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Low Nutrient Dense Foods

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Last Updated: 02 July 2021

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Objective To examine the contribution of foods of modest nutritional value to the diets of AMERICAN children and adolescents. Methods data were from the third National Health and Nutrition Examination Survey, 1988 to 1994, and includes 4852 children and adolescents, aged 8 to 18 years. Foods reported in the 24-hour Dietary recall were grouped into the following Low-Nutrient-density Food categories: visible fat; table sweeteners, candy, and sweetened beverages; baked and dairy desserts; salty snacks; and miscellaneous. An Independent association of the number of LND foods mentioned in the recall with intake of food groups, macronutrients, micronutrients, and body mass index was examined by means of regression procedures to adjust for multiple covariates. Results LND foods contribute more than 30 % of daily energy, with sweeteners and desserts jointly accounting for nearly 25 %. Intakes of total energy and percentage of energy from carbohydrate and fat relate positively, but percentage of energy from protein and dietary fiber relate inversely to report the number of LND foods. The number of LND foods was a negative predictor of the amount of Nutrient-dense foods report. Mean amount of reported intake of several micronutrientsvitamins, B 6, and folate, and minerals calcium, magnesium, iron, and zincdeclined with increasing tertiles of the reported number of LND foods. LND Food reporting was not a significant predictor of body mass index. Conclusion High LND Food reporting related to higher energy intake but lower amounts of 5 major food groups and most micronutrients. MANY AMERICAN children and adolescents consume diets that provide marginal amounts of several nutrients, including vitamins, E, B 6, and folate, and minerals calcium, magnesium, iron, and zinc. 1 2 These essential nutrients have well-know metabolic functions, and MANY have been linked to health promotion and disease prevention. 3-6 Recent Survey data also suggest an alarming trend in increasing prevalence of adiposity in US children and adolescents. 7 8 Estimates from Continuing Survey of Food Intakes by Individuals, 1994 To 1996, suggest a dramatic increase in consumption of relatively energy-dense foods of modest nutrient density. 9 Low-Nutrient-density foods provide highly palatable energy, possibly at the expense of foods that are sources of essential nutrients. 10-12 It is tempting to speculate that dietary patterns characterized by excessive consumption of LND foods may contribute to increased risk of marginal Nutrient Intakes and positive energy balance. However, there has been no systematic, comprehensive study of the extent of the contribution of energy-dense foods of modest nutritional value to the diets of AMERICAN children or the nutritional and health implications, if any, of their consumption. Past attempts at examining LND food intake in children have included examination of contribution of added sugar or carbonate beverages to the diets of children. 11-18 There is some evidence that food selection patterns favor in childhood may track through adult years 19; therefore, better understanding of patterns of food consumption is clearly warrant.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Optimizing Your Diet

Table

foodND% insulinogenicnet carbs/100ginsulin load (g/100g)calories/100g
celery2.6388%1417
broccoli1.2186%4942
beef steak0.1628%021305
butter0.090%01734

The best way to ensure that youre getting all the nutrients you need every day is to eat not only lots of nutrient-dense foods, but a wide variety of them. Some examples of most nutrient-dense foods are organ meats, kale, collard greens, spinach, broccoli, cauliflower, Brussels sprouts, asparagus, wild-caught salmon, sardines, grass-fed beef, beans and lentils. Instead of eating chicken and broccoli every day, switch it up by rotating chicken with salmon or sardines. Every day, try new vegetable, like kale, Swiss chard or beet greens. Include fruit with your breakfast, choosing fruits that are in season as much as possible.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

Table2

approach% protein% fatfibre (g)% insulinogenicweight (g) / 2000 cals
all foods25%30%1955%933
nutrient dense foods34%25%6031%1118
nutrient dense low carb foods26%55%2230%621
low energy high nutrient density38%19%7054%1841

Table4

foodND% insulinogenicnet carbs/100ginsulin load (g/100g)calories/100g
cherries0.7284%101154
orange0.4977%101155
apples0.4877%101053
grapes0.4580%151577
figs0.3781%161782
mandarin oranges0.3163%9959
blueberries0.3272%161691
honeydew melon0.3088%8940
passion fruit0.2454%1315109
litchis0.2080%141573
pear0.1469%111164

