Category: Nutrition x Advice

Including fermented foods in your diet seems like a no-brainer, but with so many food and beverage options available, it can feel overwhelming.
Are the health claims true? And what are the best fermented foods for a beginner? It’s time to explore just what fermented foods are, consider their science-backed benefits, and gather a great list of delicious and versatile fermented foods that can be shopped for and incorporated into your diet easily.

What are fermented foods?

Fermentation is, put simply, the process of letting natural foods age so that their sugars and starches are eventually eaten by beneficial bacteria. Fermentation occurs when a food or drink is exposed to yeast or another bacteria either intentionally through inoculation or passively in cases of exposure to naturally-occurring airborne organisms.
Fermented food is everywhere and chances are you’re probably already eating or drinking something fermented without even knowing it. If the thought of eating bacteria on purpose sounds unappealing or challenging, it’s well worth considering the many health benefits of consuming fermented food and drink before you make up your mind.

The Many Health Benefits of Eating Fermented Foods

Fermented foods are often portrayed as “miracle foods” that have limitless health benefits. While many of these claims need to be studied more in depth, there are definite perks to eating these foods regularly. One of the most exciting is the affect of fermented foods on brain and gut health.
Kirsten and Christopher Shockey are fermentation experts who sell homemade cultured vegetables and krauts through their company Mellonia Farm and co-authored the comprehensive fermentation cookbook Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables & Herbs in Krauts, Kimchis, Brined Picles, Chutneys, Relishes & Pastas. They’re quick to point out the numerous health benefits of including simple fermented foods in your diet.
“When we ferment say, a vegetable or a soy bean, we are setting up the perfect environment for the microbes to transform these ingredients into nutrient-dense foods. In the case of the vegetables, the lactic acid bacteria is breaking down the carbohydrates that we cannot digest into a usable form. This makes the nutrients in the vegetables now more bioavailable for our bodies to uptake. At the same time some vitamins, like C increase and vitamin B12 and vitamin K2 are created,” Kirsten tells HealthyWay.
Even more important is the positive effect the healthy bacteria, or probiotics, from fermentation have on our gut health, which in turn strengthens our immune and anti-inflammatory responses. Although fermented foods have been made and praised for their health benefits for several millennia in cultures all over the world, they are just now being rigorously studied by Western scientists to determine how far-reaching the benefits of their probiotics actually are.

What’s the difference between pickling and fermenting?

Both pickling and fermenting are methods used to preserve and extend the life of food. It’s hardly surprising that uncertainty arises when comparing these two methods of preservation. Fermented foods can be pickled and pickled foods can be fermented, which definitely lends to the confusion. The pickling method involves letting food soak in an acidic liquid (such as vinegar, which is made using both alcoholic and acid fermentation) so that it takes on a sour flavor.
True fermentation’s distinctive sour flavor, on the other hand, is actually a reaction between the naturally-occurring sugars in the food and the bacteria. Fermentation is a longer process than pickling and relies on the presence of the lactobacillus bacteria that gives fermented food its tangy and sour flavor.

How often should you include fermented foods in your diet?

Since chocolate is technically a fermented food, it’s important to specify that when we refer to fermented foods that will benefit your gut and overall health, we’re talking about certain healthy choices.
Kirsten suggests trying to include fermented foods in your diet every day. “These foods have digestive enzymes that help us process all the food, so just a little dollop can boost any meal. The live probiotics that make it through to your gut are fairly transient so it is a good idea to keep sending some down regularly. Having a varied supply of fermented vegetables can make this easy and you aren’t eating the same thing over and over.”
This can be as simple as adding a few tablespoons of sauerkraut to your dinner, topping your baked potato with natural yogurt or sour cream, or even making your own homemade fermented hot sauce to use as you like throughout the day.

8 Fermented Foods to Fall in Love With

Cultured Yogurt

Cultured yogurt is widely praised for its health benefits and creamy taste, but did you know it is actually a fermented food? Yogurt is made when a starter, usually lactobacillus bulgaricus, is added to milk and gently heated. This heating process implies that the yogurt is thermophilic, which means that heat is needed to begin the culturing (or fermenting) process. Unfortunately many popular brands of flavored yogurt are loaded with sugar, fillers, dyes, stabilizers, and preservatives in order to make them more palatable and dessert-like.
Whenever possible, choose plain regular or lower-fat yogurt and add your own fruit or a drizzle of honey for sweetness. Ideally, you want your yogurt to have only two ingredients: fresh milk and lactobacillus bulgaricus. Because commercially made yogurt is sometimes heat-treated after fermentation to ensure a less-tart flavor and more shelf-stable product (a process which effectively destroys live probiotic cultures) the Natural Yogurt Association has developed a seal that lets you know whether or not the yogurt has been subjected to heat treatment, so study up and opt for yogurts that have retained their full probiotic glory.

