You’ve most likely heard the term “superfoods” to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life — but what are “superfoods” and what makes them so super?

The term “superfood” is used a lot, but what does it mean? The official definition just means a food that is nutrient dense but this can mean different things to different people.

WHAT IS A SUPERFOOD?

There is no exact definition of what makes a “superfood.” However, superfoods are nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colours and smells), vitamins and minerals. Most superfoods are plant-based.

BENEFITS OF SUPERFOODS

The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.

Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fibre, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.

OVER-HYPED SUPERFOODS

Some of the foods that marketers reference as “super” are anything but. Or, they just have mediocre nutrition that is over-hyped.

A good example of an overrated food is kale. That may bring gasps, because it seems to be everywhere these days. You know the hype has climaxed when even McDonald’s is testing it out!

So why do we say kale is overhyped? Because the measure of its antioxidant content (Oxygen Radical Absorbance Capacity – known as ORAC) is 1,770 per 100 grams. Sure, that’s good, but it’s by no means amazing. Red leaf lettuce is 2,426 and you don’t hear anyone talking about that.

EATING A WELL-BALANCED DIET

It’s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can be detrimental to your health and prevent you from getting all the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.

A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes, and nuts while limiting the intake of sodium, bad fats, and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health.

“Food IS medicine.”

What follows are the 10 best superfoods not based on hype, but rather on measurable antioxidant content.
We’re not listing the all-time top 10 here, because those aren’t always economically feasible or practical to eat in large quantities. For example, chaga mushroom extract has tested as high as 146,000, but 100 grams costs £100 and it can have poor bioavailability.

Our list are the top foods that balance the antioxidant content with price and availability. Both men and women, endurance athlete and desk jockey, whoever you are you can benefit by adding these to your diet. All are vegan, gluten free, and raw (or can be obtained raw).

TOP 10 SUPERFOODS

1. SUMAC

This is the most under-the-radar superfood you will find. A spice primarily found in Middle Eastern cuisine; it has an antioxidant measurement that literally raises the bar of the chart… because no other food is higher!

At 312,400 it’s 176 times higher than the overrated kale. But remember this is a spice, so eating 100 grams of it (versus 100 grams of kale or lettuce) would be quite difficult. But since its ORAC is so high, fortunately a little does a lot. Try sprinkling a teaspoon on your salads, pastas, rice, or pretty much anything else that could mesh well with its lemony-salty taste.

2. COCOA

This may not be the most exotic, but it is one of the most potent! The ORAC value of dry, unsweetened cocoa is 55,653 per 100 grams. That’s over 10x higher than blueberries.

Keep in mind those test results are based on pure cocoa. So, we’re not talking about the highly processed stuff. Most of the antioxidants in chocolate are destroyed when heated during the stages of processing them for sweets and other junk food.

Your best bet, when not consuming the powdered form, is to stick with organic – and ideally raw – dark chocolate bars. As in, the darker the healthier.

3. INDIAN GOOSEBERRIES

We all hear the hype about acai – which yes – does qualify as a superfood. Why then do we not ever hear about Indian gooseberries which have over 2x the antioxidants of acai? Probably, the reason is that no one sells them. So, where, and how do you buy them? Fortunately, you can buy the powder of Indian gooseberries. Since its shelf- stable when stored in a zipped bag, it’s a versatile nutritious food you can have handy at home or work to health-ify your meals by sprinkling it on.

4. CEYLON CINNAMON

Regular (cassia) cinnamon has an extremely high ORAC of 131,420 so why are we insisting on the Ceylon variety instead? Because cassia cinnamon’s side effects include liver toxicity.

A substance in it – coumarin – damages your liver. Not everyone is particularly susceptible to this liver damage, especially if consumed in typical quantities.

If you want to start supplementing with cinnamon for health benefits, go with the Ceylon variety because the amount of coumarin is minuscule in comparison.

