Are Avocados Healthy?

Are Avocados Healthy?
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Avocado consumption can improve artery function, but what effect might guacamole have on cancer risk?

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Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

In my last video about avocados, I described the anti-inflammatory effects and cholesterol- and triglyceride-lowering effects. But what about that video I did years ago about the chromosome-damaging effects in a petri dish? That all goes back to 1975, when a pesticide naturally produced by the avocado tree was discovered—thought to explain why lactating livestock suffered mammary gland damage nibbling on the leaves. The toxin was named persin, also found to be damaging to the heart, which is why you should never feed avocado to your pet birds.

But hey, if it attacks mammary cells in animals, might it attack breast cancer cells in humans? It did seem to have the same kind of cell cytoskeleton-clumping effect in vitro that chemotherapy can have, demonstrating potent cell growth-stopping and -killing effects of the “novel plant toxin” among various lines of human breast cancer cells. So, they’re thinking about how it might one day be used as chemo itself. But, here I am thinking “Holy guacamole, Batman; please tell me it doesn’t have toxic effects on normal cells, too.”

In 2010, we got an answer: an “Evaluation of [the] Genotoxicity,” the toxicity to our chromosomes, of avocado extracts on human white blood cells in a petri dish. Normally, less than 10% of our dividing cells have any chromosome abnormalities, but drip some avocado fruit extracts on them, and up to half come out defective in some way. They conclude that there’s something in avocado fruit that “can potentially induce significant genomic instability and some genetic damage” in human white blood cells in a petri dish. If the same effect occurs in actual people, it could, for example, result in transforming cells into cancer. That’s a big if, though.

These were blood cells. You don’t inject guac into the vein. For anything to get into our bloodstream, it first has to survive our stomach acid, get absorbed through our intestines, and sneak past our liver’s detoxification enzymes. And indeed, persin may be affected, changed, by acidic conditions. So, given all the differences between what happens in a petri dish and a person, “it is essential to carry out [further] studies…before making a final remark” about its toxicity. Okay, but what do you do before these studies come out? I was concerned enough that I provisionally moved it from a stuff-your-face green-light food, to a moderate-your-intake yellow-light food, until we knew more, to err on the side of caution.

Even if persin was utterly destroyed by stomach acid, what about oral cancer?  At high-enough concentrations, avocado extracts can harm the growth of the kinds of cells that line our mouths. Yeah, but this is in a petri dish, where the avocado is coming in direct contact with the cells. But that’s kinda what happens in your mouth when you eat it. But, it harms oral cancer cells even more. Here’s a bunch of oral cancer cells. Those red dots are the mitochondria—the power plants of the cells fueling cancer growth, extinguished by the avocado extract. But, since it does this more to cancerous than normal cells, they end up concluding avocados may end up preventing cancer.

What about the esophagus, which lies between the mouth and the stomach? They similarly found that an “avocado fruit extract [appeared to inhibit] cancer cell growth” more than normal cell growth, when it came to colon cancer cells, or esophageal cancer cells. But, rather than comparing the effects to normal colon and esophagus cells, they compared to a type of blood cell, which again is of limited relevance in a petri dish study of something you eat.

This study was pretty exciting, though. It looked at p-cresol, which is a “uremic toxin,” may also be toxic to the liver, has been found associated with autism, and it comes from eating high-protein diets, whereas if you eat a more plant-based diet, the only source of prebiotics, like fiber and resistant starch, your levels go down.

See, “fermentation of carbohydrates [in the colon, like fiber] is considered beneficial, whereas fermentation of [protein] [which is called] (putrefaction) is considered…detrimental.” So, you switch people to a high-protein diet, and within days, the excess protein putrefying in their gut leads to an increase in ammonia, as well as p-cresol—in fact, a doubling of levels within a week. But, might phytonutrient-rich plant foods, like “apples, cranberries, grapes, [or] avocados,…protect [the cells lining our colon] from the deleterious effects of p-cresol…in terms of cell viability, mitochondrial function, and epithelial integrity,” meaning like protection against gut leakiness?

Here’s that data on barrier function integrity, damaged by p-cresol, but rescued by all the cranberry, avocado, grape, and apple extracts, though mitochondrial function was only improved by the cranberries and avocados, and they were also the only ones that appeared to prevent the “deleterious effect of p-cresol” on colon cell viability. But, bottom line, avocados appear to have beneficial effects on colon-lining cells; so, that’s a good sign.

Okay, but enough of these in vitro studies, already. Yes, an avocado extract can inhibit cancer cell growth in a petri dish, but unless you’re doing some unspeakable things to that avocado—like guacamole with benefits, there’s no way that the avocado is going to come in direct contact with your prostate cells. So, what does this study mean?

That’s why I was so excited to see this study: “the first” to actually look for a link between “avocado consumption [actual human beings eating avocados] and prostate cancer.” So, do avocado eaters have more cancer risk, or less cancer risk? We’ll find out—right now!

Men who ate the most avocado, more than about a third of an avocado a day, “reduced [their] risk of prostate cancer.” In fact, less than half the odds. So, with the data on improved artery function, lower cholesterol, and, if anything, an association with decreased cancer risk, I’d suggest moving it back into the green zone.

Please consider volunteering to help out on the site.

Icons created by Royal Razka and Gay Khoon Lay from The Noun Project.

Image credit: Kristina DeMuth. Image has been modified.

Motion graphics by Avocado Video

Below is an approximation of this video’s audio content. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video.

In my last video about avocados, I described the anti-inflammatory effects and cholesterol- and triglyceride-lowering effects. But what about that video I did years ago about the chromosome-damaging effects in a petri dish? That all goes back to 1975, when a pesticide naturally produced by the avocado tree was discovered—thought to explain why lactating livestock suffered mammary gland damage nibbling on the leaves. The toxin was named persin, also found to be damaging to the heart, which is why you should never feed avocado to your pet birds.

But hey, if it attacks mammary cells in animals, might it attack breast cancer cells in humans? It did seem to have the same kind of cell cytoskeleton-clumping effect in vitro that chemotherapy can have, demonstrating potent cell growth-stopping and -killing effects of the “novel plant toxin” among various lines of human breast cancer cells. So, they’re thinking about how it might one day be used as chemo itself. But, here I am thinking “Holy guacamole, Batman; please tell me it doesn’t have toxic effects on normal cells, too.”

In 2010, we got an answer: an “Evaluation of [the] Genotoxicity,” the toxicity to our chromosomes, of avocado extracts on human white blood cells in a petri dish. Normally, less than 10% of our dividing cells have any chromosome abnormalities, but drip some avocado fruit extracts on them, and up to half come out defective in some way. They conclude that there’s something in avocado fruit that “can potentially induce significant genomic instability and some genetic damage” in human white blood cells in a petri dish. If the same effect occurs in actual people, it could, for example, result in transforming cells into cancer. That’s a big if, though.

These were blood cells. You don’t inject guac into the vein. For anything to get into our bloodstream, it first has to survive our stomach acid, get absorbed through our intestines, and sneak past our liver’s detoxification enzymes. And indeed, persin may be affected, changed, by acidic conditions. So, given all the differences between what happens in a petri dish and a person, “it is essential to carry out [further] studies…before making a final remark” about its toxicity. Okay, but what do you do before these studies come out? I was concerned enough that I provisionally moved it from a stuff-your-face green-light food, to a moderate-your-intake yellow-light food, until we knew more, to err on the side of caution.

Even if persin was utterly destroyed by stomach acid, what about oral cancer?  At high-enough concentrations, avocado extracts can harm the growth of the kinds of cells that line our mouths. Yeah, but this is in a petri dish, where the avocado is coming in direct contact with the cells. But that’s kinda what happens in your mouth when you eat it. But, it harms oral cancer cells even more. Here’s a bunch of oral cancer cells. Those red dots are the mitochondria—the power plants of the cells fueling cancer growth, extinguished by the avocado extract. But, since it does this more to cancerous than normal cells, they end up concluding avocados may end up preventing cancer.

