The ANDI Score — Can it Be Relied Upon?
Previously published 16/6/2015. Last Update: 25/09/2023
To understand the ‘Aggregate Nutrient Density Index’ or ANDI scoring is to understand that by eating a specific nutrient-dense food you make every bite count. The more the food is nutrient-dense, the higher the score. The higher the score, the better the protection against cancer and other diseases, the creators of the scoring system claim.
To help our body fight free radicals, detoxify, and allow cellular repair mechanisms, it is more than ever crucial to understand the nutrient density of food.
It is no longer about proteins, fats and carbohydrates (macronutrients), but about essential trace elements (micronutrients) such as vitamins and minerals, and a large array of phytochemicals that are essential to the normal functioning of the body and immune system.
To date, many of the micronutrients contained in food (phytochemicals), especially originating from comestible plants (i.e. kale, watercress, mustard greens and other vegetables from the brassica family, which also includes bitter foods like wild rocket), have yet to be named and measured and studied further to truly understand their role in our health. However, scientists agree that the more nutrient-dense the food the more phytochemicals present in the food.
Eating nutrient-dense food makes sense.
The best way to fully rip the benefit of nutrient-dense foods is to eat raw: Enjoy a mixed salad every day, but do not forget to add fats to increase the absorption of nutrients and essential compounds, such as beta-carotene and more.
“I can summarise my dietary recommendations in one sentence: Whole plant foods are the best ones for our health and longevity. But this simple truth often gets drowned out in our diet-obsessed culture, where buzzwords like low-carb, low-calorie, low-fat, and paleo (just to name a few) are employed to put a positive spin on health-damaging processed foods, animal products, oils and artificially sweetened drinks and more. ”
So what is a Nutrient Density Score:
ANDI scores, based on Dr Fuhrman’s “Nutrient Density Scoring System,” are calculated by measuring micronutrients in food, including vitamins, minerals, phytochemicals and antioxidants, and their capacities, based on an equal number of calories for each food. In other words, food is categorised upon nutrient per calorie density scores — the less the calorie and the more nutrient-dense, the higher the score.
ANDI scores are very complex (awaiting patenting), and are part of a program to encourage people to choose healthier food and eat more nutrient-dense foods. They are ranked on a scale of 0 to 1000; however, they do not take into consideration: carbohydrates, protein, and fats (omega-3, omega-6, omega-9 fatty acids are not included either).
The most nutrient-dense foods: green leafy vegetables such as kale, watercress and mustard greens score 1000!
All other foods are then scored relative to them.
It is important to note that no diet can be based fully on ANDI scores. Nutrient-dense foods which are low in calories, are also low in fats; therefore, mixing nutrient-dense foods with lower nutrient-density scores foods is a must. Choosing healthy sources of fats and avoiding empty-calorie fats is the key.
Always, avoid industrial oils (and all other refined foods).
You may also now better understand, based on the ANDI scoring system, that most health practitioners recommend to “EAT YOUR GREENS!”
Without knowing the ANDI score of brassicas, we already know that these foods are well-known for their health-supporting properties and their impact on liver function is undeniable.
Benefits of the ANDI Score:
Nutrient Awareness: It raises awareness about the importance of nutrient-dense foods in a healthy diet.
Simplified Decision-Making: It provides a simple way for consumers to make healthier food choices by selecting foods with higher ANDI scores.
Encourages Plant-Based Eating: The system tends to favour plant-based foods, which aligns with dietary recommendations for reducing the risk of chronic diseases.
Nutritional Programs: Some dietary programs and wellness centres that align with Dr. Fuhrman's nutritional philosophy may incorporate the ANDI score as part of their guidance to encourage the consumption of nutrient-dense foods.
Challenges and Criticisms:
Simplicity vs. Complexity: While the ANDI score simplifies food choices, it may oversimplify nutrition by reducing the value of foods to a single number. Nutrition is complex, and other factors like the bioavailability of nutrients and individual dietary needs are not considered.
Lack of Scientific Consensus: The ANDI score is not universally accepted in the scientific community. Some nutrition experts argue that it doesn't account for all essential nutrients and may not accurately reflect the overall healthiness of a food.
