Aggregate Nutrient Density Index or ANDI

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ANDI stands for “Aggregate Nutrient Density Index,” a scoring system that rates foods on a scale from 1 to 1000 based on nutrient content. ANDI scores are calculated by evaluating an extensive range of micronutrients, including vitamins, minerals, phytochemicals and antioxidant capacities.

Jump to: Green Vegetables | Non-Green Vegetables | Beans | Nuts & Seeds | Fruit | Herbs

Nutrient Density according to Dr.Fuhrman and the CDC

At the center of Dr. Fuhrman’s Nutritarian diet is a simple health equation:

H=N/C
Your health (H) is predicted by your nutrient intake (N) divided by your calorie intake (C).

This straightforward formula defines the nutrient density of your diet. It is the basis of nutritional science and nutritional healing  and is a critical concept that Dr. Fuhrman uses in his dietary recommendations.

Food supplies both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. Micronutrients, on the other hand, are noncaloric food factors, such as vitamins, minerals, fibers, and phytochemicals. These noncaloric nutrients are vitally important for good health. The key to optimizing your health and achieving your ideal body weight is to eat predominantly those foods that have a relatively high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins).

Dr. Fuhrman’s dietary style is based on choosing an adequate amount of foods that have the highest nutrient density. Adequate consumption of foods high in vitamins, minerals and phytochemicals is essential for a healthy immune system and to empower your body’s detoxification and cellular repair mechanisms to protect you from cancer and other diseases. If you need to lose weight, you will find that the more nutrient dense food you consume, the more you will be satisfied with fewer calories and the less you’ll crave low-nutrient, empty calorie foods.

Source: https://www.drfuhrman.com/library/article17.aspx

Aggregate Nutrient Density Index ANDI

Aggregate Nutrient Density Index Controversy and Flaws

If you take watercress – 100 grams of watercress is probably 95 grams of water and has exactly FOUR calories (yes, 4 calories)… you can ignore the water in the equation.

So if it has enough vitamins to equal 400 (quite a lot of vitamins), you divide by the number of calories and you get a nice score of 100. Sounds great, right?

Except you’ll starve to death on a watercress diet because there’s no energy in it.

A lot of the foods the CDC lists are indeed very good for you due to high vitamin content – lots of greens and cruciferous veggies of course – but you can’t subsist on them alone.

Truly high nutrient foods, like liver or butter or egg yolks, are penalized because they’re high calorie.

Source: https://www.bulletproofexec.com/cdc-superfoods-andi-score-debunked/

 

Green Vegetables

dark leafy greens andi

 

Vegetable ANDI Score
1. Mustard/Turnip/Collard Greens 1000
2. Kale 1000
3. Swiss Chard 1000
4. Upland/Watercress 1000
5. Bok Choy/Baby Bok Choy 865
6. Chinese/Napa Cabbage 714
7. Spinach 707
8. Arugula 604
9. Lettuce, Green Leaf 585
10. Chicory 516

 

Non-Green Vegetables

radish turnip carrot andi

 

Vegetable ANDI Score
1. Radish 502
2. Turnip 473
3. Carrots 458
4. Acorn Squash 444
5. Broccoflower 444
6. Cabbage 434
7. Bell Pepper, Yellow or Orange 371
8. Kholrabi 352
9. Cauliflower 315
10. Rutabaga 296

 

Beans

beans andi

 

Vegetable ANDI Score
1. Edamame 98
2. Pinto Beans 86
3. Tofu 82
4. Great Northern Beans 77
5. Adzuki Beans 74
6. Lentils 72
7. Lima Beans 69
8. Kidney Beans 64
9. Black Beans 61
10. Chickpeas (Garbanzos) 55

 

Nuts & Seeds

nuts and seeds andi

 

 

Nuts & Seeds ANDI Score
1. Flax Seeds 103
2. Sesame Seeds 74
3. Sunflower Seeds 64
4. Peanuts 59
5. Chia Seeds 46
6. Pumpkin Seeds 39
7. Pistachios 37
8. Chestnuts 34
9. Hazelnuts 34
10. Pecans 33

 

Fruit

cranberries strawberries blackberries raspberries blueberries andi

 

Fruit ANDI Score
1. Cranberries, Fresh 207
2. Strawberries 182
3. Blackberries 171
4. Raspberries 133
5. Blueberries 132
6. Guava 125
7. Grapefruit 125
8. Grapes 119
9. Pomegranate 119
10. Cantalope 118
11. Plum 106
12. Orange 98
13. Tangerine 86
14. Apricots, Fresh 75
15. Watermelon 71

 

Herbs

herbs andi

 

Herbs ANDI Score
1. Basil 518
2. Cilantro 481
3. Spearmint 457
4. Tarragon 426
5. Oregano 426
6. Thyme 422
7. Parsley 381
8. Dill 326
9. Chives 319
10. Peppermint 293
11. Bay Leaves 271
12. Rosemary 84
13. Lemongrass 55

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