RECAP:
Light roast vs dark roast coffee 00:29
Light roast coffee has been found to contain twice the amount of cholesterol-raising compounds compared to using very dark roast beans. Dark roasting may also destroy up to nearly 90 percent of the chlorogenic acids, which are the antioxidant, anti-inflammatory phytonutrients purported to account for many of coffee’s benefits. However, dark roasting can eliminate up to 99.8 percent of pesticides in conventionally grown coffee and more than 90 percent of a fungal contaminant called ochratoxin.
Effect of different roasts on body weight 02:18
Dark roast coffee is more effective than light roast coffee in reducing body weight. In overweight study subjects, they ended up about six pounds lighter drinking dark roast coffee compared to light roast coffee; more than a pound a week lost just drinking a different type of coffee.
Effect of different roasts on heartburn and stomach upset 03:27
Dark roast coffee is less effective at stimulating stomach acid secretion compared to a medium roast coffee. Light or dark, it is associated with symptoms of stomach discomfort.
Clinical Effects of Coffee Roasting Process 04:45
The two most commonly used coffee roasting processes are convection or flash roasting, and conduction roasting. Conduction roasting roasts coffee beans at a lower temperature for a longer time, resulting in so-called low acid coffee. However, a study on thirty coffee-sensitive individuals found that there was no benefit in consuming low acid coffee, and both low acid and conventionally roasted coffee resulted in heartburn, regurgitation, and stomach upset in most individuals.
Study on the Effect of Paper Filter on Cholesterol in Coffee 06:24
The fatty substances in coffee beans raise cholesterol in human beings. The cholesterol-raising factor can be found in boiled, French press, Turkish, and espresso coffees. However, paper-filtered drip coffee does not affect cholesterol as the fatty substances get stuck in the paper filter. Instant and percolator coffee also have relatively low levels of the cholesterol-raising factor. Metal mesh filters without paper do not filter out the cholesterol-raising factor in drip coffee.
New Data Suggests Paper-Filtered Coffee May Raise LDL Cholesterol 07:30
New data suggests that paper-filtered coffee may raise LDL cholesterol. While paper-filtered drip coffee does not affect cholesterol levels, boiled, French press, Turkish, and espresso coffees raise cholesterol due to the fatty substances in coffee beans. Espresso has the highest levels of the cholesterol-raising factor, while instant and percolator coffee have relatively low levels. Metal mesh filters without paper do not filter out the cholesterol-raising factor in drip coffee.
Filtered coffee may play a role in raising cholesterol 08:57
Studies have consistently found that a fatty component filtered out by paper in coffee may increase cholesterol levels. While the cholesterol-raising effects of filtered coffee may not be as strong as those of boiled coffee, there is a possibility that filtered coffee may also play a small but important role in raising cholesterol.
Drinking high cafestol coffee increases LDL cholesterol 11:00
A study found that drinking two cups a day of high cafestol coffee for a month increased LDL cholesterol levels significantly, even when paper-filtered. This suggests that people with high cholesterol may want to try cutting out coffee or switching to lower cafestol coffee to lower their LDL cholesterol levels.
Water ranked #1 in a ranking of beverages 12:12
A ranking of 6 beverages was made with water ranking at the top. Soda ranked last in the ranking.
Tea and coffee are good options, but filtered coffee is better effects. 12:33
Tea and coffee are ranked #2 after water in the aforementioned ranking of beverages. Drinking unfiltered coffee may raise cholesterol levels, but filtered coffee is a better option. Caffeine has been shown to improve arterial function and enhance the migration of endothelial progenitor cells, but may impair blood flow to the heart muscle during exercise. Tea consumption has been shown to have a beneficial effect on coronary circulation, while the addition of milk may undermine the protective
effects.
Very informative.
There’s been at least 8 randomized, double-blinded, placebo-controlled trials of ginger for pain.
Plant-based helps some. Amla may help (disputable). Generally, Lp(a) blood levels are primarily genetic, and diet only helps some and no FDA approved drug works to lower.
Greger suggests that accepted "average" iron levels are too high. Lower than average could help reduce cancer rates.
IGF1 appears to promote/enable cancer. Removing IGF1 leads to reduction in cancer. Meat based diet increases IGF1 produced in liver. Plant based diet reduces IGF1 produced by liver.
Fructose from fruit diminished insulin spike, even when combined with industrial fructose.
Eat heavy meals earlier in the day, stop eating as early in the day as possible, and maintain at least 12 hour gap before eating the next day: leads to weight loss & lower blood pressure & lower heart rate.
"if possible, eat earlier in the day, so now I try to eat dinner early.. at least avoid late night eating. Breakfast like a king, lunch like a prince, with or without an early pauper’s dinner would probably best."
30 grams of ground flax daily for a month reduced ocylipin (proinflamatory) significantly.
Adding nuts to a high carb meal lowers insulin spike. But adding animal protein (chicken) OR animal fat (butter) to high carb meal increases insulin spike. #keto
Nathan Pritikin was diagnosed w/ heart disease in his forties. Not satisfied w/ his doc's advice, he determined that a plant-based diet could help. After he died at age 69 of radiation-induced leukemia, an autopsy found his arteries clear and pliable, suggesting his diet reversed his heart disease.
Only about 1 in 10,000 people live to be a 100 years old. What’s their secret?
So, is it just the luck of the draw whether we got good genes or bad ones? No, we can turn on and off the expression of these genes, depending on what we eat.
This is one way to explain the low rates of cancer among plant-based populations: The drop in animal protein intake leads to a drop in IGF-1, which in turn leads to a drop in cancer growth.
“Almost everyone is going to have a cancer cell or pre-cancer cell in them at some point. The question is: Does it progress?” said one of the lead researchers. That may depend on what we eat.
Certain good bacteria in our gut can turn the fiber we eat into an anti-inflammatory, anti-cancer compound—called butyrate—that we absorb back into our system. We may be able to boost the number of butyrate-producing bacteria by eating a plant-based diet.
Vegan, high fiber diet reduced symptoms.
.@nutrition_facts reviews which #vegetables bind cholesterol-laden bile acids best while traveling through the intestines, thus preventing bile re-absorption. Beets can't be beat.
Food structure/processing matters: rolled oats are better than instant oats; steel-cut oats better than rolled. Better = lower glycemic index and the "need" to eat more later. Again, whole, plant-based diet wins.
Focuses on their points of agreement and non-overlapping ideas. Vegan vs. meat eater discussion at about 44 minutes in, but Mercola avoided direct confrontation given that Gregger is vegan and Mercola eats meat. I'd hoped for a debate but Mercola seemed unwilling. Still, it's worth a listen.
How the beta glucan fiber in brewer’s, baker’s, and nutritional yeast can improve wound healing and, potentially, anti-cancer immunity.
Meat protein consumption promotes kidney stones. Veggies and fruits consumption does not.
Indian gooseberries,
1/2 teaspoon dose for one study.
matcha ice cream, bananas and matcha sourced from Japan, NOT China which can have high lead levels.
Green tea w/ amala.
Gregger says eat whole food sources of fat, never/minimal processed sources like refined oils. Furhman 2015 study suggests whole food sources are fine and when a part of whole food, plant based diet will promote reversal of heart disease. Wow! Need to follow up.
Garlic is #1!!!! Spinach, beets, broccoli/kale/cabbage,
Need Folate, B12, B6 to help metabolize/reduce homocystine levels in blood. High homocystine levels correlate with brain atrophy, alzheimers, etc.