Potential for Food Shaming: Relying solely on ANDI scores may inadvertently lead to food shaming or overly restrictive eating habits, as it categorises foods as "good" or "bad" based on a single criterion.
Focus on Quantity Over Quality: The system emphasises nutrient quantity per calorie, which can overshadow the importance of a balanced and varied diet.
“Adequate consumption of micronutrients – vitamins, minerals, and many other phytochemicals – without overeating on calories, is the key to achieving excellent health.”
Dr Fuhrman considers himself a “nutritarian” which explains why he would promote eating more nutrient-dense plants and focusing less on calories. The calorie system is not enough to make conscious health choices because 100 calories do not hold the same weight when it comes to nutrition. A 300-gram (4.25 cups) of broccoli has a total of 100 calories, compared to 24 grams of sugar or 20 grams of bacon, there is not much those foods can do to support our health with micronutrients and antioxidants and make us feel fuller for longer, and satiated.
It is okay if you feel you want to be a nutritarian and consume more plant-based foods, but remember that ultra-processed manufactured plant-based food products do not belong on this list and should be avoided as much as possible.
Also, focus on a balanced, varied diet based on nutrient-dense foods and fibre-rich foods, with as many fruits and vegetables of as many different colours as possible. The rest of your plate should be made of lean or plant-based protein, healthy fats and carbohydrates.
“A nutritarian is someone whose food choices reflect a high ratio of micronutrients per calorie and a high level of micronutrient variety.”
ANDI Guide in a Nutshell
The Aggregate Nutrient Density Index or ANDI is a scoring system that rates foods on a scale from 1 to 1000 based on nutrient content.
Developed by Dr. Joel Fuhrman, the ANDI (Aggregate Nutrient Density Index) is an evaluation applied to whole foods to determine their nutritional value in relation to calorie content. Each whole food is assigned a score using the formula H=N/C, where the health of a food is equal to the nutrients it provides per calorie.
The ANDI score ranges from 1,000 (indicating the highest nutrient density) to 0 (representing the lowest nutrient density). For instance, kale, mustard greens, collard greens, and watercress all achieve a perfect score of 1,000 based on the H=N/C equation. In contrast, foods such as meat, seafood, and dairy products score below 50, signifying they are not considered supportive of good health. Also, because they are not plant-based. However, nutrient-dense meat such as liver and other organ meats may be considered healthy foods.
Dr Fuhrman argues that a diet rich in nutrient-dense foods has the potential to prevent or even reverse diseases and effectively address the issue of obesity in a sustainable manner.
ANDI Score explained by Dr Fuhrman
To determine the ANDI scores, an equal-calorie serving of each food was evaluated. The following nutrients were included in the evaluation: fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin A, beta carotene, alpha-carotene, lycopene, lutein and zeaxanthin, vitamin E, vitamin C, thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin B12, choline, vitamin K, phytosterols, glucosinolates, angiogenesis inhibitors, organosulfides, aromatase inhibitors, resistant starch, resveratrol plus ORAC score.
ORAC (Oxygen Radical Absorbance Capacity) is a measure of the antioxidant or radical scavenging capacity of a food. For consistency, nutrient quantities were converted from their typical measurement conventions (mg, mcg, IU) to a percentage of their Dietary Reference Intake (DRI).
For nutrients that have no DRI, goals were established based on available research and current understanding of the benefits of these factors. To make it easier to compare foods, the raw point totals were converted (multiplied by the same number) so that the highest-ranking foods (leafy green vegetables) received a score of 1000, and the other foods received lower scores accordingly.
Source: https://www.drfuhrman.com
“You literally are what you eat – the nutrient density in your body’s tissues is proportional to the nutrient density of your diet. This is bad news for many Americans because the Standard American Diet (SAD) gets more than 85 per cent of its calories from health-damaging animal products and processed foods. What makes it more alarming is the fact that so many people believe they are eating a healthful diet.”
Sources:
Dr. Joel Fuhrman, author of ‘Eat to Live’ and ‘Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer ‘
Eat Right America’s chief medical officer
Kevin J. Leville, founder and CEO of Eat Right America
(in collaboration with Whole Foods Markets as part of the initiative: “Health Starts Here”)