Empty calories versus nutrient dense foods

Not all calories are the same. Some foods can be considered nutrient dense, while others can be considered more energy dense. Let’s simply call these empty calories.

Nutrient deficient foods would include candy, cakes, donuts, and sodas. While there may be some nutrients in these, they definitely provide a lot more energy, as measured in calories, than nutrients. Alcohol is on this list.

Nutrient dense foods provide a higher level of beneficial nutrients and will have relatively fewer calories. We can actually measure foods based on micronutrients per calorie. The term “nutritarian” has arisen to describe a person who considers nutrient content more than calories.

Think of nutrients as carbohydrates, vitamins, minerals, protein, fiber, and essential fatty acids. Macronutrients are the ones we need in large amounts, especially when our body is making energy. These are typically measured in grams (g). Micronutrients are the ones we use in much smaller quantities, usually measured in milligrams (mg) or micrograms (mcg).

Yes, we need the energy we can absorb from food. Yet we can become overweight and still be totally malnourished. Belly fat is more influenced by the amount of sugar and flour we eat than the amount of fat we eat. Cravings are driven often by nutrient poor foods.

Nutrient rich foods, on the other hand, can reduce cravings and help us get rid of body fat. Considering where our calories come from is important when looking to lean up for summer. Research is showing that loosing weight is supported by eating more foods that have a higher nutrient-per-calorie ratio.

Sometimes nutrient dense foods are referred to as “real foods.” They are packed with vitamins, minerals, antioxidants, healthy fats, and other essential nutrients. And they do not come in a box, nor are they fortified.

One cup of broccoli will have 6 grams of carbs, 2.6 grams of protein, 288 mg of potassium, 43 mg of calcium, 81 mg of vitamin C, vitamin A, folate, magnesium, phosphorus, beta-carotene and lutein. All in 31 calories. That is what I call nutrient dense.

One small donut will have 22 grams of carbs, 2.1 grams of protein, and 86 mg of potassium. And it delivers 105 calories. This is the type of food that can make us fat and undernourished.

Don’t be afraid of carbohydrates though, just aim for foods that are higher on the spectrum of nutrients verses calories. And healthy fats can be exactly that, healthy.

There are some foods people consider negative calorie foods. The thought is that these require more energy to digest than we obtain. Though an interesting idea, there is no evidence for this, except when it comes to drinking cold beverages like water or infusions of tea.

I’ve also seen the term negative nutrients. This seems to be used to describe something in food that someone is trying to avoid, like chemical additives, cholesterol, sodium, sugar, and calories.

Nutrients are essential for our wellbeing and everyday health. Eating a more nutritious diet will reduce our risk of illness and could even eliminate many of the problems we might already have. Research is constantly showing that eating the right food is the right thing to do.

I’ve been reading about the concept of nutrient profiling and creating a nutrient score for foods. I’d be interested to see something like this, but until then we are on our own to understand what we eat and make healthy choices.

We have some excellent choices for fresh organic produce and grass fed animals. Much of this can be obtained from local sources. We are very fortunate in this way.

One of the issues that makes it challenging to get higher nutrient foods is soil depletion. The way a lot of food is grown has reduced the quality and quantity of nutrients getting absorbed into what we eat.

Food should always be our first line of defense. But it is still important to consider supplementing our food with nutrients that we typically cannot get enough of from food alone. Come on down and we can talk more.

Scott Porter, a functional medicine pharmacist, is the director of the Center for Functional Nutrition at Sandpoint Super Drug.