The Fat-Blocking and Appetite-Suppressing Effects of Thylakoids
What is a natural way to cut down on unhealthy food cravings? Thylakoids for blocking fat and suppressing hunger.
I previously talked about the drug orlistat in Benefits of Cumin and Saffron for Weight Loss (nutritionfacts.org/video/bene....
Find out more about my book, How Not to Diet, here (nutritionfacts.org/book/how-n...) (all proceeds to charity), or check out my presentation based on the book: Evidence-Based Weight Loss (nutritionfacts.org/video/evid....
As I mentioned in the video, my Daily Dozen checklist is all of the healthiest of healthy things I encourage people to try to fit into their daily routine, and you can read all about that and find the free app here (nutritionfacts.org/daily-dozen/).
New subscribers to our e-newsletter always receive a free gift. Get yours here: nutritionfacts.org/subscribe/.
Have a question about this video? Leave it in the comment section at nutritionfacts.org/video/the-f... and someone on the NutritionFacts.org team will try to answer it.
Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/the-.... You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
Captions for this video are available in several languages; you can find yours in the video settings. View important information about our translated resources: nutritionfacts.org/translatio...
NutritionFacts.org
• Subscribe: nutritionfacts.org/subscribe
• Donate: nutritionfacts.org/donate
• Podcast : nutritionfacts.org/audio
• Facebook: facebook.com/NutritionFacts.org
• Twitter: twitter.com/nutrition_facts
• Instagram: instagram.com/nutrition_facts_org
• Books: nutritionfacts.org/books
• Shop: drgreger.org
Dr. Greger mentions his Daily Dozen Checklist in this video. To read more about it, head to nutritionfacts.org/daily-dozen/ where you can learn more and sign up for our free Daily Dozen Digest email series. Or challenge yourself to "Do the Dozen" by joining our Daily Dozen Challenge: nutritionfacts.org/daily-dozen-challenge/
Dr Greger- you are one of the best out there. I love all your content. Thanks for helping us to live and eat better for healthier lives.
Yes this year I have had the pleasure of eating from my backyard
Thank you.God bless you 🙏
This is a very important video. It would be interesting to see head to head trial of Ileal Brake Thylakoid Eating vs Ozemic and other appetite suppressants.
Great info! Love the bio-chemistry & botany science!!! Another reason to eat your greens. 🌿😃 However, eating all of that spinach raises concerns about oxalates. To quote *Dr Greger himself in a previous video:* _For high-oxalate greens, it doesn’t matter cooked or not, since they’re so high regardless. The bottom line is that anyone with a history of kidney stones, otherwise at high risk, or who eats cups a day should probably avoid the big three. This is especially important for those who juice or blend their greens, as oxalates appear to be absorbed more rapidly in liquid than solid form. Another reason to give preference to low-oxalate greens is that they are less stingy with their calcium. While less than a third of the calcium in milks may be bioavailable (whether from a cow or a plant), most of the calcium in low-oxalate vegetables is absorbed. The calcium bioavailability in some greens is twice that of milk, but the oxalates in spinach, chard, and beet greens bind to the calcium, preventing the absorption._
cooking destroys oxalates so just have some spinach raw and some steamed for a minute. Also, that long statement that you quoted from Dr Greger is targeted at a specific group of people and not everyone as most people don't have issues with oxalates. The second sentence if the long quotation you put up, "The bottom line is that anyone with a history of kidney stones, otherwise at high risk..." He is also speaking to a specific type of green veggie, like in the first sentence, "For high-oxalate greens..." The tests in this video just happen to be spinach as that is likely just easy to get their hands on. They could have done those same studies with any number of other leafy greens. The video that you are quote mining from was specifically about a woman who did this to herself, "a green smoothie cleanse shut down the kidneys of a woman who drank two cups of spinach a day for just 10 days is complicated by the fact that she had had a gastric bypass, and was on “prolonged” antibiotics, which can both increase absorption of the oxalates in spinach. Regarding differing levels of oxalates, from the same video you quote mined, here is a section from that video about how leafy greens can have great variations in oxalate levels. "Remember that study purporting to show a “massive” load of dietary oxalate didn’t have much of an effect on urine levels? That study went up to 250mg of oxalates a day. That is massive if you were talking about most greens. That would be 25 cups of collard greens, 60 cups of mustard greens, 125 cups of kale, or 250 cups of bok choy at a time. But, that’s less than one-half cup of spinach. Spinach really is an outlier. Even though there’s small amounts of oxalates found throughout the food supply, spinach alone may account for 40% of oxalate intake in the United States. The Harvard cohorts found that men and older women who ate spinach eight or more times a month had about a 30% higher risk of developing kidney stones. What if you cook it? Oxalates are water soluble, so, for example, blanching collard greens can reduce oxalate levels by up to a third; so those 25 cups at a time can then be 33! For low-oxalate greens, it doesn’t matter cooked or not, since they’re so low regardless. Steaming spinach reduces oxalate levels 30%, and boiling cuts oxalate levels more than half. Boil the three high-oxalate greens - spinach, beet greens, and Swiss chard- and 60% of the oxalates are leached into the cooking water. They start out so high, though, even cooked would contain hundreds times more than low-oxalate greens like kale. For high-oxalate greens, it doesn’t matter cooked or not, since they’re so high regardless." Concerned about oxalates, eat other things. The people with oxalate issues would already know this from their doctor telling them.
