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?

Superfoods have their place in the diet. Some are useful and both Davy and I use them frequently. Others are way over-hyped, cost a fortune and their real health benefits are questionable.

This is part one of a two-part series on superfoods. In this article, I’ll share with you the superfoods we recommend and use most often. I’ll also tell you why we use them and what health benefits they provided.

Part two of this series will cover a list of common superfoods that I feel are over-hypded, overpriced and simply not necessary or effective.

Useful & Recommended Superfoods

Cacao: Raw chocolate, also known as cacao, is not something we use a lot of, but it’s a great energy booster. When I put a tablespoon of cacao powder in my morning smoothie, I feel more focused and productive. Cacao contains phenethylamine which is said to increase focus and alertness. When I have to do a lot of work in a short amount of time, I feel more “on task” when I toss a tablespoon of raw cacao powder in my morning green smoothie.

Cacao is also a great transition food if you are moving away from a standard western/American diet (SAD) toward a more whole foods, raw or mostly raw one. I used cacao to get off of unhealthy chocolate bars. It satisfied my desires for dense, rich foods as I transitioned from a diet that was higher in fatty junk foods to a higher fiber, lower fat plant-based diet.

Cacao should be consumed in moderation. It is still a stimulant and it does contain some caffeine. While I am extremely sensitive to caffeine (I can’t drink more than two cups of coffee in a week without getting heart palpitations and anxiety), moderate use of cacao a few times per week doesn’t bother me. Cacao is high in fat so don’t overdo it in your diet.

When selecting cacao, look for raw cacao if possible. I typically buy Sunfood brand cacao, but Navitas Naturals brand is good as well. Ultimately, it’s best to get whole beans and grind them up yourself. Cacao nibs (pieces) are second best. Powder is the most convenient for adding to green smoothies, and I’ve started using it for convenience sake.

Goji Berries: Generally, I avoid dried fruit from far off places. However, goji berries helped me transition to a plant-based diet since they are packed with protein (1/4 cup provides 8 grams). Goji berries along with cacao helped me cut back on meat, dairy and eggs when I started moving in the direction of raw foods and plant-based eating.

Goji berries provide a significant calorie boost to green smoothies without adding a lot of bulk. Just 1/4 cup provides 224 calories. I use them in meal-replacement smoothies where I want to get more than 500 calories without adding an extra 6 ounces or so to an already large smoothie. They are especially useful in post-workout smoothies where protein intake is important.

Goji berries are also an especially rich source of beta-carotene.

Be very picky about where you get your goji berries from. I only purchase certified organic berries from trusted name brands.

Maca: Maca is a root vegetable that is grown and eaten in Peru. It is sold in the United States and other countries as a nutritional supplement and as a superfood. Maca is often taken to boost libido and enhance sexual well-being. It is also said to increase energy and stamina.

While maca has some scientific support for its sexual health benefits (read more here, and here), it isn’t “natures Viagra”. It might help increase libido and it may help people feel that their sexual health is improved, but it’s not necessarily a cure for erectile dysfunction. While some experts claim that maca increases testosterone production in men, the scientific evidence is limited. It may provide some direct or indirect benefit, but no claims about maca directly increasing testosterone can be substantiated yet.

When selecting maca, choose raw maca root powder that comes in bags. Avoid maca pills or capsules, as you’d only get a trace amount of maca making the dose completely pointless (imagine powdering a carrot and then only taking the amount that would cover your thumbnail, and then expecting health benefits from such a tiny amount).

To experiment, I’ve taken up to 3 tablespoons of maca per day for two weeks straight. There was a noticeable increase in libido and a boost of energy. I can’t say if this was purely physiological or psychological, though.

While excessive maca consumption might cause problems for those with existing thyroid conditions due to its goitrogenic substances (not a problem if you have a healthy thyroid and are not iodine-deficient), it’s hard to eat too much of the stuff because the flavor isn’t pleasant. Try to put more than three tablespoons of raw maca powder in a smoothie and it might irritate your throat on the way down and taste awful. Many people might not be able to stomach more than 1 or 2 tablespoons in a large smoothie.

Sea Vegetables: I don’t consider sea vegetables a “superfood”, I consider them an essential food! They are critically important source of iodine for vegans and vegetarians. My favorites are kelp and dulse, as they are both extremely rich in iodine. Just one teaspoon of dulse flakes can provide about 100% of your daily value of iodine.