What about the esophagus, which lies between the mouth and the stomach? They similarly found that an “avocado fruit extract [appeared to inhibit] cancer cell growth” more than normal cell growth, when it came to colon cancer cells, or esophageal cancer cells. But, rather than comparing the effects to normal colon and esophagus cells, they compared to a type of blood cell, which again is of limited relevance in a petri dish study of something you eat.

This study was pretty exciting, though. It looked at p-cresol, which is a “uremic toxin,” may also be toxic to the liver, has been found associated with autism, and it comes from eating high-protein diets, whereas if you eat a more plant-based diet, the only source of prebiotics, like fiber and resistant starch, your levels go down.

See, “fermentation of carbohydrates [in the colon, like fiber] is considered beneficial, whereas fermentation of [protein] [which is called] (putrefaction) is considered…detrimental.” So, you switch people to a high-protein diet, and within days, the excess protein putrefying in their gut leads to an increase in ammonia, as well as p-cresol—in fact, a doubling of levels within a week. But, might phytonutrient-rich plant foods, like “apples, cranberries, grapes, [or] avocados,…protect [the cells lining our colon] from the deleterious effects of p-cresol…in terms of cell viability, mitochondrial function, and epithelial integrity,” meaning like protection against gut leakiness?

Here’s that data on barrier function integrity, damaged by p-cresol, but rescued by all the cranberry, avocado, grape, and apple extracts, though mitochondrial function was only improved by the cranberries and avocados, and they were also the only ones that appeared to prevent the “deleterious effect of p-cresol” on colon cell viability. But, bottom line, avocados appear to have beneficial effects on colon-lining cells; so, that’s a good sign.

Okay, but enough of these in vitro studies, already. Yes, an avocado extract can inhibit cancer cell growth in a petri dish, but unless you’re doing some unspeakable things to that avocado—like guacamole with benefits, there’s no way that the avocado is going to come in direct contact with your prostate cells. So, what does this study mean?

That’s why I was so excited to see this study: “the first” to actually look for a link between “avocado consumption [actual human beings eating avocados] and prostate cancer.” So, do avocado eaters have more cancer risk, or less cancer risk? We’ll find out—right now!

Men who ate the most avocado, more than about a third of an avocado a day, “reduced [their] risk of prostate cancer.” In fact, less than half the odds. So, with the data on improved artery function, lower cholesterol, and, if anything, an association with decreased cancer risk, I’d suggest moving it back into the green zone.

Please consider volunteering to help out on the site.

Icons created by Royal Razka and Gay Khoon Lay from The Noun Project.

Image credit: Kristina DeMuth. Image has been modified.

Motion graphics by Avocado Video

Doctor's Note

The Effects of Avocados & Red Wine on Meal-Induced Inflammation is the first updated video I did on avocado consumption, with more to come.

How Not to Die from Cancer is an overview on dietary approaches to cancer prevention and treatment, and then I have hundreds of videos on all of the common individual cancers.

Even once one has prostate cancer, it’s not too late to improve their diet. See, for example:

If you haven’t yet, you can subscribe to my videos for free by clicking here.

151 responses to “Are Avocados Healthy?

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  1. I like the ending of this video where Dr G says:
    “So, do avocado eaters have more cancer risk, or less cancer risk? We’ll find out—right now!”

    I was expecting the usual cliff-hanger statement, so this was a welcome treat! Actually, I watch all the videos now, so I really don’t mind the cliff-hangers that much.




    51
    1. Despite the positive aspects of eating avocados noted in this video (thank goodness because I love them), undoubtedly because of their high fat content which I recall is about or more than 80%, Dr Esselstyne says that those with atherosclerosis like me, shouldn’t eat them. Dr. McDougall says that we ath sufferers shouldn’t eat more than one eighth of an avo a week. OK, what do we do? We have a positive opinion on one aspect of eating avos and a negative one on the other.




      8
      1. You should follow your doctors’ advice and limit your avocado intake. Assume that the recommendation to eat more avocados is for people who are generally healthy. Since you have a health condition, that doesn’t include you.




        21
      2. The first video showed avocado related LDL reduction was much more for hyperlipid people than normal people. For Esselstyn diet level people a little avocado could double the fat in the diet. It’s a poorly studied group, in a review of a book, T Colin Campbell said:
        This is not the level of fat in diets of whole plant based foods (10-15% fat) that reverses (i.e., cures) serious diseases like heart disease and diabetes rather quickly for nearly everyone. Unfortunately, except for a couple of notable studies of Drs. Esselstyn and Ornish, none of the thousands of human studies of the last half century have included subjects using this diet.




        0
      3. Hi Granville this is Dr. Daniela Sozanski PhD in Natural Medicine and Moderator with Nutritionfacts.
        Dr. Esselstyn, McDougall and even Dr. Greger recommend a very low fat diet, particularly for cardiovascular conditions.
        The math is simple, if you are supposed to derive 10% of your daily calories from fat, per Dr. Esselstyn for instance, for a 2000 cals/day diet, you would need only 10% of calories coming from fat, or 22 g of fat daily; that would make for 2/3 of an avocado or so. This is if you only want your fat intake only from the avocado; if you however also consider other sources of fat, such as flax seeds, nuts and other seeds, all with great protective properties of the cardiovascular system, then you would probably reduce the daily avocado intake considerably. Dr. McDougall surely finds others sources of fat more beneficial than the avocado. I hope it helps. Daniela




        5
  2. If this is your first video, or first week of Nutrition Facts exposure, please do read the doctor’s notes and note all the supporting/relevant videos he lists there. Also note that the archive is fully searchable and that all sources are listed for YOU to be able to read the reports yourself and answer many of your other questions.

    There is no prohibition against discussion of dissenting ideas and positions but please realize that this site is about the nutrition facts as found by the latest research, and OFTEN these things will be somewhat different from mainstream and popular belief and thoughts. Also that facts are subject to change depending upon findings, and that nutritional research is a difficult task for many reasons.

    Most common questions and conflicts on very many subjects have been previously addressed and can be found, along with the supporting studies and discussion if one will simply take a few minutes to look for them.

    We are glad to have you here with open mind and ready palate. WFPB works for so many of us, and works well! We hope to support your transition and create a tide of change. Thanks for stopping in.




    15
  3. Lots of plants have toxins to protect the plant, and could turn out to be toxic in some unknown way….and
    maybe avocado is long-term harmful.

    CHERIMOYA FRUIT TOXIC?

    There is data out there on the harmful nuerological affects caused by cherimoya fruit ingestion. Such a delicious
    fruit, yet, apparently a reason to pause as some folks in islands seem to have developed dementia type issues
    as result of either seeds or flesh in this fruit.




    2
        1. There have been studies on fruits of this sub family. Cherimoya, pawpaw and the others are related. I have grown and eaten pawpaw for decades. It is the largest native North American fruit. Most of the studies show a small or no effect. Big Pharma is actively looking into creating drugs from this family. The biggest study that I saw that showed neurological damage was from people eating the leaves very frequently. I don’t recommend that you eat the leaves at all, in any way. We peel it before eating it. Paw paw is a fruit that is high in protein, so that’s good for vegans and vegetarians. It tastes great and it’s hard to find in a grocery store. Jo Robinson, in “Eating on the Wild Side” documented how we have largely bred the nutrition out of our fruits and vegetables by making them bland and sweet so we’ll like them better. Paw paw is one that hasn’t been bred excessively, and so I would think it would retain more of its antioxidants and synergistic compounds.
          John S




          3
    1. You have to distinguish between the fruit grown in the wild and the fruit grown domestically. In the wild, everything from broccoli to kale to apricot, apple, etc. may be toxic or taste very bitter. Humans have greatly genetically modified the plants in a good way.




