown rice, barley, oats, lentils, beans, raw nuts and seeds are all nutrient dense with vitamin B complex and fibre.“

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What to include in your diet

According to an article posted on Medical News Today, these “superfoods” are low in calories and high in nutrients and can help fight free radicals.

“Each bioactive ingredient has a health mediating effect,” explains Park.

Below she breaks down what bioactives are and which superfoods to include in your diet:

Antioxidant vitamins (vitamins A, C and E) are found in carrots, citrus and nuts, and help to protect our cells from damage by free radicals. Free radicals are produced by the body through metabolism and external sources like cigarette smoke and pollution. Keeping our cells protected from these free radicals helps to prevent chronic diseases such as cancer.

Inflammation has been found to be an underlying factor in most of our chronic diseases such as type 2 diabetes, cardiovascular disease, arthritis and autoimmune diseases.

Food sources that aid in decreasing inflammation in our bodies include: berries, green tea, turmeric, garlic and omega-3 fatty acids which are found in fatty fish (like sardines, pilchards, salmon) and walnuts, canola oil or flaxseeds.

Fibre found in all our fruit and veg, wholegrains, beans and lentils helps lower cholesterol, thus reducing our risk for heart attacks or strokes. It also aids in normal bowel movements and weight management.

There is lots of new research currently looking at the effect of our microbiome on our health. Preliminary studies have found links with the type and diversity of our gut microbiome influencing our mental and physical health.

Eating prebiotic foods (helps the good bacteria to grow) such as onion, garlic and fermented foods or taking in probiotics from yoghurt or as prescribed may help reduce constipation, bloating and other gut symptoms.

Can superfoods help with weight loss ?

The million dollar question for many is how “superfoods” can help with weight loss as bikini season is in full swing.

According to a study published in Nutrition Journal, participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward. So most superfoods keep you fuller for longer which does contribute to a weight-loss journey.

Says Park: “Foods that naturally contain these bioactive ingredients are nutrient dense and mostly contain far less calories than other food alternatives. Eating a well-balanced diet that contains high amounts of fruit and vegetables and high fibre foods aids in weight loss as we are eating less calories in total and having less high-sugar, high-fat foods.

“We know that creating personalised, sustainable changes is the key to weight loss, where nutrient dense foods, plus other lifestyle interventions such as exercise all play a crucial role to our weight loss success.”

Top recommendations for superfoods

Increased intake of an advertised “superfood” cannot individually ensure prevention of disease and a healthy life.

Eating more of an advertised “superfood” cannot substitute balanced and healthy dietary and lifestyle interventions.

Eat more whole foods, that way we take advantage of all nature’s goodness.

Incorporating at least five portions of fruit and veg a day into our diets aids in the management of our weight and helps prevent diseases such as high blood pressure and cardiovascular disease.

Seek the advice of a registered dietitian when confronted with dietary questions. As registered health practitioners with expertise in nutrition, they are able to help you develop personalised, health promoting dietary and lifestyle changes.

In SA, according to the R146 regulations, the words “health” or “healthy” or any other words implying that the foodstuff or a component of the foodstuff has health-giving properties, cannot be reflected on the label or advertised.

One should be aware to not get caught by a commercial company advocating for a single pricy or exotic food due to its acclaimed health benefits as its bioactive ingredient can often be found in a cheaper alternative.