Table5

foodND% insulinogenicnet carbs/100ginsulin load (g/100g)calories/100g
oatmeal0.7758%81067
teff0.7054%1114101
spelt0.5854%1418135
rice noodles0.5487%2223105
quinoa0.4555%1416120
millet0.3476%2022118
oat bran bread0.3557%2938264
rye bread0.3064%3745282
rice bran bread0.2554%3137273

Table6

foodND% insulinogenicnet carbs/100ginsulin load (g/100g)calories/100g
lima beans0.5671%1623129
navy beans0.4755%1520143
lentils0.3562%1218118
hummus0.2632%814175
tofu0.1728%28112

Table7

foodND% insulinogenicinsulin load (g/100g)calories/100g
oyster0.3157%1498
lobster0.3069%1484
anchovy0.3442%21203
tuna0.3050%17137
white fish0.2767%17102
salmon0.2850%15122
crab0.2669%1378
halibut0.2763%16105
mackerel0.2845%17149
Pollock0.2766%17105
rainbow trout0.2843%17162
shrimp0.2666%19113
swordfish0.2841%17165
sturgeon0.2647%15129
snapper0.2564%1594
octopus0.2669%27156
haddock0.2467%18110
caviar0.3032%22276
crayfish0.2164%1278
herring0.2634%18210
haddock0.2169%1585
abalone0.2176%1999
whiting0.2163%17109
sardine0.2436%18202
mussel0.2261%25165
clam0.2071%24135
cod0.1767%1799
perch0.1659%1391

Table8

foodND% insulinogenicinsulin load (g/100g)calories/100g
beef liver0.4658%24169
chicken liver0.4348%20165
ham0.2655%20146
pork0.2554%21154
emu0.2463%25159
veal (leg)0.2556%25174
turkey breast0.2270%22127
chicken breast0.2256%25178
beef0.2250%25197

Table9

approachnutrient dense low carb foodslow energy high nutrient density (2000 calories)low energy high nutrient density (40% deficit)
% protein26%38%23%
% dietary fat55%19%11%
% net carbs15%29%17%
% fibre4%14%8%
fibre (g)227042
% insulinogenic30%54%32%
deficit0%0%40%
dietary energy (cal)200020001200
body fat (cal)00800
total fat55%19%51%
* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

1. Salmon

Salmon and other Fatty types of fish contain the greatest amount of Omega-3s Fatty acids. Omega-3s are extremely important for the optimal function of your body. Theyre are linked to improved wellbeing and lower risk of many serious diseases. Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs massive amounts of other nutrients. A 100-gram piece of wild salmon contains 2. 8 grams of Omega-3s, along with lots of high-quality animal protein and ample Vitamins and minerals, including large amounts of Magnesium, Potassium, Selenium and B Vitamins. It is a good idea to eat fatty fish at least once or twice a week to get all the Omega-3s your body needs. Studies show that people who eat fatty fish regularly have a lower risk of heart disease, dementia, depression and many other common diseases. Also, salmon tastes good and is fairly simple to prepare. It also tends to make you feel full with relatively few calories. If you can, choose wild salmon instead of farm. It is more nutritious, has a better Omega-6 to Omega-3 ratio and is less likely to contain contaminants.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

2. Kale

Of all super healthy leafy greens, Kale is king. It is loaded with vitamins, minerals, fiber, antioxidants and various bioactive compounds. The 100 gram portion of Kale contains: 200 % of RDA for Vitamin C. 300 % of RDA for Vitamin. 1000 % of RDA for Vitamin K1. Large amounts of Vitamin B6, Potassium, Calcium, Magnesium, Copper and Manganese. This comes with 2 grams of fiber, 3 grams of protein and only 50 calories. Kale may be even healthier than spinach. Both are super nutritious, but Kale is lower in oxalates, which are substances that can bind minerals like Calcium in the intestine, preventing them from being absorb. Kale are also loaded with various bioactive compounds, including Isothiocyanates and Indole-3Carbinol, which have been shown to fight cancer in test tubes and animal studies.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