      1
  4. That is great news! I’ve really dialed back my avocado intake, but I can go back to using extra rip avocados as a whole food plant based mayonnaise replacement spread for sandwiches.




    9
        1. We know from animal studies and the work of Pritikin and Drs. Ornish, Esselstyn and some others that the only diets patterns that cause atherosclerosis regression are very low in fat. Rhesus monkeys fed monounsaturated fats, and people who switch to olive oil, still have atherosclerosis progression, and their rate of adverse cardiovascular events isn’t markedly reduced. With other fatty whole plant foods like nuts, the benefits appear to be via their phytosterol and magnesium content. The idea of a “healthy fat” is perhaps a misnomer. There may be “healthier”, less damaging fats, but the only populations with truly negligible risk of cardiovascular disease eat little fat and no added fats at all.

          Is that a problem with avocados? We don’t know. They do contain compounds that inhibit inflammatory mechanisms in vitro 1, 2, 3, usually reduce LDL in human trials 4, and reduce platelet aggregation ex vivo 5.

          Personally, I eat nuts (as many as I can fit into a closed (index finger to palm) handful daily, and perhaps 2 avocados weekly. But in the event I experienced some early sentinel of cardiovascular disease, like angina or erectile dysfunction, I’d pay the very low-fat advocates more attention.




          12
          1. What about adding EXTRA polyphenols, etc. such as pomegranate…pine bark extract…a magnesium supplement…vit K supplement…and so forth.

            There are (I believe) some foods and supplements that might reverse or a least halt atherosclerosis.




            0
      1. I have read that Mexican women who consume a lot of avocado can experience an inflammation of their mammary glands and so it has been recommended that women with certain types of breasr cancer like HER2 should not consume avocado. Does anyone have more information on this point?




        1
        1. Thank you for contacting NutritionFacts. There are a lot of dietary factors that effect breast cancer- predominantly saturated fat and cholesterol. From the information available here, I did not find any concern about Avocados and breast cancer. You may like these videos about breast cancer and diet.
          https://nutritionfacts.org/video/which-dietary-factors-affect-breast-cancer-most/
          https://nutritionfacts.org/video/cholesterol-feeds-breast-cancer-cells/
          https://nutritionfacts.org/video/breast-cancer-and-constipation/

          NurseKelly
          NutritionFacts Moderator




          0
    1. Joe C. – Your sandwich spread reminds me of a favorite of mine. I limit my avocado intake as well as my elder-metabolism insists that I be judicious about all calories. But, when summer comes and the sweet corn on the cob comes in, I make my favorite corn-on-the-cob butter: really ripe but not brown and dead avocado smashed in a bowl. I add some nutritional yeast as desired to give it some buttery ummami flavoring. Out here in the West Tex-Mex food is big. So I slather the avocado mixture on the hot corn (dry the corn first so it sticks). The avocado, being fairly fatty, actually melts a little. Then a squeeze of fresh lime, a little salt if desired, and a nice chile-chipotle pepper powder blend. Sooooo gooood!




      15
    1. Corsair4 – I think this is one of those issues where one has to decide for themselves how much and often to eat something. If the concern is the fat and calories and one is having a weight issue, then I think one can make a good educated guess for their circumstances.




      5
        1. All this worry about high calories in fat is false. New research proves that calories from fat are all used for energy and cell building, and brain function. Only calories from carbohydrates that raise your blood sugar and cause a spike in insulin can make you fat. The best way to lose weight is to eat lots of good fat (no vegetable oils, except olive oil) including coconut oil and butter, while cutting out almost all refined carbohydrates, and most high carbohydrate vegetables and fruits. To see all the evidence supporting this fact, read “The Obesity Code” and “Eat Fat, Get Slim”.




          5
          1. Maybe you should watch gregers vids on olive oil and read up on reversing type 2 diabetes and heart disease by following a high carb low fat diet.




            0
          2. Hi Janet, this is a website on evidence-based nutritional information, helping people interested in improving their health by sharing and explaining high quality peer reviewed scientific studies. This is extremely helpful given the confusing and contradictory information available elsewhere online and in the media. Weight loss is not central to low fat plant based eating, rather a happy side effect, along with all the health benefits including reduced chance of heart disease, cancer, diabetes, autoimmune diseases. This site also shares research to help treat and reverse these, and many other, diseases.
            You obviously have deeply held beliefs about diet, but is it based on sound science? All Dr Greger’s statements are fully supported by published science, and the links to these below every video.




            1
      1. Like any extract, stick the plant and some solvent in a blender, take only what dissolves into the solvent phase, and pass it through a fine filter. One gets only the solvent (which can often be boiled off) and whatever compounds were soluble in it. Different compounds will have different solubility in water, alcohol, acetone, DMSO, light machine oil, etc.




        2
        1. Hi, Darryl: this is Dr. Daniela Sozanski PhD Natural Medicine and moderator at Nutritionfacts. I am sure there are several ways to create an avocado extract, including the one you are describing. I am partial to the whole food though, as any extract will leave nutrients, sometime key nutrients behind. Two examples, one, the olive oil, where the nutrient rich water soluble liquid is separated from the oil and discarded and two, turmeric extract, where certain oils in the plant were left behind as unimportant, only to be noted that those oils are in fact in charge of the bioavailability of the plant. Reality is that we just don’t know what are the truly active, healthy, beneficial compounds in a plant.
          So I usually go for the whole avocado, nice Kalamata olives and raw turmeric root. Just a thought. Daniela




          0
    2. No, healthy fat does not make you fat.

      On the contrary, eating fat makes you thin. There is a big difference between eating fat and being fat.




      10
      1. J.Lewis – the topic today is the certain chemicals in avocados and their effects on cancerous and normal cells. Not whether or not eating fat makes you fat. I think everyone on this site knows your position by now. How bout you give it a rest and give us all a break? We’re all rather tired of being nagged by you.




        19
        1. Did you read the question from the guy above?

          “This concern me too, the fat and what to hell means “avocado extract” exactly?”

          Or not eating fat makes your brain shrink?




          4
          1. And also read the guy down below:

            “Wrong. Eat a lot of oil — 100% fat — and you will get fat. Oil (olive, canola, etc.) all weigh in at about 4,000+ calories per pound. Good foods for weight loss clock in at 600 cal./lb. or less.”

            This half a century old bad fat theory created so much havoc to the entire world, from America to Europe to Asia to Africa to Antarctica.




            3
            1. JL – No, I said nothing about “good vs. bad” fats. I simply said that oils, which are pure fat, are extremely calorie-dense. I don’t think you can deny that – just look on the oil bottle’s label. So, if you’re trying to lose weight, or maintain a healthy weight, eating oil will not do you any favors.




              2
              1. PJK, it depends on what oil do you use. If you use coconut oil or avocado oil, it does turn into transfat under heat like vegetable oil and that’s what makes you fat and gain weight. Trust me, just eat 10 avocados per day for one month and not only you don’t get one ounce of weight but you may lose some.




                5
      2. Wrong. Eat a lot of oil — 100% fat — and you will get fat. Oil (olive, canola, etc.) all weigh in at about 4,000+ calories per pound. Good foods for weight loss clock in at 600 cal./lb. or less.




        9
        1. PJK – I’m with you. I did the ‘eat fat’ thing 10 years ago. Ate tablespoons of coconut oil (which I had to gag down), lard (as Mercola suggests), walnuts, and avocado (much easier to eat) and no carbs. Talk about putting on weight – how bout 30 pounds? which I then had to take off – and did – by using calorie density information and WFPB. And, I was always hungry. Fat didn’t fill me up but, more importantly, it never satisfied my desire to chew – didn’t get that satisfaction of eating a whole meal. Going back to whole foods I took off the weight. Here is an interesting comparison of the nutrition in coconut oil, lard, avocado, walnuts and summer squash. Take a look at each of them and note the Nutrient Balance of each (this gives you the nutrition in the food):
          http://nutritiondata.self.com/facts/fats-and-oils/508/2 coconut oil
          http://nutritiondata.self.com/facts/fats-and-oils/483/2 lard
          http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2 avocado
          http://nutritiondata.self.com/facts/nut-and-seed-products/3138/2
          http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2748/2 summer squash

          As I filled my gut with fat, I got fat, and consumed almost no nutrition with the fats and only some nutrition with the avocado and walnuts. I learned my lesson – for me at least. And I am happy to report my BMI of 21.




