Month: February 2022

Everyone Is Above Average

Ask yourself this question: Are you an above-average driver? If you are like most people, you answered in the affirmative.

In a famous study, researchers asked people to compare their driving ability to others, requiring them to rate themselves as above average, average or below average. I don’t think anyone was surprised to learn that more than 80 percent of respondents said they were above average. (For what it’s worth, I think of myself as an above-average driver too.) While that outcome may be mathematically impossible, it is also pretty consistent with what we know of human behavior.

Findings like these are easy to laugh at, mostly because it is hard for most of us to imagine that we might be one of those misguided individuals who are wrong about their driving skills.

But remember,one in three drivers who think they are above-average is wrong. Their brains just don’t want to admit it.

Our hubris is not limited to our automotive skills…

Most people think they are above-average at most things. Studies show that people rate themselves as above-average in creativity, intelligence, dependability, athleticism, honesty, friendliness, and so on.

Provide people with a survey about almost any positive trait, and the vast majority will rate themselves above average. Social psychologists call it the better-than-average effect.

Intellectual Humility

What does this have to do with food, you might be wondering? As it turns out, quite a lot.

The more confident we are in the decisions we make, the less likely we are to stop and question those decisions. Even if we do take the occasional break to contemplate the possibility that we are suffering from bias, we assume that we are less likely than others to be biased.

So what are we to do?

Amazon founder Jeff Bezos sat atop one of the most successful companies of our time as well as a personal fortune of some $200 billion. I think we can all agree that by most definitions the guy is pretty smart. But you don’t run one of the largest companies in the world by yourself, no matter how smart you are. You have to surround yourself with other smart people who can help make your vision a reality.

Bezos doesn’t just look for intelligent people or people who are right most of the time. For him, that is only half of the equation. He also looks for people who can admit they are wrong and who change their opinions when the situation demands. He finds that the smartest people are constantly revising their understanding and reconsidering problems they thought they had already solved. Unlike many of us who are fixed in our views, the smartest people, according to Bezos, are open to new points of view, new information, new ideas, contradictions, and challenges to their own way of thinking.

That willingness to consider new information goes hand in hand with a willingness to admit that your old way of thinking was flawed. In other words—and this is the interesting part—to be super smart, you have to change your mind a lot. Bezos apparently agrees with essayist Ralph Waldo Emerson, who famously declared, “Consistency is the hobgoblin of little minds.” Consistency is overrated. Bezos believes it is perfectly healthy  to have a new idea tomorrow that contradicts the idea you hold today.

The Strength of Humility

Modern science agrees with both Bezos and Emerson. Psychologists refer to this flexibility of mind as “intellectual humility.” Studies of decision-making show that people who are more willing to entertain the idea that they might be wrong made markedly better choices.

Rather than thinking of being wrong as a sign of stupidity or ignorance, we should see it as a sign of curiosity, openness to new information, and, ultimately, intelligence. In an increasingly complicated world, the willingness to revise our views is more critical than ever.

In the food sphere, we are inundated with information from every direction promising cures for all manner of ills, from superfoods that protect us from disease to diets that help us live long and happy lives.

The latest scientific discoveries are amplified by the news and social media and then twisted and distorted until they bear little resemblance to the actual findings of the scientists who conducted the research.

In this way, nutrition studies showing vague associations between some food, ingredient, or supplement and heart health in mice are promoted on the news and on social media as critical findings for public health or even miracle cures.

Open Minds

I imagine many readers nodding along with the advice that we should be intellectually humble and that we should change our minds when we learn new facts.

If I posed the question, “Do you consider yourself open-minded,” what would you say? I imagine that nearly 100 percent of readers would agree that they are open-minded. That’s the kind of person who reads an article like this, after all.

Now ask yourself: When was the last time you changed your mind? Was it last week, last month, or maybe last year? Could it be that you can’t actually remember the last time you changed your mind about something important?

All of this begs the question, “Is it possible to be open-minded if you never change your mind?”

When we were children, we were exposed to new ideas and experiences all the time, and we frequently changed our minds as a result. We were encouraged to do so. In high school and college, we were taught to challenge our assumptions and to ask questions of ourselves and others. Instead of being given the answers, we learned how to seek out knowledge. Changing our minds was a sign of growth and development.

