Nothing stays the same in the world of food and nutrition. For example, for the past few years, kale has been hot, but recently the focus has shifted to the sea and sea vegetables. In 2016, expect seaweed to give kale a run for its money – but those aren’t the only healthy foods enjoying the spotlight. Here are some nutrition trends for 2016 as predicted by dieticians and the experts at Whole Foods Market
2016 Nutrition Trends: More Plant-Based Foods for Protein and for Health
In 2016, expect to see more emphasis on plant sources of protein as people cut back on meat. One vegetable in particular, cauliflower, is gracing the plates of health conscious people because of its health benefits and versatility. Puree fresh cauliflower in the food processor and serve it as a side dish or as a substitute for mashed potatoes. You can use it to make a low-carb pizza crust or cauliflower “rice.” Rejoice in the fact that it’s better for you than white rice.
Lentils and beans will also garner more attention this year as more people supplement their diets with plant-based protein – and why not? Beans and lentils are versatile – add them to soups, salads, or use them to make your own plant-based burgers. Turn chickpeas into hummus in your home blender. If you’re more adventurous, transform legumes into desserts that only sound sinful like black bean brownies. You’ll find these and other legume recipes online.
2016 Nutrition Trends: Ancient Grains
With the growing demand for gluten-free, expect to see gluten-free ancient grains grow in popularity. Add fiber-rich, ancient grains, like amaranth, teff, and millet, to soups, stews, and salads or enjoy them as a hot breakfast cereal or side dish.
Amaranth, an ancient grain, has a long history, having been cultivated in the Inca and Aztec cultures. What makes amaranth distinctive is it’s a complete source of amino acids, building blocks your body needs to make new proteins. Quinoa is also an ancient grain and one that’s relatively easy to find at most grocery stores. Plus, it makes a delicious, hot breakfast cereal when you prepare it overnight in a slow cooker.
2016 Nutrition Trends: Alternative Flours
Alternative flours? What are those? In an attempt to consume less white flour and gluten, consumers are embracing flour made from ancient grains, nuts, and legumes. How about flour made from garbanzo beans or sorghum? It’s out there along with more established alternative flours like coconut flour and almond flour, two low-carb flour alternatives.
If you’re looking for a high-fiber replacement for white or whole-wheat flour when baking, try spelt flour. It has a light, nutty taste and you can substitute it for traditional flour in a one to one ratio. It also has fewer calories than whole-wheat flour and is higher in protein. Sounds like a winning combo, doesn’t it?
For the ultimate in alternative flour, get ready for cricket flour, made from ground crickets. Yes, it’s coming to a store near you. Now THAT could take a little getting used to.
2016 Nutrition Trends: Seeds
Move over nuts – seeds are gaining ground. From pumpkin and sunflower seeds to fiber-rich chia seeds, they’re a nutrition-packed snack you can munch on anytime. Until now, seeds haven’t gotten the accolades they deserve. Did you know chia seeds have 5-times the calcium of a glass of milk and have 10 grams of fiber per ounce?
Chia seeds expand when you place them in liquid. To make a guilt-free pudding, place a quarter cup of chia seeds, a half-teaspoon of vanilla extract, a pinch of sea salt, and a cup of your favorite non-dairy milk into a jar. Chia seeds expand when you place them in liquid, creating a texture similar to tapioca.
Hemp seeds are another good source of protein – and don’t forget about ground flaxseed, a stellar source of fiber and plant-based omega-3s. Some seeds, like pumpkin and sunflower, are the perfect size for snacking. Mix them with your favorite nuts, while chia and ground flaxseed mix easily into your favorite whole-grain, hot cereal.
Expect to see a growing array of seed and nut snack packs at your local supermarket, but why not make your own? Mix your choice of fiber-rich nuts and seeds in with your favorite spices and lightly bake them before munching out.
2016 Nutrition Trends: Non-GMO Offerings
While there’s no proof that genetically modified offerings, or GMOs, are harmful, some people would like to avoid them until we know more about them. The market is responding by making more non-GMO offerings available. Currently, about 2,000 new non-GMO products are being launched in the U.S. yearly, compared to a few hundred ten years ago. Partially due to the demand for GMO-free foods and beverages, sales of organic offerings has tripled over the last decade. Foods that are certified organic cannot contain genetically modified ingredients.
2016 Nutrition Trends: Fermented Foods
As we learn how important healthy gut bacteria called probiotics are to our health, expect to see the demand for fermented foods to rise. Heck, even chefs in fancy restaurants are now offering fermented chef-inspired recipes.
Yogurt with active cultures is only ONE source of probiotics. Other sources include miso, sauerkraut, tempeh, kombucha, kimchi, and kefir. Sipping kombucha may not be your “cup of tea,” but you might appreciate a warm, soothing cup of miso soup. Don’t forget – tempeh is also an excellent source of plant-based protein from soy. Expand your horizons by exploring naturally fermented foods.
The Bottom Line
Health trends come and go, but you can’t go wrong and you shouldn’t jump on every food trend making its rounds, but legumes, cauliflower, seaweed, fermented foods, and seeds are foods that can have a positive impact on your health – so enjoy more of them in 2016.
References:
New Hope 360. “Whole Foods Market Experts Predict More Non-GMO-Fed Products, Alternative Flours in 2016.
U.S. News. Health. “6 Food Trends to Help You Eat Better in 2016”
Food Dive. “The non-GMO industry is growing fast. Where does it go from here?”
ACE Fitness. “4 Nutrition Trends to Look Out for in 2016”
Whole Grains Council. “What is an Ancient Grain?”
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