High net gain foods

Have you ever had a meal and then felt exhausted after you finished eating? It was probably because you ate a low net gain food. A low net gain food is a food that takes more energy for your body to digest than you get from actually eating it.

Low net gain foods are things full of sugars, allergens, and artificial ingredients. Examples of these are highly processed foods like white pasta, white bread, and white rice.

High net gain foods are, for the most part, the foods you want to be consuming.

What is a high net gain food?

High net-gain foods are foods that are easy to digest and that are very nutrient-dense. A high net energy gain from foods results in reduced stress, more energy, and better sleep quality. You'll also feel less hungry because you are giving your body the nutrients it needs.

Your body needs the energy to digest your food. If it takes more energy to digest your food and absorb its nutrients then you have fewer energy reserves to do basic daily activities. Foods that take more energy to digest than you absorb from them are called low net gain foods. These are foods that leave you feeling tired after you eat them.

Healthy eating = healthy foods in healthy portions!

Click the image to the right to get your FREE copy of the M12 Fitness Hand-y Portion Guide!

Examples of high and low net gain foods

High net-gain foods:

-Pseudograins (amaranth, quinoa, buckwheat, wild rice)


-Whole grain products (wheat bread and pasta, brown rice, etc)

Low net gain foods:

-Starches (white pasta, bread, rice, etc)


-Common allergens (dairy, gluten, and soy)

-Artificial ingredients (flavoring, preservatives, and colors)

Next blog post: How to choose a protein powder.

Support your health and wellness with nutrient-dense whole foods to fuel your body to keep your energy levels up.

Liz xo

Calgary personal trainer female personal trainer virtual personal training

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