Hi guys, we’re delighted to have Primal Health Coaching Institute Training Director Erin Power back to answer your questions. Have a question for our health coaches? Visit our Mark’s Daily Apple Facebook group or ask it in the comments section below.
Tim asks: “Recently, I’ve been seeing Instagram posts saying don’t be fooled by ‘healthy foods’ like the Impossible Burger, celery juice, almond milk and protein bars. I understand some of this (like fake meat!). Others have confused me. What’s wrong with celery juice? Now isn’t almond milk good too?! ”
I know, don’t I? There is so much information out there and everyone on social media has an opinion about the latest health trends.
As a health coach, I can help you crack down on that list of “scam” suspects. More importantly, I can share some guidelines to help you figure out whether a trending food is healthy or a scam.
First and foremost, remember that eating real, whole foods never has to be complicated. When working with coaching clients and in my own life, at the core of my philosophy is to keep things simple.
I realize that the hype on social media and “fight for food” can make food incredibly complicated. In moments of doubt or overwhelm, return to that important principle. That’s really what makes Primal living and eating so easy: Simplicity just makes sense.
In practice, this means sticking to the food closest to its “whole” form (the way nature makes it). For example, you should choose an apple over apple juice. Stay away from long lists of ingredients you can’t pronounce and don’t recognize. You know what to do already.
Let’s take a look at some of the popular “health foods” marketed today.
Plant-based meat alternatives
Imitation meat is in big business right now. They are (unclearly) marketed as a healthy, environmentally responsible alternative to meat. You can’t walk through a supermarket or peruse restaurant menus without seeing them.
The Primal way of eating may well be suitable for people who choose to limit or avoid animal products for whatever reason. These trendy meat alternatives are so far removed from their natural state that I try to recommend them to my customers.
Impossible Burger™ features highly processed ingredients like soy leghemoglobin (SLH), which is derived from genetically modified yeast. A similar product, Beyond Meat™, claims to be GMO-free but includes ingredients like pea protein isolates and inflammatory seed oils like rapeseed and sunflower.
Obviously, I would say that the best option is to go ahead and eat the meat. Grass-fed, ethical and sustainable beef is great if you can find it and it fits your budget. If you don’t have the resources to source locally raised, grass-fed meat, don’t worry; Even conventionally raised beef is worldly better than fake meat. If you’re looking for a veggie option, a burger made with mushrooms and even legumes like lentils or black beans if they work for you are much better alternatives.
Celery juice
This one seems pretty harmless, maybe even Primal! I mean, it’s just juice from a vegetable on the ground after all…
When we juice vegetables and fruits and remove the rest of the plants, we are no longer consuming whole foods (unless you are mixing them into a smoothie). Nutrition is encased within what is commonly known as food matrix. All parts of a food co-exist, not “sell for parts”. Consume celery juice without the fiber…well, it’s just unnatural. Celery would simply never be consumed that way in the wild.
That said, celery juice is definitely not the worst choice and in moderation can be fine. It lacks the typical high sugar content of fruit juices, but it won’t provide satiety or provide any healthy fats or proteins. For all the supposed benefits that celery juice influencers tout? Will it fix everything that’s harming you or replace a complete, nutrient-dense diet? Is not. Is it tasty? It’s up to you, I guess, but that’s a no from me.
Is it a scam? Not necessarily, but some of the claims surrounding it are too good to be true. I just don’t see the point of it. Definitely don’t use it as a substitute for a more powerful original fare.
Almond milk and other nut milks
Not all nut milks are created equal. The good news is that you can find many brands out there that produce products with minimal ingredients and processing. The less amazing news is that most tend to be very low in nutrients.
Similar to celery juice, we don’t get the whole food here. Almonds in their whole form are rich in nutrients, containing magnesium, copper, vitamin E and manganese, in addition to some prebiotic fats, protein and fiber. Almond milk is made by mixing almonds with water and filtering out any solid materials — along with most of the nutrients.
If the label tells you otherwise, nutrients may have been added as part of the manufacturing process. While this is not harmful to health, it does lead to the fact that the nut milk, left to its own devices, is simply lacking in many nutrients. Flip the package and check the ingredients to see what else has been added to the almond milk; You may be surprised to see a relatively long list of ingredients.
As with all nuts and seeds, nut milk may not be right for everyone. They can be especially problematic for anyone with an already damaged gut.
Is almond milk a scam? I wouldn’t call nut milks a “health food,” but they’re a good option for those who don’t tolerate dairy and want to add something to their morning coffee. Don’t drink them instead of water, and if you can, spend your money on less processed, higher-quality options. Or try making your own. You will be pleasantly surprised at how easy it is and you may also like the finished product better than anything you find at the store.
Protein bars
Similar to nut milk, there are many types of protein bars on the market. Some protein bars make great, purely Primal snacks, but others aren’t as much. Many contain non-primal ingredients such as soy and brown rice, which may contribute to systemic inflammation.
Look for minimal-ingredient options that feature Primal-friendly ingredients you recognize like whey, egg whites, nuts, and seeds. If you’re watching your carb intake, be sure to check that out. Many protein bars get a surprising amount of carbs from sugar and dried fruit.
Meat bars are my favorite because they are simple. I like those that are made with organic or grass-fed beef. Are even 100% pure protein bars, preferably, a substitute for whole foods? Not in my opinion. They are also not the most economical way to consume your protein. However, they can be a good choice when you need a convenient protein to add to your regular meals.
Choose the best options
These are just a few of the many healthy foods that my clients often wonder about. Of course, there are many more. Instead of breaking them down one by one, I recommend taking a two-step, “principle-based” approach:
- Keep it simple. When in doubt, stick to food as close to its natural state as possible. We were able to last this long without healthy food. Back to basics.
- Listen, trust, and respect your body’s signals. How does a particular food make you feel? Pay attention not only while eating but also later that day or when you are lying in bed that night, trying to fall asleep. How about the next morning? Perhaps you have felt discomfort or even cramps after eating. Gas, vomiting, constipation, or diarrhea may follow. The mind is foggy, tired, irritable. Flare-ups in conditions like acne, asthma, or arthritis. Tune in to the signals from your body. Collect data and use it the next time you have to make food choices.
This makes it sound simple, but that doesn’t mean it’s easy. Bewildering and conflicting messages in your news feed can make you question your food choices at every turn.
This is one of the reasons why it is so helpful to work with a trained, knowledgeable health coach. A coach will help you discover for yourself which foods are best for your body, your lifestyle, and your specific health goals.
Ultimately, your best defense against food marketing claims about healthy food scams is a good offense. Learn to understand which foods support friendand you can happily remove the noise.
What other health foods have you confused? Drop them in the comments below!
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