Nutrient Density: The Simple Way To Eat Better And Steady Your Blood Sugar
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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)
- 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.
- 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.
- 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.
- 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.
- 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.
- Fiber
- Why it matters: Blood sugar control, gut health, cholesterol, fullness.
- Foods: Beans/legumes, whole grains, fruits, veggies, nuts, seeds.
- Note: Avocados are a great fiber food.
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Same Calories. Different Results. (A simple look)
Two days at about 1,600 calories:
Day A (lower Nutrient Density):
- Granola bar
- Frozen “diet” entrée
- 100-cal popcorn
- Grilled chicken + white rice + broccoli
- Sugar-free pudding
Day B (higher Nutrient Density):
- Steel-cut oats + flax + berries + almond butter
- Lentil soup + quinoa-kale salad + roasted veggies (fresh‑frozen is great)
- Greek yogurt + chia + walnuts
- Tofu stir-fry + mixed veggies + brown rice
- Apple + natural peanut butter or almonds
What changes with Day B?
- More fiber
- More protein
- Less sodium
- More vitamins, minerals, and plant nutrients
Result: You feel fuller. Your energy is steadier. Your blood sugar curve is kinder.
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“Eat Food That Rots” (What we mean)
Richie: Wait—you’re not saying eat rotten food, right?
Amber: No! Eat food that would go bad in a few days or a week. That means it’s real food.
- Fresh or fresh‑frozen fruits and veggies are great.
- If bread never molds, ask why. Fewer additives often means a shorter shelf life.
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Can Coke Zero help with Nutrient Density?
Richie: Coke Zero has no calories. Is that “better”?
Amber: It may save sugar and calories. But it adds no nutrients. Neutral at best. Focus on foods and drinks that add value (water, tea, smoothies with fruit and seeds, etc.).
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Diet Culture vs. Real Life
- Diet culture pushes extremes.
- We push doable steps.
- Nutrient Density is about inclusion, not restriction.
Amber: Ask, “How can I add nutrients to this meal?” Not, “How little can I eat?”
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Simple Ways To Add Nutrient Density Today
- Add, don’t subtract
- Toss spinach, peppers, onions, tomatoes, and garlic into eggs.
- Add beans to salads, soups, tacos, pasta, and grain bowls.
- Top oats or yogurt with chia, flax, walnuts, or almonds.
- Use color on purpose
- Eat the rainbow: red, orange, yellow, green, blue/purple.
- Each color brings different plant nutrients.
- Plate method for steady blood sugar
- Half plate: non‑starchy veggies
- Quarter plate: protein (plant-forward works great)
- Quarter plate: fiber-rich carbs (beans, lentils, brown rice, quinoa, sweet potato)
- Add a little healthy fat (nuts, seeds, avocado, olive oil)
- Fresh‑frozen is your friend
- Frozen veggies and fruits are fast, affordable, and nutrient-dense.
- Low appetite? Make every bite count
- If you eat less (GLP‑1 meds or small appetite), focus on protein + fiber + key micronutrients each time you eat.
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Richie’s “Jar Trick” For Cravings
Richie: Picture a jar. Big rocks are your nutrient-dense foods. Sand is the treats.
Put the rocks in first. The sand can still fit, but not as much. You’re full of the good stuff first.
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One Small Thing This Week (Pick One)
- Add, don’t subtract: Add one veggie and one bean to a meal you already eat.
- New color: If you eat only red/yellow fruit, add one green or orange fruit this week.
- Eat food that rots: Choose two fresh or fresh‑frozen produce items and use them up.
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Pull Quotes
- “The fewer calories you eat, the more wisely you need to spend them.”
- “Nutrient Density is about adding more of what helps you feel good.”
- “Fill up on the good stuff first.”
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Timestamps
- 00:00 — What is Nutrient Density?
- 03:00 — Empty calories and the “40%” stat
- 08:00 — Donut vs. beans
- 10:00 — Eating less means you must eat better
- 20:00 — Common nutrient gaps (magnesium, potassium, vitamin D, iron, B12, fiber)
- 39:00 — Two 1,600-calorie days compared
- 46:00 — “Eat food that rots” and fresh‑frozen tips
- 50:00 — Nutrient Density and blood sugar control
- 54:00 — Real-life “displacement” strategy
- 57:00 — Key takeaway and how we help
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Your Takeaway
Richie: Make every bite count.
Amber: Lead with Nutrient Density. Add color, fiber, and protein. Fill up on the good stuff first.
If you’re trying to shift toward eating for more nourishment—not just numbers—you’re not alone. This is what we do at Empowered Diabetes. We make it practical, doable, and tailored to you.
Have questions? Email [email protected] and we’ll answer them on a future show.
Note: This podcast is for education only and not medical advice. Talk with your healthcare provider about changes to supplements or medicines.
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