THE ROAD TO HEALTH SERIES: Nutrition Trends in 2020

Each year brings certain trends and directions of development in a given field. This is also the case with nutrition. Although we seem to know a lot about it, science still surprises us and shows that there is still a great deal ahead of us. Therefore, we demand more and more, we look for new solutions and we want to know what to eat to stay healthy.

What novelties did the past year bring? How have consumer expectations changed? What did we focus our attention on and what challenges are we going to face in the near future in terms of nutrition? We will try to answer these questions in today’s post from the series “The Road to Health. Do you know that…?” ?

 

Nutrition in harmony with nature

2020 was a challenge for all of us. However, the difficult situation in many cases meant that we could devote more time to trying new things in our kitchen. All this was conducive to the trend that has prevailed for several years. We’ve been paying more and more attention to the fact that the products we buy meet the criteria of sustainable development and do not harm the environment. We return to shopping in local markets and in small stores. What is important to us is not only the price and quality of the product, but also its origin. According to a report by the independent research agency CMR, organic food is the fastest growing market segment in Poland and even the pandemic hasn’t slowed it down. We are more willing to buy certified organic fruit, vegetables, eggs, but also cereal products and vegetable oils.

 

Plant-based diets

Plant-based diets (including vegetarian and vegan) are becoming more and more popular. We give up and cut down on the consumption of animal products for various reasons: ethical, environmental or health. There is no doubt that this kind of nutrition brings lot of benefits to our bodies. Research results show that high consumption of fruit and vegetables significantly reduces the risk of developing cardiovascular diseases, malignant tumors, diabetes, and obesity. The latest “Recommendations for healthy eating” published by the Polish National Institute of Public Health in October 2020 emphasize the need to mainly reduce the consumption of red meat and its products in favor of vegetables, fruit and legumes.

More and more scientific studies emphasize that it is possible to provide the right amount of protein to the body with only plant sources of this macronutrient (although the correct ratio of individual amino acids throughout the day is undoubtedly important here). On my blog you will find a separate post on this topic (you can read it HERE). Let me also remind you that in my STORE you can find vegan protein in various flavors that can help you provide the right amount of this ingredient to your diet ?

 

Trends: Sirtfood and ketogenic diets

Recently, we can find more and more information in the media about the surprisingly intriguing Sirtfood diet. According to the supporters of the diet, it gives extraordinary effects by activating a group of special proteins (sirtuins) in the body, which protect the body against the harmful effects of oxidative stress, regulate metabolism, and delay the aging process. The diet is rich in products such as green tea, citrus fruits, berries, leafy green vegetables and is divided into 2 phases, the first of which includes, among others, consuming several servings of green juices. Is this diet more effective than the traditional healthy, balanced weight loss diet? As of today, there is no data on this subject, but it is certainly worth including the health-promoting products on which it is based in the daily menu.

Interest in the high-fat ketogenic diet continues. It has as many supporters as opponents. However, from the scientific point of view there is more and more research on its therapeutic possibilities in supporting the treatment of neurodegenerative diseases, and there will certainly be more and more of them. What are the long-term effects of using such a diet? Could it be more effective in reducing weight than a standard energy-deficit diet? We are still looking for answers to these questions.

 

Less sugar

Sugar used to be considered a good source of strength and energy. Today however, we can see clearly that high sugar consumption is a serious problem for the population of many countries around the world and contributes to the increase in e.g. type II diabetes, obesity, cardiovascular diseases and many others. I wrote more on the subject HERE. To prevent an epidemic of diet-related diseases, more and more people realize that it is essential to limit their sugar intake. This is also reflected in tax changes in the form of the so-called “sugar tax”. In 2021, we will pay more for drinks sweetened with sugar and sweeteners. Is it an effective way to fight the problem of excessive sugar consumption? As usual, opinions are different on this matter. However, I hope that this will make more people pay attention to this problem.

 

Mindful eating, or diet is not enough

A properly balanced diet combined with regular physical activity remains the basis of a healthy lifestyle. However, more and more data show that a balanced meal is not enough and the circumstances of its consumption, our approach to the diet and ourselves are just as important. Positive attitude, no bans, awareness and mindfulness – these words can be the key to success. Sometimes it is better to let go, allow yourself to relax and not feel guilty for the workout you skipped or the fast food you had. Our psychological comfort is equally important. A flexible approach to diet is the trend I fully agree with! ?

 

What will 2021 bring? We’re about to find out. We can expect that the news from the food world will surprise us more than once. You often mention that it is easy to get lost in this huge flow of information. Then I always say: the best diet is the one that is tailored to your needs – varied, low-processed, full of vegetables and fruit, taking into account your preferences, intolerances and health. 

If you have doubts about how to balance your nutrition, try Diet & Training by Ann. Also, remember that on my blog you will always find lots of ideas and inspiration for healthy, delicious dishes, motivating content, tips and a huge dose of knowledge! And if you don’t have time to cook or simply don’t like it, have a closer look at my SuperMenu meal delivery service ?

 

Bibliography:

1. Zalecenia Zdrowego Żywienia. Narodowy Instytut Zdrowia Publicznego. 2020
2. Raport niezależnej agencji badawczej CMR na temat sprzedaży żywności ekologicznej w Polsce. 2020
3. Lonnie M, Johnstone AM. The public health rationale for promoting plant protein as an important part of a sustainable and healthy diet. Nutrition Bulletin. 2020; 45 (3): 281-293.
4. Ludwig DS. The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed. The Journal of Nutrition.2020; 150 (6): 1354–1359.
5. Delaney E. What is the Sirtfood diet? BBC Good Food. 2020
6. Radin RM i wsp. Do stress eating or compulsive eating influence metabolic health in a mindfulness-based weight loss intervention? Health Psychology. 2020; 39(2): 147–158
7. Donofry SD i wsp. Relationship between Dispositional Mindfulness, Psychological Health, and Diet Quality among Healthy Midlife Adults. Nutrients 2020; 12(11): 3414.