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Plant-based food list I've compiled: https://github.com/DeBraid/medicine/blob/master/plant-based-diet.md https://github.com/DeBraid/medicine/blob/master/plant-b

by DeBraid 10y ago

Plant-based food list I've compiled: https://github.com/DeBraid/medicine/blob/master/plant-based-diet.md https://github.com/DeBraid/medicine/blob/master/plant-based-... Nutrient density per calorie is the magic formula. High nutrient density, high ANDI scores. A good video on the topic of plant-based nutrition https://www.youtube.com/watch?v=BZ8dkLYWrw0 https://www.youtube.com/watch?v=BZ8dkLYWrw0

Mikeb85 10y ago
Nice list. Do you have anything that rates vegetables by macros/calories?
- DeBraid 10y ago
  Here is a list of foods ranked by Aggregate Nutrient Density Index (ANDI, aka nutrients per calorie). https://github.com/DeBraid/medicine/blob/master/nutrient-calorie-density-scores-ANDI.md https://github.com/DeBraid/medicine/blob/master/nutrient-cal...
  - Mikeb85 10y ago
    Not the answer I asked for. Macros (protein/fat/carbs) per calorie, not an aggregate nutrient score composed of vitamins and minerals.
projectorlochsa 10y ago
What does acid forming mean?
- et-al 10y ago
  Foods cause your body to have a certain reaction. So the idea is that foods cause your body to lower its pH, which goes against our slightly alkaline nature. I think there may be some substance to this, but in general, it's save just to eat a variety of wholesome foods. It's tougher for most Americans to realise this since they're crunched for time, looking for shortcuts, and advertisers are always pushing a new diet or wonderfood every year.
  - delhanty 10y ago
    Common salt dissolved in water (saline) is neutral pH, but can (maybe always?) cause the body to lower its pH. In the context of ER: http://emj.bmj.com/content/20/4/306.full http://emj.bmj.com/content/20/4/306.full >Chloride load leads to hyperchloraemic acidosis I'm experimenting seasoning my food with a mixture of sea-salt and potassium gluconate powder for that reason.
  - aisofteng 10y ago
    There is no such thing as the "pH of your body". This is unscientific nonsense.
    - grzm 10y ago
      Would you accept blood pH or gut pH, or something else more specific?
      - aisofteng 10y ago
        Do you think this is a game show?
alexpw 10y ago
>Nutrient density per calorie is the magic formula. High nutrient density, high ANDI scores. The "magic formula" is the problem. There are many approaches to nutrient density scoring and ANDI is among those horribly flawed. Why? I'll defer to someone credible: > According to the explanation of this ranking system posted on Fuhrman’s web site, he also excludes a number of other important nutrients. The B vitamins biotin and pantothenic acid, preformed vitamin A, and vitamins K1 and K2 are among those absent. Major minerals such as sodium, chloride, potassium, sulfur, and phosphorus are excluded. Essential trace minerals such as copper, manganese, boron, molybdenum, and chromium are nowhere to be found in Fuhrman’s list. Essential fatty acids like EPA, DHA and arachidonic acid are likewise absent. Finally, none of the eight essential amino acids is included in his ranking system. - Chris Masterjohn, PhD Nutritional Sciences [1] A bit suspect to exclude essential nutrients from a nutrient score. He also doubles the ORAC (antioxidant) importance, when including ORAC at all is very controversial. Please read [1] for the rest. A more objective formula [2] will always include organ meats, like liver, at the top. A serving of liver is practically a multi-vitamin and if consumed daily will cause an overdose of vitamin A very quickly. [1] http://webcache.googleusercontent.com/search?q=cache:WLAXWpGUX3YJ:www.westonaprice.org/book-reviews/eat-to-live-by-joel-fuhrman/&num=1&hl=en&gl=us&strip=1&vwsrc=0 http://webcache.googleusercontent.com/search?q=cache:WLAXWpG... [2] http://ketopia.com/nutrient-density-sticking-to-the-essentials-mathieu-lalonde-ahs12/ http://ketopia.com/nutrient-density-sticking-to-the-essentia...
- szemet 10y ago
  That's my experience too. When I was a student I have made a linear programming excercise just for fun: to find foodsets with all the required daily nutritions at cheapest price Basically chicken liver was IT, just a few hundred gramms per day and nearly all requirements are fulfilled. When I've disabled liver, then came some diets much harder to realize: with elements such as 4 kg of oranges a day :)
  - DeBraid 10y ago
    Organ meats are under-appreciated in terms of their nutrient value. When wild animals kill prey they eat the organs first, then move on to the less nutritious muscle meat.
emmanuel_1234 10y ago
Disclaimer: not a expert in food science, but an avid learner of all its dimensions. A lot of that list/document seem good, a lot of it is pseudo-science, which makes me think that I should take the rest with a pinch of salt (pun intended). Juicing is typically the easiest way to remove all the good stuff from fruits and vegetable (fibers) and only keep 1. the stuff you need in very small amount (minerals, vitamin, ...) 2. the sugar. "Acid forming": see https://en.wikipedia.org/wiki/Alkaline_diet https://en.wikipedia.org/wiki/Alkaline_diet The whole thing reads more like some new-age "cleansing" diet and has no place here imho.

by DeBraid 10y ago

Mikeb85 10y ago

Nice list. Do you have anything that rates vegetables by macros/calories?