          14
          1. Eric D, without knowing you but from just reading your post, I suspect that you eat fat the wrong way. You need to prevent fat from being oxidized either outside or inside your body or otherwise it will turn into inflammation and therefore cause your weight gain. So you need to eat along with healthy fat, plenty of plant foods, plenty of Omega-3, plenty of antioxidants from plant foods, healthy animal meat, DHA/EPA, etc. The diet is complex and you didn’t quite follow Dr Mercola advises, and so don’t blame him.

            Dr Greger’s WFPB, low fat diet is easy to follow and you will get better than average health but not optimal.




            3
              1. If he is so bad then why Dr G appeared so many times over his site to sell his book?

                And by the way, Campbell’s China Study is like a fantasy novel that describes how Chinese eat in his head. He probably never set foot in China.




                4
                1. The fact that Dr. Greger was interviewed by Mercola (only once as far as I know) has nothing to do with Mercola’s credibility. Dr. Greger appears to be willing to be interviewed by almost anyone, regardless of their understanding of nutrition, in order to spread the truth.

                  Mercola’s nonsense is so easy to expose. I’ll never forget seeing this article in which he asserts that saturated fat is beneficial to avoid diabetes, based on a study… on dolphins! No words. Finally I know what to feed the dolphin in my bathtub. What a relief!

                  And, he would promote any scientist, health guru, whether their advice is helpful or harmful, as if he were the manager of some dubious art gallery. As if our bodies could adapt to the advice that we like to hear.

                  And his fraudulent “nutritional typing” test… eat lots of fat, unless you’re the carb type. But even then, eat lots of fat. Give me a break!




                  10
                2. By the way Jerry, The China Study was based on a great deal of information, that included careful registrations of what people consumed in their homes. Data was collected by multiple researchers from different areas of China. It took them years to analyze all the data, and the results were verified by different labs. T. Colin Campbell authored more than 300 peer-reviewed research papers. The China Study was called the “Grand Prix of epidemiology” by the New York Times.

                  But your response, as always, is calling it fake. No evidence, no sources, just like that.

                  Seriously, how can you expect anyone to listen to you?




                  9
            1. Jerry Lewis – how the hell do you think you know what I did or did not do with my diet? How arrogant of you.
              Who the fuck to do you think you are? Lecturing and telling everyone that WE are all doing everything WRONG and you are right and correct in all things?
              who the fuck do you think you are jerry?
              go fuck yourself
              you are insulting beyond belief.




              11
        2. It’s been proven that calories do not make you fat. It’s the insulin that comes from eating carbohydrates that make you fat. Of course, carbohydrates do have lots of calories, but if you eat them with lots of fiber and/or fat this slows down digestion and decreases the insulin surge. Sugar and white flour are so fattening because they are digested so fast, causing a big spike in insulin. Read ‘The Obesity Code”.




          4
      3. Hey Jerry, yeah I think like nuts….at least almonds…. anyway have about a 75% digestion rate and I figure that avocado will prove to be something like that also.




        1
      4. Here you go again Jerry. Where is your documentation of eating fat making you thin? Did you get it from Dr. (highfat) Hyman? He totally misrepresents scientific studies to support this totally false claim. Please watch this Howard Jacobson video about Dr. Hyman’s supposed evidence. Unfortunately there are a lot of entities, corporate and greedy individuals who have a lot vested in keeping us confused about truly healthy nutrition and weight loss. One must sometimes dig a little deeper into a blog post or article to get to the truth. Thank Goodness for Nutrition Facts, Dr Greger and his team. https://youtu.be/RovJRlTbsgw




        10
        1. From Dr (highfat) Pubmed:

          (and I like to hear your reasoning other than insult)

          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/

          Fat balance

          In marked contrast to the other nutrients, body fat stores are large, and fat intake has no or very little influence on fat oxidation.25,26 As with protein, the daily fat intake represents less than 1% of the total fat stores; however, the fat stores contain about six times the energy of the protein stores23 (Figure 2, lower panel). The fat stores represent an energy buffer for the body, and the slope of the relationship between energy balance and fat balance is equal to one in conditions of day-to-day small positive or negative energy imbalances.24 A deficit of 200 kcal over 24 h means 200 kcal comes from fat stores, and the same holds true for an excess of 200 kcal, which ends up in fat stores. In conditions of spontaneous overfeeding, the entire excess fat intake is stored as body fat.27

          What promotes fat oxidation if it is not dietary fat intake? The amount of total body fat exerts a small, but significant, effect on fat oxidation, and this promotion of fat oxidation at higher body fat levels may represent a mechanism for attenuating the rate of weight gain in response to chronic overfeeding.28




          4
      5. The World Health Organization diagrees with you Jerry
        “Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain (1, 2, 3), with a shift in fat consumption away from saturated fats to unsaturated fats (3), and towards the elimination of industrial trans fats (4)”
        http://www.who.int/mediacentre/factsheets/fs394/en/

        The evidence for this from both human and animal studies has been there for years
        “HF diet elicited greater weight gain in 33 out of 40 studies. Enhanced growth on the HF diet was often, but not exclusively, attributable to greater caloric intake. Additional evidence for the growth-enhancing effect of HF diets emerges from “diet option” and “supermarket” feeding studies in rats, and experimental and epidemiological studies in humans. Three principal factors that contribute to the different responses to HF and HC diets are (a) caloric density, (b) sensory properties and palatability, and (c) postabsorptive processing. It is concluded that both calorie intake and metabolic energy expenditure are biased towards weight gain when a HF diet is consumed, and that the high caloric density of high-fat diets plays a primary role in weight gain. Humans may be biologically predisposed to gain weight when a HF diet is consumed.”
        http://www.sciencedirect.com/science/article/pii/S0149763405801988

        Of course this isn’t acceptable to staurated fat promoters, so it is much easier to simply say fat consumption doesn’t make you fat. And ignore all that in conveninet evidence.




        10
        1. Sigh! It will take at least half of a century to debunk this fat old theory or never, because so much money is involved for Big Pharma and Big Foods.

          If you look for fake “research articles” that talk against saturated fat and cholesterol then you find a ratio of 1,000,000 to 1 versus real researches that prove that fat is not only harmless but necessary. That’s because you have a lie that went on for half a century. This is like they discovered that the earth is round 400 BC ago but astronomers kept saying that it is flat for thousand of years before.

          The West didn’t export saturated fat. It’s quite the opposite as the world has been eating saturated fat for thousand of years, in Europe with dairy, meat, sausage, bone soup, egg, etc. and in Asia, seafoods, bone broth, egg, joint meat, coconut, etc. in Africa with coconut, meat, etc.

          What the West exported and made the world sick, are transfat, vegetable oil, processed foods, sugar, and most importantly statin drug after they spread the saturated fat lie.

          As for TG, it’s really sad because he learned nothing as he travelled at least to a few countries, and he was victim of statin drug himself. He seems intelligent but yet lacks common sense and once he got hooked with something, he cannot change.




          4
          1. Jerry. This is fantasy piled upon fantasy. All you do is tell stories and make bogus claims while ignoring or dismissing the scientific evidence.

            The evidence is comprehensively discussed here.
            http://circ.ahajournals.org/content/early/2017/06/15/CIR.0000000000000510
            https://www.eas-society.org/news/341802/New-EAS-Consensus-Panel-Statement-out—LDL-causes-ASCVD-.htm

            And some vegetable oils especially palm oil and coconut oil are high in saturated fat Trying to change the subject from saturated fat to one about vegetable oil versus butter, lard etc won’t work. The evidence conclusively shows that dietary staurated fat and blood LDL cholesterol are risk factors.