Yes, definitely good to have some collard greens and kale.
@@mjs28s You are incorrect. Cooking does NOT destroy oxalates. Your advice to "just have some spinach raw and some steamed for a minute" is not some sort of quick fix for oxalate concerns. Your own comment goes on to prove this. Cooking with water by steaming or boiling can _leach_ oxalates. But that's not the same as _destroying_ them. The water must be disposed of. Adding raw spinach to soup and then "cooking" it, won't destroy the oxalates since they remain in the broth. My comment was clearly and specifically about spinach. That's what I said: SPINACH. The same applies to beet greens and swiss chard. It's highly presumptive to assume that people will have already been warned about oxalates by their doctor. There are two groups of people: 1) People who've had a kidney stone. 2) People who haven't had one YET. Everyone should be aware of the risk, especially when they're advised to follow Greger's daily dozen check list which might result in eating 1 cup of cooked spinach per day. According to UCI Kidney Stone Center, 1 cup of *COOKED* spinach would contain 1510mg of oxalate content! Greger is aware of the oxalate concerns. He had the opportunity to remind people about it. But he conveniently left that out. Not every viewer remembers every single one of his videos. I did what he should have done. I warned people about the risk. Nobody knows for sure if they are personally in a high risk category until they start eating massive amounts of spinach. Then they might come to find out (after the fact) that they're susceptible. It's not good enough to simply say 'eat some spinach raw and steam some' a little bit. It's much better to include plenty of low oxalate greens rather than relying exclusively on spinach. And that's the point of my warning.
@@Albopepper Yes! Thanks warning us. I got stone once and it's the worst!!! Don't eat greger dozen as spinach. Such BAD advice. I limit my spinach to 1 oz per day. The rest is kale. Meanwhile, my docter NEVER NEVER warned me! mjs doesnt know what they're talking about.
Any citrates (potassium/magnesium/calcium) binds oxalates. Calcium citrate binds to oxalate, reducing its intestinal absorption, and citrate in urine inhibits crystal formation, thus reducing the incidence of kidney stones. Mg citrate binds oxalate in the gut and reduces its absorp- tion. Citrate inhibits the formation and growth of calcium crystals. Its use has been advocated both in patients with low urinary citrate excretion and in patients who have had calcium oxalate stones but who do not have this urinary abnormality. Citrate binds with calcium in the urine, thereby reducing the amount of calcium available to form calcium oxalate stones. It also prevents tiny calcium oxalate crystals from growing and massing together into larger stones.
This is what I needed to hear!
Always being reminded how much a struggle getting dark leafy greens in my diet 😆
A small garden box with a variety of greens is the way to go. Cut and come again method of harvesting. Sowing seeds every 2-3 weeks. More than you can ever eat. Fresher and better variety than the store. Almost no cost. Plus gardening is a healthy hobby that reduces stress and promotes a flow state.
Hi Mike. What size garden box do you recommend? Any resources on youtube you would recommend? Thank you.
