jeff hi its anthony , just some questions about calorie density - i was looking over your calorie density chart and several numbers caught my eye. first legumes come in at 600 calories/lb. and according to your statement , weight loss can occur with this category , but only with moderate exercise. i always thought and according to dr. fuhrman , ( and maybe you also ? ) that legumes were unlimited . also , whole intact grains have a lower calorie density than legumes and what about pasta ( is this food unlimited ? ) and whole grain cold cereals such as shreded wheat - doesnt it soak up liquid as do hot cereals such as oatmeal ?
No one that I know of, myself included (who i know pretty well)
is recommending a diet of just legumes. Everyone is recommended the inclusion of fruits and vegetables. Adding in fruits and veggies with legumes (and other starches) lowers the overall calorie density of the diet to around 400 calorie per pound or less. That is the key
Yes, in general, whole unrefined intact whole grains, have a slightly lower average then beans. Most run in the range of 450-500 with some a little higher and some a little lower. Oatmeal is actually around 300. Beans run around 500-550, with some a little higher, and some a little lower.
Whole wheat pasta is the only exception I know of in regard to calorie density and processed foods. While it is processed, it does not have the calorie density of other processed whole grains, like bread and crackers. The reason is because when it is cooked, it absorbs lots of water into the structure of the pasta, and remember, high water content, within the food is a key factor in lowering calorie density. So, the calorie density of cooked pasta is around 500-550
And, you are correct about whole grain dry cereals. We may put some liquid on them but they do not absorb and hold the liquid the same way or to the same extent as does pasta so they are still very calorie dense.