Sauerkraut

Sauerkraut is more than just a delicious topping for sausages and hot dogs. This popular condiment is thought to have originated in China, although Americans most commonly think of it as a German food. Made of fermented cabbage, sauerkraut is rich in probiotics that are highly beneficial to gut health and your body’s immune and anti-inflammatory responses.
Sauerkraut has a strong tangy flavor that can be overwhelming if you’re just beginning to include fermented foods in your diet. Kirsten recommends tweaking the taste of sauerkraut by putting “lemon, garlic, and dill in [it], or [using] smoked salt instead of regular salt [to change] the flavor completely.”
With a few tweaks, she says, “Suddenly you’ll want to put in your wrap [or] your macrobowl all the time.”
In addition to being a great source of probiotics, sauerkraut is also high in vitamin K, fiber, and vitamin C.
When buying sauerkraut, make sure to check whether or not it’s been pasteurized, since the pasteurization process destroys all of the product’s beneficial bacteria. Look for unpasteurized sauerkraut in the refrigerated section of the grocery store as anything shelf stable will have undergone heat treatment. Sauerkraut is also relatively simple to make, requires no special equipment, and can be a good introduction to home fermentation.

Miso

If you’re a fan of dining at Japanese restaurants, then you’ll definitely be familiar with miso soup as a starter before your meal. What you might not be aware of is that your small bowl of soup is teeming with beneficial bacteria and tons of protein!
Miso translates to “fermented beans” in Japanese and the paste is usually made of soybeans although miso can also contain fermented grains such as millet or wheat. An excellent example of the hard-to-define umami flavor, miso pastes vary in complexity and strength and come in several different colors: red, yellow, and white.
Red miso has the most intensely salty flavor and can stand up to big flavors as a marinade for hearty vegetables and gamey meats. Yellow miso is made of fermented soybeans and barley and is the perfect choice for soups, glazes, and salad dressings. White miso is the mildest of the three and is a good choice if you’re just beginning to experiment with miso. You can use it for soups, light marinades, and salad dressings.
When making miso soup it’s crucial that the miso is stirred into your stock or water after it’s been taken off the heat as adding it directly to boiling water will kill off the miso’s probiotic benefits.

Tempeh

A staple in Indonesian cooking, tempeh is tofu’s incredibly flavorful fermented cousin. Made of fermented soybeans, tempeh is sold as a compact and nutrient-dense cake that can be used in many of the same dishes that call for tofu. Tempeh is drier than tofu and has a more complex flavor that is often described as nutty due to the fermentation process it undergoes.
This fermentation makes tempeh easier to digest and also helps with the absorption of important nutrients such as calcium, zinc, and iron. Tempeh is a versatile ingredient and can be prepared any number of different ways including steaming and marinating, crumbling it into soups and sauces, and thinly slicing it.

Kimchi

Kimchi is a super-flavorful and versatile Korean condiment made of fermented cabbage, red chili pepper powder or paste, garlic, salt, and vinegar. Kimchi is high in fiber and vitamins A, B, and C. It also contains an abundance of healthy probiotics for gut health. The process of making kimchi can be broken down into four fundamental steps: brining, seasoning, fermenting, and storing.
Making kimchi at home is relatively simple and requires only a handful of fairly easy-to-find ingredients. The only ingredient that can be difficult to track down is gochugaru, the Korean red pepper powder or paste that gives kimchi its signature fiery bite. Luckily, gochugaru can be purchased online.
Kimchi’s tangy and spicy flavor makes it an ideal addition to all kinds of recipes. Use it to top your bowl of noodles, crispy rice, or ramen, or as a topping for hot dogs and grilled sausages. It’s even great in grilled cheese sandwiches if you’re looking for a twist on a classic.

Kefir

Kefir has been enjoying some well-deserved exposure and a surge in popularity in North America over the last couple of years. Kefir is essentially a drinkable yogurt-style fermented beverage that can be made from cow, goat, sheep, coconut, soy, or rice milk. Kefir boasts many of the same health benefits found in other fermented foods, including plenty of gut-healthy probiotics that support improved immune responses.
One of the main differences between kefir and cultured yogurt, though, is the method by which it’s made. Creating a batch of kefir involves adding milk to kefir grains (combined yeast and dairy strains) and letting it ferment for at least 24 hours. Kefir may be a good option if you suffer from lactose intolerance, although digestive responses will vary from person to person, so it’s advisable to begin by ingesting only small amounts of kefir if you’re worried about an adverse reaction to lactose.
Kefir is available plain as well as in fruit and other flavors. As with cultured yogurt, it’s important to make sure kefir hasn’t had excess sugar, preservatives, or fillers added before deciding it’s a healthy addition to your diet.

Sourdough

It may surprise (and delight!) you to learn that sourdough bread is actually a fermented food with many of the same health benefits as the others on our list. The sourdough method of baking bread is an ancient one. It began with the observation that when flour and water are combined and left to sit, they’ll eventually begin to ferment. Nowadays, sourdough starters (which can easily be made at home) are left to ferment for several days before being added to a bread recipe.
Fun fact: Sourdough starters are sometimes passed down for generations and can survive to be well over 100 years old! Even more importantly, sourdough bread is easier for your systems to digest because the bacteria in the starter predigests the starches in the grains and breaks gluten down into more easily-digestible individual amino acids.

Kombucha

Another example of fermentation that’s been around for thousands of years, kombucha is made of green or black tea that has had bacteria and yeast added to it. The tea is allowed to ferment for at least a week, during which time a mushroom-like SCOBY—which stands for symbiotic culture of bacteria and yeast—forms. Small pieces of SCOBY can be broken off and added to more tea so that the fermentation process can begin all over again.
Kombucha has similar gut-health benefits as other fermented foods and boasts an impressive level of antioxidants because of its tea content. Kombucha has a pleasantly tangy taste and soda-like effervescence that it makes it perfect for people just getting into fermented foods. Its huge increase in popularity over the past decade has made it just as likely that you’ll find kombucha at a gas station as a natural foods store.

