Buzz
Everybody aims to eat better, but the term “healthy” lacks a clear definition. Many other food-related buzzwords you see on packaging or promoted by influencers are equally vague. These terms are crafted to evoke emotions about your choices, offering little to no practical value or insight.
“Clean”
“Clean” is at the top of the list. It merely represents “foods I want to believe are good,” creating a false division. These foods are “clean,” suggesting that others are...dirty? Unless we’re talking about an omelet that fell on the floor, this distinction is utterly meaningless.
The terms “inflammatory” and “anti-inflammatory” are often used in discussions about health, but they carry significant implications for understanding how the body reacts to different conditions.
Inflammation is a complex process that plays a crucial role in protecting the body, aiding in the repair of tissues, and combating disease. While inflammation is typically associated with negative effects, it is not inherently harmful. In fact, it has been suggested that preventing inflammation could help lower the risk of certain health issues, especially those linked to heart disease.
Although the idea is intriguing and has some backing, there is limited proof connecting specific diets to inflammation, which then correlates to health outcomes. Many assumptions about what foods cause inflammation stem from lab research or broad population studies, which don’t allow for precise conclusions about individual foods’ effects.
The term “real sugar” has become a point of debate in recent health discussions.
Cane sugar is gaining popularity because it’s seen as a healthier alternative to high-fructose corn syrup, but the nutritional difference between cane sugar (or beet sugar) and HFCS is minimal. Both contain roughly equal parts glucose and fructose. The term ‘high fructose’ in HFCS simply refers to the fact that it contains more fructose than standard corn syrup, which is predominantly glucose.
If you plan to argue that high-fructose corn syrup has 55% fructose instead of 50%, I’ll ask how much sugar you’re actually consuming that you believe such a minor 5% difference in the makeup of your sugar intake will have a significant impact in real life.
When you see the terms 'multigrain' and 'grams of whole grain' on labels, it's important to understand what they actually mean.
There’s nothing wrong with multigrain bread (I personally enjoy it), or products labeled as seven-grain or nine-grain, but 'multigrain' doesn’t necessarily mean 'whole grain.' If you're looking to increase your fiber intake and consume more whole grains, you should focus on foods that are 100% whole grains, not those made from refined flours of multiple different grains.
These labels are relying on you associating the word 'grain' with healthiness without fully considering what it actually represents. The same goes for labels that boast a certain number of 'grams of whole grain.' While we all should aim for around 30 grams of fiber each day, whole grains are a great source of this, but 30 grams of whole wheat flour, for instance, contains just about 3 grams of fiber.
The term 'net carbs' has gained popularity, but it’s important to be cautious about how it’s used and what it really means.
"Net carbs" is essentially a way of saying that not all carbohydrates in food are equal. This concept stems from a well-intentioned belief: an apple with 10 grams of sugar and 3 grams of fiber shouldn't be treated the same as a handful of Skittles, which are mostly sugar with little nutritional value.
You don't need a calculator to recognize that the apple offers far more nutritional value than the candy. Reducing food to its macronutrient breakdown misses the bigger picture, which is why companies like Atkins promote shakes and bars low in net carbs. The simpler approach would be to consume whole foods that satisfy your calorie requirements.
"Gut health"
It's true that the microbes in our intestines play a vital role in our well-being, and disruptions to their delicate balance can lead to health issues.
However, this is still an evolving field of study, and scientists have not yet figured out exactly what defines a "healthy" gut versus an "unhealthy" one. We don't have enough knowledge to claim that a particular diet will instantly make your gut microbes thrive.
"Processed"
Similar to the term "clean," this label is often used to criticize more affordable or accessible foods, while simultaneously elevating the perceived quality of what's on the speaker's own plate.
Even the most well-researched attempts to define "processed" foods encounter both philosophical and nutritional challenges. For example, the NOVA classification deems hard liquor more processed than wine, but does that really mean wine is healthier? It also categorizes canned vegetables as processed while considering frozen vegetables not processed, among other questionable distinctions.
"Volume"
The concept behind high-volume eating is that some foods have a greater capacity to fill you up than others. So, proponents of volumetrics suggest eating foods like salads or soups, as lettuce and broth can provide a sense of fullness with fewer calories.
This might be true, but these foods aren't providing much in terms of protein, vitamins, or other essential nutrients. While your stomach might be satisfied temporarily, your body is too clever to be deceived in the long run. An hour after that basic salad, you'll likely find yourself hungry again—and this time, it might be a good idea to give your body some protein, healthy fats, and more nutrient-dense carbs.