DeBraid 10y ago
Here is a list of foods ranked by Aggregate Nutrient Density Index (ANDI, aka nutrients per calorie). https://github.com/DeBraid/medicine/blob/master/nutrient-calorie-density-scores-ANDI.md https://github.com/DeBraid/medicine/blob/master/nutrient-cal...
- Mikeb85 10y ago
  Not the answer I asked for. Macros (protein/fat/carbs) per calorie, not an aggregate nutrient score composed of vitamins and minerals.

projectorlochsa 10y ago

What does acid forming mean?

et-al 10y ago
Foods cause your body to have a certain reaction. So the idea is that foods cause your body to lower its pH, which goes against our slightly alkaline nature. I think there may be some substance to this, but in general, it's save just to eat a variety of wholesome foods. It's tougher for most Americans to realise this since they're crunched for time, looking for shortcuts, and advertisers are always pushing a new diet or wonderfood every year.
- delhanty 10y ago
  Common salt dissolved in water (saline) is neutral pH, but can (maybe always?) cause the body to lower its pH. In the context of ER: http://emj.bmj.com/content/20/4/306.full http://emj.bmj.com/content/20/4/306.full >Chloride load leads to hyperchloraemic acidosis I'm experimenting seasoning my food with a mixture of sea-salt and potassium gluconate powder for that reason.
- aisofteng 10y ago
  There is no such thing as the "pH of your body". This is unscientific nonsense.
  - grzm 10y ago
    Would you accept blood pH or gut pH, or something else more specific?
    - aisofteng 10y ago
      Do you think this is a game show?

alexpw 10y ago

>Nutrient density per calorie is the magic formula. High nutrient density, high ANDI scores. The "magic formula" is the problem. There are many approaches to nutrient density scoring and ANDI is among those horribly flawed. Why? I'll defer to someone credible: > According to the explanation of this ranking system posted on Fuhrman’s web site, he also excludes a number of other important nutrients. The B vitamins biotin and pantothenic acid, preformed vitamin A, and vitamins K1 and K2 are among those absent. Major minerals such as sodium, chloride, potassium, sulfur, and phosphorus are excluded. Essential trace minerals such as copper, manganese, boron, molybdenum, and chromium are nowhere to be found in Fuhrman’s list. Essential fatty acids like EPA, DHA and arachidonic acid are likewise absent. Finally, none of the eight essential amino acids is included in his ranking system. - Chris Masterjohn, PhD Nutritional Sciences [1] A bit suspect to exclude essential nutrients from a nutrient score. He also doubles the ORAC (antioxidant) importance, when including ORAC at all is very controversial. Please read [1] for the rest. A more objective formula [2] will always include organ meats, like liver, at the top. A serving of liver is practically a multi-vitamin and if consumed daily will cause an overdose of vitamin A very quickly. [1] http://webcache.googleusercontent.com/search?q=cache:WLAXWpGUX3YJ:www.westonaprice.org/book-reviews/eat-to-live-by-joel-fuhrman/&num=1&hl=en&gl=us&strip=1&vwsrc=0 http://webcache.googleusercontent.com/search?q=cache:WLAXWpG... [2] http://ketopia.com/nutrient-density-sticking-to-the-essentials-mathieu-lalonde-ahs12/ http://ketopia.com/nutrient-density-sticking-to-the-essentia...

szemet 10y ago
That's my experience too. When I was a student I have made a linear programming excercise just for fun: to find foodsets with all the required daily nutritions at cheapest price Basically chicken liver was IT, just a few hundred gramms per day and nearly all requirements are fulfilled. When I've disabled liver, then came some diets much harder to realize: with elements such as 4 kg of oranges a day :)
- DeBraid 10y ago
  Organ meats are under-appreciated in terms of their nutrient value. When wild animals kill prey they eat the organs first, then move on to the less nutritious muscle meat.

emmanuel_1234 10y ago

Disclaimer: not a expert in food science, but an avid learner of all its dimensions. A lot of that list/document seem good, a lot of it is pseudo-science, which makes me think that I should take the rest with a pinch of salt (pun intended). Juicing is typically the easiest way to remove all the good stuff from fruits and vegetable (fibers) and only keep 1. the stuff you need in very small amount (minerals, vitamin, ...) 2. the sugar. "Acid forming": see https://en.wikipedia.org/wiki/Alkaline_diet https://en.wikipedia.org/wiki/Alkaline_diet The whole thing reads more like some new-age "cleansing" diet and has no place here imho.