What do nutritionists think of social media health trends?

In today's world, many of us have turned into self-proclaimed 'nutritionist experts' with the help of Google. 

Whenever there is any food recipe trending on social media, and a quick Google search approves it, we are eager to try the latest superfood or wellness hack. 

But how often do we pause to consider whether these trendy health practices genuinely deliver on their promises? Do they offer the benefits we seek, or are we merely riding a roller coaster of dietary experiments? 

The Business Standard has curated some popular health hacks currently trending on social media and consulted a dietician for her thoughts on them.

Ginger shot

Photo: Collected

Ginger shot, an 'immune-boosting' drink that has taken the wellness world by storm, is celebrated for its vibrant blend of tangy, spicy, and sweet flavours. As the seasons shift, many turn to this drink, hoping to ward off seasonal ailments while scoring an early morning boost. 

The combination of apple, orange, and a splash of lemon juice creates a delightful balance, while a hint of black pepper adds a kick, softened by the sweetness of honey.

However, not everyone is convinced of its immune-boosting prowess. 

Shaila Sabrin, chief dietitian at Asgar Ali Medical College and Hospital, offers a more cautious perspective. 

"Ginger is indeed a valuable spice, long used in traditional remedies for digestion. But claiming it as a cure-all for immunity isn't entirely accurate. For some, regular consumption can lead to gastric discomfort since not everyone's metabolism can handle ginger or turmeric first thing in the morning," she said.

Shaila further explains that while health trends like ginger shots may be popular, they might not align with everyone's cultural context. 

"For instance, following a Mediterranean diet (a plant-based diet) may not suit our cultural practices. Similarly, shots like these may not be the best fit for our traditional dietary habits," she added.

Although evidence supports the benefits of ginger, research on the shots themselves is limited. Similarly, other ingredients included in ginger shots have also been researched individually, but not in combination.

But if your stomach can take it, here is a recipe on how you can make your own ginger shot.

Ingredients

• 2 large pieces of ginger 
• 1 small piece of turmeric
• 1 red apple
• 1 orange
• 2 tbsp lemon juice
• 1 tbsp black pepper
• 1 tbsp honey

Instructions:

Start by peeling two large pieces of ginger and chopping them into manageable chunks, just like with the fresh turmeric. Put these chunks into a blender along with slices of apple and orange. Squeeze in some fresh lemon juice, add a sprinkle of black pepper, and drizzle in a bit of honey to balance the flavours.

Blend everything until you achieve a smooth mixture. To separate the juice from the pulp, strain the mixture using a nut milk bag, also known as cheesecloth. Pour the liquid into a shot glass, and you are all set! 

This vibrant mixture can be stored in the fridge for about six to seven days.

Homemade Biotin

Photo: Collected

Biotin tablets or powder have long been a go-to supplement to improve hair health and skin texture. But are the homemade ones as good as the commercial ones? 

When it comes to flavour, homemade biotin has a mild, slightly nutty taste due to all the seeds used for preparation. The taste can easily be transformed depending on what you mix it with. 

Dietitian Shaila Sabrin said, "All seeds are packed with nutrition and offer various health benefits, such as omega-3 fatty acids. But consuming them whole rather than blending is best, as this preserves their fibre content and ensures you get the maximum benefit."

Ingredients

• 1 cup of roasted sesame seed
• 1/2 cup roasted flax seed
• 1/2 cup roasted fennel seed
• 1/2 cup roasted pumpkin seed
• 4 tbsp coconut flakes
• 1/2 cup crushed peanut powder
• 1 cup of almonds 
• 1 cup of walnuts

Instructions: 

Start by roasting the seeds in a pan before blending them. Once you have all your ingredients measured out, combine them and give it a quick mix. 

Voila, it is ready! You can also consume it by stirring the mixture into boiling water or hot milk.

Chia pudding

Photo: Collected

Chia pudding is loved by people, thanks to its creamy texture and nutritious benefits that make it a popular choice for breakfast. Packed with omega-3 fatty acids and fibre, it is no wonder people keep coming back for more.

"Chia seeds are indeed nutritious," says Shaila Sabrin. She added, "Many individuals turn to them for relief from constipation, to boost healthy fatty acid intake, and to address iron deficiency."

However, moderation is key, as overeating chia seeds can lead to gastrointestinal issues. 

"It is essential to drink plenty of water — aim for at least two to three litres throughout the day — if you are incorporating chia into your diet," she added.

Ingredients:

3/4 tbsp chia seeds

1 cup of any milk — dairy, almond, oat or coconut

1 tbsp maple syrup 

Pinch of cinnamon powder or vanilla for flavour

Any slice of fruit as toppings

Ingredients: 

Start by pouring a cup of your favourite milk into a bowl. Next, add chia seeds and give them a good stir to prevent clumps from forming. For sweetness, drizzle in some maple syrup, and add a dash of cinnamon or vanilla to suit your taste.

Once mixed, pop it in the refrigerator for at least half an hour — or overnight for best results. Finally, get creative with your toppings! Whether you choose strawberries, blueberries, bananas, or anything else you love, the possibilities are endless.