Always select organic sea vegetables that have been tested for heavy metals and other contaminants. The brand I buy and trust is Maine Coast Sea Vegetables. It is not necessary to go out of your way to find raw, untoasted seaweeds as minerals (including iodine) is not affected by the drying/heating process.

Chia: Chia seeds are an excellent source of omega-3′s. They are a great alternative to flax seeds in green smoothies. Simply soak them for about 10 minutes prior to blending in a high speed blender.

However, chia seeds are often over-hyped. Flax seeds are often just as good and cheaper than chia, although with chia’s increasing popularity, the price is coming down and they are found in more places.

Chia seeds, as well as flaxseed, are very high in lignans, which are a class of phyto-estrogens. To what effect these plant estrogens have on human hormones is controversial. They might not have any effect on healthy people. However, women who have higher-than-normal estrogen levels, men with low testosterone levels, or men with elevated estrogen levels should probably avoid chia and flax seeds, as well as other estrogenic foods like soy.

Hemp: Hemp is a high quality protein source for vegans and vegetarians. While I prefer to use brown rice protein powder in my smoothies because it’s more cost effective, hemp is pretty much the only protein powder option for the hardcore raw foodist (barring a sprouted, low-temperature processed protein supplement made from legumes).

Algae Oils: Algae oils are the only reliable source of EPA/DHA omega-3s for vegans and raw vegans. While flax and other plant sources of omega-3s contain the short-chain ALA form of this essential fatty acid, only algae oils contain the long-chain forms that are typically only found in fish oils. Fish don’t produce their own omega-3s, however. They get it from their algae-rich diet, or from eating fish that have an algae-rich diet.

Humans have a limited ability to synthesize long-chain omega-3s (EPA/DHA) from short-chain ALA. Vegans and raw vegans might encounter health problems over the long term if their body is unable to synthesize sufficient EPA/DHA from flax, chia, walnuts and other plant sources of ALA omega-3s. Therefore, I recommend that all vegans and raw vegans supplement with a quality algae oil supplement. Tracy and I both use and recommend Opti-3 Vegetarian EPA/DHA Omega 3 capsules.

The above superfoods are the ones that Davy and I use regularly and have found helpful. In part two, I’ll discuss superfoods that we do not use and why.

Purchase high-quality, raw superfoods online at:

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.

Of course, you can always make a complicated green smoothie too. You can add protein powders, superfoods, powdered supplements, nuts, seeds and other things to “enhance” your smoothie. But do these additives really enhance your health?

Adding anything other than fruit and greens might do more harm than good depending on your overall diet.

Protein Powders

We’re not against adding protein powder to your green smoothies, but we recommend paying attention to what you eat and see if you can get all or most of your protein from plant-based foods without needing to rely on a powder.

If you are lacto-ovo vegetarian or omnivore, you don’t need to add the extra protein to your smoothie. Doing so might throw your protein intake out of balance and cause digestion problems and other health conditions over time like osteoporosis that are associated with over-consumption of protein.

Powdered Supplements

Nobody needs to add a powdered multivitamin to their green smoothies. It’s a waste of money. If you are vegan, go ahead and stir in a powdered B12 or D3 supplement (we use Garden of Life’s Vitamin Code brand). For women, you might want to add an iron supplement.

If your diet is plant-based and you drink 32 ounces of green smoothie each day, you’re probably getting most of what you need from diet alone. Adding extra nutrients could result in nutritional imbalances and disrupt nutrient absorption as certain vitamins and minerals compete for absorption in your body. It’s better to track your nutrients and only target ones that you are at risk for deficiency.

Superfoods

We’re not 100% against superfoods like goji berries, maca and cacao, but we do not use them on a daily basis. In fact, you’ll get plenty of nutrition and antioxidants from the fresh, ripe, whole fruits and vegetables without having to spend the extra money on exotic, dehydrated and powdered “health foods” from half-way across the globe.

Your green smoothie is a superfood and it’s far superior to anything you’d get from a bottle or package. Of course, a handful of goji berries can boost protein and dried sea vegetables provide iodine. Superfoods do have their place but they should be viewed as supplements and not a significant part of your diet.

Nuts and Seeds

We add a tablespoon of freshly ground chia (or flax) seeds to our morning smoothies. Other than that, we don’t add any other nuts, seeds or coconut oil. Adding too much fat to a fruity green smoothie can affect digestion, cause gas and bloating and even throw blood sugar out of whack. You don’t need to add fat to a green smoothie – even if you’re making a meal-replacement shake. You most definitely get enough in your diet without the need to blend it with fruit and greens too!

