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What is energy density and how to use it in your diet
Table of Contents
1. What is energy density
Its value is in the range of 09 kcal/g. Energy density is the number of kilocalories delivered in a given volume of a given product. Four product groups are distinguished: with a very low energy density: < 0,6 kcal /g, having a low energy thickness: 0,61, 5 k cal/g,2. It depends on the energy density
The energy density of a product depends on its composition. Carbohydrates and proteins moderately increase the energy densities of the product, while the presence of fiber lowers it (though to a lesser extent than water).3. The energy density of the products
This is primarily due to the high energy content of these products. For the latter, it should be noted that the energy density is determined for the product after heat treatment. This can be illustrated by the example of bulgur casks. The dry product delivers 3.4 kcal per 1 g, after cooking it is 0.8 kcal/g. The high energy product group includes salted and fried yogurt (chips, fries, crackers), sweeteners, food value, barley, seeds and other high fat products (full-fat sausages, mayonnaise seeds, some sauces). The lowest fat content can also be expressed as low fat and fat, and the lowest can be obtained as well as fat, fat, nuts, and other fats (including meat, vegetables, vegetable fats, etc.).4. How to check the energy density of the product
For example, if a meal delivers 327 kcal per 230 g, its energy density will be 1.42 kcal/g, which is counted as low. However, if there are doubts as to which category of food should be included, you can use a table of energy densities on each product. If a product delivers 284 kcal in 100 g, it will have a density of 2.84 kcal /g and can be counted to the average of a group of products.5. Energy density and nutrient density
In practice, this means that not all low energy density foods will have high nutritional density. An example would be ice cream. At the same time, almost 50% of energy comes from simple sugars and more than 25% from saturated fatty acids. It is worth emphasizing that energy densities are not the same as nutrient densities.6. Energy density in your daily diet
Particular attention should be paid to the number of very low-energy products such as vegetables and fruits that should be supplemented with low- and medium-energetic whole grains, vegetables or animal protein sources. Limitation should be given to high-energe recreational products with low nutritional value, e.g. sweets, fast food or snack foods. Particular focus should be placed on the amount of high energy products to be complemented, since even those with a high nutritive value should also have a lower value in that amount of fat than the target. Similarly, scientific analysis confirms that the full energy content of these products depends on the target weight of the body.
