Television, the internet, and magazines are all filled with eating trends that are purported to be “healthy” by someone or other.  And what was healthy yesterday (think, low-fat and aspartame everything from the 90’s) is now vilified as part of the problem today.  So, how do we separate the health from the hype?  I’ve done a little research into some of the latest trends and hope to shed light on some you should avoid and a few you might want to try!

 1. Juice or Water Fasts. Pretty much everyone is familiar with the fad of going on an all-juice or even water-only cleanse.  The idea is that you’re giving your body a chance to detoxify and remove impurities.  But the health experts say that this just isn’t so.  Your body’s liver, kidneys, and intestines do all the work you need to get rid of toxins and impurities.  So restricting your intake in this way isn’t going to help.  All that a juice or water cleanse is likely to do is leave you fatigued, dizzy, and hungry.  You might even lower your body’s metabolism by convincing it that you’re starving.  And any weight loss?  Sorry, that’s just water, and you’ll gain it right back when you start eating again.

 2. Extreme Diets.  Diet trends in the last few years have been all about the extremes—no carbs, carnivorous, no fat, raw vegan.  All of these extremes are supposed to help you lose weight and be healthier by: changing your metabolism, resetting the point at which you start burning fat, ridding your body of toxins (again), and other claims that just aren’t backed up by solid research.  Then why are they so popular?  I think we’re all looking for a quick fix that can get our weight down in a hurry.  But the experts agree: depriving your body of any of the key food groups (healthy carbs, fruits and vegetables, lean protein, healthy fats) is also going to deprive you of key nutrients, which can be harmful in the long run. It also can leave you vulnerable to such nasties as heart disease, bone loss, and even cancer.

 3. Super-Sized/ “Natural” Supplements.  Two other health food trends that you want to avoid is taking super-sized doses of vitamins, or herbal supplements that you haven’t carefully researched.  Following the adage that if “some is good, lots is better” is not only bad advice when it comes to vitamins, it can be dangerous.  Fat-soluble vitamins (think A, D, E, and K) can accumulate in your body to toxic levels, which makes exceeding the daily recommended dosage a bad idea.  For herbal supplements, the dangerous adage is “if it’s natural, it has to be healthy.” Not so, friends.  The Food & Drug Administration does not regulate the herbal supplement industry, so any claims to health benefits may not have any basis in science. Please carefully research any herbal supplements you’d like to try, and discuss them with a trusted health professional.

 4.  Gluten-Free Everything.  Somehow, gluten has gotten a bad rap in the diet industry, and “gluten free” has become associated with healthy.  A quick look at the labels of gluten free foods will dispel that myth, however, as gluten free foods typically have the same calories and nutritional profiles as their traditional counterparts.  It’s simple, friends.  Unless you have a gluten sensitivity, there is no benefit from avoiding it.  All you’re doing is buying more expensive (and sometimes less tasty) options of the same foods.

5.  Activated Charcoal. OK, I have to admit.  This one is just odd to me.  How exactly did we decide that if activated charcoal is administered in cases of accidental poisoning, then it must be good for you as a general rule?  Here’s a great example of a “natural” substance that isn’t really safe.  Much like it binds to poison, it can also bind to vitamins, nutrients, and medications (like antidepressants) and cause you to flush them out of your system before they do any good.  Plus, charcoal can give you bloating, gas, and constipation.  No, thank you!

 So, what’s the good news here?  Actually, there are a number of health trends that are at least not bad for you, and some of them might even be healthy choices!

 1.  Alternative Milks.  There might have been a time when “milk” might have referred exclusively to dairy products, but now, the options for milk from alternative sources is exploding.  Almond, soy, cashew, coconut, oat, rice—the list just keeps growing.  Here’s a health trend that can provide good nutrition and  tasty alternatives to traditional dairy.  Coconut milk is delicious in smoothies, and nut milks are great in oatmeal or cereal.  Oat milk is the new kid on the block, gaining popularity for its easy digestion and low allergy potential.  Give some a try!  NOTE:  Alternative milks can vary widely in their nutritional values, so talk to a health professional before switching to one with infants or young children.

 2.  Probiotics.  With restraint, experts say that adding Probiotics can be a smart addition to a healthy diet.  Probiotics help keep a proper balance of the organisms in your gut, which increases immunity and decreases inflammation (and maybe adds to weight loss).  Probiotics occur naturally in fermented foods like yogurt, kombucha, and kimchee, which are probably the best place to start.  There are plenty of Probiotic supplements out there, which can also be of great benefit to your intestinal health, particularly if you regularly take medications that mess with your gut.  However, selecting the right one can be tricky.  Again, a talk with a trusted healthcare professional is probably a wise choice here.

 3.  Mediterranean-style food plans.  While I wish there were a get-thin-quick program out there that is safe and effective, all evidence still points to the eating trends defined by the traditional definition of a healthy diet:  lean protein, lots of fruits and veggies (especially green leafies), moderate amounts of healthy fats, small amounts of whole grains.  Further, if you avoid too much processed of the processed stuff—sugar, packaged foods—and drink more water, you’re likely to have a happy, healthy body.

Friends, my intention here was NOT to poke at you for trying one of these trends. Quite the opposite. I truly hope that I’ve encouraged you to think carefully about your own health. And that, if you’re feel lured towards a health trend in the future, you’ll do some checking and make smart choices about your beautiful self!

Becky Eason, PhD, is an Associate Certified Coach and Certified Leadership Coach.  She would love to come with you on your journey for wellness and a happy heart.  Learn more on her website: wequestforwellness.com