Column #7

Everyone hears about super foods in the media. But are popular super foods really super?

I believe super foods must provide complete nutrition. They must have close to a 1:1 balance of essential fatty acids (EFAs), a glycemic load (GL) below 10, low mycotoxin risk, and a complete, dense package of essential minerals, vitamins, and other nutrients. For example, kale is a dense offering of every nutrient required by man except vitamin D. Kale has 157 mg Omega-6 (n6) fatty acids to 205 mg of Omega-3 (n3) fatty acids (a 0.76:1 EFA ratio) in a four-ounce serving. Its GL is four and mycotoxin risk is low.

Iceberg lettuce, the most popular salad lettuce has 98% of kale’s nutrients, an EFA ratio of 0.4:1, and a GL of one. So far so good. But it is not a super food because a serving of iceberg lettuce is like water. You can’t eat enough iceberg lettuce to properly nourish your body. Roughly calculated Kale’s nutrient density is 30 times greater. Compared to kale, iceberg lettuce is a waste of money.

Every food has at least one attribute marketers can tout. Sugar provides energy. Corn supplies energy, high fiber, vitamins A, B, E, and many minerals. Unfortunately sugar is empty calories with a sky-high GL of 80. Corn is incomplete having only 62% of man’s required nutrients with a GL of 51. Corn’s EFA ratio is a disastrous 32:1 and it’s a natural fungus host with a high risk for mycotoxins.

Any food can be promoted as a super food by narrowing the focus to protein, energy, essential fats, or individual minerals, vitamins, antioxidants, and other recognizable attributes. But that doesn’t define super when eating them still requires real food or supplements to obtain all nutrients.

Foods can be analyzed by the nutrient load percentage (NL), the GL per four-ounce serving, EFA ratio, and the mycotoxin risk (MR).  The analysis for peanuts is 58% (NL), 0 (GL), 7738:1 (EFA), high (MR). This means peanuts are low in nutrients and can’t sustain optimal health. The zero GL is good. The inflammatory n6 overload (huge n6 to n3 imbalance) causes autoimmune diseases. Peanuts are notorious for possible mycotoxin contamination.

Nutritionists rave over these super foods. Blueberries: 62% NL, GL 5, EFA 1.5:1, medium MR. Walnuts: 48% NL, GL 0, EFA 4.2:1, high MR. Avocados: 68% NL, GL 2, EFA 15:3, low MR. Oats: 70% NL, GL 42, 22:1, high MR. Unsweet baking Chocolate: 62% NL, GL 0, EFA 12:1, high MR. Mangoes: 68% NL, GL 6, EFA 0.4:1, medium/high MR. Sweet Potato: 90% NL, GL 10, 15:1, high MR. Raisins: 40% NL, GL 52, EFA 4:1, medium/high MR.

None of them are complete foods. Some are okay in moderation. Others should be avoided entirely. The best super foods are wild-caught fish and grass-fed meats: 100% NL, GL 0, EFA 1:1, low MR. Next in line are greens, such as kale, as long as they are free of mold. More foods are listed in my eBook.

To your health.

Ted Slanker

Ted Slanker has been reporting on the fundamentals of nutritional research in publications, television and radio appearances, and at conferences since 1999. He condenses complex studies into the basics required for health and well-being. His eBook, The Real Diet of Man, is available online.

For additional reading:

Moldy Fruits and Vegetables as a Source of Mycotoxins

Mold on Foods

Slanker's Food Analysis Tables