What to do if You Find the Taste of Fermented Foods Too Strong

Fermented foods absolutely have a distinct tanginess that you might find overwhelming if you’re just beginning to explore the world of fermentation. Before writing off fermented foods for good, Kirsten says her biggest advice is not to be scared or intimidated. “We’ve grown up with germ theory and refrigeration so it natural that it is uncomfortable for folks to leave things on their counter to get bubbly on purpose.”
It’s also important not to get fixated on a certain type of fermented food. If one doesn’t work for you, there are plenty of other options to consider. She says, “Maybe you will never like sauerkraut but you do like fermented mustard, or hot sauce is your game and you put it on everything anyway. Trade out Sriracha for a fermented version and all the flavor is there combined with all the enhanced individual benefits of the ingredients. How cool is that!”
It’s also possible to include fermented foods in your diet by masking their flavor in a recipe. For example, kefir is an amazing addition to smoothies and is virtually unrecognizable when blended with other ingredients. Halve or completely replace the mayonnaise used in dips and chicken salad sandwiches and add cultured yogurt in its place. If you’re making a meat-based chili, substitute a third or half of the ground meat with crumbled tempeh. No one will even notice it’s there in the midst of all the other ingredients.
The bottom line is that—regardless of your taste or experience with foods that are full of healthy bacteria—fermented foods are for everyone.

My typical workday morning used to be a rushed affair. My husband leaves before me and I’d get up with him to start the life machine coffee pot. Instead of getting ready like a responsible adult, though, I’d snuggle back in bed as soon as he left. I never meant to fall back asleep. I just wanted to rest and scroll through my social media updates (hey, something important could have happened at 2:00 a.m.!).
I’d inevitably wake up with about 20 minutes to get myself together and make it to work on time (cue the Saved by the Bell theme song).
A nutritious breakfast was the last thing on my mind, and I was lucky if I remembered to grab my freshly brewed coffee on my way out the door, much less a pop tart.
Most mornings I’d stop by my favorite convenience store and grab a protein shake for breakfast, which I thought was the same as a meal replacement shake.
It turns out I wasn’t choosing the healthiest shake option, so I spoke to diet and nutrition experts to get the scoop on meal replacement shakes.
Here’s what you really need to know:

One of these shakes is not like the other.

Meal replacement shakes can be considered protein shakes, but not all protein shakes can take the place of a meal.
Amy Goodson, a registered dietitian in Dallas, Texas, says, “Many times protein shakes are nothing but protein and water and can be under 250 calories, whereas a meal replacement is … closer to a meal, so 350 to 500 calories.”
No wonder I’d have to break out my emergency granola bars an hour into the workday on my protein-shake-for-breakfast diet!
[related article_ids=1003593]
According to Gisela Bouvier, registered dietitian nutritionist and owner of B Nutrition and Wellness, the main difference between protein shakes and meal replacement shakes, such as the popular line of Soylent meal replacement options, is that meal replacement shakes “contain carbohydrates. A protein shake usually contains very limited carbs and is primarily consumed post workout. A meal replacement shake can be consumed at any time.”
So what should be in your meal replacement shake?
It depends.
Meal replacement shakes can be used for a variety of health goals, lifestyle coach Kate Martino tells HealthyWay. “For example, some are for diabetic blood sugar control, some are for reaching fitness goals, and some are for calories when a person is unable to eat enough to meet their needs.”

Hey, what’s in this shake?

“A meal replacement shake is … meant to serve as a replacement to a traditional whole-food meal,” says Paul Salter, a registered dietitian and weight maintenance expert and the former nutrition editor for Bodybuilding.com, which bills itself as the world’s largest online health and fitness store.
So what does that mean exactly?
Molly Cutler, a holistic nutritionist and certified health coach and owner of Molly Cutler Health, explains:
“A meal replacement shake is a smoothie that incorporates the necessary amounts of macro and micro nutrients … that will keep you satiated for several hours, balance your blood sugar, and give you a strong dose of antioxidants and fiber to aid in digestion and microbiome proliferation.”
She continues:
“A high quality meal replacement shake should have between 20 and 25 g of clean protein from an organic protein powder, about 10 to 15 g healthy monounsaturated or saturated fat, 6 to 8 g fiber, limited fruit (1/2 cup max), and unlimited vegetables for phytonutrients.”
Nutritionist Charles Passler says that meal replacement shakes “can be just a stone’s throw from absolute junk.”
If you’re not sure your meal replacement shake contains the right kind of nutrients, Passler has some tips on what kind of ingredients to put in your shakes:

• The protein source in your meal replacement shake should provide a complete amino acid profile like whey or egg. If it’s a vegetable protein like rice or peas, then additional branch chain amino acids (BCAAs) should be added to the [meal replacement shake] to create a complete amino acid profile. BCAAs help maintain muscle mass.
• The carbs in the meal replacement shake should be at least 30 percent from fiber. Some examples of fibrous carbs include most green veggies, like broccoli and spinach.
• The fats should be exclusively or at least mostly “monounsaturated,” like the kind found in olive oil and/or “polyunsaturated,” found in foods like many nut butters.