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          2. I just read or actually listened to your Obesity Code. I also read a few of Fung’s blogs. He chastises the old Kempner rice diet because those kidney diseases were probably allergy related and the hypertension could have been treated with the multitude of of drugs we have to treat it. ??? We’re trying to avoid drugs here. Big pharma anyone??? As far as big food goes, guess who gets more free money from the government, hence lobbyists? Meat and dairy “growers.” Fruit and vegetable grows get pretty much zero in the form of subsidies. Grain is another story, but there again grain goes to livestock for the most part. Dozens of people making comments on his posts say they’re having all this success while they list the drugs they still take. I’m confuse, how is this a successful diet. Maybe weight comes off for some or even many, but it’s not a health promoting diet.




            2
      6. Wrong Jerry, the increase in fat consumption, particularly saturated and trans fats seems to be associated with the rise in weight gain and chronic disease incidence.

        That’s why exporting the western diet high in fat and refined carbohydrates has led to an explosion in chronic diseases. The figures clearly show this increase. Look at China for example, people had about 24 grams of fat per person per day in the late 1960s rising to 79 grams per person per day by the end of the century. And animal food consumption in developing countries more than doubled over the same period. They aren’t getting slimmer or healthier.
        http://www.fao.org/docrep/005/ac911e/ac911e05.htm




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        1. It’s not because of saturated fat but because they eat sugar and vegetable oil which they like to fry which make it into transfat, and then they take statin drug…. Sad!




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      7. This is more fantasy Jerry. Little wonder that you seldom provuide evidence to support your claims.
        The World Healthn Organization says the evidence shows the opposite
        “The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and calories expended. Globally, there has been:
        an increased intake of energy-dense foods that are high in fat”
        http://www.who.int/mediacentre/factsheets/fs311/en/

        “Energy intake (calories) should be in balance with energy expenditure. Evidence indicates that total fat should not exceed 30% of total energy intake to avoid unhealthy weight gain (1, 2, 3), with a shift in fat consumption away from saturated fats to unsaturated fats (3), and towards the elimination of industrial trans fats (4)”
        http://www.who.int/mediacentre/factsheets/fs394/en/

        And in the US
        “research has shown that ≈20% of overweight individuals are successful at long-term weight loss when defined as losing at least 10% of initial body weight and maintaining the loss for at least 1 y. The National Weight Control Registry provides information about the strategies used by successful weight loss maintainers to achieve and maintain long-term weight loss. National Weight Control Registry members have lost an average of 33 kg and maintained the loss for more than 5 y. To maintain their weight loss, members report engaging in high levels of physical activity (≈1 h/d), eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends.”
        http://ajcn.nutrition.org/content/82/1/222S.long




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    3. It depends on how concerned about fat you are. I am more constrained by cost than fat. Avocados in mid-South Dakota cost a buck and a half each, sometimes more. That is a lot for half of it being pit and peel.




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      1. This is hilarious. I live in Avocado country. I love them and I am not concerned about the fat. But I certainly couldn’t stand eating them 3 times a day, 7 days a week. Seems like a moot point about the fat if you use them in moderation as an addition to Mexican food or on a vegan sandwich. Everybody seems to always get stuck on the minutiae and forget about the forest…




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    4. This is such a good discussion. How much avocado to eat? For me, the answer is always my waist-line. If I’m eating too many, my jeans get tight. I love avocadoes and I have to control myself. Seems like this is a very personal dance, doesn’t it?




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    5. Hi Corsair4: this is Dr. Daniela Sozanski PhD and Moderator with Nutritionfacts and you got a cool question. The short answer is it depends.
      It depends on the type of diet you want to follow. If you choose a keto diet, and lets say you need 2000 cals/day, 75% of that should come from fat, therefore you would have to consume about 165 g of fat daily; that makes for 5-6, 200g each avocados, at 30g of fat a piece.
      If instead you chose a low fat, whole plant food diet, promoted by Dr. Esselstyn for the reversal of advanced heart disease, for a 2000 cals/day intake, you would need only 10% of calories coming from fat, or 22 g of fat daily; that would make for 3/4 of an avocado.
      Or, you could choose the middle way. Oh and you do have to adjust for number of daily calories, based on your weight goals, also you may consider to leave room for fat from other sources, such as flax seed, nuts and other seeds.
      But I think you got the idea of how to calculate, I hope that helps, Daniela




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    1. Hi this is Dr. Daniela Sozanski PhD in Natural Medicine and Moderator with Nutritionfacts. BCut, interesting question. To answer, it usually think of what our little friends the gut bacteria like to eat. Plants. Particularly the fiber in plants. So plants, with their high content in fiber will represent a nice treat for our gut bacteria.
      Avocado is no different. A 200g avocado contains about 13 g of fiber, quite a nice amount, since I consider a minimum of 50 g/day to be just about right. That would make up for about 1/3 of daily intake. About 2/3 of the fiber in avocado is insoluble and will help digestion, protect against digestive disorders such as diverticulitis and will also feed our microbiome for even more health benefits. I hope this helps, Daniela




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  5. I eat one avocado per day and I eat also the seed which is more beneficial than the flesh (because this is where the fat is), and I use avocado oil for my cooking.

    Avocado is not only good for its anti cancer, anti heart disease, repairing mitochondria properties, but also for its fat. Everybody needs fat. Eat avocado fat if you are afraid of animal fat or “saturated fat” (half a century old theory).

    Just as an example, you can eat 10 avocados per day (and a lot of calories) and you will not gain any weight and in fact you will lose weight due to your higher metabolism. But if you eat one tablespoon of sugar then you will gain weight.




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        1. Lol thats weird to eat bitter things, bitter/acid taste show us toxic/irritating coumpounds we should avoid unlike sweet and salty taste, it is well known in toxicology, we have these taste naturally to avoid them not to follow them since they are disgusting~




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          1. Yes in the wild, most bitter plant foods are poisonous. But for domestically grown plants, there is no food that I know that is poisonous even if you eat the parts that people don’t normally eat. For instance apricot seed is known to contain cyanide and it can kill a person if he/she eats a lot. But that’s from the apricot grown in the wild in Africa. For U.S. grown apricot, you can eat as much seeds as you want and nothing will happen.

            I eat foods that are even more bitter for health reason such as bitter melon or I just finish my salad of arugula + dandelion which is kind of bitter.




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        2. I read so many things and I don’t usually save the link and so when a discussion about a subject comes up then I start to google and sometimes I don’t have time to reread. And so the 2 articles I quoted above talk about the husk. The following article talks about the avocado fat.

          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

          http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

          “However, the studies that we have seen on PFAs and avocado have extracted these PFAs from the seed (or pit) of the fruit, rather than the pulp. Since we typically do not consume this part of the avocado, the practical role of these PFAs from a dietary standpoint is less clear than the role of monounsaturates and phytosterols described above.”

          P.S. TJ is so happy when he thinks he can catch me making a mistake. Fat chance.




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    1. “saturated fat” (half a century old theory)…………………. Yes Jerry, Einstein’s Theory of Relativity is even older and it too is still broadly correct.

      And the evidence still keeps coming in that it is correct. New techniques like Mendelian Randomisation confirm that high LDL cholesterol delivers increased risk for CVD, and even you guys don’t deny that dietary staurated fat tends to raise LDL cholesterol




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    2. TG, first thank you for being the voice of reason.

      Sadly, I think we might be “feeding a troll” here. Perhaps it would be wiser to ignore Mr. Lewis despite his impressive storytelling skills.