But eventually, we grow up and find a career. Our circle of friends becomes fixed. Perhaps we get married, have children and settle down. Whether it happens in our twenties, thirties or forties, at some point the rate at which we change our minds begins to slow and, for some, to practically stop. Rather than spend time searching for knowledge that challenges our beliefs, we look for facts that support or defend them.

The above quotation is often attributed to philosopher and psychologist William James, but just because the internet says he said it, doesn’t make it so.

As we get older, it becomes less comfortable to change our minds because we have become so invested in our old beliefs. We have surrounded ourselves with people who believe the same things that we believe. Our jobs may even depend on, or be a reflection of, our beliefs. This means there would be a cost associated with changing our minds. Better to hang on to a silly belief than to give up on an important friendship. Too often, we choose habit and comfort over growth and knowledge.

Strong Opinions, Weakly Held

There are a lot of strongly held beliefs in the food world. It only takes a few minutes on social media to find people with views on pretty much everything. Some people swear by the Keto Diet, others are followers of Atkins. Clean eating is still the rage among many, while believers in cleanses and intermittent fasting are only too eager to share the latest research supporting their dietary choices.

Following a diet or way of eating that works for you is not the problem. There are many ways of eating a healthy and nutritious diet, though we need to keep in mind that for a diet to work it must work not only for days, weeks and months, but for a lifetime. For many, diets are like fashion—they change with the seasons.

So how do we open ourselves to new information without getting swept up in the latest fad?

Rather than throw up our hands and give up on finding real solutions, the answer may be to have “strong opinions, which are weakly held.” This is the advice of futurist Bob Johansen from the Institute for the Future. Strongly held opinions give us the confidence to be decisive and make important decisions. Weakly held opinions are equally important because that means you are not too attached to what you believe. Being too attached to ideas undermines our ability to see and hear evidence that conflicts with our opinions.

While Jeff Bezos may think of flexibility of the mind as a trait of the smartest people, it reminds me of the difference between smart people and wise people. Smart people are those who know a lot, but nonetheless they sometimes make bad choices, because all people sometimes make bad choices. Wise people are those who learn from their mistakes and make better choices going forward. You don’t have to be a genius to be wise.

In the struggle to make better choices, our brains are sometimes working against us. Our biases often lead us in the wrong direction, particularly when it comes to food. Fortunately, we can do something about that. My book, Why smart people make bad food choices? lays out many of the ways our brains trick and mislead us. Awareness of these biases and cognitive errors will greatly reduce the mischief that they cause in your life.

On the run? LISTEN to our post!

Lucy adds a powder to her water each afternoon. Hayley and Khala put a scoop in their daily smoothie. Garland swallows his whole. I shake and chug.

Supplements in their many forms – packets, powders, pills, and drinks – crowd our medicine and kitchen cabinets. In fact, in 2021, 87% of us took at least one supplement – an almost 25% increase from 2013, according to Mintel‘s Vitamins, Minerals and Supplements Trends report.

Furthermore, almost a third of us stock up on specialty supplements, like probiotics and powdered veggie blends, many of which come recommended by nutritionists, friends, and our social media feed. But how can we tell if they’re actually doing something?

Does a quick nutrient fix even exist?

And, if so, which type is most bioavailable – or ready for our bodies to absorb and put those nutrients to immediate use? And – here’s the million-dollar question – can they really be as effective as their claims boast, like eating six servings of veggies a day in just three capsules?

I spoke with Dr. Dennis Savaiano, Professor of Nutrition Science and Director of the Purdue Clinical Research Center at Perdue University to get some answers. His knowledge is steeped in nutrition research, including the digestion and absorption of nutrients, and includes conducting numerous trials and peer-reviewed studies in this field.

The interview with Dr. Savaiano brought my brain back down to sea level after succumbing to over-optimism in a quick and easy health solution.

Simply put: there’s no magic elixir for long-term health.

All of these nutrients – vitamins, minerals, and specialty ingredients, like probiotics – require different modes of absorption in our system. As an example, the below chart demonstrates some key differences in vitamin absorption.

More broadly, some nutrients need water, others require fat. Some can only be absorbed when ingested with another nutrient, others may not get absorbed at all and just exit our bodies. Some need to be ingested multiple times a day to be effective, others require very careful dosing.

