Striking the balance between Calorie Density and Nutrient Density

Carbohydrates from calorie dense and nutrient poor sources (think white flour and white sugar) have been linked to an increase in chronic kidney disease. 

Shocking . . . we know that white sugar and white flour is detrimental to health, it's nice to see studies supporting this.  But I am still on the fence about nuts and seeds.  I love having them as a part of my diet, and have not seen adverse health problems from including them in the diet, but my recent goal of 20% of calories from fat means cutting back on these little gems.

When it comes to PUFAs (polyunsaturated fatty acids) one study suggests that nuts can reduce rates of inflamatory disease mortality. Nuts are very high on calorie density, but also quite high in Nutrient Density.

In fact, on average nuts and seeds out-perform whole grains in regards to nutrient density.  This chart comes from the Eat Right America program and is listed on wholefoodsmarket.com

Taking an average ANDI score for the top 10 foods for both categories I end up with Nuts and Seeds with an average of 48 out-performing the top 10 grains that average out to 31.6.  So why am I consuming so many grains while trying to avoid the fats in nuts and seeds?

Now don't confuse this questioning, I am not reverting on my ban on oil (which, by the way, has a nutrient density score of 9 for olive oil).  I can appreciate that the calorie density for quinoa is lower than the calorie density for cashew, and lowering calorie density is good for someone trying to control their weight - but veggies and fruit have a lower calorie density than grains, so why even bother with the grains?

There are several different Nutrient Density charts out there.  These come from Dr. Fuhrman and his Eat Right America program.  ANDI stands for Aggregated Nutrient Density Index.  For the calculation Dr. Fuhrman follows H=N/C, where H stands for Health, N for nutrients, and C for Calories.

So, what nutrients are being calculated?   

• Calcium, Carotenoids: Beta Carotene, Alpha Carotene, Lutein & Zeaxanthin, Lycopene, Fiber, Folate, Glucosinolates, Iron, Magnesium, Niacin, Selenium, Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin), Vitamin B6, Vitamin B12, Vitamin C, Vitamin E, Zinc, plus ORAC score X 2 (Oxygen Radical Absorbance Capacity is a method of measuring the antioxidant or radical scavenging capacity of foods).

What is missing from this list?  What about amino acids? Essential Fatty Acids? Vitamin A, D,  K?  Minerals? Additional nutrients?  The problem with placing a number on our food is that it not only misses out on capturing the known nutrients - but it misses the unknown and currently undiscovered nutrients.  What would happen to the ANDI scores of Fish and wild meats, and even other fruits and vegetables, once we included additional nutrients to Dr. Furhman's list.

We need not look farther than nature to find the foods that we are designed to eat.  The ANDI score is a great start - but it only scratches the surface.  And it casts doubt on how much grain we should be consuming.  There is more to appreciate in this beautiful bounty from the land and sea.  To blanket everything in simple terms of Carbohydrates, Proteins, and Fats not only is damaging to our health, but prevents us from appreciating the complexity and nourishment that comes from a peach rather than a cookie.