Modern Diet Trends: Fact or Fiction?

Percentiles, religiously reading the label, prescribed weight loss, yo-yo dieting, and the seasonal-to-perpetual conversations about fitness goal setting. Although dieting has been part of the media we consume for centuries, recently, it seems diet culture has morphed to fit modern platforms and lexicons. In 2020, intuitive eating came on the scene, and shortly after, the phrase nutrient-dense was co-opted into a diet of its own. The same habits are now being reframed in a new, modern light.

The food trends we’ve noticed the most are the high protein diet, nutrient-dense diet, and cutting out seed oils, like sunflower oil or canola oil. Although all three come from decades of diet trends, they all also include an undertone of striving for personal wellness- whether or not this is the true outcome.

What’s New and What Isn’t

Before we can parse fact from fiction, it’s important to note that none of these trends are brand new. The movement to cut out seed oils is rooted in ideologies of “good” and “bad” fat– some will remember the “avoid trans fats” messaging of the 2010’s, and before that, the oil at the top of the food pyramid, like the glowing chalice that you must climb one million steps to obtain. The food pyramid has since been traded out, but some of the sentiments remain.

Many modern diet trends are emerging from a culture of physical fitness and overall wellness. Although protein powder has been a popular element of athletic diet trends since the 1950s, a recent wave of protein-packed bulking trends have brought viral videos of bodybuilders eating whole blocks of parmesan cheese and cans of tuna to meet their goals.

For the nutrient-dense diet, there are a few historic avenues that combine into what we’re seeing today. According to the USDA Dietary Guidelines, heart disease is still the leading cause of death for Americans, the majority of which exceed the recommended daily limit on added sugars, saturated fats, and sodium. Although we know nutrient-dense fruits and vegetables have health benefits, processed foods are cheap and easy to get.

However, across the board, there are growing movements rooted in wellness that at their core include food and diet trends. From body positivity to athleisurewear, lifestyle trends link popular foods, exercise habits, and fashion. “Wellness” is as much a persona as it is a life goal.

Dieting in the Name of Health

Registered Dietician Allison Tucker with Collaborative Counseling & Nutrition said nutrient and protein-focused diets can have their benefits.

“I don’t think the focus on prioritizing protein is necessarily negative, because it is good to think ‘Where am I getting protein from this?’” Tucker said. “But when we think about the gym culture, of course, that tends to be focused on fat loss and muscle growth, and very quickly that tends to shift from being about health to being about aesthetics.”

Studies do support the development of lean muscle in disease prevention and longevity of life, but according to Tucker and many other nutritionists, these diets can be dangerous when taken to the extreme. Instead, Tucker suggests thinking more in terms of having a protein portion at each meal. “We like to demonize carbohydrates, but when we think about carbs coming from whole grains, fruits, vegetables, dairy sources, we realize that carbs are in a lot of foods.”

Similar health-based diets have similar upsides and downsides. Seed oils are a natural enemy because they’re in almost every kitchen, but can be considered “bad fat”. Ironically, the USDA guidelines actually recommend oils as an alternative to cooking with fats like butter and coconut oil. However, most of the modern argument against seed oils is grounded in the way they are processed, alongside their inclusion of fatty acids.

The USDA categorizes nutrient-dense foods as foods that “provide vitamins, minerals, and other health-promoting components and have little added sugars, saturated fat, and sodium.” These, too, have a host of benefits on paper, but can lead to restrictive dieting– i.e. “if it isn’t nutrientdense, I cannot have it”. It’s easy enough to say “cut out seed oils,” or “opt for nutrient-dense foods,” but both can quickly turn into a hunt for sustenance in a sea of dietary exclusions.

Nutritional Information Overload

“It’s nothing new, and that’s good to remember,” said Tucker. “In terms of these trends with these fad diets, we’ve been there before.”

The USDA recommends that adults eating 2,400 calories per day eat three cups of vegetables and two cups of fruit every day. The same guidelines also say that over 85% of adults are short on dietary fiber (i.e. fruits, vegetables and whole grains)—this can lead to an early onset of diet-related chronic diseases.

The USDA recommends substituting out healthy alternatives, which sometimes are practical and sometimes less so. For example, the dietary guidelines offer up sparkling water as a substitute for most sodas, but it’s fair to say this trade would feel like a punishment to some. Instead, Tucker offers an alternative that seems a little more focused on individual preferences.

“I like to think of it as nutrition by addition,” Tucker said. “It’s very easy to think all these small changes are going to make the difference, when what we really need is to zoom out.”

Think in terms of adding nutritious options rather than cutting out all the vices. Keep in the chocolate, the guilty pleasure snacks, or even just that bottle of canola oil on your counter. But also be thinking about adding an extra vegetable or fruit to your lunch. She also recommends reframing how we think of meal prep as one impactful strategy to cut through the information overload.

“When we think of meal prep, it can be overwhelming, when we think of containers stacked to the ceiling,” Tucker said. “But when we think of it in terms of leftovers, “no matter what you have that day, you know you’ll have something in the fridge that’s ready to go with all the nutrients you already prepared it with.”

Ultimately, nutrition is a personal experience heavily influenced by the world around us. Although it’s never a bad idea to reach out to a professional if you’re feeling uncertain, your diet is always going to be unique to your own needs, preferences, and culture. Different bodies need different diets, so what works for you might not work for everyone. We have to find what works for us. The rest is just extra.