In this article, I’d like to talk about some of the common superfoods that are over-hyped, and with misleading health benefits. These are the ones we do not use and do not recommend.

Over-Hyped & Unnecessary Superfoods

Bee Pollen: We’ve written about bee pollen before, so I’ll summarize here. Basically, most of the claims about bee pollen are way over exaggerated. While a tablespoon of bee pollen is said to contain between 24-35% protein, 12 vitamins, 22 minerals, 22 amino acids (you only need 8 or 9 of these aminos) and up to 5000+ enzymes, the amount of any of this stuff you’d get in the recommended serving size printed right on the jar itself isn’t worth the price you pay for it.

You’ll get more protein, vitamins, minerals and amino acids from a whole foods diet, without having to spend an extra $30 per 8 ounce jar of bee pollen as a supplement.

After I posted my article on bee pollen, however, I received a comment from a woman who said that bee pollen helped improve her sexual well-being. I’m not ready to advocate for the sexual health benefits of bee pollen, but if you have this problem, you might want to give it a try. Otherwise, the hype about bee pollen is just that – hype!

Spirulina: Spirulina is another superfood we’ve covered before on this website. It is most often promoted as a significant source of protein. It is also erroneously (and dangerously) marketed as a source vitamin B12. Sadly, taking spirulina for vitamin B12 might speed up a deficiency in this essential vitamin because it contains an analog form of the vitamin that is not usable by the body. Furthermore, analog B12 competes for absorption with bio-available B12.

As for the protein in spirulina, sure, it’s a rich source. Some marketers of the product claim it contains up to 60% protein. That sounds like a lot until you realize that a typical serving is so tiny that you’d be lucky to get just a few grams of protein. If you triple or quadruple your spirulina intake, you’ll boost your protein to adequate levels for a meal, but you’ll go broke in the process. Building muscle with spirulina will likely bankrupt you. Spirulina is one of the most expensive superfoods out there.

There are more economical sources of protein (rice and hemp protein powders) out there that won’t break the bank.

If you want to maintain healthy vitamin B12 levels as a vegan, your only option is to supplement, and not with spirulina or any other sea vegetable, for that matter. Personally, I wouldn’t spend my money on this product.

Marine Phytoplankton: When I first heard a famous raw food guru describe the wonderful health effects of marine phytoplankton, I couldn’t help but think to myself: “Humans are not plankton feeders”! It’s true. Animals who eat plankton like whales and whale sharks have specially adapted jaws to filter plankton from the sea and extract its nutrients.

Humans are not adapted to feeding on plankton, so we must go to great lengths to extract this “food” from the sea and sell it in expensive, tiny jars (almost $50 per ounce!!!). A serving size is anywhere between 2 drops (beginner dose) to 75 drops (money-making, repeat customer dose).

The purported health benefits of consuming marine phytoplankton are vague and unsubstantiated. Terms like “improved cellular repair”, “antioxidant support”, “a sense of being grounded”, “detoxification support” among others are hard to quantify, measure and prove.

As with bee pollen and spirulina, the nutritional benefits of consuming marine phytoplankton in the recommended doses, or at least in doses where you’d be able to afford to keep purchasing the products, are negligible.

Agave “Nectar”: No matter how hard marketers try to prop up the “healthy” image of agave “nectar”, there’s no escaping the fact that it is nothing more than a concentrated, sugary, high-fructose agave SYRUP…a sweetener. Perhaps it does have negligible trace amounts of minerals or a few vitamins, but processed sweeteners should not be a source of nutrition in the diet.

At most, the health and nutrition benefits of agave nectar are flimsy attempts to enhance its appeal among raw foodists and natural health followers. A health food, though? It most certainly is not!

Detox & Cleanse Supplements: If you follow our blog and website, you know how we feel about commercial detox and cleansing products. They’re rubbish! The only thing you really need to detox and cleanse is green smoothies and whole foods. You don’t need herbal detox potions, you don’t need lemon water fasts, you don’t need powdered supplements. These things cost a lot of money and make you feel that you are doing something “medicinally” to make yourself feel better, but better health doesn’t come in a pill of questionable origin and contents.

Whole health comes from eating whole foods. If you want to truly detox and cleanse, then give your body green smoothies and eat a plant-based, whole foods diet. Our e-book, Detox In 4 Days, features four, 4-day seasonal meal plans using green smoothies and whole foods to kickstart your body into shape with the nutrients it needs rather than a starvation liquid “fast”.