Are meal replacement shakes actually good for you?

Some meal replacement shakes are downright delicious, but are they actually healthy?
“They can be,” says Goodson, “But many meal replacement shakes are not enough calories and leave people feeling hungry soon after, while some may have more calories than an individual needs. The goal with eating is to consume as much whole food as you can, and meal replacements can often have lots of additives and other things to make them taste good, not necessarily more healthy.”
Most nutritionists agree that homemade meal replacement shakes are the best option so you know exactly what is in your shake.
Cutler tells HealthyWay:
“The easiest way to know exactly what’s going in to your meal replacement shake is to prepare it at home. Experiment with delicious fats like coconut butter, peanut butter, nuts, and olive oil. Find an organic animal-based or organic vegetarian or vegan protein you enjoy. Keep chia seeds and flax seeds around for fiber. Stock up on dark leafy greens for green shakes, frozen zucchini and cauliflower for extra creamy shakes, and steamed and then frozen starchy root veggies like sweet potato and squash for more warming shakes in colder months.”
Martino recommends adding in “fruits, greens, an unsweetened/unflavored protein powder, a healthy fat (coconut milk, nuts, nut butter, or avocado), and water or milk. If extra calories are needed, you can add in an extra fat and even oats too.”
Due to my perpetual lateness, ready-made shakes appealed to me, which is why I ended up buying those less-than-healthy gas station protein drinks.
If you do have to buy prepared meal replacement shakes, Martino says to watch out for unhealthy ingredients.
“The unhealthy parts of meal replacement shakes are the low quality ingredients, such as sugar and artificial sweeteners, heavily processed proteins, flavorings, preservatives, and thickeners.”
Salter agrees. “If selecting a store-bought [meal replacement shake], make sure that there is at least 20 g of protein. Protein helps to slow digestion, thus positively impacting your appetite and helping to steady energy levels for the hours to come. Also, make sure the one you choose isn’t a calorie bomb—it shouldn’t be pushing over 1,000 calories.”
In addition, Salter says to check the nutrition label for store-bought shakes that contain trans fats and saturated fats. Coupled with a high sugar content, a meal replacement shake could easily turn into a calorie-laden milkshake instead.

Before you stock up on shakes, read this.

If you’re too busy to stop for a nutritious meal, a meal replacement shake can be a good option.
“A meal replacement shake is valuable because it presents a convenient form of nutrition that is easily consumed hassle-free,” says Salter. “This is advantageous versus no meal at all because the longer you go without food, the harsher the impact on focus, energy levels, and your appetite. Often, going long periods without food leads to binge-like eating behaviors. A meal replacement shake can help [avoid] that issue and keep you full and energized between your main meals.”
In addition, meal replacement shakes might help people struggling to lose a few extra vanity pounds.
Goodson tells HealthyWay, “For many people, meal replacement shakes help with portion and calorie control. Controlling calories can help people with weight loss and/or weight maintenance goals.”
However, there can be some downsides to meal replacement shakes, especially if they’re premade.
Registered dietitian and certified diabetes educator Vandana Sheth, who is a spokesperson for the Academy of Nutrition and Dietetics, tells HealthyWay, “While [meal replacement shakes] can be part of a healthy weight loss/maintenance program, they don’t necessarily provide you the lessons to follow when confronted with food decisions.”
It can be all too easy to grab a handy store-bought shake from the fridge—and even easier to follow that shake up with a hobbit-style second breakfast a couple of hours later. If you don’t pair meal replacement shakes with healthy nutrition guidelines, you could see numbers on the scale tick up instead of down.
Sheth says that if you’re using meal replacement shakes as a weight-loss tool, then “it is important to also understand how to eat right so that when you transition off the meal replacement shake you continue to be successful.”
Additionally, ready-made meal replacement shakes can contain a lot of synthetic ingredients, which aren’t necessarily bad for you—but aren’t good either. David Friedman, who is a naturopathic physician and author of the book Food Sanity: How to Eat in a World of Fads and Fiction, says “I personally prefer meal replacement shakes that are formulated with natural, whole foods vs. synthetic nutrients like artificial vitamins, colors, additives, and chemicals. Whole food ingredients provide a much better balance of nutrients.”
How can you tell if your shake is all natural?
“If you see chemicals or words listed that you can’t pronounce, this usually means they aren’t natural,” says Friedman. “Instead, look for products that contain fruits, veggies, legumes, or grains, which means you are consuming ‘real food’ and not ingredients created by chemists in a lab.”

What’s the bottom line on meal replacement shakes?

