AS REGISTERED dietitian I’ve seen so many food and diet trends come and go. And if 2024 is any indication, even once-powerful trends like the keto diet, plant-based meat, and air-frying everything in sight may be coming to an end.
But there are silver linings in 2024, too, as I saw when I recently traveled to Denver for a major nutrition conference. After walking through a trade show showcasing all kinds of new products, attending sessions on the latest nutrition research findings, and talking with colleagues, I have a good idea of the food and nutrition trends we’ll be seeing a lot of. this year.
And surprisingly, they’re actually great.
Here they are and how I score them in terms of usefulness and overall health.
Protein Packed Snacks
Protein bars and powders are still a thing, but there seems to be a greater awareness of ultra-processed foods. And as a result, manufacturers are introducing a new class of on-the-go choices made from complete proteins.
At the fair, I tried flavored egg sandwich wrappers like those from Egglife, which are rich in protein and taste completely neutral in the unflavored variety. You can literally eat them with peanut butter and jelly and they are perfect.
I also loved Starkist’s SmartBowls, which are grain-flavored tuna packets. They have the perfect snack macro and are super portable. Made with chicken breast, egg whites and bone broth, Wilde chicken-based protein chips are delicious and filling. The same goes for Whisps cheese crisps, there are new cheese and nut mixes that feature the same toasted cheese as regular Whisps but with a dose of good fats from the nut mix.
Trend score: 4 out of 5
Not only do complete protein foods taste better, they are often much less processed. We now have more ready-made options, as well as jerky and powder-flavored protein bars.
Balance on Restriction
Restrictive diets may initially work for weight loss, but they are often unsustainable over the long term. And no matter how it makes you look, a diet isn’t healthy if it makes you feel bad.
More indulgent (but still healthy eating patterns) are trending. Consider a Mediterranean-style diet that includes a wide variety of foods and focuses on health, not restriction. This trend is supported by research showing that restrictive diets often lead to many negative consequences, both physical and emotional.
Trend score: 5 out of 5
As a nutritionist, I see many of my clients, followers, and colleagues move toward rejecting restrictive diets that never work in the long term. People now want to feel peace about food. This is a good thing.
The benefits of a balanced diet are many: They provide a wide range of nutrients, are easy to maintain over the long term, and allow you to live your best life without any restrictions.
Creatine
Creatine has a reputation for providing gains, but it may no longer be just for muscle building purposes.
There are rumors that creatine may also help prevent bone loss and improve cognitive function, and this seems to be supported by emerging scientific studies.
In a recent study, 129 participants were given 5 grams of creatine per day for 6 weeks. As a result, the researchers found a small but significant increase in cognitive function in the participants.
But research on bone loss is mixed and mostly negative, especially in men.
Trend score: 3 out of 5
Creatine monohydrate is one of the safest, well-researched supplements available, but the best evidence for taking it is still muscle gain, not much else.
Research on creatine and cognitive function is still in its infancy, and claims to prevent bone loss do not appear to be supported by strong science.
Adaptogens, Especially Ashwagandha
Ashwagandhai is an herb used in traditional Ayurvedic medicine for a variety of things, including male fertility, inflammation, and sleep quality.
While there are numerous health claims about ashwagandha on social media, there is positive research on this supplement’s cortisol-lowering properties and stress- and anxiety-relieving effects.
Ashwagandha may also increase cognitive flexibility, a measure of how well a person can shift focus between tasks.
Trend score: 4 out of 5
Although we need more research to confirm the effects of ashwagandha, the supplement appears to be safe when taken according to dosage instructions. Look for brands that have been third-party tested and offer 300 to 600 mg, which is the ideal dosage per study. Having another tool in our toolbox for dealing with stress and anxiety is definitely an added value.
Long life
Living longer and stronger is the main focus of the wellness industry. Cold treatments, red light therapy, extended fasting and NMN supplements are just a few of the longevity trends currently making their mark. This trend is circulating among online biohackers and some popular public figures as well.
Score: 2 out of 5
Unfortunately, there is a lack of human studies to prove that any of these interventions actually have the desired effects, including extending our lives.
There is always the danger of going overboard with our health interventions and ‘hacks’, which can lead to the opposite effect. We all die; Why don’t we focus on living our best life without complicating it?
While it’s great that people want to optimize their health, some of the longevity trends haven’t yet been supported by human studies. Many are expensive and the anxiety that can come from trying to ‘hack’ our bodies can work against us.
Abby Langer, RD, is the owner of Abby Langer Nutrition, a nutrition consulting and communications company based in Toronto.