The Nutritarian diet is based on the concept that the key to choosing the most appropriate foods is to determine the amount of individual nutrients in them and their effects on health. A nutritarian diet is based on an index of foods in which the density of nutrients per calorie of the product has been determined.
Our aim is to improve the quality of life, based on the fundamental right of every human being. To live a healthy life. For most people, this is connected to eating habits based on the food pyramid, which is based on macronutrients. Proteins, fats and carbohydrates, which are responsible for the calorific value of food. The nutritarian diet, which promotes health based on the ANDI ( Aggregate Nutrient Density Index ) scale, proposes a change to this assumption.
Nutritarians prefer to focus on eating a variety of unprocessed foods (mainly fresh vegetables, fruits, cereals, nuts, whole grain products and a small amount of meat and animal products) that will provide them with energy and keep them healthy.
Dr Fuhrman believes that the overall quality of your daily diet should be determined by factors such as:
- To check the level of micronutrients and macronutrients for each calorie of a given food.
- To be able to avoid excessive intake of ’empty’ calories, i.e. to avoid eating foods that are poor in nutrients.
- To avoid substances toxic to the body, such as hydrogenated fats, refined oils, flavour enhancers, colourings.
What does ANDI score mean?
When we focus on the nutritional content of a food, we usually look at the number of calories per 100g of product.
In the case of nutrient density, we also look at calories, but from a completely different angle.
The focus is on the amount of micronutrients and macronutrients per 1 kcal, i.e. vitamins, minerals, electrolytes, carbohydrates, proteins, healthy fats, fibre and protective phytonutrients, which do not have an energy value in themselves, but form the basis of good health.
In determining nutrient density, great importance is placed on unprocessed, real foods, not filled with synthetic ingredients, and rejects processed foods, which provide a lot of „empty calories” but in return have little to offer in terms of health benefits.
The nutrition revolution was started by American physician Joel Fuhrman in his book Eat to Live. ANDI is the Nutrient Density Index, which evaluates food products for their nutritional value, taking into account the content of the most important substances for human health – fibre, phytonutrients, vitamins, minerals, enzymes, antioxidants. A scale of 1 to 1000 is used in this assessment.
A nutritarian is someone who chooses foods based on their total nutritional value per 1 kcal of product.
In other words, a nutritarian doesn’t worry much about counting calories, eating only low-fat foods, doesn’t follow a vegetarian diet, and doesn’t follow any principled diet plan.
In a nutritarian diet, it is not the macronutrients that determine the value of food, as they are of secondary importance here. It is the non-caloric substances, the micronutrients, that are crucial to our health. This approach is also reflected in the Nutraceuticals we distribute.
The nutritarian diet asks the question. Eat to live or live to eat ? Obesity is one of the greatest challenges of the 21st century. Some sources speak of a pandemic. Over the last two decades, the prevalence of obesity has increased, according to WHO data. It is hard to believe that with the increasing number of obese people, we are undernourished. This is the result of a diet based on foods poor in micronutrients.
The nutritarian diet = the right choice
Dr Fuhrman highlights the scale of this problem.
People often reach for foods that, while providing energy value and calories, do not offer many nutrients.
Good diet = the right choice.
For example, 1 kcal of lettuce has a higher calcium content than 1 kcal of milk.
To get the equivalent nutrient density of four bowls of oat flour, just eat a bowl of strawberries, and instead of eating twenty bowls of oatmeal it is better to reach for a bowl of cabbage.
The nutritarian diet pays attention to the quality of the food consumed and the problem
with the degradation of nutrient density.
Over the last few years, there has been a decline in the density of nutrients (vitamins, minerals, etc.) caused primarily by cultivation in soils with low mineral content, by the use of fertilisers and pesticides, by mistakes made in the production, processing, transport and storage of food, and to a lesser extent by cooking and heating food.
The sharp decline in nutrient concentrations in fruit and vegetables observed over 50 years was shown by analyses conducted in 2002 on Canadian supermarket sites.
The average potato, for example, lost 100% of its vitamin A, 57% of its vitamin C and iron, 50% of its vitamin B2, 28% of its calcium and 18% of its vitamin B1 over several years of crop improvement.
Such analyses have been carried out on 25 fruit and vegetables.
They all showed the same thing – the amount of nutrients in the products available in supermarkets is decreasing year on year.
It used to be that one orange was enough to meet the daily requirements for vitamin A and iron.
Today, the amount increases dramatically – up to five for iron supply and up to eight for vitamin A.
Although the nutrient density of some foods may be lower than in previous years, this does not mean you should stop eating them.
It is a message to consumers to pay more attention than ever to where and what they buy.
Where does the product come from, what is its composition, what processing has it undergone?
The nutritarian diet’s ideology calls for buying seasonal products from the local market, from home-grown or organically grown produce. The solution also comes in the form of kits such as Day and Night, which will replenish your body.
All this to avoid dangerous chemicals, pesticides, herbicides and genetically modified foods.
ANDI food classification
Dr Fuhrman has created his own nutrient density scale, ADNI (Aggregate Nutrient Density Index), in which he scores foods from 1 to 1,000 according to their content of 20 nutrients per 100 kcal of product:
- minerals (zinc, calcium, iron, magnesium, selenium);
- Vitamins (B1, B2, B6, B12, PP, folic acid, C, E);
- dietary fibre;
- carotenoids (lutein, beta-carotene, alpha-carotene, zeaxanthin lycopene)
- antioxidants according to ORAC value.
The list compiled by Dr. Fuhrman includes some of the healthiest, most beneficial foods found on the planet.
They are not only nutritious, but also support the immune system, detoxification and cellular repair processes of the body, so we can enjoy good health.
Sweets, according to Dr Fuhrman, receive a score of 0, ranking them on a list of completely worthless foods.
Cola, vanilla ice cream, white bread and pasta, chips and Chips also received the lowest scores in terms of nutrient density.