For various reasons, we have become accustomed to looking at our food simply as a mish-mash of carbohydrates, fats and proteins. Sadly, this simplistic view completely ignores the countless other components crucial for optimal health that are available in our foods.
One way to measure the healthfulness of individual foods is to determine whether they are nutrient-dense or calorie-dense. Do they offer numerous healthy nutrients along with few calories or are they high in calories and low in nutrition?
WHAT MAKES A FOOD NUTRIENT-DENSE? (1,2)
Nutrient-dense foods provide a high concentration of nutrients important for the best health in a low-calorie “package”. They consist of not only proteins, complex carbohydrates and healthy fats but are also rich in vitamins, minerals, fiber, antioxidants, and phytonutrients (natural compounds found in plants that have antioxidant properties and offer protection from many of our chronic diseases). Nutrient-dense foods are also low in sugars and unhealthy fats.
This abundance of beneficial nutrients and lack of detrimental ones supports healthy body functions, reduces the risk of developing chronic diseases like heart disease, diabetes and obesity, and is linked to a longer life lived in good health.
Nutrient-dense foods include vegetables, legumes, fruits, whole grains,
nuts and seeds
WHAT MAKES A FOOD CALORIE-DENSE? (1,2)
Calorie-dense foods contain a lot of calories in a small portion size. Calorie-dense foods are often referred to as “empty calories” or “junk food” due to their excessive amounts of fats and sugars and their lack of nutritious components. Calories are units of energy and we need energy to fuel all the activities of being alive, but, if too many calories are consumed, they will simply be stored as excess fat and start the insidious process of weight gain, obesity and a higher risk of the development of many chronic diseases including heart disease, diabetes and cancer. Calorie-dense foods may satisfy our hunger but they have very little nutritional value and they don’t protect our health.
Calorie-dense foods include fried foods, processed foods, sugary beverages, white bread, candy, sugary desserts, pastries and cookies.
WHAT IS THE IMPACT OF THESE TWO TYPES OF FOOD ON OUR BODIES?
A calorie-dense food comes in a simple “package”. For example, processed foods may start out as whole foods, but, during processing, they are altered for reasons of preservation, flavour enhancement and convenience. Some nutrients are removed while other constituents are added. Many of the additions, such as sugar, salt, unhealthy fats, artificial colours and preservatives, are damaging to health.
The components in a processed food will be absorbed and metabolized in our bodies in a substantially different way than the original whole food would have been. For instance, white bread contains refined flour and often sugar, both of which are rapidly broken down into simple sugars that are easily and quickly absorbed into the bloodstream and can create spikes and falls in blood sugar levels. Such fluctuations can lead to future health complications like insulin resistance. Candy, sugary beverages and desserts, pastries and other baked goods are also full of unneeded and unhealthy sugar. In addition, many of these products contain detrimental fats like butter, lard and trans-fats and some will have additives such as salt and artificial colours. Added salt is also very common in canned foods and processed foods. Too much salt is linked to high blood pressure. Deep fried foods are cooked in oil which clings to the food and adds calories and unhealthy fats to the food. (2)
On the other hand, whole foods such as fruits and vegetables are naturally nutrient-dense. Each piece of a whole food comes as a matrix within which all its multitude of nutrients are held and its effects cannot be illuminated by considering its single nutrients. This complex “package” affects the way the body deals with the nutrients offered. Whole foods do not have additives and nothing has been taken away from them. (2,16)
Minimally processed whole foods can also fit into the nutrient-dense category. Examples are whole-grain pastas, frozen vegetables and fruits, and canned vegetables and fruits with no added salt, sugar or other ingredients. (2)
Perhaps not surprisingly, nutrient-dense foods exert different effects on the body than calorie-dense foods. It has been discovered that nutrient-dense foods have the ability to alter the activity of some hormones and to interact with physiological processes of the body. Here are some examples.