3. Seaweed

Seaweed is a great source of natural soluble fiber. Plant-base fiber has the ability to make you feel fuller for longer. It also helps to move waste through digestive tract more efficiently. When consuming seaweed fibers, it helps the digestive tract to block fat absorption through utilizing a chemical called fucoxanthin. How cool is that? Seaweed is a great food to consume if you want to lose weight. Fucoxanthin from Seaweed has the ability to burn fat. People who eat seaweed fiber on a regular basis manage their weight better. Seaweed is a great addition for people who follow the Keto diet too. It is low calorie, nutrient-rich food, at only 2 calories per serving. Seaweed supports metabolism to manage the rate at which carbohydrates are absorbed into the system. As far as carbs go, check nutritional values for the type of seaweed you are having. Too many carbs on Keto arent good. With the Keto diet, intention is to reduce the intake of carbohydrates to force the body to burn fat. Seaweed helps the body to breakdown carbohydrates and fats so that the body stay in ketosis. Do you know that Seaweed also supports healthy cholesterol levels and balances high-density lipoproteins and low-density lipoproteins in your body? Diabetics recommend consuming 30 grams to 50 grams of dietary fiber per day. Seaweed is a great way to help get this into your diet. Fucoxanthin is also beneficial for diabetics in that it helps to balance blood sugar levels, and it is known to help with controlling blood pressure too. Studies have shown that diabetics who consume Seaweed every day have lower record blood sugar levels. Some as low as 15 % to 20 % below those who didnt make Seaweed part of their daily routine. It makes sense to say that by eating seaweed in the first place, there is a reduced risk of getting diabetes in the first place.


The benefits of seaweed

Each type of seaweed may contain slightly different nutrients and minerals. In general, however, eating this Marine algae is a simple way to boost people's intake of vitamins and minerals without adding many calories. As a study in Marine Drugs notes, seaweed is generally a good supply of: protein carbohydrates, fiber minerals, polyunsaturated fatty acids study in Journal of Applied Phycology points out that various types of seaweed contain helpful nutrients, including: vitamin C, vitamin B, vitamin vitamin E, iron iodine seaweed also contain antioxidants, which may protect body from oxidative stress and reduce inflammation at cellular level.


Side effects and risks

Another common concern involves heavy metals. Seaweed absorbs minerals and nutrients from the sea. If surrounding water contains these metals, seaweed will absorb them as well. A study in Chemosphere found that in edible seaweed, levels of toxic metals aluminum, cadmium, and lead are generally very low. Also, study in Scientific Reports investigate 10 potentially dangerous metals in seaweed and come to similar conclusion, though authors call for more research into other metals. While levels may be low, toxic metals may build up over time in people who eat seaweed every day. Though the general risk is low, it may be a good idea to ensure that seaweed is organic and derived from high-quality source.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

4. Garlic

Table

Protein (g)Iron (mg)Zinc (mg)Thiamin (mg)Riboflavin (mg)Niacin (mg)B6 (mg)B12 (mcg)
13.71.43.20.040.121.890.171.21
11.60.51.50.300.152.180.180.36
13.71.02.60.050.163.070.081.27
16.30.62.60.030.174.300.170.84
6.70.10.80.080.330.170.090.73
0.10.10.0
1.80.50.20.070.070.71
3.81.30.30.190.111.660.02
2.11.20.30.100.301.510.32
0.30.30.10.030.020.130.08
3.10.70.90.050.070.510.06

It is a measure of nutrients provided per calorie of food, or ratio of Nutrients to Calories. Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense. Eggs, for example, have high nutrient density, because they provide protein and many vitamins and minerals in proportion to their calories. Nutrient Density is a way of evaluating the nutritional quality of food by comparing the amount of nutrients supplied in relation to the amount of calories supply. Table 1 compares Key Nutrients found per 100 Calories of certain Representative Foods. Table 1. Nutrient Density of Representative Foods for Key Nutrients Amount supply Per 100 Calories of Food calculated from USDA Composition of Foods-Raw, process, Prepared. USDA Human Nutrition Information Service.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

5. Shellfish

Out of all the wonderfully nutritious organisms found in the sea, shellfish may be the most nutritious of all. Commonly consume types of shellfish include clams, oysters and various others. Clams are among the best sources of Vitamin B12 in existence, with 100 grams of clams supplying over 16 times RDA! It is also loaded with other nutrients, including Vitamin C, B-Vitamins, Potassium, Selenium and Iron. Oysters are also incredibly nutritious with 100 grams supplying 6 times the RDA for Zinc, 2 times the RDA for Copper, along with large amounts of B12 and Vitamin D-along with a plethora of other nutrients. Really, shellfish are among the most nutritious foods in existence. Unfortunately, people rarely consume them. They may also be considered great food for people who want to be as close to vegetarian / vegan as possible, while also getting most of the benefits of consuming animal foods.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

