Calorie Density Explained | What Matters & Why It Matters | Mastering Diabetes | Dr Matthew Lederman

What is calorie density? How does calorie density work? And how many calories does your body need? Here's why you don't have to portion control when eating whole food, plant-based diet and just eat until you're satisfied.

Yep, you heard it right. You can definitely eat more for less with plant-based nutrition. Whole foods help prevent weight gain, promote heart health, and reduce the chances of diabetes and cancer. It's the lifestyle that helps you effectively gain insulin sensitivity using your food as medicine. Nutrient-dense foods indeed are superior to calorie-dense foods.

Calorie-dense foods are high in energy but low in nutrients. These are typically highly processed foods and they lack intact fiber and water. Because of this, it's easier to eat thousands of unnecessary calories before your stomach sends a signal to your brain that says, "Slow down" or "I'm full". But you really don't have to count your calories.

Check out the conversation for the rest of the nitty-gritty.

Robby Barbaro and Cyrus Khambatta of Mastering Diabetes are joined by Dr. Matthew Lederman.

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Mastering Diabetes
Cyrus Khambatta, PhD
Robby Barbaro, MPH
Diabetes Nutrition and Fitness Coaches

[charliemorrison]

This video by itself isn't enough to explain weight control. Many people, like me at one time, had no control over food. I was a food addict and could never get enough. My stomach was very full and I kept eating until I was sick. Food addictions, hormone imbalances, caloric density, nutritional density, fiber, water, circadian rhythm, psychology, all of these play into it. I know you have addressed most of these in other videos.

[ta]

It absolutely matters! Today I went to lunch with my husband. I had a small salad and gluten free breadsticks. Yes, I felt full but the amount of it was not calorically dense, nor nutrient dense and it spiked my blood sugar badly. My husband kept apologizing but I told him that it was ok because it reminded me that the way I have been eating is working. I love eating WFPB. It is so simple!

[l.asclassicrock]

I work in an office setting, and I couldn't set around being bloated & gassy all day. Thats what happened to me, and that's why I couldn't stick with a whole plant-based diet.

[artmitchell]

I’m def having a hard time getting enough calories. Any ideas would be appreciated😀

[mariaisabel]

Vou trabalhando ainda mais tarde para mim gostou de rodas

[katiesoussi]

I have been following your protocol according to your book for 2.5 months...I just tested by glucose after an hour of eating a low fat vegan meal and am testing at 237. Is this normal after 2.5 months? Shouldn't it be lower by now?

[jackiesesthetics]

The number one reason I failed on a WFPB (vegan) diet is because it just gets so boring for me after 3-4 months. EVERY time lol, that’s as far as I make it. Cultural factors are completely ignored in this conversation sometimes. I grew up my whole life eating certain things and they bring up such good memories, are very satisfying, and I get to the point where I can’t imagine not ever eating them again. I watched animal abused videos to try to spark the ethics fire but it just doesn’t last and I can’t watch stuff like that daily, I don’t think it’s healthy. I have my own pet hens who have wonderful lives and give us beautiful eggs. I live in the beef capital of the world and our ranchers care deeply about the integrity of their work. I avoid pork as it’s proven to be unhealthy and pigs are like dogs. I eat an 80% to 90% plant based diet and 10%-20% includes some meat and eggs and a little shmear of butter sometimes. I wish this kind of improvement was celebrated more. You are FAR more likely to get people eating this way than 100% vegan for the rest of their lives.

[dj-feck]

Calorie density doesn't matter if it's high carb low fat, meaning 15% or less fat. You can eat all the dates and raisins and high quality breads without any added fat or bad ingredients and you will be fine. How much fat you eat matters, not calorie density of high carb foods including bread, dates, and dried fruit.