Energy-filled, or high-calorie, foods that offer little nutritional value -- including most processed snacks and treats -- may contribute to obesity and related diseases. However, most whole foods, or foods that haven't been refined or processed, such as unrefined grains, nuts, beans, fruits and vegetables, are very healthy, as they contain essential nutrients. Even a certain amount of high-calorie whole foods can be included in a healthy diet, as they supply valuable nutrients like protein, unsaturated fats and bio-active plant compounds.
Whole Foods vs. Processed Foods
Compared to refined, processed foods, whole foods usually have a much higher nutritional value. Whole foods such as fruits, vegetables and unrefined grains are high in nutrients like fiber, protein, vitamins, minerals and unsaturated fats, as well as natural plant compounds, called phytochemicals, that may help prevent disease. A 2000 study published in the Journal of the American College of Nutrition concluded that a diet abundant in phytochemically-rich whole foods benefits cholesterol levels, antioxidant status and colon function. Meanwhile, processed foods lose much of their nutritional content in the refining process. For example, while whole, unrefined grains are high in fiber, protein, vitamins, and micro-nutrients, refined grain products, such as white bread, crackers and most cereals, lack most of these nutrients.
Energy- and Nutrient-Dense Foods
Energy-dense foods, such as processed sweets and snack foods, are often poor dietary choices because they're lacking in nutrients, while still high in calories from added sugars and saturated fats. However, some energy-filled whole foods may be included in a healthy diet, because they also contain essential nutrients. For example, raw nuts and avocados are energy-dense foods that are high in calories and fat, but they're also nutrient-dense, supplying generous amounts of protein, vitamins, minerals, antioxidants and heart-healthy unsaturated fats. Whole grains and legumes such as beans, peas and lentils are also whole foods that are both energy-dense and nutrient-dense. While it's important to watch your portions when eating any energy-dense food, even if it's a whole food, many energy-dense whole foods can be included, in moderation, as part of a healthy diet.
Nutrition for Athletes
Energy-dense whole foods also serve an important role in the nutrition of athletes. Highly active people require a high-carbohydrate diet to provide fuel for their muscles during vigorous exercise. However, energy-filled whole foods are a better source of sports nutrition than processed foods, as many whole-foods supply complex carbohydrates that are better utilized by the body. Loading up on processed foods like donuts or soda for quick energy before exercise may actually hurt your athletic performance. This is because it makes your blood sugar drop to abnormally low levels a short time into your workout. By contrast, eating energy- and carbohydrate-rich whole foods, such as whole grains, on a daily basis helps provide a steady supply of muscle fuel for your workouts. Whole foods also provide essential vitamins and minerals to help keep your body in peak athletic condition.
Considerations
While energy-dense whole foods can play an important role in a healthy diet, your diet should also include whole foods with a low-energy, high-nutrient status, such as fruits and vegetables. These foods provide vitamins, fiber and antioxidants that are essential for good health. Although they're typically low in calories, the high fiber and water content of fruits and vegetables help you feel full. And while your diet should include plenty of whole, unprocessed foods for maximum nutrient content, a healthy diet may also include some foods that are nutrient-dense, but that have undergone a certain amount of processing -- such as low-fat meat and dairy products. To ensure that the whole foods you buy have a high nutritional value, buy organic products and locally-grown produce from your local farmer's market.
References
- MayoClinic.com: Energy Density and Weight Loss -- Feel Full on Fewer Calories
- HealthyChild.com: Whole Foods Nutrition for Healthy Kids
- University of Missouri Extension: Energy Rich Foods for Athletes
- The American Journal of Clinical Nutrition; Concept of a Nutritious Food: Toward a Nutrient Density Score; Adam Drewnowski; October 2005
- Journal of the American College of Nutrition; A Diet High in Whole and Unrefined Foods Favorably Alters Lipids, Antioxidant Defenses, and Colon Function; Bonnie Bruce et al.; 2000
- CNNHealth: Five Foods That Should Have a Place in Your Diet
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