After conducting an online search, I found the eight most popular health and nutrition trends for 2024, and I must admit, some of the results were surprising. As a nutritionist with more than 10 years of experience, my personal search results would be completely different, but it is interesting for me to see what the general public is keen to know.
So, what are the most searched health and nutrition trends of 2024? I've found out that these are the following: plant-based diets, functional foods, mindful eating, natural sweeteners, sustainable and local sourcing, healthy fats, postbiotics and psychobiotics, and collagen. Below, I’ll share my perspective on each of these points.
1. Plant-Based Diets:It's no surprise that plant-based diets are at the forefront, largely promoted by the media and political agendas. While these diets continue to gain popularity due to their purported benefits—such as heart health, weight management, and environmental sustainability—many of these claims lack robust scientific backing. Furthermore, there are significant downsides to a vegan diet.
Nutrient Deficiencies: Plant-based diets often lack essential nutrients commonly found in animal products, such as vitamin B12, heme iron, omega-3 fatty acids (EPA and DHA), creatine, carnosine, taurine, iodine, selenium, and vitamin D3. Vegans and vegetarians are recommended to take a range of carefully selected supplements to avoid deficiencies.
Protein Quality and Quantity: While plants do provide protein, their quality and bioavailability are inferior to that of animal protein. Most plant proteins are incomplete, lacking one or more essential amino acids. To achieve a complete protein profile, those on a plant-based diet must carefully combine different protein sources, which can be challenging.
Digestive Issues: The high fiber content of plant-based diets can cause digestive issues for many, including bloating, gas, and constipation. Individuals with sensitive digestive systems or conditions like irritable bowel syndrome (IBS) may struggle with the high fiber intake. Despite some individuals tolerating fiber well, it is not an essential nutrient, and its consumption is not necessary.
Overconsumption of Carbohydrates: Plant-based diets can lead to higher carbohydrate intake, particularly from grains, fruits, and legumes. In order to obtain sufficient protein from plants, people will end up with eating too many carbohydrates. This can result in elevated blood sugar and insulin levels, weight gain, and the development of insulin resistance and metabolic syndrome. Many people on standard diets consume more carbohydrates than their bodies can tolerate.
Anti-nutrients: All plants contain anti-nutrients to varying degrees. Some have significant amounts that can harm health, leading to increased intestinal permeability, inflammation, kidney injuries, impaired digestion, and dysbiosis. The most common anti-nutrients include lectins, oxalates, phytic acid, saponins, and protease inhibitors.
2. Functional Foods:Functional foods—those with added health benefits beyond basic nutrition, such as probiotics, antioxidants, and vitamins—are increasingly popular. However, functional foods have been trending for some time, with the specific items changing over the years. Currently, functional foods that promote gut health and immune function are particularly in vogue. In my opinion, the best functional foods are red meat and animal fat.
3. Mindful Eating:Mindful eating involves an intentional approach to food, focusing on the experience and its impact on the body. This trend is linked to both physical and mental well-being. While this technique can be useful for those on standard or less healthy diets, once you adopt a high-fat carnivore diet, mindful eating becomes a natural and almost irrelevant practice.
4. Natural Sweeteners: As health consciousness grows, alternatives to refined sugar—such as agave nectar, stevia, monk fruit, sugar alcohols and allulose—are gaining popularity. These sweeteners are perceived as healthier options with a lower impact on blood sugar levels. However, I believe it's best to avoid all sweeteners and stick to whole foods. Occasional honey consumption in small qualntities might be fine for most people, as it is the only sweetener naturally found in nature. All other sweeteners are refined and manufactured in laboratories.
5. Sustainable and Local Sourcing:This is perhaps the most positive trend. I fully agree that we should prioritize eating local and seasonal foods whenever possible. Consumers are increasingly interested in the origins of their food, leading to a rise in the popularity of locally sourced and sustainably grown produce.
6. Healthy Fats:As research on the ketogenic diet increases, more people are beginning to embrace healthy fats. Once demonized, fats are now recognized for their benefits, including improved heart and hormonal health and cognitive function. However, the definition of "healthy fats" is still debated. Mainstream nutrition often highlights plant sources such as avocados, nuts, and olive oil, but I believe the healthiest and most natural fats are those from animal sources, particularly ruminants.
7. Postbiotics and Psychobiotics: As a nutritionist, I found this trend intriguing, as it's the first time I've encountered these terms. These products are emerging in the realm of gut health, focusing on the beneficial effects of by-products of probiotics (postbiotics) and the connection between gut bacteria and mental health (psychobiotics). However, I am skeptical about the longevity of these trends.
8. Collagen and Beauty from Within:The use of collagen supplements for skin health and overall well-being is growing, with more people seeking to maintain their appearance through diet. However, collagen is not a complete protein, and it breaks down into amino acids during digestion rather than being absorbed as collagen. Although research doesn't fully support the claimed benefits, this trend may persist for some time.
Conclusion:
The health and nutrition trends of 2024 reflect a growing interest in nutrition, sustainability, and overall well-being. While some trends, like plant-based diets and functional foods, are heavily promoted, it's essential to critically evaluate their long-term benefits and potential downsides. Prioritizing meat, animal fat and potentially some local and seasonal fruits and vegetables, exercise and movement offer long term health benefits. As these trends evolve, staying informed and critical will be key to making the best choices for your health.
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