Bariatric Surgery Success

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#45 Cold-Brew Coffee: Will It Affect Your Cholesterol? Apr 28, 2021

Show notes

Move over latte. People want cold-brew. It’s trendy and continues to grow in popularity. Is it just a fancy name for traditional iced coffee or how is it different? Does it affect your cholesterol level? What cold-brew is, how it’s made and what you need to know about your cholesterol in this week's podcast.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 45. Most of my career I’ve worked in some type of media, particularly radio where I did morning drive nutrition spots for over 18 years. That’s what lead me to start podcasting and ultimately to this podcast. I created Bariatric Surgery Success to provide you with life-changing information based on science along with simple strategies and tools to help you be successful in your transformation and your journey. You’re in the right place and I’m glad you’re listening.

I want to give a shout out and say thank you this week to Jo for her comment on Facebook. She said: “Thank you for this podcast, it’s the best one out there xx”. And I say, you made my day Jo.

Have you ever taken coffee that’s been sitting around too long and added ice to make your version of iced coffee? Traditional iced coffee is regular coffee brewed hot and then cooled down. But cold-brew coffee is just the opposite. You use water that is room-temp or chilled and then the coffee steeps slowly over time usually 20-24 hours to get the caffeine and the flavor. Cold-brew needs more ground coffee to get the flavor than traditional brewed coffee. Usually it’s concentrated and then diluted with milk, cream or water.

When it comes to taste, cold-brew is milder and less acidic since cold water doesn’t dissolve coffee as well as hot water. Traditional coffee can be bitter from the heat which oxidizes the coffee oils and acids. If you have heartburn, you may find cold-brew easier to tolerate.

So you might be thinking. Is the caffeine content different? This answer isn’t straightforward. According to Coffeechemistry.com cold-brew coffee uses a higher coffee-to-water ratio than traditional coffee. So even though the cold-brew method extracts less caffeine, the higher amount of coffee used in the brew process likely compensates for the difference in solubility. Other factors such as time, temperature and grind size, can also affect the amount of caffeine.

Just a quick review if you’ve had bariatric surgery, the current science, which has been out for a while now, says that caffeinated fluids are as good as other fluids for keeping you hydrated. In fact the American Society for Metabolic and Bariatric Surgery who makes many recommendations for care after surgery suggests avoiding caffeine for at least the first thirty days after surgery while your body is still sensitive and healing and then checking in with your bariatric dietitian or surgeon if you want to add caffeine back to your diet. If you add caffeinated coffee back to your day, you may want to start with a caffeine-decaf mix. See how the caffeine affects you and then gradually work your way to full throttle on the caffeine. You can also go back and listen to podcast #34: The Buzz on Bariatric Surgery and Caffeine.

What about your cholesterol level? You may have heard that some coffee brewing methods push cholesterol up. Remember that coffee doesn’t contain cholesterol but might affect how the body produces it. A review of studies looking at coffee consumption and blood lipids or blood fats, particularly cholesterol, found that filtered coffee had very little effect on the cholesterol level. Now consumption of unfiltered coffee can increase both your total cholesterol number and the lousy LDL cholesterol but remember, unfiltered coffee is a different method of brewing. It’s not cold brew. Cold brew typically uses a filter.

Coffee contains substances called diterpenes that are tied to increased cholesterol. The use of paper filters will trap most of these. So if the coffee has been filtered, there’s little effect on the cholesterol level. These diterpenes are strongest in coffee where the grounds have the longest contact with the water during brewing and no filtering.

So the best thing to do is to use a filter. Here’s a fun spin on cold brew to try if you like more of a latte. Take a cup of cold brew and add a splash of milk, some protein powder and a dash or two of cinnamon and blend like crazy. Remember, wait a good 30 days after surgery before you add back caffeine or coffee, discuss with your medical team and get the go ahead. Add it back slowly.

Be sure and sign up for the Breaking Down Nutrition newsletter on our website, BreakingDownNutrition.com. Also, I have a new partnership with ProCare Health. You may already know their line of bariatric multivitamins, calcium and protein products. The newsletter is where you’ll find discount coupon codes. Have a question or comment for me? Contact me thru the website or hit reply to my newsletter with your question.

Be good to yourself. You’re worth it.

#44 How to Eat for the Long Haul after Bariatric Surgery, Part 2 Apr 21, 2021

Show notes

Did you know that not all protein sources are alike? Some are better choices than others if you’ve had bariatric surgery. In part two of eating for the long haul after bariatric surgery, let’s talk about five more specific tips that can make a difference in the success of your journey.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 44. In part one of eating for the long haul, we talked about focusing on small bites, eating only until comfortably full versus stuffed, dividing your meals and total calories, keeping yourself accountable and eating protein first.

