staying healthy in the fast laneI’ll bet you said that the beans or broccoli are better for you—
and you’re right. But do you know why? The reason is that while
the white sugar in your right hand has calories that your cells need
to function, it contains no vitamins, minerals, fiber, and phytonu-
trients to help protect you against chronic disease and to metabo-
lize those calories. It also spikes blood sugar and insulin levels that
can have adverse health consequences if repetitively consumed.
Beans on the other hand, have added fiber, complex carbohydrates,
protein, and good fats, and they regulate your blood sugar well.
Broccoli is high in protein, fiber, and in minerals like calcium and
magnesium. Broccoli also contains powerful antioxidant and de-
toxifying compounds, such as sulforaphane, that protect against
cancer and help metabolize estrogen to a less-risky form. So the
broccoli and beans are more “nutrient-dense” than white sugar
even though they have the same amount of calories as the sugar—
and better for you!
Joel Fuhrman, MD (drfuhrman.com), who wrote what I consid-
er to be one of the best health books ever, Eat To Live (2011), and
also a two-volume series of excellent diet-nutrition books called
Eat For Health (2008), takes the concept of nutrient density and
gives it a different name. He calls it the Health Equation: H = N/C
(nutrients/calories). He states, “Your health is predicted by your
nutrient intake divided by your intake of calories.”^1
In this equation, true health is dependent on the nutrient-per-
calorie density of the diet. I could not agree more. In his books,
he actually evaluates the nutrient density, or “health equation,” of
many different foods and food groups and ranks them from high
nutrient-per-calorie density to low. He calls this ranking an ANDI
score—Aggregate Nutrient Density Index. It is not surprising that
the foods from highest to lowest nutrient density are the green
leafy vegetables; then solid greens; all raw vegetables; non-starchy
cooked vegetables; fresh fruit; beans/legumes; cooked starchy
vegetables; whole grains; raw nuts or seeds; then low-fat animal
foods; and, lastly, refined grains; full-fat dairy products; cheeses;
refined oils; and sweets.^2