Most of the nutritionists I spoke with recommended that meal replacement shakes not take the place of whole foods on a daily basis.
“I actually prefer the term ‘meal enhancement’ shakes instead of ‘meal replacement’ shakes,” says Friedman.
It’s not healthy to replace more than one meal per day with shakes. Although shakes can be good for you, they’re no match for a nutritious meal.
Instead, Salter recommends that meal replacement shakes should be “used on an as-needed basis, not as the foundation of your day.”
If you have the time, Salter says, “You’re better off combining multiple healthy, travel-friendly snacks to meet your protein, carbohydrate, and fat goals for meals on the run. Convenient, easy-to-travel with snacks include: whey/casein protein, Quest protein bars, Quest protein chips, beef jerky, lean deli meat, low-fat Greek yogurt, oats, fruit, nuts, seeds, nut butters.”
Goodson agrees. “As a registered dietitian, I recommend people eat whole, nutrient-rich foods when they can and save items like meal replacement shakes and protein bars for more on-the-go situations. If one meal a day seems more rushed, then a meal replacement shake can be a fine option.
It’s okay to also purchase ready-made meal replacement shakes like Soylent for those days you just can’t seem to get it together, but just don’t make them part of your daily routine.
If you do want to incorporate meal replacement shakes in your daily routine, homemade is the healthier option.
But chopping, measuring, and blending in the morning?
Please. Ain’t nobody got time for that. Instead, try preparing ahead for hurried mornings.
“The possibilities for meal shakes and smoothies are endless,” says Bouvier. “All non-frozen ingredients can be prepped in containers with frozen ingredients (if any) can be added the morning of and then blended very quickly prior to drinking. You don’t want to blend ahead of time, as ingredients can separate.”
Martino agrees and shares her secret hack for prepping shakes ahead of time: “Fill single-serve lunch baggies with fruit and greens for each smoothie and keep in the fridge. Each morning, empty the baggie into the blender and add liquid, protein, source of fat, or other ingredients and blend. Then pour into a to-go container. It takes maybe a minute or two this way and will be peak freshness and nutrient dense.”
Feel like incorporating a meal replacement shake into your weekday routine?
Try these healthy recipes at home for a nutritious meal on the go!

When hunger pangs first hit, they can take you by surprise. We’ve all been there. You’re sitting in a quiet college classroom during a big final or—worse—in an important job interview. Your stomach starts rumbling and the harder you try to get it to shut up, the louder and more demanding it gets. It’s embarrassing and unnerving. What does it want?
Is that growl in your stomach a sign of a building bellyache or is your body just screaming, “feed me”? The truth could be a little bit of both!
Some people refer to hunger pangs as “hunger pains,” and it’s not just because the two words sound so similar. When your body is starting to feel hungry, a hormone produced in your stomach and small intestine called ghrelin kicks into play.
Dubbed an “appetite increaser” by doctors, tells your stomach to release the enzymes that prep it for food. That’s what causes your stomach to sound like the Gremlins from the ’80s horror flick (note the similar name!), and it can get pretty uncomfortable.
So, what should you do when your appetite kicks in and you’re struggling to keep the growl of hunger pangs quiet? Should you give in to your cravings or call a doctor?
Here’s what the experts have to say about what to eat, when to eat, and when to get help.

What is a hunger pang, anyway?

Technically, if you’re feeling pain in your stomach when you’re hungry, it’s because stomach acids are attacking the stomach lining, says Sandra Arevalo, director of nutrition services and community outreach at the South Bronx Health Center in New York City.
Ghrelin tells the stomach to release acids that will break down the food you eat. But if you’re not sending your stomach a hamburger or some cheese for the acids to work on, they have nothing to do but start to go after the lining of your stomach.
True to their name, hunger pangs can be caused by actual hunger. If you don’t stick to a regular eating schedule, your body will eventually protest in the form of a rumbling in the tummy.
That’s why we tend to feel hunger pangs when we’re dieting and denying our body the amount of food it’s used to or when we’re busy and forget (or don’t have time) to eat.
The reasoning is pretty simple: The body uses food for energy. If we don’t supply it with energy, the body warns us that we need to refuel. The hormone stimulates our appetite, so we will chow down to satiate it.
Unfortunately, though, hunger pangs don’t just crop up when our bodies actually need food. Ghrelin works hand in hand with insulin, the hormone that the pancreas releases to keep your blood sugar on an even keel. When insulin levels increase, ghrelin tends to decrease.
On the other side of the same coin, when your insulin levels drop, your ghrelin levels spike. That’s why eating a whole bunch of junk food can fill you up for an hour…only for your body to get hit with cravings to eat again.
“If [you’re] eating sugary and highly processed meals, your blood sugar spikes quickly, and your body releases a lot of insulin, which does it job quickly,” explains Melanie Wirth, a registered dietitian with Taher Food Services in Minneapolis, Minnesota. “Then you have a crash!”
In other words, your insulin levels will bottom out, and ghrelin will be released, triggering stomach acids and eventually your appetite…even though you just ate an hour ago.
Other reasons you might be feeling that ache in your midsection? Some medications, especially antidepressants, can cause ghrelin releases in the body, Arevalo says.
And if you’re not getting enough sleep, your body may punish you for it. Researchers have found that even a single night of sleep deprivation can make your body kick up the cravings. Thirst can also mimic hunger, with your tummy rumbling to tell you it that what it really wants is a glass of water (or six).

What if it’s something else?

