Every year brings its own new food trends, some of which become popular and some of which don’t, and 2022 will be no different. A new year brings new ideas, new goals, and experiments with eating. It keeps life interesting, right?
You don’t have to jump on every food trend that comes along but some that made the list this year are worth looking into. What will 2022 bring in terms of food trends? Here are predictions from the experts.
More Plants on Your Plate
Although the number of people going full plant-based isn’t skyrocketing, more people in 2022 will choose to substitute more plant-based foods for the meat they currently eat. This trend is referred to as reducetarianism, reducing but not eliminating meat consumption. It’s a smart approach to eating.
Even small reductions in meat can have positive benefits for the environment, and you can make a statement about animal welfare by choosing grass-fed meat and pasture-raised eggs. It’s a new perspective for choosing what you eat, considering not only its effect on your body but its origins and how it affects the planet.
Mushrooms
Move over meat; mushrooms are giving you some competition. As the plant-based trend continues, mushrooms are gaining more attention, as some types mimic the texture of meat. For example, a grilled portobello mushroom on a bun is a satisfying substitute for a burger.
Plus, a pound of mushrooms is less expensive than a pound of meat and still contains (plant-based) protein. But it’s not only price. Mushrooms are rich in B-vitamins but also contain protein, fiber, and antioxidants. Some mushrooms, like Shiitake, seem to have benefits for immune health by activating natural killer cells that fight viruses.
You don’t have to buy expensive shiitake mushrooms to get the health benefits either. Even the common button mushroom is nutrient-dense, readily available, and quite affordable.
Less Alcohol
According to Forbes Magazine, alcohol will be less important in 2022. Although the pandemic may have caused some people to drink more, more people are now reaching for alcohol-free beverages, including mocktails.
Drinking a mocktail is a way to try out new flavors without the negative effects of alcohol on the body or the risk of losing control. With the emphasis on less alcohol, don’t be surprised to see a jump in tea sales and other healthy beverages, especially with the decline in interest in soft drinks. Tea, with its abundance of antioxidants, is a healthy and tasty way to sip. Hold off on the sugar though.
Moringa
According to Whole Foods, the herb moringa will trend in 2022. A popular herbal remedy in Asian countries, moringa is packed with vitamins and minerals including vitamins C and A; magnesium; potassium; iron; calcium; some B-vitamins; beta-carotene (an antioxidant), and several amino acids.
You can buy moringa in powder form and add it to recipes and smoothies for extra nutrient power. Along with its nutrients, moringa may also have blood sugar-lowering properties that can benefit diabetics or people with pre-diabetes.
Sea Moss
You might be unfamiliar with sea moss, but it’s a thickening agent you may see more of in 2022. Unlike other thickening agents, sea moss has nutritional benefits. For example, it’s rich in the B-vitamin folate and has a high zinc content. Zinc is important for wound healing, a healthy immune system, and fertility. Are you getting enough zinc in your diet? Vegetarians and vegans may fall short. Not only are plant-based foods often lower in zinc, but it’s harder to absorb zinc from plant-based foods.
Dietitians point out that sea moss is one of the most nutrient-dense foods around and you can use it as a thickener at home. For example, you can add sea moss gel to smoothies, soups, stews, and porridge to thicken it. Vegans sometimes use it as an egg replacement too.
Gut-Friendly Foods
The focus is on the gut and its role in a healthy immune system. That’s not surprising, since 70% of your immune system lies in your intestines. To keep your gut healthy, you need a healthy gut microbiome, the ecosystem of organisms that work together to keep your gut healthy. Beneficial organisms in your gut thrive on fiber, especially fermentable fiber known as prebiotics.
Unfortunately, most people don’t get enough fiber in their diet, much less prebiotic fermentable fiber. Some of the best prebiotic foods include bananas, asparagus, leeks, onions, Jerusalem artichokes, garlic, chicory root, and asparagus. These foods contain indigestible carbohydrates called oligosaccharides that are prebiotics and support beneficial bacteria like bifidobacteria.
If you do not enjoy eating fermented foods, a source of probiotic bacteria, eating more prebiotic foods can still support a healthy gut indirectly by nourishing healthy gut bacteria. Feed them the right kind of fiber and they’ll flourish. The way to do that is to add more prebiotic-rich foods to your diet. Also, treat your gut microbiome with respect by not taking antibiotics unless you need them. Too often, people take them for viral infections and get no benefits. Instead, they harm their gut and it can take months for it to recover.
The Bottom Line
Trends in healthy foods come and go, but the real benefits come from eating a whole, nutrient-dense diet that includes a variety of healthy whole foods. Don’t get hung up on a single superfood but cast a wide net when choosing what you put on your plate. Hippocrates summed it up well when he made the statement that “Food is Medicine.” Eating the rainbow, assuming it’s not gummy bears, is still the best approach for long-term health and well-being.
References:
- “Mushrooms: Nutritional value and health benefits.” 06 Nov. 2019, .medicalnewstoday.com/articles/278858.
- “4 Hottest Food Trends To Watch In 2022 – forbes.com.” 25 Nov. 2021, .forbes.com/sites/eustaciahuen/2021/11/25/4-hottest-food-trends-to-watch-in-2022/.
- “Our Top 10 Food Trends for 2022 | Whole Foods Market.” .wholefoodsmarket.com/trends/top-food-trends-2022.
- “6 Science-Based Health Benefits of Moringa oleifera.” 04 May. 2018, .healthline.com/nutrition/6-benefits-of-moringa-oleifera.
- “The 10 best food sources of prebiotics – College of Health ….” 15 May. 2018, chhs.source.colostate.edu/the-10-best-food-sources-of-prebiotics/.
- “What Are the Benefits of Sea Moss? – Cleveland Clinic.” 22 Dec. 2021, health.clevelandclinic.org/sea-moss-benefits/.