Mike, how do you start if you know nothing about gardening and all you have ever done is kill plants?
@@2008aa6 Get potting soil, trays and seeds. Grow things that are easy like Florida broadleaf mustard greens, Dino kale, arugula and parsley Certain lettuces are easy as well like Batavian and frisée endive. Compost for a sunny spot and plant them out in a few weeks. Repeat.
@@davidgeorge7443 I like watching Charles Dowding on KZhead. I would have a 4-5 patches of about 6 square feet. (that doesn’t need to be in a box.) A few spots allows you to rotate successive plantings. The key is to be able to keep up with the plants, so a smaller spot is ideal.
Completely agree.
Thank you🤍🤍🤍
Awesome! Thanks!
How cool that nature stops blocking fat when greens are scarce like in winter when you need fat for survival.
Everything on this planet lives in symbiosis. The more humans cut themselves off from nature the more we suffer.
Gracias por compartir 🙏 bendiciones 😊🙏🤗
Very interesting...
Merci !
As always, thank you!
1 minute in an instant pot and kale is cooked to a perfect bright green. For soft greens such as spinach, set it on "0".
I thought the green color was the indicator of high nitrogen (i.e. dietary nitrate) , and then there was lutein, also linked with green color. Quite a coincidence
Do you get the same benefits from raw spinach?
I never lose any water soluble components of my cooked greens. I drink the water they are cooked in. It's pot liquor, without the usual SAD fat and salt in it. It's a great hot "tea". Greens are so vital yet so very neglected.
Lol
In that case it's nice to see the video from Michael Gregger about oxalates from spinach specifically. They are 100x higher than other greens. In that specific case you might want to discard the cooking water.
@@gilvanborges2162 thanks, but I never cook spinach, preferring it raw. I eat a bag per week on average. I think I'm safe, but others might be sensitive.
Ok I had my green shake with spinach and kale. But I don’t have idea how much in quantity and times a day. If someone knows I’d appreciate it. Tvm
This is why dr Goldner’s smoothies heal diseases, feels full all day and can lose weight too….
Started taking wheatgrass pills for other benefits and noticed feeling lighter and less puffy without doing fasting and being less hungry when i take the pills 2x a day and i read about the thylakoids and was found this video
Happy to hear this while I am eating my daily spinach portion 😊 thanks doctor!
Careful! Oxalic acid.
@@misterx3188 can be reduced by boiling and discarding water, but I prefer kale and bok choi anyway
@@ApexHerbivore That's true to some extent it can be reduced, but you discard a ton of nutrients with the cooking water (including some of the thylakoids).
@@misterx3188 thank you for the advise 🙏 ☺️
@@ApexHerbivore I love also Kale and Pak Choi :)
Dr. Greger, thank you so much! This encourage me to keep eating greens! Greetings from Mexico
I'm not disputing the finding- but if i was asked to sit down to a meal after being fed via several lengths of tubing down my throat - i doubt I'd be all that hungry...ileal break or no.
Hmm, I would hope the control had the same done, just with no drip.
Lacinato Kale microgreens are fantastic!
🙂
When I started a plant based diet .. I did eat (& still do) a lot of greens but it works too well suppressing hunger and I dropped too much weight. I was much higher activity at the time. The appetite suppression is even worse when you add nuts and oils. Not sure how to put on weight when I’m not hungry ? I throw in some vegan junk food once a week just so I don’t lose more weight. It’s a very delicate balance Im finding myself in
is there a way to cancel out the oxalates in spinach?
Yes. You can boil the spinach and drain out the water which will leach a significant amount of oxalate. You can consume extra calcium rich foods to try to bind up the oxalate. And research has also shown that fermentation can be used. The bacteria will actually degrade the oxalate compounds.
@@Albopepper What else will we lose (besides oxalates) when we cook spinach and dischard the water? Does it includes the thylakoids?
Good question someone else brought up about frozen greens. Do frozen spinach and kale still have this compound in them?
Yes
As far as I've read, only cooking most vegetables at high temperatures will destroy phyto-nutrients. Fruits and veggies do oxidize of course but obviously freezing will prevent that.