A Rational Approach To Superfoods

As I mentioned in part one of this series, not all superfoods are hype. Some provide real health benefits. Some superfoods provide benefits for certain people or health conditions, but are not necessary for everybody, despite what the sales copy promoting the product claims.

Resist getting caught up in the superfood hype. Use only what you need to address specific concerns. Test one or two out at a time to see if they provide any benefit. Most importantly, take a look at the nutrition facts of each superfood per serving and compare it with fresh, local whole foods that you have access too.

Are these superfoods really better? Would you need to consume half a jar in one sitting to reap the same nutrient intake as an apple or two? Does paying $50 for a bottle of fancy stuff provide a real, measurable benefit that justifies the expense?

Unfortunately, spirulina is way over-hyped online. The nutrition content is often misleading. Just check out these nutrition facts listed by a seller of spirulina powder:

Spirulina has 2300% more iron than spinach
Spirulina has 3900% more beta carotene than carrots
Spirulina has 300% more calcium than whole milk
Spirulina has 375% more protein than tofu

These statements make spirulina look like an ultra-concentrated superfood. And these statements may be true – technically. But these nutrition facts are “per calorie” and not “per serving”, and there’s a huge difference between the two.

For example, a “beginner dose” of spirulina powder is up to 1 teaspoon (3-5 grams, approx. 10 calories) per day while a “normal dose” is 1-2 teaspoons per day (6-10 grams). A “therapeutic dose” is generally considered a tablespoon (about 16 grams, approx. 20 calories). A 16 gram serving of spirulina does not contain 2300% more iron than a serving of spinach, nor does it contain 375% more protein per serving than tofu.

While spirulina typically contains about 60% protein, on average, you’d be be lucky to get maybe 2 grams of protein in a teaspoon and perhaps 6 in a tablespoon at most. As a protein source, however, spirulina is extremely expensive. There are much cheaper, whole food sources of protein that also provide adequate calories to be part of a meal, not just a dietary supplement.

One way that the nutritional benefits of spirulina are dangerously over-hyped is in it’s B12 content. Surprisingly, most online marketers of spirulina still promote it as a rich source of vitamin B12 despite studies showing that the B12 found in spirulina (and all other plant sources) are an analogue form that is not metabolized by humans.

Not only will the analogue form of vitamin B12 found in spirulina NOT prevent vitamin B12 deficiency, it might actually facilitate deficiency since analogue B12 competes with bio-available B12 for absorption. In short, spirulina is not a B12 supplement and should never be relied on to provide this vitamin.

Spirulina is a good source of vitamin B2, copper and it contains some iron (up to 2mg per tablespoon). However, it is not a particularly rich source of any other essential vitamin or mineral, including calcium (less than 9mg in a tablespoon). When you look at the nutrition information of spirulina per serving, it doesn’t really stand out from other whole foods, and many whole foods simply have higher amounts of nutrients per serving than spirulina.

Nutrition labels on a variety of spirulina products may vary, and they tend to have “more nutrition” than what is listed in official food nutrient databases, such as the USDA National Nutrient Database for Standard Reference from which we get most of our nutrient information from. This alone makes me skeptical about the integrity of the nutrition value of many spirulina products, not to mention the erroneous claims about B12 content that manufactures and sellers often promote.

Dried and powdered spirulina as it is currently marketed and sold is not a whole food. While Aztecs may have consumed it as part of their diet prior to the 16th century, and it is still consumed in Central Africa, the dried spirulina cakes typically eaten are not the same thing as highly refined, powdered, pharmaceutical-grade supplements available for sale.

There have been a variety of animal studies and a handful of human clinical trials that suggest possible health benefits of consuming spirulina including a potential to reduce LDL to HDL cholesterol ratio and improve antioxidant status as well as help with hay fever.

Animal and in vitro studies showing potential benefits of spirulina cannot be claimed as health benefits without analyzing results obtained by conducting double blind, placebo controlled clinical studies on humans. There is no clinical evidence that spirulina will help with weight loss or detoxification.

The health benefits attributed to spirulina are not unique to this cyanobacteria. In fact, most plant-based whole foods contain compounds (in larger amounts per serving) that promote health, weight loss, detoxification and disease prevention.

I am not totally anti-spirulina, though. I mean, I won’t avoid it at a smoothie or juice bar. I do not feel that it is necessary to take it and most people will not experience any health benefit (besides placebo effect) from taking it.

If anything, spirulina is best at being profitable for those who sell it. I just cant justify the expense of this powdered, refined “superfood” when fresh, whole fruits and vegetables provide real food and better nutrition per serving.

