Episode 17: Nutrient Density of Foods

Nutrient Density: The Simple Way To Eat Better And Steady Your Blood Sugar

Learn what Nutrient Density is, why it matters for blood sugar and type 2 diabetes, and easy ways to add more Nutrient Density to every meal. Simple tips, real talk, and doable swaps from Richie and Amber.

Slug: nutrient-density-diabetes-podcast

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Episode Summary

Richie: Ever think, “I’m eating less… so why don’t I feel better?”
This episode is for you.

Amber: Today we talk about Nutrient Density. What it means. Why it helps your health and your blood sugar. And how to make it work in real life.

In this show, we explain:

• What Nutrient Density means in plain words
• Why “empty calories” leave you tired and still hungry
• How to build meals that keep you full and steady
• The most common nutrient gaps we see
• Easy swaps you can make this week

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What Is Nutrient Density?

Amber: Nutrient Density means how many good things you get in a food for the calories it has.
Those good things include:

• Vitamins and minerals
• Fiber
• Protein
• Plant nutrients (the colorful stuff in plants)

Nutrient-dense foods give you a lot of nutrition with fewer calories. They are often:

• Rich in vitamins and minerals
• High in fiber and/or protein
• Lower in added sugar and refined grains
• Less processed

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Empty Calories vs. Nutrient Density

Some foods give you calories but not much else. That’s what we mean by “empty calories.”
Examples:

• Soda
• Chips
• Pastries
• Sugar-loaded coffees and teas

Amber: These spike blood sugar, then crash it. They can leave you hungry again fast.

Richie: The stat that shocked me—about 40% of the average American’s calories come from added sugar and fat. That’s a lot of energy with not much nutrition.

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Why Nutrient Density Matters For Blood Sugar

• You feel full longer (thanks to fiber and protein).
• You get a steadier blood sugar curve.
• You stop chasing energy with caffeine and sugar.
• You help your body use insulin better over time.

Richie: Is there a difference between being hungry for calories and being hungry for nutrients?
Amber: Yes. You can eat a lot of calories and still be undernourished. Your body keeps asking for more.

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The Donut vs. Beans Picture

• A donut and a cup of beans can have similar calories.
• But beans bring fiber, protein, minerals, and slow, steady energy.
• Donuts bring sugar and fat, and hunger comes back fast.

Richie: Two donuts? Easy. Two cups of beans? That takes time. And I’d be full.

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If You Eat Less, You Need More Nutrient Density

If you eat fewer calories (small appetite, GLP-1 meds, or after surgery), your body still needs the same vitamins, minerals, fiber, and protein. So every bite needs to count.

Signs you may be missing key nutrients:

• Low energy, poor sleep
• Hair thinning
• Strong cravings
• “I ate, but I’m still hungry”

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Common Nutrient Gaps We See (and how to fill them)

1. Magnesium

• Why it matters: Helps blood sugar, blood pressure, nerves, and sleep.
• Low may look like: Cramps, restless legs, poor sleep, “wired but tired,” cravings.
• Foods: Beans, seeds, leafy greens, whole grains, dark chocolate.

1. Potassium

• Why it matters: Helps blood pressure, heart, kidneys, and hydration inside your cells.
• Low may look like: High blood pressure, muscle weakness, fatigue, heart flutters.
• Foods: Bananas, apricots, sweet potatoes, beans, leafy greens.

1. Vitamin D

• Why it matters: Bones, immune health, mood, insulin sensitivity.
• Low may look like: Brain fog, joint pain, frequent illness, low mood in winter.
• Where from: Sunlight, fortified foods (like milk), and often a supplement.
• Note: Many people benefit from a modest daily dose. Vitamin D is fat‑soluble, so don’t megadose without guidance. Choose a third‑party tested brand.

1. Iron

• Why it matters: Oxygen in the blood, energy, focus, temperature control.
• Low may look like: Pale skin, tiredness, cold hands/feet, dizziness, hair loss.
• Foods: Beans, lentils, tofu, tempeh, leafy greens. Pair with vitamin C for better absorption.

1. Vitamin B12

• Why it matters: Nerves, DNA, red blood cells, mood and focus.
• Low may look like: Numbness/tingling, brain fog, fatigue, mouth sores, glossy red tongue.
• Who’s at risk: Vegans, adults 50+, people on PPIs, and some long‑term metformin users.
• Tip: A B12 supplement can help if you’re at risk.

1. Fiber

• Wh