7 Viral Food Trends RD Urging You to Give Up in 2025

In 2024, countless viral food trends and hot dietary ideas circulated across social media and mainstream news alike. Some of them are (and will continue to be) more controversial than others… and may even be dangerous to buy.

“Food trends tend to go viral due to a combination of factors, including social media influencers, celebrities, and Endorsements and Attractive Promises “Unfortunately, we live in an age where it’s easy (and sometimes easy) to be misled by scientific hype, which is why consumers need to be more savvy than ever.

In the spirit of the new year, we’re taking a look back at which viral food trends should stay in the past, and why, say nutritionists. Plus: How to prioritize evidence-based nutrition over fast fads in 2025 and beyond.

7 food trends that will be left behind in 2025

1. Avoid seed oils at all costs

Seed oil emerges as one of 2024’s biggest dietary baddies. But spreading panic about seed oils is unwise, says Brooklyn-based nutritionist Maddie Pasquariello, MS, RDN.

“One reason for the rise of this trend is that people mistakenly link increased consumption of ultra-processed foods – which are often high in sodium, sugar and fat – to seed oils leading to worse health conditions,” she explains. But in fact, if these oils (which are generally good sources of unsaturated fats) replace sources of saturated fat in the diet, they can actually have a positive impact on health.” She adds that there is no evidence that seed oils are better than other types of oils. More harmful or more inflammatory.

Don’t avoid seed oils at all costs, just watch your intake and be aware of other sources of fat in your diet. “If you cook with oil in moderation, replace sources of saturated fat [e.g., butter and coconut oil] Eat as much unsaturated fat as possible, and regularly eat other sources of healthy fats like nuts, seeds, and avocados, and you’re on the right track,” Pasquariello shared.

2. Drink olive oil

Speaking of oils, 2024 has seen a trend of taking olive oil every day in the name of heart health. While olive oil is rich in antioxidants, has anti-inflammatory properties, is an important part of the anti-aging Mediterranean diet, and is worth including in your nutritional lineup, consuming large quantities of olive oil will not get you the green light. Pasquarillo.

“There’s no reason to guzzle olive oil or any other kind of oil,” she says. “You may already be getting enough fat in your diet without putting in a lot of effort.” If you’re not, she recommends opting for more modest dietary modifications, such as adding avocado, pumpkin seeds, or small amounts (while Not a small amount) of olive oil.

3. Drink raw milk

“One of the most popular, and possibly most dangerous, of all the food trends that emerged last year is the idea that drinking raw milk is better for us than drinking pasteurized milk,” Pasquarillo shared. The FDA warns that raw milk can be contaminated with pathogens, including but not limited to Salmonella, E. coli and Listeria, posing serious and sometimes fatal risks.

“Spreading fear and misinformation about safe, beneficial practices like pasteurization is extremely dangerous and deceptive,” the nutritionist warns. So she recommends scrolling past the next viral video or clickbait article , promoting the purported benefits of raw milk because it carries more risks than rewards.

4. Juice Cleanse and Detox Diet

While these types of regimens aren’t new, they tend to be in the spotlight again to kick-start your New Year’s weight loss goals. “These trends often claim to detoxify the body and promote weight loss. However, there is limited scientific evidence to support these claims,” ​​Manak said. when you possible Lose weight in a relatively short period of time by doing these cleanses and detoxes, often because they are severely calorie-restrictive (not to mention they lack essential nutrients and are unsustainable), so you may find yourself rebounding back to your original weight Weight should be taken sooner rather than later.

“Instead, focus on a balanced diet rich in whole foods, including fruits, vegetables, lean proteins and whole grains, for sustainable and long-term health benefits,” Manak advises.

5. Slander and false “poison”

Sure, toxins do sound scary, but in some circles, the story of what toxins are and aren’t is misunderstood. As Pasquariello explains, one popular food trend this year is “the idea that all conventional foods contain toxins or ‘chemicals,’ and the only way to avoid eating them is to buy 100% organic, local, farm-raised, and Grass-fed everything.” However, for most people, this is neither affordable nor accessible—not to mention it can lead to shame, insecurity, and sometimes obsession.