Any time you feel pain in the gut, it’s normal to wonder if you’re coming down with a virus or you’ve been hit by [linkbuilder id=”2274″ text=”food poisoning”]. And it’s no different when you’re dealing with hunger pangs.
When ghrelin starts doing its dirty work in your belly, the symptoms of hunger can seem like symptoms of something more insidious.
So how do you tell the difference between hunger and something more serious?
Take note of how you’re feeling overall, says Vanessa Rissetto, a registered dietitian from New York City. “Hunger pangs normally leave you with an empty feeling in your stomach,” she says.
Hunger is often (although not always) accompanied by feelings of lightheadedness or dizziness, which can be related to the insulin crash that your body is experiencing or a lack of energy due to the lack of food to sustain the body’s needs. You may also feel irritable, Arevalo says, hence the popular term “hangry” (a portmanteau of hungry and angry).
On the other hand, if you’re experiencing nausea, diarrhea and/or fever along with that stomach pain, it’s probably time to pick up the phone and call your doctor.
“Hunger will never give you a fever. Hunger will not give you diarrhea,” Arevalo points out.
Even if you have deduced you are hungry (rather than coming down with the gastrointestinal virus that’s been making the rounds at your office), take note of how often you feel hunger pangs. If you experience hunger symptoms often, it’s still important to talk to your doctor.
Frequent hunger issues alone are not normal and could be a sign that you need help. It’s why Arevalo says everyone who is embarking on a diet change should consult with a medical professional who can help them craft a nutritional plan that is right for their body and their needs.
Not trying to change up your diet for a weight loss plan? It’s still important to regulate your meal schedule. Researchers have found that not eating at regular mealtimes doesn’t just cause wacky ghrelin levels. It also causes us to choose foods that aren’t as healthy as the stuff people chow down on when they stick to a schedule.

Am I really hungry?

It may be easy enough to deduce that you’re hungry when you’ve been running around getting things done and haven’t taken a second to nosh, but it’s not always that simple. Sometimes the brain will be telling the body it needs to eat, even when the stomach isn’t presenting those hunger pangs.
That’s when Arevalo tells her clients to sit down and think about what they’re feeling. “Are you feeling the desire to eat more as a pain in your stomach or is the pain in your head?” she asks clients.
If your stomach is uncomfortable and/or making noises (remember the Gremlins), then it’s probably true hunger. If it’s not, then your brain could just be pushing emotional hunger.
If you’ve ever wolfed down a pile of fresh-baked chocolate chip cookies because they smelled soooooo good, you know this one firsthand. Just smelling something delicious can trick our bodies into thinking we’re hungry, while seeing food on a billboard or in a TV commercial can trigger our appetites (and our salivary glands). The hunger may all be in the brain, but it can certainly feel like we need to eat ASAP, which often leads to overeating.
Your mental health can also play a role in emotional hunger. Studies have shown that stress, lack of sleep, and other negative experiences can make our bodies feel like they’re in desperate need of food. Your appetite might truly have increased, and you might feel yourself craving something sweet or salty.
The difference, however, is that hunger pains that are felt in the stomach indicate your body actually needs food for energy, Arevalo explains. A craving that’s coming from your brain, on the other hand, is purely emotional. If you can power through it, your body won’t suffer from lack of nutrition.
If you’re sure the feeling isn’t rooted in your emotions, you’ll also want to check in with yourself to determine whether you’re dehydrated. When was the last time you drank some water? Have you been drinking alcoholic beverages, which tend to be dehydrating?
“A lot of times we feel hungry, but we just have thirst and can’t differentiate,” Rissetto explains. That’s because the symptoms of thirst mimic hunger. You can get shaky, irritable, even have pain in your stomach.
Rissetto recommends you drink a tall glass of water, then wait 20 minutes to see if the pains or food cravings go away. If they do, it’s likely your body was just crying out for water. It’s a good reminder to up your intake.

How to Curb Those Cravings

Once you’ve figured out that you’re hungry—and not just craving that bag of chips in your desk drawer because your boss was acting like a jerk and you aren’t sure how you can get all your work done and still get out of the office by 6 to pick up your kid—the obvious fix for hunger pangs is to eat. Right?
Hold on just a second. You don’t need to go running for the kitchen, Wirth says. Nor should you. Even hunger pangs aren’t a sign that you need to eat immediately or else. Instead, you need to take a few minutes to consider your options.
When your stomach is growling, your head is dizzy, and you’re feeling cranky, it’s easy to grab junk food. In fact, scientists say we’re more likely to give in to our worst cravings when we’re in the throes of hunger.
That’s in part because those foods are fast and easy (what could be simpler than grabbing a candy bar, opening it up, and eating?), but Arevalo says it’s also because of the way our body processes different foods. The body can digest carbohydrates much more quickly than proteins and fibers, so we tend to crave carbs that will give our hungry body a fast fix. Of course, then there’s the inevitable insulin crash an hour or two later, and the resulting hunger pangs.
If you just ate recently and need to eat something small to quiet your growling stomach or you don’t have time for a full meal, Wirth says you should eat “hearty snacks that include some protein and healthy fats.”
Protein-laden eats take longer to digest, which means the stomach will feel fuller longer, and you can avoid that ghrelin release. Meanwhile, researchers have found that foods high in polyunsaturated fats, such as walnuts and fish, can actually work against ghrelin and suppress appetite.
Carbs aren’t completely verboten, but Wirth warns they need to be “complex carbs” like oatmeal or whole grains to “increase satiety and prolong the release of ghrelin.”