5. PECANS

Because they’re not an exotic nut, you don’t hear them raved about like other health foods. That’s too bad, because pecans are the highest antioxidant nut. How does it compare:

NUT Oxygen Radical Absorbance Capacity – orac

• Pecans – 17940 orac
• Walnuts – 13541 orac
• Hazelnuts – 9645 orac
• Pistachios – 7675 orac
• Almonds – 4454 orac
• Peanuts – 3166 orac
• Cashews – 1948 orac
• Macadamia – 1695 orac
• Brazil – 1419 orac

Since pecans – like all nuts – are calorie-dense, this is not a superfood for weight loss. But whether you’re looking to maintain or lose weight, consuming them carefully in moderation shouldn’t be a problem.

6. TURMERIC

It’s astronomically high ORAC value of 127,068 isn’t the only reason this super spice should be on your list.
Turmeric is one of, if not the most, studied superfood.

The reason? Curcumin – the active ingredient/compound in turmeric – has been linked to several health benefits. It has been said that inflammation causes or contributes to almost every major disease Perhaps that is why studies have suggested turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer’s, Parkinson’s, and Multiple Sclerosis.

7. BAOBAB FRUIT

The Baobab tree grows natively throughout the continent of Africa, its fruit, seeds, and leaves have been used for traditional food preparations. Only recently has the western world taken notice – the European Union didn’t authorize it as an ingredient until 2008. The nutritional benefits? For starters, with a value of 140,000, it’s ORAC is about 40% higher than acai. More than 6x the vitamin C of oranges, 2x the calcium of milk, and high in potassium and phosphorous.

8. CHIA SEEDS

A noteworthy benefit of chia seeds is that they contain more omega 3’s than salmon. It’s been hailed as an ideal superfood for endurance athletes because of its ability to help with hydration – these seeds absorb up to 27x their weight in water.

Athletes also respect chia’s high protein content and excellent amino acid profile (containing all 9 essential). That makes it one of the best raw vegan superfoods for protein. Including them as a part of an overall high-fibre diet, you may find yourself losing weight by eating less. Oh, and their ORAC value? That’s nothing to sneeze at either. Black chia is 9,800 and white chia is 7,000.

9. SORGHUM

An ancient grain originally from Africa, sorghum is as versatile as wheat. But unlike wheat, sorghum is gluten-free and allergies to it are rare. It’s another good vegan source of protein.

What makes it even more special are its nutritional benefits. On per calorie basis, it has protein content that’s comparable to quinoa. Like most grains, it’s vitamin and mineral rich, but its ORAC value is an outlier. The most common, white sorghum, is quite good (2,200 – higher than kale). That’s impressive, but what really gives it superfood status are the red and black varieties, with values of 14,000 and 21,900, respectively.

10. PURPLE CORN

Last, but certainly not least, on our top 10 list is a specific type of corn. Yellow corn has an ORAC of 738. Blue corn is 2,960. Because of its high amounts of anthocyanins, raw purple corn has up to 10,800! The most ancient variety, Kculli, was a staple in the Incan empire in Peru. It’s still widely grown there today, with purple corn juice and flour for bread being popular food items throughout South America. On a commercial scale, it has only been sold in the United States for around a decade. A couple cereals, tortilla chips, and other products now use this ingredient.

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods. It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.

The Carnivore Diet eliminates all foods except meat and animal products. Thus, it’s lacking in numerous nutrients like fibre, loaded with salt and fat, and difficult to maintain. You should follow a well-rounded diet instead.

WHAT IS THE CARNIVORE DIET?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses. The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.
Some people state that the Carnivore Diet can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no research has analysed the effects of the Carnivore Diet.

HOW TO FOLLOW THE CARNIVORE DIET

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs. The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

It provides no specific guidelines regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

BENEFITS OF THE CARNIVORE DIET

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, sweets, fizzy drinks, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fibre carbs that don’t cause spikes in blood sugar is recommended.