      Just a thought




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        1. You are right, Lida. However, when a commentator comes here daily and pollutes the entire comment section with numerous baseless assertions and potentially confusing people who come here to learn how to improve their health, it takes a lot of time and energy to refute each and every statement that he/she makes and point to evidence to prove basic facts that are well-established over and over again. Especially when he/she keeps going while ignoring the evidence with endless, childish excuses and a know-it-all attitude. It can be very frustrating. However, at least I am going to stop responding to that person because it seems pointless.




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      1. I agree Ishay. And, it is well beyond the time for NF to step up to the plate and ban said troll. The comment section has been on a downhill trajectory since his first post. It’s an embarrassment as well as an energy drain.




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    3. I may exaggerate and say 10 avocados just to make my point but it can be 5 or 8. The point is that the law of physics dictates that if the energy (calorie) that you spend is less that the intake energy then of course the extra energy (calorie) will be stored as fat. In reality, the more fat you eat (up to a point of course) the more it will increase the metabolism of your body and you will be burning energy (calorie) more, even while you are sleeping.

      And so all those diet that concentrates on eating less or calorie counting will fail.

      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/




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      1. Jerry everything you have said is spot on it’s all about the sugar. If you don’t produce an insulin response you don’t get fat. Fat does not produce an insulin response and it’s the liver producing small particle dense ldl in response to carbs that cause heart disease. Soft fluffy ldl does not.

        Ancil Keys conned the world about saturated fat and many like TG is till listening to a 50 year old con man. That is why all the people eating high sugar low fat foods are getting fatter and fatter. Does TG not ask why if so many foods are low fat throughout the US and Europe why is the population getting so fat and diabetes is at pandemic levels. Clearly low fat does not work.

        Statins simply act like a bull in a china shop and lowers all cholesterol and in doing so lowers the harmful small particle ldl. It also lowers the very necessary good cholesterol hence the pain and side effects.

        Take a look at the statin figures world wide they have a benefit for less than 1% do patients whereas anti-biopics have 98% success rate. If I took my car for repair and they could only a 1% success in fixing it would you take it back. Haha but statins although mostly ineffective are the most sold drug on the planet.

        Also didn’t the WHO TG refers to so much after lobbying from Coca Cola agreed that sugar is okay. Good advice TG




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  6. Here is some research on avocado from NIH:

    https://www.ncbi.nlm.nih.gov/pubmed/28832514

    Abstract
    Lutein is selectively incorporated into the macula and brain. Lutein levels in the macula (macular pigment; MP) and the brain are related to better cognition. MP density (MPD) is a biomarker of brain lutein. Avocados are a bioavailable source of lutein. This study tests the effects of the intake of avocado on cognition. This was a six-month, randomized, controlled trial. Healthy subjects consumed one avocado (n = 20, 0.5 mg/day lutein, AV) vs. one potato or one cup of chickpeas (n = 20, 0 mg/day lutein, C). Serum lutein, MPD, and cognition were assessed at zero, three, and six months. Primary analyses were conducted according to intent-to-treat principles, with repeated-measures analysis. At six months, AV increased serum lutein levels by 25% from baseline (p = 0.001). C increased by 15% (p = 0.030). At six months, there was an increase in MPD from baseline in AV (p = 0.001) and no increase in C. For both groups, there was an improvement in memory and spatial working memory (p = 0.001; p = 0.032, respectively). For AV only there was improved sustained attention (p = 0.033), and the MPD increase was related to improved working memory and efficiency in approaching a problem (p = 0.036). Dietary recommendations including avocados may be an effective strategy for cognitive health.




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    1. Becky – that was extremely interesting. I’ve known that leutein was great for eye health and vision but didn’t know about the brain part. But it makes intuitive sense.
      The research, however, compared avocado, which has leutein in it, to chickpeas and a potato, which have quite a bit less. Nonetheless, the research made a foundational point in our knowledge base about vision and the brain and how leutein can support the health of both.
      That led me to look, out of curiosity, into where the greatest sources of leutein reside. The number one concentration of leutein – that I found – was in kale with 39551mcg of leutein in 100 grams. Avocados didn’t show up on the list of 999 until number 379 with 271mcg in 100 grams (100 grams is about 3oz). Potatoes came in at the end with about 30mcg in 100 grams.
      Here is the list of foods with leutein in case anyone is interested. Leafy greens were the top vegg with leutein in them followed by yellow and orange vegg.
      http://nutritiondata.self.com/foods-011138000000000000000-7w.html?




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    2. Well, darn. I forgot to look at the conflict of interest statement:
      “Funding for this study was provided by the Hass Avocado Board. The funder did not have a role in the study design, interpretation, or manuscript preparation.”




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  7. Holy guacamole! Thanks to Dr. Greger and his team’s great work with scientific nutritional evidence, I will confidently enjoy avocado. And that is why I sponsor the professional evidence based information on Nutritionfacts.org . Thank you!

    A proud monthly supporter of Nurtitionfacts.org




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  8. I really appreciate the posting of this video as after watching the previous video, I avoided avocado and talked against its consumption with my friends who held contrary opinion. Now, I will share this video with them to let them know I trust but verify claims about benefit/harm of foods. Thank you for your great contribution to public health.




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  9. Dr. McGregor – Thanks for not turning this into a hysterical scree over the dangers of Avocado. That is one of the reasons I like your content. Any number of pop magazines and news sites would have turned Avocado into the most dangerous fruit on the face of the earth. My 4 siblings were raised on them and my mother started eating them the minute she discovered them after coming to the US from France in 54. She is 81 and none of us have suffered from Avocado related cancers yet. But that said, nobody made a daily meal of them. And the Avocado, Cheeze Wiz, Mayonaise sandwiches on a San Francisco sourdough roll didn’t seem to kill us. Again that was an occasional treat (and I can’t imagine eating that now)…




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    1. Steven: Anecdotal evidence is not the basis for science. I’m glad your family is healthy, but this proves nothing one way or the other. Some people smoke all their lives and never get lung cancer, too.




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    2. Omg, Steven, with Cheeze Wiz & mayonnaise? What a terrible thing to do to a perfectly good avocado! It’s crazy some of the stuff we ate as kids.




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  10. If it reduces the possibility of getting prostate cancer is it recommended to eat more avocado when your already diagnosed with prostate cancer?




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  11. One of my new favorite snacks is thick slices of avocado on my own sourdough bread (which as zero sugar added, unlike nearly any store-bought bread).

    I lost weight without considering calories, so I’ll not start considering them now. All I look at is the source. Dr. G and a few others and the supporting unofficial staff here helped me do that.

    Avocados are part of my solution, not a problem. So funny now just a few years in-and I have cravings mostly for whole-plant-foods instead of junk. I can and do enjoy some junky stuff now and then, but I won’t over-indulge because I lose interest quickly and easily. It’s a lovely thing.




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  12. Interesting! The final portion re: prostate cancer reminded me of a study a friend was involved in (at U of Indiana?). Prostate cancer was treated successfully with suppositories formed of green (as in unripe) avocados. Somehow eating guacamole sounds like more fun.




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  13. If you eat only a slice or two of avocado do you throw the rest away or is there a way of keeping it fresh and free of discoloration for another few days?




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    1. Lee wrote: If you eat only a slice or two of avocado do you throw the rest away or is there a way of keeping it fresh and free of discoloration for another few days?

      I’ve never tried this as I’ve never not eaten a whole avocado at a sitting… but I’ve put coconut oil on peeled garlic cloves to keep them fresh, and during my recent meat eating (turkey, chicken other fowl) days I would put leftover meat in a jar and cover the meat with coconut oil. Let it thaw and the oil coats the meat ready for cooking.

      The coconut oil keeps anything from drying out in the freezer and in the case of the avocado in the fridge, should keep whatever may cause it to brown, other than simple oxidation should be sealed out and perhaps even killed IIRC as the c-12 portion of the coconut oil kills germs.

      Another alternative would be to vacuum seal the leftover avocado to prevent oxidation.




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      1. Coconut oil rubbed on avocado prevents if from discolouring and changing flavour. I cut off what I need, leave the rest on the skin and cover the end with coconut oil.