Chances are that after you were first introduced to the raw food diet, a pitch for superfoods quickly followed. In fact, I often wonder if every raw foodist with a website is selling them.

But do you really need superfoods to be healthy? Are they just high-priced, over-hyped supplements that you can do without?

Exotic superfoods have benefits and disadvantages. Understanding these will help you take an informed, reasonable approach to supplementing your raw food diet with them.

The Shortcomings of Superfoods

Exotic superfoods are marketed as the ultimate, supreme food source on the planet. However, a major shortcoming with all superfoods is that they are processed, non-whole foods. By the time these foods get to you, they have been dried, processed and stored for long periods of time which are known to contribute to the degrading and denaturing of nutrients.

While a superfood may have been sourced from whole food ingredients, it doesn’t make it a “whole” food if the water has been removed. Water is one of the most vital components of the food we eat. It keeps us hydrated and facilitates cleansing. Powdered and dehydrated foods dehydrate us and interferes with the cleansing process.

Superfoods vs. Fresh Fruits and Vegetables

You can get all of your nutrients from fresh, whole, water-rich and ripe fruits and vegetables. Just because one superfood is super-high in iron or magnesium doesn’t mean you need to eat it to get your iron or magnesium. You can easily get all the nutrients you need from a well-planned raw food diet rich in fresh fruits and leafy greens. It is always better to eat foods as they are found in nature than foods that have been processed, powdered, dehydrated and packaged.

The Benefits of Exotic Superfoods

Despite their shortcomings, superfoods have their place in the diet and can provide a lot of benefits, especially if you are transitioning to a raw food diet. The main benefit for superfoods is that they are extremely nutrient dense, contain a high number of antioxidants and/or have a unique nutrition profile that makes them a potent dietary supplement.

Using Superfoods to Transition to a Raw Food Diet

Superfoods helped me transition to a raw food diet. I ate raw cacao (chocolate) and goji berries for their iron, fat and protein when I transitioned from vegetarian to vegan and gave up eating eggs. Maca powder gave me a much needed energy boost when coffee wasn’t an option and I was feeling sluggish from detox symptoms. Cacao offered a variety of sweet, chocolaty raw vegan treats that steered me clear of health-sabotaging junk food alternatives that tempted me.

Using Superfoods as a Vitamin or Mineral Supplement

Superfoods are a much better option as a vitamin and mineral supplement than any pill or lab-brewed concoction. Research has consistently shown that food-sourced nutrients are more bioavailable and found in better ratios in whole foods than in synthetic supplements. While you can get all of your nutrients from fresh, ripe, organic fruits and vegetables, a superfood can help you cover any potential nutritional deficiency while you learn about and adjust your diet toward greater amounts of fresh, whole foods.

Superfood Recommendations

Cacao (Raw Chocolate): or cacao comes in powder, pieces (nibs) or whole beans. I used it as a transition food as it helps with chocolate cravings and has a good amount of healthy fat, protein and iron. Cacao can be used in green smoothies, eaten on it’s own or made into decadent raw desserts.

I don’t eat cacao regularly anymore, but Tracy and I still use small amounts in green smoothies as a treat.

Maca Root (Powder): Maca root powder is made from a root vegetable native to Peru. Maca is known for it’s energetic and libido-enhancing properties. Maca provided an extra energy boost when I transitioned to a raw food diet. I found it particularly helpful when detoxing and it would be a helpful addition to your green smoothies while you are eliminating caffeinated beverages.

Goji Berries: Goji berries are rich in beta-carotene and protein. Goji berries are primarily sold in the dried goods section of health food stores. It is important to only purchase certified organic goji berries AND to look into the grower/distributor to ensure that the “organic” label really means that the berries were grown organically. There appears to be some discrepancy with “organic” goji’s from China.

Hemp Seeds: Hemp seeds have a nutty flavor and are rich in Omega-3s and protein. In the USA, you can only get them shelled. I use hemp seeds sparingly since I eat a low fat, raw vegan diet. I like to sprinkle them over salads or make them into delicious raw meals.

Acai Berry: Tracy and I have discovered a company called amafruits that make a frozen acai puree instead of the a dried powder or juice. We’ve tried their puree on many occasions and like them a lot. If you are going to add acai to your diet, we recommend checking out amafruits as this is a whole food and has not had the water removed.

A Sensible Approach To Superfoods

Superfoods have their place in a healthy diet, but as with anything, it is possible to go overboard. Use superfoods while transitioning to vegan or raw foods, use them as nutritional supplements or for medicinal properties. Look beyond the hype and only purchase them from high-quality sources.

