Rating Your Favorite “Health Foods”

Nutrition is one of the most complex subjects when it comes to achieving your dream physique.

People go above and beyond and make major sacrifices in hopes of speeding up their transformation progress. Most begin by adding seemingly healthy foods like kale, quinoa, and spirulina to their diets.

As someone who has been in the fitness industry for over 17 years, I can attest that most folks are unaware of the true impact of these food choices on their overall health and wellness.

Only a few understand the science of nutrient density, which can be a game-changer for optimizing your diet. In my opinion, the Aggregate Nutrient Density Index (ANDI) is one of the most reliable scales for ascertaining a food’s nutrient value.

ANDI is a scoring system that rates foods on a scale from 1 to 1,000 based on their nutritional content. (1)

In this article, I break down which foods soar and which ones flop based on their ANDI scores. Plus, you’ll learn about the surprising benefits of designing your diet around this metric. We have a lot to unpack, so sit tight and read on.

ANDI Score: Introduction

If you have been in the fitness scene long enough, you probably know that nutrient density is one of the most important factors when making food decisions.

Nutrient density measures how many vitamins, minerals, and phytonutrients a food packs per calorie. When you’re trying to transform your physique, you’re not just eating to fill your stomach. Instead, you’re eating to fuel your performance and recovery.

High-nutrient foods deliver a better bang for your buck. It basically means that you can meet your daily macronutrient goals without overstepping your calorie intake.

The ANDI score was developed by Dr. Joel Fuhrman in 2009, and it rates foods on a scale from 1 to 1,000 based on their nutrient-to-calorie ratio. The formula considers 34 parameters, including levels of vitamins, minerals, phytochemicals, and antioxidant capacity. It emphasizes micronutrient density rather than just macronutrients, ensuring there are no loopholes in your diet.

The aggregate nutrient density index entered the mainstream when Whole Foods adopted the systems in their stores to help consumers make better food choices.

The great thing about eating according to the ANDI score is that it ensures you don’t fall for savvy food marketing and gives you clear benchmarks against which you can compare different foods.

ANDI Score Comparisons of the Most Popular Healthy Foods

Many people believe that every green food is equally healthy. However, this is far from the truth. Each food item has a unique nutrient profile, and judging them solely on their color is a big mistake.

I’ve put together the ANDI score analysis of your favorite healthy foods, including a head-to-head comparison of kale and spinach, and quinoa and brown rice. We’ll also dive into the performance of superfood powders like spirulina. Prepare to have your mind blown away.

Kale vs. Spinach

Kale and spinach dominate the health food scene, and for good reason. You’ve probably tossed kale into your post-workout smoothie or added spinach as a side dish in your dinner or evening snack.

Both these foods can help boost strength, stamina, and overall wellness. However, one is much better than the other.

Kale is the only food that scores a perfect 1,000 on the ANDI test. On the other hand, spinach trails at 707, which is impressive, but not quite in the same league as kale.

Kale packs a solid punch of vitamins A, C, and K, calcium, and fiber. Spinach matches up well and also contains iron and folate.

Spinach lags behind kale in the nutrient-to-calorie department. It means that you get more nutrients by eating the same number of calories of kale as spinach. This allows you more headroom for protein or carbs to hit your macros.

Kale is also rich in antioxidants, which can help fight inflammation after intense lifts, speeding up recovery and significantly limiting delayed onset muscle soreness (DOMS). (2)

Quinoa vs. Brown Rice

Now that we’ve crowned kale the leafy green champ, let’s shift our focus to grains.

Brown rice is the go-to for most exercisers, as they are incredibly versatile and convenient. On the flip side, quinoa anchors many meal plans.

Many tout quinoa as a superfood for its complete protein profile. Others prefer brown rice, as it is a complex carb source, and ensures a steady supply of energy throughout the day for optimal functioning.

Both food sources deliver an optimal amount of fiber to keep you satiated and improve your digestion.

But, do they really deserve a spot in your diet plan?

On the ANDI scale, quinoa scores a measly 21, while brown rice finishes at 28. 

I can see your shocked expression through the screen. It almost feels like we have been lied to all this time.

Quinoa packs all nine essential amino acids and magnesium for muscle function. Vegans swear by it as it is one of the few complete protein food sources they can consume. Yet, both lag far behind greens in nutrient density.

Turns out, mothers knew about this secret way before Dr. Fuhrman confirmed it in his lab.

Calorie Content

Things don’t just end on the poor ANDI score. Eating quinoa and brown rice means that you are not making the most of your calorie intake.

Quinoa delivers 120 calories per cooked cup, while its overall nutrient content is underwhelming. Brown rice isn’t any better. It achieved an ANDI score of 28 just because it contains more fiber than quinoa.

These grains might deliver carbs and protein if you’re trying to build muscle, but their nutrient density will hold you back if you rely on them too much. In fact, you should replace quinoa in your diet with brown rice to save 10 calories per serving. This small switch can help you shed 1-2 pounds of fat over a few months when paired with a calorie deficit.

