Sunday, August 4, 2013

Aggregate Nutrient Density Index (ANDI)

Dr Joel Fuhrman, MD, the author of Eat to Live, created and developed the Aggregate Nutrient Density Index (ANDI) for common foods. ANDI is an aggregated index for the density of nutrients in each type of foods, scoring out of the maximum of 1000 points, based on nutrients per calorie equation.

ANDI was created to support Dr Fuhrman's health formula H=N/C. This health equation Health equals Nutrient over Calories expresses the concept of eating for micronutrients per calorie density. However it must be noted that eating foods high in the index alone is not sufficient diet as some macronutrients should also be eaten as well.

The purpose of the ANDI index is to encourage us to eat more foods that have more higher indexes and to eat larger amounts of these foods. And rightly so vegetables have higher indexes.

A big thank you to Dr Joel Fuhrman for coming out with this index. Now that we know common foods nutrient density, we should be shopping for the best nutrient value per calorie.

Some of Dr Fuhrman's ANDI Scores for common foods are :

Kale - 1000
Water cress -  1000
Collards -1000
Book Choy - 865
Spinach - 707
Arugula - 604
Romaine Lettuse - 510
Brussels Spouts - 490
Carrots -  458
Cabbage - 434
Broccoli - 340
Cauliflower - 315

Low end of the ANDI Index score are:

Cola - 1
Corn chips - 7
Olive oil - 10
Low fat cheddar cheese - 11
White pasta - 16
White bread - 17
Ground beaf - 21
Chicken breast - 24

You can google for the full list of the ANDI index.

Take care.

Allen Lai

No comments:

Post a Comment