ANDI Score; ANDI Nutrition Rating System
Greens, beans, and fruits have a high ANDI score
Question: I have read about the ANDI score nutrition rating system that Whole Foods is now using in their produce department. Can you explain what this is and why I should use it?Answer from Daryl Elliott, organizer of the Boston and Las Vegas Raw Food Groups:
ANDI stands for Aggregate Nutrient Density Index. The ANDI score is basically a nutrition rating system that indicates which foods are good for us and which are not, in terms of nutritional benefit. Dr. Joel Fuhrman
has devised a formula that states the nutrient per calorie density in the food we eat. He says that our health is dependent on a high nutrient density in our diet. The ANDI assigns a score to foods based on the amount of nutrients they deliver in each calorie consumed. The highest possible score is 1000, and each food gets a label that describes their nutrient score out of these 1000.
Dr. Fuhrman believes that we can prevent or reverse diseases if we strive to get the most nutrients from the fewest possible calories. Naturally, plant foods have the highest ANDI scores and nutritional rating. They are the best source of all nutrients, while providing comparatively few calories.Dr. Fuhrman's Nutrient Dense Top 30 ANDI Food Rating
1.Collard greens, mustard greens, & turnip greens - 1000
2. Kale - 1000
3. Watercress - 1000
4. Bok Choy - 824
5. Spinach - 739
6. Brussels Sprouts - 672
7. Swiss Chard - 670
8. Arugula - 559
9. Radish - 554
10. Cabbage - 481
11. Bean Sprouts - 444
12. Red Peppers - 420
13. Romaine Lettuce - 389
14. Broccoli - 376
15. Carrot Juice - 344
16. Tomatoes & Tomato Products - 190-300
17. Cauliflower - 295
18. Strawberries - 212
19. Pomegranate Juice - 193
20. Blackberries - 178
21. Plums - 157
22. Raspberries - 145
23. Blueberries - 130
24. Papaya - 118
25. Brazil Nuts - 116
26. Oranges - 109
27. Tofu - 86
28. Beans (all varieties) - 55-70
29. Seeds: Flaxseed, Sunflower, Sesame - 45
30. Walnuts - 29Please note that 9 of the top 10 foods above in this ANDI score list are greens (#1 counts as three items).
Find out more about the importance of greens for nutrition
here.Also take a look at other vital nutrient facts of animal and plant foods.
Sources for ANDI Nutrition Rating System: happyhealthylonglife.com and drfuhrman.com
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