Vanishing Caloric Density




Have you ever wondered why some foods just don't fill you up, no matter how much you eat of them?

I'd like to introduce to everyone an industry term so that they can begin to consider the products the food industry produces. The term I'd like to add to your vocabulary is "Vanishing Caloric Density". The definition of this term is a food that requires very little maceration and then it almost completely dissolves into mush in your mouth. It's food that does a vanishing act almost. You know these foods because you've likely had them since childhood and now into adulthood, they're a staple. I bet you ever remember the commercials from your childhood that sold you on how good these foods are.
The foods that qualify as Vanishing Caloric Density are highly processed, low on water, low in fiber, melt-in-your-mouth, high in refined carbohydrates, seed oils, bleached sugar, bleached salt, and are often engineered to override satiety. You'll notice liquids on the list, but they are still missing fiber and other healthy nutrients.


To give you an idea of how many of these foods are really out there, let me run down the list and you see how many you consume daily. Ready?
* Potato Chips
* Corn Chips
* Cheese Balls
* Cheese Puffs or Crunchy Cheese Snacks
* White Refined Bread
* Pastries
* Donuts
* Muffins
* Gummy Candy
* Breakfast Cereals
* Soda
* Juice
* Ice Cream/Gelato/Sorbetto
* Snacks Bars
* Soft Baked Granola Bars
* Crackers
* French Fries
* Processed Meat Sticks
* Milkshakes
* Smoothies
* Nut Butters
* Cream Soups
* Pureed Soups
* Processed Canned Soups

These foods all have higher calories but because you don't chew them, your brain does not register them as being "filling". As if that doesn't trigger your concern then realize that a child usually takes 20-30 minutes to register satiety and that's if the child is not distracted. And adult will take approximately 15-20 minutes to register satiety. When you consume foods, it absolutely matters that you do so with intention and be unencumbered by distraction.

But you can stop anytime you want, right? If we go further down the rabbit hole, we are able to look into an ingredient called MSG (glutamate) that is listed as an excitotoxin. An excitotoxin is generally a flavor enhancer commonly added to salty and savory processed foods and gives the consumer that umami depth in snacks and soups. The term excitotoxin refers to a category of substances (like glutamate) that overstimulates the neurons, which can potentially lead to toxicity. In normal dietary levels, MSG is not 100% proven to be toxic. However, in combination with other factors, it may contribute to overstimulation of the reward and hunger pathways.

When we combine MSG, VCD, unhealthy fats, bleached refined salt, low fiber, low protein, and quick digestion, you get an unhealthy combination that triggers you to over consume. This perfect storm would enhance the sensory experience beyond what the food provides nutritionally, masks the body's natural ability to feel full, and encourage addiction like behavior while triggering the happy sensation you get when you enjoy eating something.

Where is MSG and VCD typically combined most frequently?
* Flavored Chips
* Instant Ramen
* Frozen Pizza
* Pizza Snacks
* Flavored Crackers
* Snack Mixes
* Fast Food

If VCD foods were a problem for Americans, what red flags would we look for medically in our country that would see an increase?

* Unexpected Weight Gain
* Always Feeling Hungry
* Eating Large Portions w/o feeling full
* Poor blood sugar control
* Cravings after meals
* Increased snacking
* Energy Crashes 1-2 hrs after meals
* Irritability or brain fog after eating
* Needing snacks or caffeine to get through the day
* Fatty liver
* Metabolic Syndrome
* Obesity
* Constipation or Digestive Issues
* Food Intolerances
* Skin Flare-Ups (eczema, acne, etc)
* Low Immunity/Frequently sick
* Anxiety
* Depression
* Low Motivation
* Compulsive Eating or Food Obsession
* Joint Pain
* Muscle Aches
* Elevated C-reactive protein
* Chronic Headaches

Let me pause here, because I want to be crystal clear and say that I'm not a medical doctor, nurse or any sort of scientific personnel. I'm a neuro-divergent that's good at going down rabbit holes who has an intense curiosity for why so many folks are sick. I put this information up to prick our minds to ask questions and seek out knowledge. I'm not advising you to change your diet, simply sharing with folks what I've food thus far.

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