Sweeteners

Powdered sweeteners like stevia or syrups like agave, yacon and honey should be avoided since green smoothies are sweet enough on their own as long as you are blending fully ripe fruit that is in season. Instead of reaching for refined sugars, add another banana, some pineapple or other ripe fruit. Wean yourself off the concentrated, processed sugar-lust and soon you’ll appreciate just how delicious whole food can be without any added sweetener!

Sea Salt

We don’t add sea salt to our green smoothies but some people do. If you have a low sodium diet (i.e.: you don’t salt anything at all AND you eat a whole foods, plant-based diet with no processed food), you might do well with a pinch of quality sea salt here and there in your smoothie. You can add natural sodium to your smoothies as well by using celery or chard which is much better than pure, refined salt. A little sodium in your green smoothie helps cut sweetness and boosts the mineral content.

Keep It Simple

When it comes to green smoothies, simple is better. There’s no need to “protein-load” or “nutrient-load” your meals. Nature provides the optimum ratio of nutrients in fruit and vegetables. As long as you eat enough calories each day, you should do well without needing to artificially “enhance” your green smoothies.

I’ve put together a ton of information about green smoothies and how to make certain simple recipes that target specific health goals (ie: weight loss, detox, digestion, libido, energy, immunity, etc.) as well as fruit and green pairings that yield the best flavor and health benefits. This program is called Incredible Smoothies For Incredible Health and it contains hundreds of green smoothie recipes, answers to over 100 questions and so much more. It’s everything I know about green smoothies, health and nutrition.

Find out more about my Green Smoothie Program!

“Could I mix a teaspoon of bee pollen in with the green smoothie? Would it even be of any benefit? Thanks.” – Ginny

Thanks, Ginny, for asking this question about bee pollen. I’ve been meaning to write about it for some time and now I’ve got a great excuse to!

Bee pollen is one of the most popular superfoods marketed online. The claims about the health benefits of this product are many. It is said to contain:

– 24-35% complete protein,
– 22 amino acids,
– 12 vitamins,
– 28 minerals,
– 11 enzymes (other sellers claim 5000 enzymes!),
– and beneficial fatty acids.

The alleged health benefits include increased energy and stamina, muscle building, immune boosting and, yes, even sexual enhancement.

So why shouldn’t you just run right out and purchase a $30 jar of bee pollen? Well, here’s why I wouldn’t.

– You don’t need foods that contain 24-35% protein. That’s too high. Besides, how much protein are you really going to get from a 1-3 tablespoon serving? You certainly wouldn’t get an appreciable amount of protein from a teaspoon.

– Of the 22 amino acids that bee pollen is praised with containing, your body only needs 8 or 9 of them from diet, which you can get from fresh fruits, vegetables, nuts and seeds. Why pay for expensive superfoods so you can get 14 amino acids that your body can make on its own?

– Whether or not bee pollen contains 11 enzymes or an astounding 5000+ enzymes, there is no scientific evidence to suggests that any of these enzymes do any bit of good, and that they are, in fact, denatured anyway when they come in contact with your stomach acid.

– As with protein, how miniscule are the teeny-tiny trace amounts of vitamins and minerals that you are going to get from a 1-3 tablespoon serving of bee pollen (at $30 per 8 ounces)?

As you can see, I take a pretty dim view of spending my money on this expensive superfood in a jar. It seems to me to be way over-hyped and way over-priced. Bee pollen might be highly marketable on the Internet unlike fresh fruits and leafy greens, but it doesn’t hold a candle to wholesome, fresh, water-rich whole foods.

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Find more answers.

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.

Here’s a list of some tricky foods you might see at the store:

Dried Fruits

Unless you dry your own fruits using a temperature-controlled dehydrator, the dried goods you buy at a supermarket or health food store may not be truly raw. Temperatures to dry foods often exceed 118 degrees Fahrenheit, which destroys enzymes and bakes out heat-sensitive nutrients like vitamin C. Some drying methods include baking at high temperatures instead of slow dehydration which only removes moisture. Most manufacturers do not care about preserving enzymes in food. That seems to be something only us raw foodists care about. Unless you purchase dry goods from a company that caters specifically to raw foodists, you are probably not getting raw dried fruits.

While you’re at it, check your dehydrator. The Excalibur brand dehydrator is the most popular with raw foodist because you can control the temperature on the unit. Inexpensive, commonly available dehydrators do not have temperature controls and may overheat your raw foods. I was disappointed one day when I stuck a thermometer in my Ronco dehydrator and found out that it was heating foods up to 160 degrees! My raw goodies weren’t technically raw anymore!

