What is Persistent Caloric Density?

Persistent Caloric Density refers to a food's sensory and its physical properties that cause it to feel more fulfilling.  PCD Foods are more substantial or heavy in the mouth or stomach relative to its caloric content. Foods that are high PCD give strong satiety signals, making consumers more aware of just what they are taking in. 
  • Slow breakdown in the mouth 
  • Dense Texture
  • Low air incorporation
  • High water content
  • Requires a decent amount of chewing
  • High fiber, protein or fat content
  • Minimal "melt-in-your-mouth" sensation
  • Increased satiety
  • Slower consumption rate
  • Reduced tendency to overconsume
Since Americans are used to a pyramid shape for their food expectations, I put together something to help solidify what a PCD diet would look like. Please keep in mind I can't draw to save my life, so I'll do my best to establish good descriptions. 

The Foundation: Bulky, slow-digesting, low in calorie per gram. While whole grains are most valuable, they cannot form the entirety of a meal.

·        High-Fiber (Water Rich Whole Foods)

Any raw or sautéed above ground vegetables

Any raw crunchy fruits

Black Beans, Lentils, Chickpeas, Split Peas, Kidney Beans, Pinto Beans, Navy Beans

Whole Grains (Millet, Rice, Barley, Quinoa, Bulgur, Amaranth, Teff, Farro)

Culinary Mushrooms

 

 ·        Fermented Friends (Crunchy and Digestion Assisting)

Pickles

Kimchi

Sauerkraut

Fermented Carrots & Beets

 

Secondary Layer:  Protein is the most satiating macronutrient.

·        Animal Fats & Proteins (High Protein signals brain signals correctly)

Beef

Elk/Venison

Eggs

Bison

Fatty Fish (Wild Caught)

Dark Meat Chicken

Lamb

Turkey

·        Plant Protein & Fats (High in calories, very filling, and requires great mastication processes.)

Almonds

Cashews

Coconut

Chia Seeds

Olive

Pumpkin Seeds

Avocado

Hazelnuts

Walnuts

Hemp Seeds

Sunflower Seeds

 

·        Fermented Proteins (High in protein, good digestives, very chewy)

Miso

Natto

Tempeh

Edamame

Firm Tofu

 

 

Third Layer:  Whole Food Carbohydrates & Dairy

·        Fibrous Whole Foods (Resistant to overeating when in whole form)

Baked Whole Potatoes

Baked Sweet Potatoes

Brown Rice (if tolerated)

Whole Oats

Beets (Steamed or Roasted)

Carrots (Steamed or Roasted)

Parsnips (Steamed or Roasted)

Squash (Steamed or Roasted)

Whole Wheat Pasta, al Dente (Avoid Sauces w/ Sugar)

Legume-Based Pasta (Avoid Sauces w/ sugar)

Pasta w/ Fiber, Protein & Fat

 

·     ·  Fermented Dairy Friends (High in protein, low glycemic, and good quality fat, pleasant texture.)

Unsweetened Regular Yogurt

Unsweetened Greek Yogurt

Kefir

Cottage Cheese

Raw or Aged Cheddar

Gouda

Parmesan

Swiss (Emmental, Jarlsberg)

Blue Cheese

Pecorino Romano

Manchego

 

Fourth Layer:

·        The Goodies (Calorie dense and filling when added to other foods.

Ricotta

Butter

70+% Dark Chocolate

Real Mayonnaise (Avocado or Olive Oil)

Whole Milk

Naturally Brined Olives (Raw, Fermented, Wild Fermented

Soy Sauce

Cream Cheese

Quark

Goat Cheese

Labneh

Fromage Blanc

Mascarpone

Honey

Maple Syrup

Date Syrup/Paste

Coconut Sugar

Molasses

Fruit Concentrates (no added sugar, use on grains)

 

Medicinal Beverages:

·        ·  Liquids which help hydration, digestion and thermogenesis.

Kvass

Water Kefir

Kombucha

Herbal Tea

Water

Unsweet Black Tea

Coffee

Unsweet Green Tea

Raw Apple Cider Vinegar

 

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