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There are several ways to rate the nutritional content of whole foods; each system focuses on specific attributes like nutrient density, calorie and antioxidant content, or health impacts. As you can see from the charts below, there is a lot of overlap in these systems when it comes to the healthiest whole foods.

Aggregate Nutrient Density Index (ANDI)

Rates foods based on their nutrient density per calorie and assigns scores based on the presence of vitamins, minerals, antioxidants, and phytochemicals relative to calorie content.

Category	Top Foods
Fruits	Strawberries, Blackberries, Plums, Raspberries, Blueberries, Oranges, Grapefruit, Cherries, Pomegranate, Papaya
Vegetables	Kale, Collard greens, Mustard greens, Watercress, Spinach, Arugula, Bok choy, Swiss chard, Romaine lettuce, Brussels sprouts
Legumes	Lentils, Chickpeas, Black beans, Pinto beans, Kidney beans, Navy beans, Green peas, Edamame, Mung beans, Soybeans
Whole Grains	Quinoa, Amaranth, Buckwheat, Barley, Brown rice, Millet, Oats, Rye, Bulgur, Farro

Nutrient Rich Foods Index (NRF)

Scores foods based on the amount of beneficial nutrients (e.g., protein, fiber, vitamins) minus problematic components (e.g., added sugars, saturated fat).

Category	Top Foods
Fruits	Blueberries, Kiwi, Guava, Strawberries, Oranges, Bananas, Pineapple, Mango, Apples, Papaya
Vegetables	Broccoli, Sweet potatoes, Red bell peppers, Spinach, Tomatoes, Carrots, Asparagus, Cauliflower, Zucchini, Beets
Legumes	Black beans, Lentils, Chickpeas, Soybeans, Split peas, Red beans, Green lentils, Navy beans, Black-eyed peas, Adzuki beans
Whole Grains	Oats, Brown rice, Quinoa, Farro, Buckwheat, Bulgur, Barley, Amaranth, Whole wheat, Teff

Oxygen Radical Absorbance Capacity (ORAC)

Measures the antioxidant capacity of foods, indicating their ability to neutralize free radicals.

Category	Top Foods
Fruits	Prunes, Blueberries, Blackberries, Strawberries, Cranberries, Apples (Granny Smith), Pomegranates, Plums, Raspberries, Oranges
Vegetables	Artichokes, Spinach, Kale, Red cabbage, Beets, Bell peppers, Broccoli, Sweet potatoes, Onions, Eggplant
Legumes	Red kidney beans, Pinto beans, Black beans, Lentils, Soybeans, Chickpeas, Green peas, Fava beans, Navy beans, Mung beans
Whole Grains	Sorghum, Millet, Oats, Barley, Wild rice, Quinoa, Farro, Whole wheat, Rye, Teff

Food Compass

Scores foods from 0 to 100 based on 9 domains of nutrition (e.g., vitamins, processing level, bioactives).

Category	Top Foods
Fruits	Blueberries, Blackberries, Raspberries, Kiwi, Oranges, Apples, Bananas, Mangoes, Papayas, Grapefruit
Vegetables	Spinach, Kale, Swiss chard, Broccoli, Carrots, Cauliflower, Green beans, Bell peppers, Mushrooms, Asparagus
Legumes	Lentils, Chickpeas, Black beans, Soybeans, Green peas, Pinto beans, Adzuki beans, Navy beans, Mung beans, Split peas
Whole Grains	Oats, Quinoa, Brown rice, Barley, Bulgur, Amaranth, Buckwheat, Rye, Millet, Teff

While each system has its strengths and limitations, combining insights from these approaches can provide a well-rounded perspective on the nutritional value of whole foods and why a whole-food plant-based diet is so effective at resolving chronic health conditions.

Here’s what you might expect if you centered your diet around these foods:

1. Improved Nutrient Intake

These foods are rich in vitamins, minerals, antioxidants, fiber, and essential nutrients, which can support optimal bodily functions, including immune health, energy production, and cellular repair. Diets rich in fruits and vegetables have been shown to reduce the risk of nutrient deficiencies and provide critical antioxidants, such as vitamin C and polyphenols, which fight oxidative stress.