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    2. Lee,

      I never used to eat avocados because they went bad and none of the :tricks” ever worked for me so I combined 2 of them that I saw on a website and it works every time.

      Instead of removing the pit, I cut slices around it. If i only need 2 slices I cut those off in slices around the pit and leave the rest of the avocado undisturbed with the pit.
      I then wrap it in plastic wrap with the plastic tightly pressed against the exposed flesh.

      I am able to eat on it for at least 4 days this way as long as that pit is still in there. Even the last 1/4 of the avocado will be good as long as that pit is flush against it.

      Other people put it in a container with onion…but maybe I was doing it wrong because this did not work beyond 2 days for me.




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      1. Yassou YaYa,I have done exactly that which you describe but still find black areas when I cut into the remainder.  I may try the coconut oil since I do not eat a whole avocado at one time.  Thanks for your input!
        Lee




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  14. Dr. Gregor, isn’t it true that people can’t break down plant cell walls and therefore couldn’t be exposed to persin when eating avocados? I would greatly appreciate an answer to this. Thank you!




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    1. Charlie, that video is very well done – I like how the video recipes are indexed by the minute, and the demo footage and instructions are clear. I also appreciate how the recipes written out below too! This link is a keeper. Thanks!




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  15. Very interesting lecture, as I am a vegan who eats a couple of avocados a week
    Sometimes and have recently been diagnosed with a form of ctcl called
    Lymphomatoid papulosis. Otherwise very healthy and exercise driven 70 yr old f.
    All the usual test results good, otherwise; though thanks to the video on colonoscopies,
    I declined that test! Thank you dr Gregor!




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  16. Avocados are a mystery for some because it is the person reaction that makes avocados healthy or unhealthy. By themselves they are nothing.




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  17. about 3:29 into the video “Those red dots are the mitochondria—the power plants of the cells fueling cancer growth“.
    I dont know of any cancer that operates in the mitokondria, they all operat in the cytoplasm. But please educate me which one do use the mitochondria.




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  18. Hey everbody. I’m going to respectfully disagree with the debate going on here. That’s because we’re losing the forest for the trees in overly obsessing over macronutrients. Look again towards groups that demonstrate longevity and excellent health outcomes. That’s the whole point. WFPB doesn’t concern itself with fat, carbs, or even protein. It’s about whole plant based foods. Read about the Ikarians, Costa Ricans, the Sardinians, or the 7th Day Adventists. If you ask an Ikarian what she or he eats, they won’t concern themselves with debates over fat percentages. Any diet that purports success by focusing on ambiguously defined macronutrients like fat is misleading and lacks credible evidence. So please, let’s put this to rest.




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    1. Directed towards the “is fat good or bad debate” going on in the comments, and not directed towards this video (which focused more on the whole food aspects of nutrition)




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      1. I think you’re actually agreeing with me. You see, I advocate a WFPB diet, as does the research. And there’s a reason the research doesn’t talk about the “high carb” diet and why Dr. Greger’s solution isn’t “eat more carbs.” Eating WFPB may lend itself to the ratios you are suggesting with this ambiguous graph (one that I happen to agree with simply via my biases). But we aren’t going to win any battles by talking about macronutrients. This is exactly the path the junk food industry wants us to fall prey too. It’s about plants, not protein, carbs, nor fat (unless you do have heart disease, in which case focusing on low-fat, in addition to plant-based, has credible evidence). If we do want to talk macronutrients, let’s at least talk the fiber talk!




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        1. And, I forgot one more thing. If we keep falling prey to this obsession over macronutrients and perfect ratios, it will be all the easier for processed vegan food to be the norm. There’s a reason why things like Soylent will not save the world. Because it’s not about protein/fat/carbs. It’s about whole, pure, minimally refined plant foods.




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  19. I don’t know where to post this…but I am desperate…Ok all here it goes…
    My WFPB way of life began on October of 2016. So far it has been GREAT! I get to eat delicious foods without having to count calories or doing any of those stupid things.
    For the duration of my entire small life, I had a mixed diet to be honest. Being from Portugal (Europe) my diet always consisted on the Mediterranean way of eating consisting on tons of fruits, vegetables, grains, few legumes, tons of meat and fish, few dairy…olive oils…etc
    I’ve been “health conscious” (at least I did what I thought was “healthy” since I was 14 years old, and throughout the years I began eliminatin all processed junk (like candies), next came dairy products at 22, then at 23 I removed meat and fish. Note that all my meals (3 to 4 a day consisted on heavy loads of vegetables, fruits, grains and….meat/fish/olive oil)
    Despite this way of eating I’ve been trim all my life. (perhaps from exercising on a daily basis)
    So, from a mixed diet, for over an year now I followed a whole foods plant based diet, and left the “rich” foods for special occasions (like McDougall), like Christmas and Easter (1 or 2 days each holiday of traditional Portuguese foods and goodies).
    Now I am 24 years young, almost 25 (In January) male, almost 6 foot, I have been trim and active for the most part of my life, and I weight 162 to 165 pounds year round.
    Now, I still eat (perhaps even more and in order of preference daily): a TON of fruit, a TON of starches (everything you can imagine, and I try to stay whole stuff like breads), grains, a TON of legumes, SOME green and yellow vegetables (if I ate most of my plate like that I would starve to death), some nuts and seeds and pretty much everything you can expect from a WFPB (very rarely some processed vegan burgers/meats).
    I eat like a truck, I am a volume eater, literally I have a very strong appetite (since I remember really).
    Now… After this lengthy bumpy introduction comes the tricky part…
    During the day (starting at 7:30 in the morning), I pee like 10-12 times always crystal clear and always a good amount of it.
    BUT, I get…up…at…night….to…urinate…at….least…2…times…sometimes….3 and I pee quite a lot (very light yellow during the night and it’s quite a lot aswell….).
    I stop eating at night around 9:30, and go to bed at 11. Before going to bed I make sure to pee 2 times and the last time I pee a small amount.
    I even lowered my vegetable and tomato products intake at night, and focused on starch, grains, legumes (dry delicious stuff). Still…
    I go back to sleep….but all this waking up to pee like a fountain has been really taxing on my body.
    I Don’t have diabetes, my fasting blood glucose is around 63 and I’m never thirsty (only during exercise of course), I drink 1,5 liters of water every single day, besides all the water in the food I eat (I think my fluid intake is like 3 liters) I workout EVERY SINGLE DAY (1 hour and 30 including stretching, 2 days of cardio, 1 of swimming, 4 days of weights) plus I walk for like 90 minutes throughout the day for 5 days a week.
    Now…if anyone could help me with this…
    Thank you so much for your attention.




    1
    1. #1. Outside of this one thing, you are golden.

      #2. The only thing I can suggest is to drink some tea that is known as a diuretic an hour or two before bed. Maybe that gets you “peed out” so you can cut down on the number of times you have to pee during the night?




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      1. Just thought of something else… I often drink liquids late before going to bed and have to get up and pee during the night… sometimes more than once. I’ve found if I add a few drops of melatonin to water before going to bed ( I do this when I need to sleep soundly and still get up early, like after about 5 hours, and feel completely rested) I do not get up during the night to pee.

        I am reminded of this as I am up late working on a video project and don’t want to spend half the morning sleeping just to get my 8 hours in, so I’m doing the melatonin thing as I am writing this.




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      2. Thank you for taking sometime of your day to answer my topic.

        I will definitely try using some kind of tea 2 hours before bed to see if i can pee it all!




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    2. Can I introduce you to my sister? (ha ha!) I don’t have an answer for you – diabetes was my first guess – but I wanted to say congratulations on eating such a healthy way and taking such good care of your body.