IT CAN POTENTIALLY HELP YOU TO LOSE WEIGHT

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein can help you feel fuller after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

Some studies show that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs. However, you do not need to eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss.
Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

DOWNSIDES OF THE CARNIVORE DIET

Due to its highly restrictive nature and complete elimination of most food groups, there are many downsides to the Carnivore Diet.

HIGH IN FAT, CHOLESTEROL, AND SODIUM

Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed.

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analysed the effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

MAY LACK CERTAIN MICRONUTRIENTS AND BENEFICIAL PLANT COMPOUNDS

The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fibre, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

DOES NOT PROVIDE FIBRE

Fibre, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the Carnivore Diet contains no fibre, which may lead to constipation in some people. Additionally, fibre is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a few issues and may even be linked to weakened immunity and colon cancer. In fact, one study in 17 men with obesity found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets.
Overall, following the Carnivore Diet may harm your gut health.

MAY NOT BE SUITED FOR SOME POPULATIONS

The Carnivore Diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods.

Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women. Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

FOODS TO EAT

The Carnivore Diet includes only animal products and excludes all other foods. Specifically, someone on the Carnivore Diet can eat:

• MEAT: beef, chicken, turkey, organ meats, lamb, pork, etc.
• FISH: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
• OTHER ANIMAL PRODUCTS: eggs, lard, bone marrow, bone broth, etc.
• LOW-LACTOSE DAIRY (IN SMALL AMOUNTS): heavy cream, hard cheese, butter, etc.
• WATER

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

FOODS TO AVOID

All foods that do not come from animals are excluded from the Carnivore Diet. Restricted foods include:

• VEGETABLES: broccoli, cauliflower, potatoes, green beans, peppers, etc.
• FRUITS: apples, berries, bananas, kiwi, oranges, etc.
• HIGH-LACTOSE DAIRY: milk, yogurt, soft cheese, etc.
• LEGUMES: beans, lentils, etc.
• NUTS AND SEEDS: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
• GRAINS: rice, wheat, bread, quinoa, pasta, etc.
• ALCOHOL: beer, wine, liquor, etc.
• SUGARS: table sugar, maple syrup, brown sugar, etc.
• BEVERAGES OTHER THAN WATER: fizzy drinks, coffee, tea, fruit juice, etc.

While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

SAMPLE MENU FOR 5 DAYS

The Carnivore Diet is difficult to follow long term and does not offer much variety. Here’s a five-day sample menu for the Carnivore Diet:

MONDAY

• BREAKFAST: eggs, bacon, sardines.
• LUNCH: turkey burger patty, salmon jerky, beef tips.
• DINNER: filet mignon, crab, chicken liver.
• SNACKS: a small amount of Parmesan cheese, jerky.

TUESDAY

• BREAKFAST: shrimp, eggs, a small glass of heavy cream.
• LUNCH: strip steak, tuna fish, beef jerky.
• DINNER: lamb chops, scallops, beef liver.
• SNACKS: a small amount of hard Cheddar cheese, bone broth.

WEDNESDAY

• BREAKFAST: eggs, salmon, turkey sausage.
• LUNCH: beef tips, pork chops, mackerel.
• DINNER: turkey burger patty, a small amount of Parmesan cheese, bone marrow.
• SNACKS: hard-boiled eggs, shrimp.

THURSDAY

• BREAKFAST: trout, shredded chicken, bacon.
• LUNCH: beef meatballs, small amount Cheddar cheese, salmon jerky.
• DINNER: crab cooked in lard, filet mignon.
• SNACKS: sardines, beef jerky.

FRIDAY

• BREAKFAST: eggs, chicken, and turkey sausage links.
• LUNCH: lamb roast, chicken liver, pork chop.
• DINNER: flank steak, scallops cooked in butter, a small glass of heavy cream.
• SNACKS: bone broth, turkey jerky.

 

THE BOTTOM LINE

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.
It’s said to aid weight loss and several health issues, but no research backs these claims.
What’s more, it’s high in fat and sodium, contains no fibre or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.