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Nutrient density

Written by Christopher Kelly

Aug. 8, 2014

Nutrient density is a phrase that Julie and I use all the time. I think I originally heard it from Sarah Ballantyne. But yesterday at AHS 14, Paul Jaminet clarified nutrient density in a way that resonated with me.

Nutrient dense foods contain few macronutrients (carbohydrate, protein and fat) but numerous micronutrients (vitamins, minerals, antioxidants, fiber).

In his talk, Paul used the ingredient list from a packet of “natural organic cookies" to illustrate. The three main ingredients were:

• Flour (carbohydrate)
• Sugar (carbohydrate)
• Palm oil (fat)

There were many other ingredients, but the cookies were almost completely devoid of micronutrients.

Why is low nutrient density a problem? At best, low nutrient density causes obesity by driving hunger. At worst, low nutrient density causes diseases, like scurvy and Pellagra.

Should you worry about micronutrient excess? No. It's nearly impossible for micronutrient excess to happen when you are consuming whole foods as your main source of nutrients. If you are taking multiple supplements, it would be wise to consult an expert in functional medicine to ensure your nutrients are balanced.

How do you know your diet is nutrient dense? Eat whole food. Eat meat from nose to tail. Add more vegetables. Avoid grains, sugar and industrial seed oils.

Keep a food diary, and see for yourself.