Functional Foods… Fact or Fiction?

Growing interest in the relationship between diet and health has increased the demand for foods that offer greater health benefits.  Calcium-fortified orange juice, margarine fortified with cholesterol lowering plant stanols, nutrient enhanced salad dressings, and other “functional foods” are advertised everywhere these days.  Is there a scientific basis for the claims made on these products -- and should they be used by everyone?  The answer is inconclusive.

The International Food Information Council defines functional foods as “foods or dietary components that may provide a health benefit beyond basic nutrition.” So for example, orange juice enriched with omega 3 fatty acids, cookies with added vitamins or minerals, yogurts with added fiber, and even bread with extra protein.

Although there may be some health promises behind functional foods, they are not a substitute for a well-balanced diet, which is the cornerstone of good nutrition.  Naturally nutrient rich foods that make up a well balanced diet include fruits and vegetables, whole grains, lean sources of meat, fish, and poultry, low fat dairy, and healthy unsaturated fats found in fish, nuts, and certain oils.  The USDA Dietary Guidelines and the food guide pyramid both provide guidelines that can help you plan a healthy diet.  Here are a few things to consider when purchasing foods with a “functional” health claim.

Are they safe?

In some cases, added ingredients may offer real benefits, and are certainly safe. Decades ago, iodized salt and enriched flour helped to prevent diseases. Today, orange juice fortified with calcium likely does help to strengthen your bones, and flour enriched with folate helps prevent neural tube defects. The safety of these ingredients has been well researched.  When considering purchasing foods that are fortified with ingredients you are not so sure about, discuss them with your healthcare professional.  This is especially important if you’re taking medication to avoid the possible risk of an adverse reaction.

How are they regulated?

The U.S. Food and Drug Administration (FDA) regulate functional foods. They do so as part of the Nutrition Labeling and Education Act (NLEA), which allows for health-related messages to be advertised on food labels. Any ingredients added to food products must be on a list of foods that is “generally recognized as safe”.  Some claims can tend to be misleading which has led the FDA to start cracking down to try and keep the misleading claims and products off the market.

Are they healthy?

For the most part functional foods are healthy, but it is important to realize that the addition of a ‘healthful ingredient’ to a relatively unhealthful food does not make that food choice better for you.  For example soda that contains added vitamins and minerals is still sugar-laden soda.  Choosing 100% juice, that is naturally nutrient rich, is a better choice.  The bottom line is to choose your foods wisely.  Be savvy to health claims that sound too good to be true.  And choose a balanced diet to ensure that you truly meet all of your nutritional needs.