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Energy Density

Discussion in 'Nutrition and Supplements' started by Zillagreybeard, Apr 07, 2020.
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Zillagreybeard
Zillagreybeard
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  • Apr 07, 2020
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Now that most of us stay home, some people find it harder to control their nutrition throughout the day. That kitchen filled with snacks can be very tempting at times (I’m guilty 👀). So next to the home-workout content, I’ll also be posting evidence-based tips on how you can control your nutrition. Today, let’s discuss a key nutrition principle: Energy density.

Energy density refers to the number of calories per gram of food. When fat loss is the goal, going for food options with a low-energy-density helps you manage your hunger more effectively [1].

One of the main signs your nervous system uses to signal satiety to your brain is the degree at which the tissues in your stomach stretch when you eat [2, 3]. The more voluminous the foods are that you eat, the more you are able to fill up your gut and stretch the smooth muscles of your stomach. This helps explain why high-volume foods like vegetables and whole grains are commonly known to be filling and help reduce calorie intake.

A 2007 study shows the value of high-volume foods quite well. When the participants consumed chunky vegetable soup right before a meal, their total calorie intake in that meal dropped by about 20% [4]. This likely occurred because the soup was low in calories and high in volume, which helped the participants gain a more satisfying feeling while keeping their calories in control.

So when you want to create filling meals, include food sources with a low-energy-density. Swipe left for practical examples. Side note: high-energy dense food are not by definition unhealthy. For example, nuts & seeds are low in volume and high in calories, but still contain a good amount of vitamins and minerals. So it certainly is okay to include high-energy-dense foods, if you control the intake.

References:
1. academic.oup.com/ajcn/article/82/1/236S/4863399
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662086/
3. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2009.01753.x
4. https://www.ncbi.nlm.nih.gov/pmc/articles/pmid/17574705/3d

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