How Much Protein Do You Really Need?

A quick and easy way to calculate your protein needs is to do some simple math.

Step 1: Calculate Your Ideal Body Weight

For men, use this formula: 106 pounds for 60 inches of height (5 feet) and add 6 pounds for every inch over 60. For example, I am 5′8″ or 68 inches tall, so my ideal body weight is 154 pounds (70 kilograms).

For women, use this formula: 100 pounds for 60 inches of height and add 5 pounds for every inch over 60.

Step 2: Calculate Your Protein Requirements By Using Your Ideal Body Weight

Using the recommended daily allowance (RDA) of .8 grams of protein per kilogram of body weight, my daily protein goal should be 56 grams.

If you are very active or athletic, your protein needs may be higher.

Sources of Protein on a Raw Food Diet

Every food we eat has protein. This includes all fruits, vegetables, nuts, seeds, legumes and grains. Not only that, but it is easy to make protein-rich, raw vegan foods that will meet or exceed protein recommendations set by the United States Department of Agriculture (USDA) and the World Health Organization (WHO).

Here are some excellent sources of protein for raw vegans:

Fruit

Did you know that fruit has protein? It does! Many fruits contain between 4-8% protein and as a significant part of your diet, they provide a significant amount of complete protein. That’s right, fruit is a complete protein with all 8 essential amino acids! On an average day, I’ll get anywhere from 18-22 grams of protein from fruit, which provides almost half of my daily protein requirements.

Non-sweet fruit like tomatoes, zucchini and cucumbers also have protein.

Leafy Green Vegetables

Leafy green vegetables are a good source of protein. Two cups of kale has 4 grams while dandelion will have 3 grams. A head of leaf lettuce will provide about 5 grams. Basically, two large bunches of dark leafy greens each day will supply anywhere from 14-20 grams of protein. I eat most of my greens in green smoothies or shredded up in salads.

Vegetables

Vegetables are a good source of complete protein on a low fat, raw vegan diet. You can’t meet your daily protein requirements with just vegetables, but along with fruit, leafy greens and a small amount of nuts and seeds, vegetables like carrots and celery help supply enough protein to meet your needs.

Nuts & Seeds

Nuts and seeds are packed with protein. Just once ounce of cashews provides 5 grams while the same amount of chia seeds add 4.4 grams. One-fourth cup of sunflower seeds provide 7.3 grams and a tablespoon of ground flax seed in your smoothie adds almost 2 grams.

I recommend that you stick with getting most of your protein from greens, fruit and vegetables and limit your fat intake on a raw food diet.

Other Raw Vegan Protein Sources

– Mushrooms (crimini, shiitaki, portobella)
– Sprouted Beans (mung beans, chick peas/garbanzo, etc…)
– Sprouted Lentils
– Sprouted grains (quinoa, buckwheat, wild rice)
– Spirulina (blue-green algae)

Protein Powders

Protein powders are great when you are transitioning to a vegan diet or getting started with raw foods to ease your mind about getting enough protein while you figure out how to get enough from food. A protein supplement did help ease my mind about getting enough protein and the full range of essential amino acids every day. As I became more familiar with raw foods and nutrition, I discovered that I did not need to rely on a protein powder at all as long as I ate a varied diet, met my calorie-needs and ate protein-rich raw foods every day.

If you choose to use a protein powder, you’re best raw option is hemp protein. It’s a complete protein but can be hard to find and a bit expensive. You can order it online or look for it at your local health food store. A less expensive option is brown rice protein. I use NutriBiotic brand brown rice protein powder because it is a better value than hemp and is low-temperature processed using enzymes to avoid denaturing the amino acids.

Complete vs Incomplete Protein

Many people think plant-based protein is incomplete and translate that into meaning “low quality” or “inferior”. The truth is that different types of plant proteins have different amino acid profiles. For example, while sprouted legumes might have higher levels of some amino acids and lower levels of others, a green smoothie with protein-rich leafy greens and fruit has a complementary amino acid profile that helps fulfill my overall requirement and provides all the essential amino acids and protein I need for the day.

Nutritionists now agree that it is no longer necessary to “combine proteins” in the same meal (ie: eating rice with beans) provided you eat a combination of different plant protein sources throughout the day.

The easiest way to ensure that you are getting complete protein from plant sources is to meet your calorie requirements with a varied diet consisting of fruits and vegetables (especially dark leafy greens) and small amounts of nuts, seeds and sprouted foods.

Transition To A Raw Food Diet In 21 Days Or Less

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