5 Fake Superfoods to Avoid and 5 Real Ones to Try

In the world of nutrition, the term "superfood" is often thrown around, but how many of these foods truly deserve this title? Dr. Ken Berry — a family physician practicing in rural Tennessee for over two decades and committed to helping patients overcome obesity, insulin resistance, and type 2 diabetes — sheds light on this topic. In one of his viral videos, he exposes five popular "superfoods" that don't live up to the hype and introduces five genuine superfoods that can significantly boost your nutrition. Read on to discover which foods you should be adding to your diet and which ones might not be worth the extra cost or effort.

The Origin of "Superfood

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Dr. Berry starts by explaining the origin of the term "superfood": "Back early in the nineteen hundreds, the United Fruit Company was just starting to really import lots of bananas into the United States, and they tried to talk about how convenient they were. They tried to talk about how easy they were to eat. That didn't really catch on. So then they started paying doctors and medical organizations like the American Medical Association to say that bananas had medicinal qualities and that they were so nutrient dense that they were a superfood," he says in the video.

According to Dr. Berry, "The term superfood was a marketing term to sell lots of bananas." He adds, "What other food companies quickly learned from the United Food Company was that the term superfoods equals super sales, and you get to charge a lot more money for it."

Defining a True Superfood

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Dr. Berry proposes a definition for a true superfood: "My definition of a superfood is a food that is nutrient-dense, ancestrally appropriate—meaning humans have eaten it for a long time—and rich in amino acids, fatty acids, vitamins, and minerals, all of which are essential." He further explains, "Also, these foods are highly bioavailable and bioabsorbable, meaning the nutrients aren't locked up by oxalates, lectins, or phytates. Finally, superfoods should be non-inflammatory. They should not cause inflammation in any group of human beings." He is listing five overhyped superfoods.

Fake Superfood 1: Whole Grains

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Dr. Berry states, "Whole grains. Right off the bat, there's a large percentage of human beings on the planet who have an outright allergy to gluten or gliadin—people with celiac disease—who cannot eat whole grains at all." He adds, "Grains are devoid of nutrition. That's why they're often fortified with fake vitamins and minerals coming from a chemical factory because they don't contain any."

Fake Superfood 2: Dark Chocolate

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"Dark chocolate. It is touted as a miracle cure for this, that, or the other. It has magical phytochemicals in it—phytonutrients that you just can't get anywhere else in such high quantities," Dr. Berry explains. However, he argues, "The problem is all these phytonutrients you hear about, like polyphenols and others, have never been proven to be necessary for optimal human health."

Fake Superfood 3: Kale

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Dr. Berry challenges the superfood status of kale: "Kale is often touted as a superfood. It has so much vitamin A, but wait a minute—does kale actually have any vitamin A whatsoever? Look it up because it doesn't. It has zero real vitamin A. It has a lot of beta-carotene, which some of us can convert into vitamin A, but many of us have trouble with that conversion."

Fake Superfood 4: Manuka Honey

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"Manuka honey or any of the other magically delicious kinds of honey out there," Dr. Berry states. He argues, "Honey of any variety—from the cheapest honey that's been cut with corn syrup all the way up to the most premium, expensive honey on the planet—is sugar and water. That's what it is. It spikes your blood sugar and insulin. There's nothing magical about honey. It's not a superfood."

Fake Superfood 5: Pomegranates

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Dr. Berry critiques pomegranates and pomegranate juice: "When you actually look up the nutrition information about pomegranate juice, you're like, 'Wait, did I miss something?' Because this doesn't look very super. It just looks like a lot of carbohydrates and a few phytochemicals that may or may not someday be proven actually to benefit the human organism."

After finishing with imposters, he lists five superfoods that can genuinely boost a person’s health.

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Real Superfood 1: Eggs

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Dr. Berry praises eggs as a true superfood: "If you look up the nutrition information for an egg that came from a chicken allowed to pasture and eat bugs, worms, grass, and seeds—the things chickens love, maybe even a snake or two—the nutrition quality and density of that egg yolk are just off the charts."

Real Superfood 2: Sardines and Anchovies

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"Any of the small cold-water fish with the skin on and the bones in are amazing nutritionally," Dr. Berry states. He adds, "I could literally lock you in my barn and just feed you sardines with the skin on and the bones in, and it would be years before you developed a vitamin or mineral deficiency because they're so nutritionally complete."

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Real Superfood 3: Liver

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Dr. Berry considers the liver a preeminent superfood: "Liver is probably the preeminent superfood. I didn't put it number one because a lot of people haven't yet learned to like the taste of liver. But while you're still working on that, I want you to look up the nutrition content in just two ounces of liver and compare it to any other purported superfood on the planet."

Real Superfood 4: Fish Roe

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"Fish roe is a literal superfood," Dr. Berry explains. "You could probably be locked in my barn for decades, and if I were feeding you fish roe, you would never develop a single vitamin or mineral deficiency. You would have all the omega fatty acids, other essential fatty acids, and all the essential amino acids that you needed."

Real Superfood 5: Bivalves

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Dr. Berry recommends bivalves: "This includes mussels, oysters, and clams. These guys are superfoods. A lot of people don't realize this—they're not on many people's radar. Actually, the entire mollusk category is an excellent, excellent superfood." He adds, "Oysters, clams, and mussels are nutrient-dense. They have almost a complete panel of every single nutrient you would ever need for optimal health."

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Final Word From the Expert

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Dr. Berry concludes his video with a warning about marketing: "Anytime in the future you pick up something at the grocery store and it has the word 'superfood' on the label, you can know immediately that's BS, and you can put it back down. It's overpriced, and it's probably not a superfood. Go to the section of the store where I talk about the other five superfoods and buy those because they actually deserve the name." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!

Ditch the Bleached White Flour and Refined Grains

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Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.

Say Goodbye to Low-Fat Foods

Contrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.

Avoid Processed Deli Meats

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Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.

Cut Out Sugary Drinks

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Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.

Eliminate Sugary Foods

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Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.

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Steer Clear of Fried Foods

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Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."

Beware of Bad Fats

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While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.

Eliminate Fast Foods

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Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.

Ban Artificial Flavorings, Sugars, and Dyes

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At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.

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Avoid Foods with Unpronounceable Ingredients

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Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."

Say No to High Fructose Corn Syrup

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Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.

Limit Artificial Sweeteners

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Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."

Be Cautious with Carbonated Beverages

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Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."

Watch Out for High-Sodium Foods

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The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."

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Take Action: Tips for Success

Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.

Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

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"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

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Commercial Baked Goods: The Thyroid Disruptor

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Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

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"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

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Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

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Sugary "Health" Drinks: The Wellness Impostor

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"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.