Some easy (and healthy) snacks for shutting down hunger pangs:

• Baby carrots and hummus
• Nuts
• Veggie smoothies
• Low-fat cheese and an apple
• Black bean dip with sliced sweet peppers
• Soy bean dip with celery sticks
• Apple wedges and peanut butter

How to Avoid Hunger Pangs

Once you know what causes them, avoiding hunger pangs is fairly simple. Talk to your doctor or dietitian about crafting a healthy balanced meal plan and eat at regular intervals instead of skipping meals.
And while it may seem obvious, feeling hunger pangs is just another reminder to avoid junk food whenever possible, lest you get caught up in the vicious cycle of insulin/ghrelin releases.
“The more sugar you eat, the more ghrelin may be released,” Rissetto points out. “Limit your intake of sugar if you are always feeling hungry! If you’re always eating sugar/’junky carbs’ you spike your insulin levels, which ultimately crash quickly, leaving you hungrier than before and craving … more ‘junky carbs’!”

It seems like every time I browse Facebook or Pinterest I’m introduced to yet another food that falls into the “super” category. From chia seeds to watermelon to wild salmon, these foods are no longer merely healthy, they’re super. It’s incredibly easy to fall into a superfood trap, when shopping for food becomes all about intentionally seeking out superfoods over what you perceive to be mere “regular” food.
But is the term superfoods just a marketing ploy? And how many of their supposed health claims have actually been proven?
A fixation on superfoods can be costly not only to your wallet but potentially to your health. Let’s take a look at the history and usage of the term superfood and explore some examples of foods that live up to their hype (and some that don’t).

Superfood: Unpacking a Loaded Word

The widespread use of the term “superfood” to describe a food with a multitude of nutritional benefits is relatively new. According to an article in The Guardian, the superfood trend began as a strategy to market blueberries and pomegranates.
In the article, researcher Jeremy Spencer, PhD, of the University of Reading, argued against the usage of the term superfood and said, “Not only is it completely misleading to break a food down into its component parts and study those one by one, but it is impossible to predict the reactions of individual metabolisms to specific foods. Apart from the fact that the effect of the whole food may be more [than—or quite different from—] the sum of its parts, it is impossible to say each person will have the same physiological result.”
The concept of seeing food as the sum of its parts rather than as a whole is central to the idea of a superfood; instead of eating for pleasure you’re basing your diet on individual nutritional characteristics, some of which are still scientifically unproven.
Benjamin Sit, a registered dietitian with a focus on sports nutrition, agrees with Spencer’s stance. He believes that superfoods are a “marketing ploy to describe foods with high amounts of vitamins, minerals, and nutrients when compared to other similar foods. The primary issue is that the body can only absorb what it needs, so in many cases not all the nutrients are even absorbed when eating superfoods. That doesn’t mean that people shouldn’t include them into their diet but that these superfoods are a healthy addition to a balanced diet.”
Sit also says that despite people’s best efforts to eat a healthy diet made up of superfoods, this kind of eating plan can lead to an unbalanced diet. He cites instances in which people have gone “overboard with superfoods like quinoa or matcha to be ‘healthier,’ but they tend to overdo it and it throws the entire diet off balance. Healthy eating is about finding your personal balance, it’s not about taking huge quantities of goji berries!”

The High Cost of Superfoods

Foods that have been deemed “super” often have a higher cost than similar foods that might actually have equal or even greater nutritional value. Superfoods that are considered exotic, such as matcha, agave nectar, açai berries, and royal jelly, can be incredibly expensive and have no real scientific studies to back their supposed health claims. Even more run-of-the-mill superfoods such as kale, coconut water, and kimchi have cheaper alternatives, as illustrated in an infographic on HuffPost. Remember, just because certain superfoods might have a higher price tag doesn’t mean they have more to offer in terms of nutritional benefits.

The Environmental Impact of Superfoods

Any time a specific food gets positive media attention, it tends to go up in popularity, but where does that leave the people who grow and produce the food—and what is the impact on their environment? Sales of avocados have doubled since 2005, according to a 2015 article in The Washington Post, and although we all may love avocado toast and guacamole, the spike in avocado’s popularity has had a profound impact on deforestation in central Mexico.
Almonds are another so-called superfood that have had a negative effect on the environment. About 80 percent of the world’s almond supply comes from California, a state that is now known for its perpetual problems with drought, and it takes one whole gallon of water to grow a single almond to maturation. When shopping for foods based on their nutritional merit, it’s still important to buy local and in-season whenever possible. This will decrease negative environmental impact while supporting local farmers.

Superfoods That Live up to Their Super Reputation

Despite the shaky nature of the term superfood, there are certain foods that not only taste delicious but also have evidence-based nutritional benefits.

1. Greek Yogurt

One of Sit’s favorite superfoods is Greek yogurt. “I can’t tell you how much I love Greek yogurt! Aside from the creamy, thick texture; it’s an easy-to-prepare, high-protein snack with pro- and prebiotics,” he says.
What makes these pre- and probiotics so beneficial? Not only do these healthy bacteria keep your gut healthy and help regulate digestion, they’ve also shown themselves to be helpful in other areas of the body. One study concluded that dairy that contains probiotics helped skin remain younger looking (along with many other foods typically found in the Mediterranean diet, such as olive oil, fruits, and vegetables). Yet another study showed that yogurt-specific probiotics significantly helped with brain function and stress in women, adding credence to the saying “you are what you eat.”