“People who use terms like toxins and chemicals when it comes to food are trying to scare you, shame you, or get something out of you,” the nutritionist continues. “There is no real meaning or message behind these claims, so it’s best to unfollow and ignore them.”

Better choices for healthy living day after day include:

• Eat a variety of natural foods
• Avoid overly processed foods (i.e. those containing excess sodium and sugar) when possible
• exercise regularly

6. Stay alert to blood sugar spikes

From the prevalence of glucose influencers to the rise of continuous blood glucose monitoring for biohacking, many people now believe that one slip-up or one carbohydrate-rich meal could lead to their development of diabetes. Pasquarillo, however, believes such fear-mongering is misleading and unhelpful.

“Type 2 diabetes develops as a result of a chronic state of energy excess,” she begins, adding that carbohydrates are not the only culprit. “Then your body’s cells are unable to use the excess energy and become resistant to insulin, so they stop absorbing glucose, leading to increased blood sugar levels that ultimately damage the pancreas, poor blood sugar control, and lead to diabetes.” (Genetics also play into this equation.)

Instead of worrying about spikes in blood sugar (which naturally occurs after most meals), nutritionists recommend keeping calories within a healthy range and following a consistent exercise regimen.

7. Link food to cortisol levels

While cortisol often gets a bad rap (i.e. it’s often called the stress hormone), it’s important for things like giving us energy when we wake up and staying focused. It also rises naturally after eating a main meal. So Pasquarillo wanted to share a friendly reminder that cortisol isn’t the evil monster it’s often portrayed to be, and that you shouldn’t stress your diet around avoiding cortisol spikes in your social media posts.

“There is no reason to avoid any specific foods to lower cortisol, nor do you need to lower cortisol levels to avoid gaining body fat,” she explains. For most people, finding healthy outlets for managing stress and getting enough rest and rest should keep cortisol within normal ranges.

What makes a food trend legit?

While you may have to believe the latest, hottest food trends that sound too good to be true, they’re likely to fall flat.

In order to decipher whether a food trend is legitimate, we need to do some due diligence to separate fact from fiction. We should be wiser:

• Investigate the credibility of the source. Manak recommends seeking out reputable organizations, registered dietitians, and well-established research institutions (e.g., influencers, paid speakers, and gainful special interest groups) for relevant information on nutrition and health.
• Review claims through research. “Do your own research and fact-check information before blindly following trends,” Manak advises. Bonus points will be awarded to those who consult the scientific studies and read the fine print of the claims.
• Resist the urge to resist science. Pasquarillo noted that there is growing resistance to traditional sources of diet and health information, thanks in large part to social media, alternative media and misinformation from laypeople. “It should be emphasized here that the food safety and public health messages from agencies like the FDA are designed to keep you and your family safer. They are the result of decades and even centuries of research using scientific methods to establish Tougher standards to improve health for all,” she shared. There is a time and place healthy A dose of doubt. By following the tips above, you should have a better idea of ​​when and where to channel.

While it may not be sexy or exciting, prioritizing proven diet and lifestyle can help achieve optimal health outcomes. To simplify things, Manak says you can put yourself in a valuable position by:

• Eat mindfully by paying attention to hunger cues and savoring every bite
• Prepare balanced meals
• maintain portion control
• stay hydrated
• Exercise regularly to promote physical and mental health

Food Trends FAQ

Are all food trends bad?

not necessarily. It is important to investigate the quality of the source and see if the claims are reasonable. Some dietary trends are supported by evidence—for example, the Mediterranean diet and eating 30 plants a week are good for gut health—while others lack scientific support and can even be dangerous to follow.

How do I tell if a trend is credible?

The best sources of information about food and diet include registered dietitians, peer-reviewed studies in reputable journals, and unbiased media with no vested interests.

What is the best diet for me in 2025?

No one diet fits everyone, but dietary variety and balance are key principles that lead the way. “Strive for a balanced diet that includes a variety of whole foods, including fruits, vegetables, lean proteins, healthy fats and whole grains,” Manak advises. (Of course, you’ll need to tailor it to your own individual concerns, including food allergies and intolerances.) For personalized support, see a registered dietitian.