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    3. LittleOnion, I like that name :),

      Your frequent peeing issue can be caused by something minor to something serious. But before I comment about this pee issue, let me comment about your diet. It is commendable that you eat healthy at a young age, but I notice that you eat too much carbs (grain, starches, pasta, etc.), perhaps too much fruits (tons of fruits) and you eliminate meat and fish and dairy. This is fine and good but only if you are healthy and you eat enough of the equivalent in plant foods. Or otherwise you will be short in protein, amino acids and collagen. You know that joints and internal organ including the bladder and valves are made of collagen. So just don’t assume that’s because you only eat plant foods and don’t eat animal foods then you must be healthy. It all depends on each person.

      So back to your pee problem, let me list from less serious to serious problem:

      – you have a small bladder, or overactive bladder in a good way (there are also bad reasons listed below). Every time you pee, you may not empty your bladder completely. Your doctor can do ultrasound or whatever after you pee if that’s the reason. If it is then your bladder muscle is weak (lack of collagen and protein).

      – It’s all psychological in your head. You go to pee whenever you feel that you have to pee and after a while, you “forget” to hold the pee. So next time you have the urge to pee, simply to hold if to see how long you can do.

      – You are sensitive to certain foods such coffee, tea or even ginger. In my case I can eat ginger OK but if I eat in the evening, I have to pee 3 times during the night, upsetting my sleep.

      – You don’t drink enough water. Yes this is opposite of what you think. Because you pee frequently, now you are afraid of drinking water and therefore your urine is more concentrated and irritates your bladder.

      – The overactive bladder is caused by something more serious, such as a tumor that weights on your bladder, or infection in the urine tract (UTI) or I read even symptom of MS.

      So if you cannot fix the less serious problems yourself then you better see a doctor who can X-Ray you to see what really happens inside. Don’t take it casually lke it is nothing.




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      1. Hey! Thank you so much for your kind answer!

        So basically, throughout the day i drink 1,5 l of water (including water in workout) + all the fruit (i have a really big sweet tooth so i go for the fruit) + vegetables + water present in potatoes and sweet potatoes, beans and so on. I don’t really feel thirsty, and if i drink water without being thirsty, i just pee it out like 20 minutes after drinking it. Only when i’m thirsty i drink it.

        No tea, no coffee, hardly any ginger (maybe once a month when i cook some tofu??) Spices i keep them to a minimum/couple of teaspoons just to give a slight flavour to some of my dishes…(paprika, peppers, oregano, cinamon, curcumin, garlic powder…etc)

        My aproach is really McDougall like, only with more fruit and at least an ounce of nuts/seeds a day

        When i pee, all throughout the day, is always clear/very pale yellow (like it should be), and at night is always pale yellow…

        I noticed that if i keep my dinner short on the green and yellow vegetables i only pee 1 time during the night…(like if i eat a small plate of brocoli or green beans, or lettuce, or cauliflower, etc) If i have more starch and grains, breads, legumes, instead of vegetables/fruit i seem to pee a lot less during the night…but still, i finish dinner 2 hours before bed, i pee 1 time in those 2 hours AND i make sure to pee right beforre hitting the bed (although not much, like druing the day).

        I also notice that if i go hard on tomato products at dinner (ketchup, tomato paste, marinara…) i pee more during the night.

        So yeah…
        Thank you!




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        1. LittleOnion, since you said that you can control the number of times that you pee with the foods that you eat then I don’t think you have a medical condition. Some foods such as coffee and tea are well known to have a diuretic effect but for you, it may be some legumes or vegetables. For me, coffee will make me pee within 15-30 minutes but only once and not frequently. But ginger does make me pee like 3 times a night but not during the day. I simply eat ginger in the morning and not close to bedtime.

          And as I get older, I notice that I cannot hold pee as well like when I was younger, like I used to hold pee for even up to 8 hours (not healthy), let say when I fly and I don’t sit in an aisle seat. But my consumption of collagen rich foods fixes this.




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    4. The problem is you drink 1.5 liter of water without being thirsty, your body know better than any science, only drink when you are thirsty, your body get enough water from food and you will pee much less often, it is pretty common when you eat a lof of water rich whole plant foods low in salt~




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      1. Thank you for answering!!!

        I have a huge glass of water when i wake up (500 ml to 800ml) right when i get up (7:30) and throughout the day i sip when i’m (rarely) thristy, and drink around 500 ml when i workout) that’s that + tons of fruit, some vegetables and all that delicious whole foods i eat in my meals…




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        1. Damn thats a lot and pointless and possibly lightly harmful, thats obviously way too much since your body try to remove all these excess water, remember your body know and is not stupid, i had these problems in the past from overdrinking water by fear and ignorance, we dont need that much water especially when we get several liters a day from foods, as long as you peeing several times a day and you are not thirsty all day, thats the proof your body is not lacking water, raw foodist peoples commonly dont even need to drink any extra water for days or weeks without exercising and i experimented it also, a meal of 1kg of raw fresh fruits bring your body almost one liter of water, thats atually almost the same with steamed vegetables~




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    5. Hi LittleOnion,

      First, congratulations on eating healthy and feeling great. That’s really the most important thing. But I do understand that your issue disturbs your sleep, and probably affects your waking hours as well.

      This is just my opinion and I may be wrong, so I apologize if I’m missing something, but to me, the answer seems pretty obvious. Your water consumption from liquids and foods combined is simply greater than your body actually needs, so yes, you pee the excess out. It’s not harmful as long as you don’t consume huge amounts of water in a short time, but it does tell you that you probably don’t need that much water. In healthy people, the amount and color of the urine is a good indicator of the status of the body’s water economy. So, if you pee a lot of colorless or very pale urine every couple of hours, you can adjust your water intake down, until a more comfortable bathroom visits pattern is reached.

      When people switch to WFPBD, especially when increasing fresh fruit and vegetables, and keep drinking the same amounts of water, overall water intake goes up automatically since these foods are generally rich in water. So just reducing the amount of water that you drink, while making sure you’re still well-hydrated, may make your nights more pleasant with less interruptions. You know you are well-hydrated when your urine is on the pale side, so don’t get to the point that it’s too yellow/dark. You can also try drinking less in the two hours prior to your bedtime.

      Also, even though it doesn’t address your question directly, you may want to check out this page:
      https://nutritionfacts.org/topics/water/

      And this video:
      https://nutritionfacts.org/video/how-many-glasses-of-water-should-we-drink-a-day/




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      1. Thank you so so much for your kind answer Ishay!

        Without a shadow of a doubt my urine throughout the entire day is always clear/crystal clear, even in the middle of the night although it’s more light yellowish)

        I just used CRON-O-Meter for the first time just to check how much water i was getting in, in an average day…

        Well..it turned out to be around 3,5 litres of water…i was like: “I knew it! fruits and veggies, even sweet potatoes and potatoes!!” Check this out: When i eat sweet potatoes for dinner, for example, 800grams of baked sweet potatoes, e get almost a litre of water (top that with a small plate of brocolli and spinach and its more than a litre!!)

        So yeah :o…..to much water even before bed!! Well i think i am going to change my potatoes, sweet potatoes and greens for lunch instead of dinner, and enjoy pasta, bread, rice, corn and so on at night!!




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        1. Glad you figured it out :)

          Meanwhile I’m just jealous of your ability to eat so much food. I’ve been trying to gain 2kg of weight for years. But in my case It’s unrelated to health (which is excellent), so I decided to let it go.




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          1. Hey!

            So, last night i tried switching the foods, and i only got up 1 time to pee!

            No more veggies, potatoes, and fruit for dinner! Oh well!




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  20. I don´t like avocado but I’m glad to see it back on the green zone. Still, I’m amazed to see it’s 80% fat!! I don’t know, but it sounds like a little too much for me. Maybe Dr. McDougall and Dr. Esselstyn are right about limiting their consumption




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  21. THANK you (and the research) for revisiting this. That video on avocado from long ago regarding chromosomal toxicity always stayed in the forefront of my mind and I have always been conflicted whenever I faced it as a food ingredient option. BTW, those videos were instrumental in turning me into a plant based diet convert.




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