- Leptin is a hormone that regulates the long-term balance between the body’s food intake and use of energy by reducing hunger when the body does not need more calories. (3,4) Research has shown that the type of food being consumed can affect sensitivity to leptin. For instance, a 2022 study illustrated that anti-inflammatory diets such as those rich in plant-sourced foods are associated with improved sensitivity to leptin. (5) A report from 2017 demonstrated that increased amounts of saturated fatty acids in a diet can cause leptin resistance by interrupting its signal after over-stimulation of leptin receptors. (6)
- A meta-analysis from 2024 discovered that adhering to a plant-based diet for at least 14 days improved insulin sensitivity in people with overweight/obesity. (7) Other clinical trials and reviews have found that plant-based dietary patterns are associated with better insulin sensitivity and enhanced glucose sensitivity of beta cells in the pancreas. (8,9)
- Fiber helps to satisfy the appetite before too many calories have accumulated and so its presence helps to manage weight. In addition, the high fiber content of plant-sourced foods slows their digestion, leading to the gradual uptake of nutrients into the bloodstream, maintaining steady energy levels without spikes or dips. (10) Calorie-dense foods are generally low in fiber and are associated with insulin spikes that can lead to insulin resistance. (2)
- Soluble types of fiber soak up fluids present in the intestine leading to slower food absorption and increased feelings of fullness. Soluble fiber can also be metabolized by the healthy microbiomes in the gut, encouraging those “good” gut bacteria to multiply and thrive. A healthy microbiome reduces inflammation, supports digestion, mental health and the immune system and has been associated with lower risk of chronic diseases. (10,11,12)
HOW TO OPTIMIZE HEALTHY NUTRIENTS IN YOUR FOOD
In 2011 the American Dietetic Association published the results of their analysis of the nutrient intake of more than 13,000 people. Data came from the Cross-Sectional Analysis of National Health and Nutrition Examination Survey (1999-2004) and diet quality was determined using the United States Department of Agriculture’s Healthy Eating Index. Results showed that people who followed a vegetarian eating pattern were getting higher intakes of nearly every nutrient tested compared with those eating meat. Intake of fiber, vitamin A, C and E and the B vitamins (thiamin, riboflavin and folate), calcium, magnesium, iron and potassium were all higher in vegetarian eaters compared to non-vegetarians while harmful nutrients such as cholesterol and saturated fat were much lower. Authors of the study concluded that vegetarian diets are nutrient-dense. (13)
The longest living populations around the world are those who live in the “Blue Zones” – Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Icaria in Greece and the Seventh-day Adventists in Loma Linda, California. People in these communities reach the age of 100 at rates many times greater than those living outside of a Blue Zone. (14) And not only do they have a long lifespan, they also enjoy a long healthspan, the number of years lived free of disability or disease. (15)
One thing common to all the “Blue Zones” is the foods that they eat. Their meals are made up of mainly nutrient-dense foods – vegetables, legumes, fruits, whole grains, nuts and seeds – with the very occasional additions of small amounts of lean meats or fish.
The evidence is strong. Consuming mostly nutrient-dense foods leads us to lifelong health and vitality. Eating mostly calorie-dense foods sets us on a path towards disability and chronic illness. It is up to each of us to consider what foods we want to fuel our bodies with and to make a conscious choice towards eating the most beneficial foods that we can find.
SOURCES:
2 https://www.sciencenewstoday.org/whole-foods-vs-processed-foods-whats-better-for-you
3 https://my.clevelandclinic.org/health/body/22446-leptin
4 https://www.mcgill.ca/oss/article/medical-contributors/leptin-hormone-regulate-appetite
5 Gioxari, A., Grammatikopoulou, M.G., Katsarou, C., et al. A modified Mediterranean diet improves fasting and postprandial glucoregulation in adults with overweight and obesity: a pilot study. Int J Environ Res Public Health. 2022;19(22):15347. doi:10.3390/ijerph192215347
6 Engin, A. Diet-Induced Obesity and the Mechanism of Leptin Resistance. Adv Exp Med Biol. 2017;960:381-397. Doi: 10.1007/978-3-319-48382-5_16. PMID: 28585208.
7 Termannsen, A.D., Søndergaard, C.S., Færch, K., Andersen, T.H., Raben, A., Quist, J.S. Effects of Plant-Based Diets on Markers of Insulin Sensitivity: A Systematic Review and Meta-Analysis of Randomised Controlled Trials. Nutrients. 2024 Jul 2;16(13):2110. Doi: 10.3390/nu16132110. PMID: 38999858; PMCID: PMC11243566.
8 Nurkolis, F., Harbuwono, D.S., Taslim, N.A. et al. New insight on dietary strategies to increase insulin sensitivity and reduce diabetes prevalence: an expert perspective and recommendation. Discov Food 5, 136 (2025). https://doi.org/10.1007/s44187-025-00422-6.
9 Tricò, D., Moriconi, ,D., Berta, R., et al. Effects of low-carbohydrate versus Mediterranean diets on weight loss, glucose metabolism, insulin kinetics and β-cell function in morbidly obese individuals. Nutrients. 2021;13(4):1345. Doi:10.3390/nu13041345
10 https://cdhf.ca/en/what-does-fibre-do-for-digestive-health/
11 https://newsnetwork.mayoclinic.org/discussion/get-to-know-your-microbiome-it-can-improve-gut-health-and-more-mayo-clinic-expert-explains/
12 https://www.health.harvard.edu/blog/diet-disease-and-the-microbiome-202104212438
13 Farmer, B., Larson, B.T., Fulgoni III, V.L., Rainville, A.J., Liepa, G.U. A vegetarian dietary pattern as a nutrient-dense approach to weight management: An analysis of the national health and nutrition examination survey 1999-2004. J Am Diet Assoc. 2011 111(6):819 – 827.
14 Buettner, D., Skemp, S. Blue Zones: Lessons From the World’s Longest Lived. American Journal of Lifestyle Medicine. 2016;10(5):318-321. Doi:10.1177/1559827616637066
15 https://www.heart.org/en/news/2025/01/14/what-is-healthspan-and-how-can-you-maximize-yours
16 Forouhi, N.G., Krauss, R.M., Taubes, G., Willett, W. Dietary fat and cardiometabolic health: evidence, controversies, and consensus for guidance. BMJ. 2018 Jun 13;361:k2139. Doi: 10.1136/bmj.k2139. PMID: 29898882; PMCID: PMC6053258.
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My name is Debra Harley (BScPhm) and I welcome you to my retirement project, this website. Over the course of a life many lessons are learned, altering deeply-rooted ideas and creating new passions.