2. Chia Seeds

Justine Chard, a registered dietitian and founder of Ever After Health, is a big fan of chia seeds. She says that their “high fiber content helps you to feel full and manage your blood sugars, and it’s a versatile ingredient to add to your meals and snacks.”
In case you’re unfamiliar with these tiny seeds: Yes, they’re the namesake of those Chia Pets advertised on TV. When they’re not growing into the shape of Bob Ross’ hair, chia seeds can be soaked in water or any other liquid until they expand into tapioca-like balls. A single 1 ounce serving of chia seeds contains 11 grams of fiber (95 percent of which is insoluble, which means it helps with regularity, problems with constipation, and hemorrhoids in addition to staving off hunger pangs, which can lead to potential weight loss). Add chia seeds to smoothie bowls or make a super tasty chia pudding for an energizing midday snack.

3. Wild Pacific Salmon

Diana Steele, a registered dietitian and owner of Eating for Energy, counts wild Pacific salmon among her proven superfood favorites. Not only is wild salmon a tasty addition to any dinner in need of protein, it’s also “a great source of omega-3 fatty acids, essential fats that are beneficial for the heart, brain, mood disorders, reducing arthritic pain, prevention of Alzheimer’s disease, and cancer.”
When shopping for wild sockeye salmon, look for fish that has been caught in Alaska, where finfish farming is outlawed. Enjoy sockeye salmon grilled, baked, or lightly poached either on its own or as a main protein in salads.

4. Kale and Swiss Chard

Your mother had it right when she told you to eat your greens! Steele is a huge fan of kale and Swiss chard in particular, and it’s easy to understand why they are favorites. With a single cup of uncooked greens coming in at only 36 and 7 calories respectively, it’s easy to load up on these healthy superfoods without worrying about overdoing it.
Steele makes a habit of including these greens in her diet because they’re “loaded with vitamin C, K, beta carotene, folate, potassium, calcium, and fiber. They also contain antioxidants and powerful anti-cancer phytonutrients called indoles.” Steele loves to eat her greens in chip form by making up a batch of kale chips; chopped Swiss chard can be sautéed or steamed and added to frittatas and pasta sauces.

5. Blueberries

Both Sit and Steele are huge proponents of the superfood benefits that come with eating fresh blueberries. Steele explains that much of the interest in blueberries comes from their bright blue–red color, which is indicative of high antioxidant levels: “Antioxidants protect our cells from free radical damage. Blueberries are associated with several health benefits, including reducing the risk of cancer and heart disease. They also contain tannins and, like cranberries, are known to help prevent urinary tract infections.”
Sit likes to enjoy blueberries by combining them with fellow superfood Greek yogurt; other ways to include blueberries in your diet include in smoothies, on top of oatmeal, and tossed in with green leaf or grain salads.

Foods That Don’t Live up to the Hype

1. Açai Berries

Perhaps one of the most overhyped so-called superfoods, açai berries are indigenous to South America and are constantly being touted for their high antioxidant levels and miracle nutritional properties. Are these berries really as incredible as marketers claim? It turns out, not really. Pomegranates and blueberries actually contain higher levels of antioxidants, and both are more readily available in the United States (and considerably less expensive than açai).

2. Wheatgrass

Wheatgrass shots seem to go hand-in-hand with eating for health, but are there actually any scientific studies to back up these claims? Praised for its generous amounts of vitamin A and C, iron, calcium, and magnesium, wheatgrass actually has a very similar nutritional profile to far less expensive and far more palatable greens such as broccoli and spinach when compared by weight.
Even worse, wheatgrass consumption causes many people to experience negative side effects, such as nausea, light-headedness, and headaches, which are often falsely said to be detoxifying effects from drinking wheatgrass juice.

3. Aloe Vera Water

Aloe vera water is marketed as a superfood in liquid form, and its advocates claim it boasts healing properties that cover everything from detoxifying your system to helping with digestive issues. However, a more in-depth look at aloe vera uncovers a long list of potentially damaging side effects that can accompany consumption of this beverage.
Negative side effects include diarrhea and stomach upset, lower blood sugar levels that could become problematic if you take medication for diabetes, and even kidney failure for those already on medication for kidney-related issues.

How to Eat a Super Diet Without Worrying About Superfoods

Eating a diet that’s rich in nutrients and health benefits doesn’t have to become a tedious search for the best of the superfood world. Sit thinks that the ideal approach to incorporating superfoods in your diet is moderation. He says:

A little bit goes a long way. Superfoods can be like fad diets; someone in the media promotes them and all of a sudden everyone is adding that superfood to their diets, sometimes unnecessarily. If you want to try out a superfood and want to watch your food budget, buy a little and incorporate into what you’re already cooking. A 10 lb bag of quinoa is out of your budget? Then try combining quinoa together with rice! Instead of making a goji berry smoothie, try sprinkling some goji berries in your oatmeal!

Chan agrees with Sit’s advice and adds that keeping it simple is often the best way to go in terms of healthy eating: “Eat your veggies! They are nutritional powerhouses that have been shown consistently in research to help prevent disease and make you feel good. When comparing the cost of veggies to other ‘superfoods,’ you are typically going to get more bang for your buck.”
Finally, Steele offers some practical advice for anyone looking to eat a healthier diet—with or without the inclusion of superfoods. “Always choose food first over supplements. Choose frozen when fresh is not in season. Eat tinned fish. Buy or grow your own in the summer and freeze it,” she says.
Perhaps the most important advice is to remember to find pleasure in the foods you’re eating. You’re much more likely to stick to a healthy eating plan if you think the food you’re eating is absolutely delicious, however you choose to enjoy it.