I just finished reading how not to die and am going to read how not to diet... BUT PLEASE HELP can not find it anywhere how much oats is to much. I want to eat my daily whole grains for lunch so I want to eat 1 and 1/2 cup of dry oats for lunch (will soak in water or cook in microwave) but 1 and 1/2 cup of oats is that to much. Some sites said that a person can only eat 100 grams per day but 1 and 1/2 cup is about 160 grams.. is that oke for a woman (ps I have ibs and have only been eating my daily dozen for 2 days and messed up already ;) but still I do feel a bit better. Thanx. From Holland Joyce ps can I eat frozen green kale everyday or is it like spinach dangerous to eat it to often I can I than eat red kale or is kale better not to eat to often? Are saladleafs a good green if I can not eat (green) kale to often? Sorry for the extreem long comment just want to do better to feel better...
I think you're already doing great following the Daily Dozen! Please don't be too hard on yourself. Incorporating new habits takes time and the only certainty is that we will have lots of adjustments to do, until we consolidate our new routines. I hope you'll receive all the answers you need. I'm rooting for you!
@@monica_.Thx for saying that you are melting my heart. I wish you all the best as well.
I’m a holistic nutritionist that also happens to be familiar with the daily dozen. To answer your question about oats, 1 & 1/2 cups of oats a day is more than fine. You don’t really have to worry about any kind of negatives from that much. However, you did mention that you have IBS. But as long as that much oats doesn’t bother your digestion or anything else then 1 & 1/2 cups of oats a day is wonderful! Also, I do shorts and videos on my channel and you seem like a person who may be interested so if you like, check it out! Edit: About the frozen kale. That shouldn’t be a concern either. Kale is low in oxalates so it’s not a worry. The greens that have higher oxalate content to my knowledge are spinach, Swiss chard, and beet greens. Those greens are still amazingly healthy, but probably just don’t go eating bowl after bowl of endless spinach salad. 😁👍🏼
@@LevelUpWellness thanks for your reaction, it just sounds like a lot. Do you know if it is true that if you eat more than 100 gr of oats you could be blocking other nutritions from being absorbed to there full potential? If you google how many oats not to exceed. A 100 grams is already al lot. Do you have any resources where I can find this kind of info? Hope you are having a lovely day. Joyce
That would be 1-1 1/2 cups cooked oatmeal. Figure half that for raw. None of the other grains are measured raw only after cooked same with oats
Does cabbage have thylakoids, even though it isn’t very green?
Chinese cabbages (Gai lan, bok Choi) are very green. A lot easier to chop as well ....
So this this bad for under weight people
Man....these vids are a constant reminder of what to eat and what not to eat.......and why......thank god I take the time to watch them because otherwise I might forget or just simply find myself not aware enough that I better eat more spinach and kale when possible......thanx again for this vid!
Doc, thank you for all you do. 💚
Awesomeness
❤
"Are you a good witch or bad witch? " good fats or bad fats?
No « until you put it to the test » today ? 😱
Not the biggest fan of dinosaur kale, i might try to juice it. Regular kale i love tho.
Can you have too much Kale in your diet?
Too much spinach? YES!
damn i need cheap spinach powder en masse make green drinks
Better take kale. Oxalic acid is no joke.
If it's cheap it's probably fake. Green Vibrance is one of the best green powders. A great value by the benefits but not cheap.
@@lukeweaver9287 You must be new here. Welcome. Just eat real food, skip the highly processed manufactured factory powdered crap. Your body will thank you.
👍
This has been known for a few years now...nothing new.
Broccoli is dark green. Does it contain thylakoids? Hmmmmm. I wonder.
Thylakoids shut up and take my money!
Thanks a lot, but...why is Kyle so bitter?😧🤪
"Fat-blocking and appetite-suppressing"? Sounds like something you should not eat
🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩🥩
🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦🥦
🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮
🤮🤮🤮🤮🤮🤮🤮🤮🤮🤮Eat all the meat you want. I get sick. Always have. Added I am no longer responsible for murdering animals or any sentient animal. You do you. I love my life and love animals. Including my pets. I would never eat my dogs or cats. Enjoy your life. Peace ☮️ 😊
@@kathimiller6289 kinda funny I ate a bit of KFC today and I felt sick Vegetables are the way to go
1:08😂