12 Superfood Trends That Aren’t Worth it in the Long Run

Superfoods are nutrient-rich foods known for their high levels of vitamins, minerals, antioxidants, and other essential nutrients that can promote health and help prevent diseases.

In 2015, there was a big 36% jump globally in products labeled “superfood,” “superfruit,” or “super grain,” with the U.S. leading the charge. This shows how much people are getting into health and wellness, all thanks to catchy marketing. But it also makes you wonder what counts as a superfood and how they fit into a healthy diet.

While some superfoods are beneficial, many are overhyped, costly, and unsustainable. If you're tired of following every trend, this list will help you decide which superfoods aren’t worth it in the long run.

1. Goji Berries

Goji berries are a popular superfood packed with antioxidants. They also have health benefits, such as boosting the immune system and improving eye health. However, their nutritional claims are exaggerated.

Research shows their antioxidant levels are not much higher than those of more common fruits like blueberries. Additionally, no significant evidence exists that they cure heart diseases, as claimed.

These berries can also be pricey; dried versions may contain added sugars or preservatives that reduce their health benefits. Instead of focusing on goji berries, opt for more accessible fresh berries that pack a punch without breaking the bank.

2. Coconut Oil

Coconut oil has recently become popular as a health miracle for its weight loss and cholesterol improvement benefits.

While it contains medium-chain triglycerides (MCTs) that can provide sustainable energy, it's high in saturated fats, which, ironically, may elevate cholesterol levels and increase the risk of heart disease when consumed in excess. Also, many claims about its metabolism-boosting and weight-loss benefits lack strong evidence.

So, when it comes to coconut oil, moderation is key. Instead of using it as your only cooking fat, try including healthy fats like olive or avocado for different nutrients.

3. Kombucha

Kombucha is a popular tea drink made from fermenting tea, sugar, and a mix of bacteria and yeast called SCOBY. While some studies suggest that kombucha may possess probiotic properties that can benefit gut health, we need more detailed clinical trials to support these claims. It also contains low levels of alcohol that can make it possibly unsafe for kids and pregnant or breastfeeding moms.

Additionally, store-bought kombucha can contain high sugar levels and may not have as many probiotics as mentioned. There’s also a risk of contamination if brewed improperly at home. Instead, go for other probiotic-rich foods like yogurt, kefir, or sauerkraut, which offer similar benefits with fewer risks.

4. Maca Powder

Maca powder, made from a South American root, is known for its potential benefits in enhancing energy, stamina, and sexual health. It is rich in essential nutrients, including vitamins B, C, and E, as well as minerals like iron and calcium. However, while some small studies suggest that maca may improve libido and reduce symptoms of menopause, the evidence remains limited.

If you are looking for more researched and affordable ways to boost energy, regular exercise, adequate sleep, and a balanced diet are great alternatives.

5. Acai Bowls

Acai bowls have recently gained popularity as a healthy breakfast or snack. They are made from acai berries, blended into a thick smoothie, and topped with fruits, granola, and sometimes sweeteners.

While acai berries are rich in antioxidants and healthy fats, the nutrition of acai bowls can vary greatly depending on what’s added and the portion size. Many store-bought acai bowls can easily become calorie bombs with added sugars, syrups, or sweetened granola toppings.

6. Quinoa

Quinoa is often called a superfood because it's a complete protein with all nine essential amino acids. While it's nutritious, other grains like brown rice and oats also provide great health benefits at a lower cost. Quinoa is also claimed to reduce weight; however, while it is high in fiber, promoting a feeling of fullness, there are no decisive human studies proving its effectiveness for weight loss.

Cooking quinoa can be tricky since it needs to be rinsed to remove its bitter coating. Instead of just focusing on quinoa, add a mix of grains like brown rice and barley to your diet for similar benefits at a lower cost.

7. Matcha Lattes

Matcha lattes have become a trendy drink that boosts energy without the coffee jitters. But let’s not get too caught up in the hype! While matcha does have more antioxidants than regular green tea, the health benefits can depend on the quality of the matcha you’re using.

Many store-bought lattes are loaded with sugar or high-calorie milk alternatives, which can cancel out some of their health benefits. Plus, drinking them regularly can get expensive. Alternatively, you can enjoy green tea, which has proven benefits at a lower cost. You can also buy powdered matcha to add to your own homemade drinks and smoothies.

8. Spirulina

Spirulina is a blue-green algae known as a high-protein superfood. Its benefits include boosting energy and providing vitamins and minerals. However, its long-term value might not be as great as suggested.

It can be expensive compared to other green vegetables with similar nutrition profiles, and regular use could strain your budget without guaranteed health perks, as the evidence of its benefits is limited and mixed. It's also not regulated by the FDA, so there's no assurance it’s free of contaminants or contains the claimed nutrients. Its strong taste can also be another downside, making it feel overhyped.

9. Chia Seeds

Chia seeds are claimed as a nutritional powerhouse, often touted for their omega-3 fatty acids, fiber, and protein content. These little black and white seeds can soak up to 12 times their weight in liquid, turning into a gel-like substance that adds a great texture to smoothies, puddings, and baked treats.

While they’re packed with nutrients, the buzz around chia seeds can sometimes overshadow what they do for you. They can be healthy, but fitting them into a balanced diet matters. Plus, you can swap chia seeds for more budget-friendly sources of omega-3s, like flaxseeds, so they're not a must-have superfood.

10. Agave Nectar

Agave nectar, made from the sap of the agave plant, is hailed as a natural sweetener. People love it because it has a lower glycemic index, which might not spike blood sugar as quickly as regular sweeteners.

But here’s the catch: agave nectar contains 85% fructose, much higher than plain sugar. This high fructose content can lead to health issues if you overdo it, like insulin resistance and other metabolic problems. Choosing whole fruit or natural sweeteners is a healthier way to satisfy your sweet cravings while avoiding the negatives of high-fructose sweeteners.

11. Cacao Nibs

Cacao nibs, made from crushed cacao beans, are considered superfoods because they're rich in antioxidants, magnesium, and flavonoids. They are less processed than chocolate and can add crunch to smoothies, granola, and baked goods. While they have health benefits, such as improving heart health and mood, they can be bitter, and not everyone may like them.

High-quality cacao nibs can be more expensive than regular chocolate. Instead, add dark chocolate with a higher cacao content to your diet to enjoy the health benefits.

12. Bee pollen

Bee pollen is often called a superfood because of its claimed anti-inflammatory and immune-boosting benefits. However, there isn't enough scientific proof to truly back these claims, which makes it tricky to classify it as a genuine superfood.

Additionally, some people may experience allergic reactions, which is a bigger health risk and outweighs its potential benefits. The good news is that a balanced diet rich in fruits, vegetables, and nuts is equally nutritious without the allergy worries.