Lecture Notes: Avocados and Blood Work Analysis

Introduction

• Discussion on consuming 100 servings of avocado in 10 days
• Examination of blood work results

Avocado Fun Facts

• Avocado is a fruit and a berry
• Existed for 50-60 million years
• Spread by prehistoric animals, later cultivated by humans for over 10,000 years
• Originated in South America and Central America

Nutritional Comparison: Avocado vs Apple

• Carbohydrates:
  • Avocado: 13g of total carbs
  • Apple: 23g of total carbs
• Fiber:
  • Avocado has 4x more fiber than apple
• Net Carbohydrates:
  • Avocado has minimal net carbs, Apple has 7x more
• Sugar:
  • Avocado has 41x less sugar and fructose than apple
• Fat:
  • Avocado has significantly more fat (15%), mostly monounsaturated

Blood Sugar Control Analysis

• Glucose: No change, remained in optimal range (65-88)
• Hemoglobin A1c: No change, remained at 5.3
• Insulin: Reduction from 4.2 to 3.9, indicating good insulin sensitivity

Nutrient Intake from Avocados

• Total Calories: 8,684 calories from 104 servings
• Macronutrients:
  • Protein: 102g
  • Fiber: 354g
  • Net Carbs: 96g
  • Sugar: 15g
  • Fat: 801g (mostly monounsaturated)

Fasting Mimicking Diet and Avocados

• Avocados can mimic fasting benefits
• 3-4 avocados/day provide:
  • 868 calories
  • 10g protein
  • Low net carbs and sugar
  • High monounsaturated fats
• Alternative to commercial fasting kits

Nutrient Breakdown

• Vitamins and Minerals:
  • High in fiber, iron, magnesium, potassium, and multiple B vitamins

Inflammatory Markers

• HSCRP (High Sensitivity C-Reactive Protein): Reduced from 0.83 to 0.22
• Homocysteine: Reduced significantly, indicating lower inflammation
• Ferritin: Decreased, indicating reduced inflammation

Cholesterol Panel

• Total Cholesterol: Reduced from 239 to 211
• LDL: Reduced from 154 to 117
• HDL: Increased from 69 to 72
• Triglycerides: Reduced from 72 to 68

Detailed Cholesterol Insights

• LDL Particle Count: Reduced from 1,232 to 1,009
• Small LDL Particles: Reduced from 354 to 194
• Average Size: Increased, indicating healthier profile

Conclusion

• Lifestyle changes can rapidly affect metabolic health
• Avocados provide significant nutritional benefits
• New course available for understanding blood markers and health management

Additional Resources

• Information on blood work and health courses available
• Holiday packages for health gifts

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