2. Reduced Risk of Chronic Diseases

Increased intake of leafy greens, berries, and legumes can lower LDL cholesterol and blood pressure and improve cardiovascular health. Cruciferous vegetables like kale and broccoli contain glucosinolates, compounds linked to lower cancer risk. Whole grains and legumes can improve insulin sensitivity and lower the risk of type 2 diabetes.

3. Weight Management

Foods with high nutrient density but low caloric density (like leafy greens, fruits, and legumes) can help with weight loss or maintenance by increasing satiety without excess calories. Studies show diets high in fiber promote fullness and reduce overall calorie intake.

4. Enhanced Longevity

High-antioxidant foods, such as berries and cruciferous vegetables, inhibit oxidative damage and inflammation, processes linked to aging and chronic diseases. The inclusion of whole grains and legumes in diets like the Mediterranean or Blue Zone diets has been associated with extended lifespan.

5. Gut Health

Legumes, whole grains, and vegetables are rich in fiber and prebiotics, which support gut health and microbial diversity. A healthy gut microbiome is crucial for digestion, immunity, and mood regulation.

To learn more about the science behind a whole-food plant-based diet while supporting our website, earn a nutrition certificate from Cornell’s Center for Nutrition Studies. Or scan the QR code below.

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Want to live a long and healthy life? Enter mTOR. The mTOR (mechanistic target of rapamycin) pathway is a cellular signaling pathway that regulates growth, metabolism, and protein synthesis in response to nutrients, energy, and stress. Overactivation of mTOR is linked to aging and age-related diseases because it suppresses autophagy (cellular cleanup), leading to the accumulation of damaged cells and proteins.

Inhibiting the mTOR (mechanistic target of rapamycin) pathway through diet and lifestyle is a strategy often associated with longevity and reduced risk of diseases like cancer and diabetes. Though there are many ways to inhibit the mTOR pathway, diet modification is the simplest way to do it. Below are four tips that will lead to a healthier and longer life. If you follow a whole-food, plant-based diet, you are already implementing them.

1. Don’t Eat So Much

Reducing calorie intake without malnutrition lowers mTOR activity by decreasing nutrient and energy availability. This can enhance autophagy and promote longevity. A whole-food plant-based diet is naturally calorically sparse because fruits, vegetables, whole grains, and legumes have two powerful components working for them: fiber and water. These two components lead to satiety at a reduced caloric consumption.

2. Spend Less Time Eating

Practices like time-restricted eating or alternate-day fasting inhibit mTOR during fasting periods by limiting amino acid and glucose levels. This encourages cellular repair processes. To put this into practice on a simple level, stop eating by 7 PM and time breakfast for 8 AM. Having a window of 12+ hours gives your body ample time to take advantage of some of the benefits of time-restricted eating without the feeling of deprivation one often feels when fasting.

3. Eliminate Animal Proteins

Animal proteins, especially those high in branched-chain amino acids (BCAAs), activate mTOR. Shifting toward plant-based diets or moderating protein intake can mitigate this activation. Because a whole-food plant-based diet doesn’t include meat or animal products, protein intake declines to the level that is not cancer-promoting. Also, there is ample evidence that protein coming from plant foods (all foods have protein) is healthier than animal sources because animal sources have high levels of saturated fats, toxins, digestive byproducts that destroy your gut flora, and high levels of BCAAs like leucine, which is an mTOR activator.

4. Increase Dietary Polyphenols

Polyphenols in foods like green tea, turmeric, and berries suppress mTOR signaling and reduce inflammation. Polyphenols are natural compounds found in plants that act as antioxidants, reducing oxidative stress and inflammation, which helps protect against chronic diseases like heart disease, diabetes, and cancer.

5. Exercise

Physical activity, particularly aerobic exercise, can regulate mTOR signaling. While resistance training temporarily activates mTOR for muscle building, overall exercise contributes to metabolic balance and cellular health.

Though the ketogenic diet is cited as a good way to downregulate mTOR, it comes with too many risks. Severe nutrient deficiencies, increased heart disease risk, kidney strain, digestive issues, poor bone health, and muscle wasting are some of the risks that would seem to counter the argument for the health component in a long life.

Rabbit Hole Runner

Writings and reflections in the realms of nutrition, health, and running…

Make ANDI and ORAC Your Friends to Resolve Chronic Health Issues