7. Liver

American Chemical Society: too much salt could potentially contribute to liver damage. American Liver Foundation: Liver Wellness, non-Alcoholic Fatty Liver Disease, so, What Healthy Foods Should You Eat? Chang, H. Foods for Human Nutrition, published online Jan. 31 2013. College of Agricultural, Consumer, and Environmental Sciences: study Shows Broccoli May Offer Protection Against Liver Cancer. European Journal of Clinical Nutrition: identification of 100 richest dietary sources of polyphenols. Harvard Health Publications: abundance of fructose not good for Liver, Heart, Big Benefits of Plain Water, Food Sources of Vitamin E. Mayo Clinic: nonalcoholic Fatty Liver Disease: Overview, slide Show: 10 Great Health Foods. National Kidney Foundation: top 10 Tips for Reducing Salt in Your Diet. National Institute on Alcohol Abuse and Alcoholism: drinking Levels define. Pina-Zentella, R. Journal of Medicinal Food, published online Jun. 19 2016. Rodriguez-Ramiro, I. Proceedings of Nutrition Society, published online Nov. 23 2015. Sanyal,. New England Journal of Medicine, published online May 6 2010. Wadhawan, M. Journal of Clinical and Experimental Hepatology, published online Feb. 27 2016. This TOOL does not PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional MEDICAL ADVICE, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional MEDICAL ADVICE in seeking treatment because of something you have read on WebMD Site. If you think you may have a MEDICAL emergency, immediately call your doctor or dial 911.


What Is Liver?

Many people have concerns about eating liver and wonder whether it is unhealthly. One of the most common questions is if its cholesterol content is a problem. While the liver is high in cholesterol, this isnt issue for most people. People usually believe that cholesterol in food causes heart disease. However, more recent research has shown that this isnt true for the majority of people. Most heart disease-relate cholesterol is actually produced in the body. And when you eat foods high in cholesterol, your body produces less to keep balance. However, around a quarter of the population appear to be more sensitive to cholesterol in food. For these people, eating cholesterol-rich foods can increase blood cholesterol. Another common concern about eating liver is that it contains toxins. However, liver does not store toxins. Rather, its job is to process toxins and make them safe or turn them into something that can be safely removed from the body. In conclusion, toxins in the liver are not an issue, and it should certainly not be avoided for this reason.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

9. Blueberries

Table

Protein (g)Iron (mg)Zinc (mg)Thiamin (mg)Riboflavin (mg)Niacin (mg)B6 (mg)B12 (mcg)
13.71.43.20.040.121.890.171.21
11.60.51.50.300.152.180.180.36
13.71.02.60.050.163.070.081.27
16.30.62.60.030.174.300.170.84
6.70.10.80.080.330.170.090.73
0.10.10.0
1.80.50.20.070.070.71
3.81.30.30.190.111.660.02
2.11.20.30.100.301.510.32
0.30.30.10.030.020.130.08
3.10.70.90.050.070.510.06

84 calories 0 g of cholesterol 1. 1 g of protein 0. 49 g of fat 21. 45 g of carbohydrate 3. 6 g of dietary fiber 14. 74 g of total sugars 24 percent of daily Vitamin C 5 percent of daily Vitamin B6 36 percent of daily Vitamin K 9 milligrams Calcium 0. 41 mg of Iron, 114 mg of Potassium, 9 mg of Magnesium, 18 mg of Phosphorus, 1 mg of sodium 0. 24 mg of Zinc and 9 mg of Folate blueberries also contain Copper, beta-carotene, Folate, choline, Vitamins and E, and Manganese. As well as anthocyanins, vitamins, and minerals, blueberries contain a diverse range of phenolic compounds such as quercetin, kaempferol, myricetin, and chlorogenic acid. These contribute to the antioxidant capacity of blueberries. Large quantities of bioactive compounds place blueberries high on the Aggregate Nutrient Density Index. This Index rates foods based on their vitamin and mineral content, phytochemical composition, and antioxidant capacity. Foods with most nutrients per calorie have highest rankings, and blueberries are place among top fruits and vegetables for Nutrient Density, with an ANDI score of 132. ANDI is one of several rating systems for food nutrition, but further research is needed to determine the role of specific foods in disease prevention.


