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Nowadays, how to eat is a comprehensive statement, especially for adolescents and young adults. “You are what you eat,” that's what it's all about. Which trends are currently playing a role?

Diet is more trendy than ever. Trends end up on the table faster and faster via Pinterest, Instagram and food blogs because the information is not disseminated by a few experts, but the food-loving community is well networked and huge.


Vegans don't eat animal products. While vegetarians do not eat anything from dead animals (meat, gelatine), vegans also do not consume milk, eggs or butter. Strict vegans even avoid bee honey or traditional wine clarified with the help of chicken eggs, milk protein, or gelatin. Vegan is increasingly establishing itself from the nutrition trend to a way of life that also includes other areas of life such as fashion: for example, no animal should have to suffer for leather shoes.
The range of vegan foods is growing almost unchecked: protein suppliers such as plant-based milk or meat alternatives are now available in every supermarket.
Anyone who avoids everything animal in their diet should be well versed and, if necessary, consult a nutritionist. Critical nutrients such as vitamin B12 should be taken by vegans. The German Nutrition Society (DGE) advises pregnant women, children and breastfeeding women against a vegan diet.

Paleo or Stone Age Diet

The followers of paleo diets only eat what people in the Stone Age - more precisely in the Paleolithic, the "Paleolithic" - nourished themselves. The idea behind it is as follows: In the short time since the beginning of agriculture and cattle breeding, our organism has not been able to adapt to our current diet. Paleos therefore do not eat cereals containing gluten or legumes. Beyond that, nothing processed and no sugar. Potatoes, milk and milk products allow moderate paleo shapes. What remains: a lot of meat, fish, eggs, plus vegetables, fruit, nuts, seeds.

Paleo plays into the cards for all those who like hearty food, but is the Stone Age food also healthy? The DGE recommends 300 to 600 grams of meat per week for adults. At Paleo, you can easily plaster this amount in two days. And those who do not consume dairy products will find it difficult to meet their calcium needs.

Paleo meets vegan = pegan

With the pegan diet, Mark Hyman, an American doctor, has combined two very different diets. Hyman relies on plant-based foods with a low glycemic index - industrially processed carbohydrates and sugar are banned, as is the case with Paleo. Meat is only a side dish, eggs are allowed, dairy products are not. Olive and coconut oil are given preference over all other fats and gluten should be avoided completely, as with paleo.

The intersection with vegan is small. In the vegan diet, rice, beans, potatoes, pasta and products made from grain are the focus of energy sources, but all of these foods are not allowed at Pegan. On the other hand, half to three quarters of Pegan's food should consist of vegetables, the darker the color, the better. In contrast to Paleo, the smaller meat portions are definitely to be rated positively, but here too there is a lack of starch or carbohydrates that fill you up and provide fiber. Also critical: calcium.

Clean eating

At its core, clean eating corresponds to a modern whole-food diet. The focus is on unprocessed, fresh foods and homemade foods made from them without sugar or additives. The nutrition therapist Tosca Reno from Canada developed the concept back in 2007 with her "Eat-Clean Diet Book" and thus brought a breath of fresh air to the slightly outdated whole foods. Nowadays, instead of Bircher muesli, people eat “Overnight Oats”, instead of vegetable casseroles, colorful “Buddha Bowls”. Smoothies made from vegetables and fruits can also be assigned to the trend. From a nutritional point of view, nothing speaks against clean eating.

Raw food

Raw food is a raw food diet in which food is not heated above 42 ° C in order to conserve vitamins and enzymes. Animal products are taboo. To preserve them, fruits and vegetables are chopped up and dried in the drying cabinet for hours. There is no boiled or baked, but raw food chefs are inventive. They dry bread from sprouted and then ground grain, and they make sauces from pureed cashews, for example. Since raw food was rediscovered as a trend, blogs and books have devoted themselves to the topic with a lot of imagination.
The same applies to raw food as to vegan nutrition: supplement vitamin B12 and do not feed children exclusively raw. It is questionable whether you can meet your protein needs with raw vegetables. Also critical: calcium.

Free of …

More and more people avoid lactose, fructose, histamine, gluten or wheat per se - according to a recent survey, slightly more than a fifth of the German population. And many of them only suspect that they have an intolerance. The market has long since reacted to this movement and created countless free-from products. In some cases, foods are also declared lactose-free that have never contained lactose, such as parmesan.
The trend is great for people with diagnosed intolerances, but the majority of consumers do not benefit from it at all. On the contrary: free-from foods usually cost more than conventional foods, sometimes even twice as much.

Author: Anja Fleischhauer


March 03/19