I know many people would be pissed at me for popping the quinoa bubble, but someone had to do it.

You shouldn’t eliminate these carb sources from your diet. Instead, pair them with high-scoring greens to balance your plate and fuel your PRs.

Superfood Powders

The fitness industry witnesses several new trends each year, but the superfood powder wave has been one of the most potent. The rising sales of these supplements have pushed the biggest grocery store chains to give them prime shelf space.

Superfood powders like spirulina, chlorella, and matcha are marketed as shortcuts to your training objectives. Whether you are a pro athlete or a weekend warrior, there is a superfood powder on the market for you.

These supps have gotten so popular that many coffee chains have started selling matcha bubble tea while raving about its benefits.

But as you might have guessed, we must determine how they rank on the ANDI scale to assess their true effectiveness.

For the uninitiated, spirulina and chlorella are algae-based powders that pack protein and vitamins. Matcha is a ground green tea that brims with antioxidants.

Since each sports nutrition company uses a unique formula, their exact ANDI score can vary. But powder fanatics can rejoice as spirulina and chlorella often hover near the top, challenging kale’s perfect score of 1,000.

This high score has a lot to do with the dense, micronized doses. Plus, these powders are packed with protein, iron, and B vitamins, boosting your recovery and overall health.

That said, matcha doesn’t fare as well as its cousin due to its high-calorie content and less concentrated nutrient profile. Matcha offers just 17 milligrams of caffeine per gram due to its processing losses, which is half of what coffee delivers.

Sadly, you no longer have enough reasons to order a matcha bubble tea at your favorite coffee shop.

Spirulina and Chlorella

These powders are neck and neck when it comes to the ANDI score. However, there are a few differences that can make picking the right one for your specific goal easier.

Spirulina contains 60 percent protein by weight, making it ideal for folks chasing hypertrophy. Furthermore, its high antioxidant content can help flush the metabolites out of the muscle tissues, improving recovery.

Chlorella has the same properties as Spirulina and adds chlorophyll to support recovery. All in all, chlorella is the better choice if you’re looking to add a superfood powder to your supplement stack.

Get into the habit of reading the nutrition labels before buying a supplement. Pay close attention to any additives and fillers. Companies usually add them to spike the product’s volume and make you feel you’re getting better value. However, these can nullify the benefits of the good ingredients by skewing the product’s overall nutrition profile.

Harnessing Nutrient Density Scores for Your Gains

The basic tenet of the ANDI ratings is that you should swap low scorers like quinoa (21) for high scorers like kale (1,000). Then, add lean proteins like chicken or turkey on top of these foods to maximize muscle repair and growth.

I recommend blending post-workout shakes with spinach (707) and a scoop of chlorella to spike your nutrient intake.

Hitting your macros while prioritizing high ANDI foods should be your ultimate goal, as it ensures that you are eating the most nutrient-dense products. This will also keep you feeling satiated throughout the day, limiting the risk of binging on junk food.

At the end of the day, you shouldn’t limit yourself to a few foods, as it can increase the risk of nutrient deficiency in the long term. Include a wide range of food sources in your diet, but prioritize the ones with a higher ANDI score to ensure you’re not leaving any nutrients on the table.

For instance, kale is more nutrient-dense than its green counterparts. However, spinach contains high amounts of iron and folate, which support red blood cell production for oxygen delivery during intense workouts. (3)

Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.

Conclusion

ANDI is your best bet if you’re trying to maximize your nutrient intake while staying under your daily calorie goal. As a rule of thumb, aim for foods above 700 to get the best bang for your buck.

However, make sure you’re also hitting your protein, carbs, and fats goals to ensure you’re moving toward your fitness objectives. Start small and replace as many low ANDI score foods in your diet as possible within four weeks. Best of luck!

References:

Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.

1. Offringa LC, Stanton MV, Hauser ME, Gardner CD. Fruits and Vegetables Versus Vegetables and Fruits: Rhyme and Reason for Word Order in Health Messages. Am J Lifestyle Med. 2018 May 2;13(3):224-234. doi: 10.1177/1559827618769605. PMID: 31105482; PMCID: PMC6506980.
2. Griffiths K, Aggarwal BB, Singh RB, Buttar HS, Wilson D, De Meester F. Food Antioxidants and Their Anti-Inflammatory Properties: A Potential Role in Cardiovascular Diseases and Cancer Prevention. Diseases. 2016 Aug 1;4(3):28. doi: 10.3390/diseases4030028. PMID: 28933408; PMCID: PMC5456284.
3. Zhu J, Lian J, Deng H, Luo J, Chen T, Sun J, Zhang Y, Yang Y, Liu P, Xi Q. Effects of Spinach Extract and Licorice Extract on Growth Performance, Antioxidant Capacity, and Gut Microbiota in Weaned Piglets. Animals (Basel). 2024 Jan 19;14(2):321. doi: 10.3390/ani14020321. PMID: 38275780; PMCID: PMC10812756.