Foods with similar calorie density but different impacts

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Foods with similar calorie density but different impacts

Postby JeffN » Thu Apr 14, 2022 6:13 am

Foods with similar calorie density, but other qualitative differences, and the effect on overconsumption
Jeff Novick, MS, RDN
4/14/2022

"I recently heard a Q&A with Dr Lisle, during which he was asked about beans, pasta and tofu in regard to weight loss. He said pasta was ~900 calories/lb. while tofu is "only about 500 calories/lb." and legumes are in the "unprocessed carbohydrate" area of ~400 cal/lb. Are these numbers correct? They seem different that what you have said."


This question raises two important points:

1) The actual calorie density of these foods, and,

2) Is calorie density the only number that matters, or can foods of equal calorie density, have different impacts on overconsumption.

First, the actual numbers….

My calorie density graph lists averages for each category.

It lists beans at ~600 cal/lb which is based on an average of 8 of the most common beans, as you can see at the link below.

https://jeffnovick.com/RD/Q_%26_As/Entr ... ons_2.html

You can also always check the numbers online at the USDA Database (https://fdc.nal.usda.gov/) or at cronometer.com.

Here are a few examples from the USDA…

Garbanzo beans, cooked, 744
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Kidney beans, cooked, 576
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Pinto beans, cooked, 650
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Black beans, cooked, 600
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients


For pasta, the calorie density can be influenced by how long you cook it and its resulting firmness and water content (al-dente vs soft). Remember, water content impacts calorie density. I estimate it at around 600.

Here are a few examples...

Whole wheat pasta, cooked, 676
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Whole wheat spaghetti, cooked, 563
https://food-nutrition.canada.ca/cnf-fc ... rapport.do

Brown rice pasta, cooked, 626
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients


In regard to Tofu...

Like pasta, the calorie density of tofu can be influenced by the firmness of the original tofu (silken, soft, firm, extra firm or super firm). The softer ones have more water in them, and the firmer ones are more pressed and have less water. Many recipes call for pressing the block of firm/extra firm tofu before cooking, to extract even more water. This process would further increase the calorie density. As purchased, it averages around 350-400.

Here are some example of the calorie density of tofu…

Higher end (extra firm, traditional)

Vitasoy USA, Azumaya, Extra Firm Tofu 400
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Vitasoy USA, Organic Nasoya, Extra Firm Tofu. 450
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients


Lower end (soft and silken style)

MORI-NU, Tofu, Silken, Soft 250
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients

Vitasoy USA Organic Nasoya, Soft Tofu, 320
https://fdc.nal.usda.gov/fdc-app.html#/ ... /nutrients


Second, if you have seen my Calorie Density talk, or read my articles on it, you know I stress that while calorie density is a good marker of one's likelihood to overconsume a food, it is just a number and not the only thing that impacts our over-consumption of calories. There are several other factors that I review in the lecture and here in the forum, many of which are also in the 10 Point Check-List for MWL. These include:

- The % fat

- the water content

- the fiber/cal content

- the degree of processing, such as:

- the form of the fiber (intact vs disrupted)

- the form of the food (liquid vs pureed vs solid, intact vs ground, and/or emulsified)

- the amount of chewing required.

- the variety of foods consumed (limited vs numerous) also known as “sensory specific satiety' or “the salad bar effect"

- the hyper-palatability of the food (high fat, sugar, salt, combos)


Let’s see how this plays out…

Here is a post comparing two foods (tofu and potato) with similar calorie density (about 350-400) but with different impacts on our likelihood to over-consume them.
https://www.drmcdougallforums.com/viewt ... 9&#p615809


Here is a post comparing two foods (avocado vs garbanzo beans) with similar calorie density (about 700-750) but again, with different impacts on our likelihood to over-consume them.
https://www.drmcdougallforums.com/viewt ... 4&#p594904

If I had to pick the 2 best surrogate markers of over-consumption, it would be calorie density and the percent fat.

If I had to pick one, it would be calorie density.

That is why we use it.

The good news: calorie density is an excellent surrogate marker for the the likelihood one will over-consume calories.

The bad news: calories and calorie density are not the only issue, and as we can see in the examples above, there are other issues we must consider. Calorie density is just the best surrogate marker.

In Health
Jeff
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