Benefits of Berries for Weight Loss

Berries are high in fiber and low in calories. This combination means they are fiber-dense. It is also important to keep sugar consumption down, as we already eat far too much. Sugar-to-fiber ratio is another ratio that helps assess the sugar content of your foods. That is because fiber can help attenuate the negative effects of sugar. This is why, despite their high sugar density, fruits are still very good for your health. Sweet potato, again, came in last place with its relatively higher sugar content. Russet potato, despite its low fiber content, has very low sugar content and ranks best in sugar-to-fiber ratio.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

10. Egg yolks

Nutrients: Egg Yolks Versus Egg Whites

NutrientWhiteYolk% Total in White% Total in Yolk
Protein3.6 g2.7g57%43%
Fat0.05g4.5g1%99%
Calcium2.3 mg21.9 mg9.5%90.5%
Magnesium3.6 mg0.85 mg80.8%19.2%
Iron0.03 mg0.4 mg6.2%93.8%
Phosphorus5 mg66.3 mg7%93%
Potassium53.8 mg18.5 mg74.4%25.6%
Sodium54.8 mg8.2 mg87%13%
Zinc0.01 mg0.4 mg0.2%99.8%
Copper0.008 mg0.013 mg38%62%
Manganese0.004 mg0.009 mg30.8%69.2%
Selenium6.6 mcg9.5 mcg41%59%
Thiamin0.01 mg0.03 mg3.2%96.8%
Riboflavin0.145 mg0.09 mg61.7%48.3%
Niacin0.035 mg0.004 mg89.7%9.3%
Pantothenic acid.0.63 mg0.51 mg11%89%
B60.002 mg0.059 mg3.3%96.7%
Folate1.3 mcg24.8 mcg5%95%
B120.03 mcg0.331 mcg8.3%91.7%
Vitamin A0 IU245 IU0%100%
Vitamin E0 mg0.684 mg0%100%
Vitamin D0 IU18.3 IU0%100%
Vitamin K0 IU0.119 IU0%100%
DHA and AA094 mg0%100%
Carotenoids0 mcg21 mcg0%100%

Egg yolks have been unfairly demonized because of their cholesterol content. However, studies show that dietary cholesterol isnt something you generally need to worry about. Eating moderate amounts of cholesterol doesnt raise bad LDL cholesterol in your blood. Egg yolks are therefore one of the most nutritious foods on the planet. Whole eggs are so nutritious that theyre sometimes referred to as natural multivitamin. Egg yolks are loaded with vitamins, minerals and various powerful nutrients, including choline. Theyre high in Lutein and zeaxanthin, antioxidants that can protect your eyes and reduce your risk of eye diseases like cataracts and macular degeneration. Eggs also contain high-quality protein and healthy fats. Several studies suggest that they can help you lose weight. If you can, buy pastured and / or Omega-3 enriched eggs. Theyre healthier and more nutritious than most conventional supermarket eggs.


Dark chocolate

Dark chocolate with high cocoa content is one of the most nutritious foods you can eat. It is loaded with fiber, iron, magnesium, copper and manganese. But the biggest factor is its amazing range of antioxidants. In fact, studies show that cocoa and dark chocolate score higher than any other food they test, which includes blueberries and acai berries. There are multiple studies in humans showing that dark chocolate has powerful health benefits, including improved blood flow, lower blood pressure, reduced oxidized LDL and improved brain function. One study found that people who consume chocolate 5 + times per week had a 57 % lower risk of heart disease. Give that heart disease is the most common cause of death in the world, this finding could have implications for millions of people. Make sure to get dark chocolate with 70 % cocoa content, at least. The best ones contain 85 % cocoa or higher. Eating small square of quality dark chocolate every day may be one of the best ways to supplement your diet with additional antioxidants.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

Sources

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions.

* Please keep in mind that all text is machine-generated, we do not bear any responsibility, and you should always get advice from professionals before taking any actions

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