Conventional vs. Modified Functional Foods: Benefits, Examples, and More
By Lizzie Streit, MS, RDN, LD
Among the never-ending catchphrases splattered across the grocery store, you’ve probably seen the term “functional” food. Functional foods are typically defined as foods that offer health benefits beyond just being a good source of certain nutrients.
In other words, these foods contain nutrients or compounds that have a positive effect on health often related to disease prevention. They include two categories: conventional and modified. If you’re curious about this topic and how functional foods may fit into your diabetic diet or 1200 calorie meal plan, keep reading for an overview of functional foods and their potential benefits.
Definition of Functional Foods
The definition of functional foods tends to be broad and is therefore not universally accepted. They are often described as foods with benefits related to disease prevention. However, some argue that definition includes most healthy foods. Such a broad description does not distinguish between those that simply contain a nutrient or compound with possible benefits and those that have been specifically formulated to include the amount of a compound or nutrient that is likely to exert a benefit.
Conventional functional foods include those that naturally contain health-promoting nutrients and compounds like vitamins, minerals, fiber, antioxidants, and healthy fats. This group includes fruits, vegetables, nuts, seeds, whole grains, fatty fish, and legumes. Oatmeal, for example, falls into the conventional functional food category. The fiber it contains, known as beta-glucan, may help lower cholesterol and improve blood sugar control. Tomatoes are another conventional functional food due their high concentration of the antioxidant known as lycopene.
Modified functional foods, on the other hand, have been fortified or altered in ways that increase their potential health benefits. Examples include fortified milk and yogurt, enriched cereals, fermented foods, eggs enriched with omega-3s, and products with added probiotics or prebiotic fibers. Omega-3 fatty acids may have anti-inflammatory effects, foods with probiotics and prebiotics are thought to promote better gut health, and fortified milk products provide vitamin D linked to better bone health and immunity.
Ways to Eat More Functional Foods
Regardless of the debate about which foods should actually be considered functional, most of the foods that are included in the general definition are great additions to a healthy diet! The key is to eat a wide variety of nutritious foods and not go overboard on any one food.
This is especially important to remember in light of the tempting health claims and clever marketing on products that have an added compound that’s linked to health benefits. Even if a food contains prebiotics, added fatty acids, or high doses of vitamins and minerals, it may not be “healthy.” Check the ingredients list and nutrition facts label to see if there are unnecessary additives, high amounts of sugar or sodium, or other red flags.
If you are interested in eating more “functional” foods, stick with whole foods and those that have been minimally processed. Here are some examples of meals with these kinds of foods:
Plain yogurt, chia seeds, and blueberries
Leafy greens with salmon, olive oil dressing, pumpkin seeds, apples, and goat cheese
Shredded chicken, roasted tomatoes, black beans, guacamole, and brown rice
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