And, to make matters even more complicated, each one of us has a vastly different digestive system; what is easily absorbed for you may require a different diet or mode of ingestion for me. So when it comes to evaluating effectiveness, it’s pretty hard to make claims like having the best bioavailability on the market when test subject results vary so greatly.

Still hoping for a half-potent elixir? I get it. I have those days when I’m running around like a multi-tasking triathlete and eating anything I happen to stumble into between errands. And I, too, have drank my green drinks, hoping for some corrective measure to magically happen. But here’s the thing: supplements need a balanced diet to be properly absorbed in your body.

Food & fiber as medicine

What’s easier about going straight to the source is that whole foods naturally have the complement of nutrients to maximize nutrient absorption. For instance, many meats have the essential proteins that transport and absorb heme iron, the source of 95% of our body’s functional iron, making the direct source far more effective than taking a pill. And avocadoes, a source of heart-healthy omega-3 fats, naturally have fat-soluble vitamins E and K – it’s hard to find a better nutritive complement than that.

And another critical differentiator between supplements and food? Fiber.

Fresh produce naturally has fiber that aids in absorbing many key nutrients and is frequently a missing component in supplements. And when you eat a variety of fiber derived from fruits and veggies, your body absorbs nutrients even more efficiently.

More specifically, soluble fiber is particularly effective at slowing down digestion so your intestines have time to absorb more of the nutrients you previously ingested. As opposed to insoluble fiber, soluble fiber dissolves in water and is found in whole grains, nuts, seeds, beans, and some fruits and veggies.

So if you want your body to get all the vitamins and minerals out of your food, like the ones shown below, be sure to couple them with high-soluble-fiber foods, like oats, black beans, spinach, and pears.

An added benefit of eating more fiber? A boost in the production of T-cells, a key part of our immune system health, including our system’s response to a Covid infection. You can read more about that here.

Bigger picture on health

What can we do right now to make our body ready to absorb more nutrients? Try out Dr. Savaiano’s simple recommendation: start filling half of your plate each meal with whole fruits & veggies (fresh, frozen, and canned are all great options).

When we eat whole foods, especially veggies and fruits, we feel fuller because of its high fiber and water content. We are more likely to reap the benefits of any supplements we take, are less likely to overeat, and, over time, make better dietary decisions.

On the other end of the nutrient-density scale is processed food, which leaves us hungry while nutritionally starving our body. This includes products touted as healthy or wholesome, like yogurt with added sugars, energy or protein bars, granola and granola bars, and really any kind of crunchy snack. When you eat products like these, supplements don’t stay in our body long enough to be properly absorbed. Instead, reach for a handful of nuts, an apple, or sprouted-grain toast topped with some almond butter.

So with a balanced diet, is there still a need for supplements?

High-quality supplements generally can’t hurt when, of course, taken with an already balanced diet.

Supplements can help fill any nutritional gaps that you’re not getting, like vitamin C or magnesium. And if you select your supplements based on the FDA’s nutritional guidelines, keep in mind that many of those daily value recommendations, like the ones seen on nutrition labels, come from dated studies that exclude more recent findings.

For instance, a meta-analysis of over a million Covid patients showed that those who had low vitamin D levels were statistically more likely to end up in the ICU for Covid or have respiratory distress. An increased intake of vitamin C and zinc have also demonstrated decreases in Covid severity, but findings like these have yet to be reflected on our nutrition labels.

If you go the supplement route, try sticking with a no-added-sugar veggie powder-based supplement to accompany your fiber-rich meal so you’re able to ingest both water- and fat-soluble nutrients for better absorption. We like Greens First and Athletic Greens, as products like these have a higher concentration of antioxidant-boosting polyphenols and have third-party verification of their efficacy. If protein powder is your go-to product, go for it…but if it’s plant-based, make sure to check its heavy metal toxicity.

And always check with your doctor before taking anything new – some of these can have harmful interactions with certain medicines and health conditions.

But most importantly, fill that plate up with greens. Need some help? Try some of our veggie-heavy recipes!

Steak & Veggie Soup  |  Spicy Sausage with Veggie Orzo  |  Healthy Breakfast Wrap  |  Pan-seared Salmon with Broccolini and Spaghetti Squash  |  Keto Mahi Mahi with Cauliflower Rice and Brussels Sprouts  |  Turkey Sausage Lentil Pasta with Veggies  |  Clean-out-the-kitchen Quiche  |  Strawberry Salad  |  Roasted Broccoli