Powders & Superfoods

Powdered foods like cacao, spirulina, berries, greens and other superfoods might not be raw because the powdering process usually subjects ingredients to high temperatures. Carefully check packaging to ensure that it is “really raw” and that it is from a reputable manufacturer of raw supplements and superfoods. Don’t assume that all powdered superfoods are raw. You will often see raw powdered superfoods next to non-raw versions in the store.

The same goes for protein powders. Raw hemp protein is available, but all others are not raw, particularly soy, whey and egg white protein powders. Rice protein isn’t raw, but I have used NutriBiotic rice protein powder which is processed with low temperatures so I consider it “raw friendly”, and slightly cheaper than hemp protein.

Nuts

“Raw” nuts are the big deceivers in the raw food world. Almonds, cashews, pecans, walnuts – whatever nut you find in the store might have been exposed to heat through pasteurization. Just because the package says “raw” on it doesn’t mean that it’s truly raw. It only means that it hasn’t been roasted. It doesn’t mean that the nut is alive and able to sprout and grow a new almond tree.

You can purchase “really raw” nuts online or seek out organic sources that may not be pasteurized, although it is difficult to tell if a nut has been treated this way. It is virtually impossible to find truly raw almonds anymore. You could make nuts your one non-raw concession or simply use more cold-pressed, extra virgin oils (olive and coconut) and fatty fruits like avocado and durian instead of nuts.

Fruit Juices

No commercial fruit juice is raw if it’s been pasteurized. Pasteurization is a way of sterilizing liquids by briefly heating them at high temperatures to kill potential bacteria and extend shelf life. If you want truly raw fruit or vegetable juice, you’ll have to make it yourself. It will be much more nutritious and taste better too!

Canned Fruit

The canned fruit that you buy at the store is also subjected to high temperatures in the canning process. It might be more convenient than chopping and peeling fresh fruit, but it’s not raw and much of the original nutrition in the fruit has been stripped away.

Sea Vegetables

Sea vegetables are typically found in dried form and as with commercially prepared dried foods, they were probably not dried at temperatures below 116 degrees. I mainly eat sea vegetables for the high mineral content and iodine which is not affected by heat while drying, so if I can’t find certified raw sea veggies, I don’t worry too much. Look for “untoasted” sea vegetables like nori sheets, although untoasted doesn’t necessarily mean “raw” if it’s been dehydrated at temperatures above 116 degrees Fahrenheit.

Agave Nectar

Agave nectar is a processed sweetener from the agave plant and is extremely popular as an alternative, “healthy” sweetener. While you can find agave nectar that is labeled as “raw”, there is a lot of speculation and debate online that “raw” might not mean “really raw”. In order to process the syrup, many manufacturers heat the nectar to high temperatures.

I will write more about the agave nectar controversy, but my advice is to use it sparingly and use fruit as a sweetener whenever possible.

Dried Spices

As with fruit, dried spices have likely been heated above 118 degrees and therefore are not raw. Since I use spices sparingly to season or enhance flavors, they are not necessarily a concern for me. I do prefer to use fresh spices, though. If you buy dried spices, be sure to buy organic since non-organic spices have been pasteurized with radiation (irradiated).

“Raw” Energy Bars

Some raw energy bars are not 100% raw, even if they say they are raw or have the word “raw” in their name, logo or packaging. Take a closer look at many of these bars and you will find that some will say that the bar contains “80% raw ingredients”. “Raw” foods that contain any of the food items listed above are also suspect, especially if there are nuts or any protein that is not hemp. Unless the raw food bar is manufactured by a company that caters to the raw food community, any dried fruit in the bar would be suspect as well.

Uncooked Does Not Mean Raw

Labels can be deceiving. As with anything you buy, you should read the packaging carefully. Unless it says “100% raw” or “certified raw”, it might not be. Words like “untoasted” or “uncooked” doesn’t mean that the ingredients used to make the product are raw to begin with. Commonly used ingredients that are suspect are any nuts (especially almonds), dried fruit (dates, figs, etc…) and any protein that isn’t derived from hemp seed.

“Raw” convenience foods are great when you are on the go, and most of them are much healthier alternatives to candy bars and potato chips. If you’re on a high-raw diet, don’t sweat it. Otherwise, take a peak at our recipe pages to find quick and easy raw recipes you can make for when you’re on the go.