Did you notice that a number of our tips in part one deal with being mindful and paying attention to details you may have ignored before? These tips work for everyone, not just if you’ve had surgery, even your family members. They’re strategies for building and keeping a healthy lifestyle. And remember, don’t think of the way you eat as a diet. It’s really a bariatric lifestyle of making behavior changes and tweaks in what you choose to eat so that you prevent weight regain, eat good food that the whole family can enjoy and make sure you don’t feel deprived. Real food, not diet food.

Tip #6 Let’s do a deeper dive on protein. Not all protein sources are alike. Protein is made up of amino acids which are often called the building blocks of protein. There are nine essential amino acids we need from food. After bariatric surgery, your primary goal is to get high quality protein sources with these nine amino acids so that you meet your nutritional needs. Your need for quality protein is and always will be high while your need for calories is lower. There are many good protein sources from plants but because of your need for high quality protein with all nine amino acids and with lower calories and less carbs, animal-based proteins such as seafood and fish, poultry, beef, pork, eggs and dairy along with plant-based soy protein are better choices. These high quality protein sources are known as complete proteins because they contain all nine of the essential amino acids your body needs in the right amounts. Don’t miss those last four words…in the right amounts.

Plant-based proteins such as lentils, split peas, beans including pinto, black or kidney and nuts and seeds are considered to be incomplete proteins, as they lack one or more of the essential amino acids that your body needs. Yes, they contain protein but are higher in carbs although they do contain the type of carbs you want called complex carbs with fiber. Nuts and seeds are high in fat, but heart healthy fat typically. What to do? You can still work them in your diet as they are so nutritious but with a close eye on portion size and grams of carbs. Think of the protein in them as a bonus to the complex carb and fiber.

Tip # 7: For every 100 calories you eat, a minimum of 10 grams or 10% should come from lean, high quality protein sources. For example, let’s say you drink a protein shake with 200 calories. It should contain how many grams of protein? 20 at a minimum or 10 grams per 100 calories. So if the drink has 25 grams of protein, you would be in good shape.

Tip #8: Ditch the grazing. You know what I mean. Picking up food to munch on it just because. Because it’s a bad day, someone was a jerk at work and made you mad, your favorite TV show is on, or some person made a rude remark that upset you. Unfortunately in this world, these things probably won’t stop happening so how you respond becomes much more important. What matters is you and your success…period. The problem with grazing for all of us (or emotional eating as I call it) is that we tend to feel even worse after we eat to cover our emotions. Plus what do you typically graze on? Not lean chicken or tuna but more likely chips or ice cream or some type of candy. Finding another outlet that doesn’t involve food is critical. Read a book, take a shower, walk, call a friend, just don’t graze or emotionally eat.

Tip #9: Choose smart carbs and limit the total grams per day to 90-130 depending on how far out from surgery you are and what your dietitian suggests. Often at six months out, the carb suggestion will be around 90 grams a day working up to 130 grams over one year down the track. However this can vary with the surgery so a carb discussion with your dietitian is one to put on your list. Smart carbs mean vegetables, fruit, whole grains, beans and lentils that contain fiber and are referred to as complex carbs versus refined or empty-calories carbs that we mentioned above in grazing. You know the ones, the goodies we tend to reach for under stress.

Tip #10 Focus on fluids to stay hydrated and to help prevent constipation. Do you remember your fluid needs? At least eight cups 64 ounces or 2 liters. And when? Before and after meals, not at the same time.

I know this seems like a lot to learn but you’ll get it in no time. Think of it for what it is…healthy eating with a bariatric spin on it to go the long haul. Be good to yourself. You’re worth it.

#43 How to Eat for the Long Haul after Bariatric Surgery, Part 1 Apr 14, 2021

Show notes

Have you been thinking: “I made it thru these 6-8 weeks after bariatric surgery but I’m not so sure I want to go back to a so-called regular diet of real food. I don’t want to regain weight.” I hear you and I have 10 helpful tips. Let’s talk about five of them today in part one.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 43.

This week, I want to give a thank you shout-out to Lyolka. She gave the Bariatric Surgery Success podcast a 5-star review on Apple Podcasts and said: “Thank you for the very helpful tips! I’m getting ready to have surgery and your podcast really helps me to learn more! Great format, not too lengthy, straight to the point. Love the energy and enthusiasm in your voice!” These reviews mean a lot to me. Your feedback is exactly why I do the podcast. If I’m not helping you, then I don’t need to be doing it. I so appreciate your time to share your thoughts. And speaking of getting to the point, let’s go.

Over the last 6-8 weeks your diet has morphed a lot starting with clear liquids and progressing to a soft diet. You did it. Now you are ready to think about how you’re going to eat for the long haul. Your decision to have bariatric surgery was a big deal. It’s not over after the first weeks of healing and constant tweaks in what you eat and drink. You’ve progressed and are now ready at this point to transition to a regular, healthy, balanced and let’s not forget tasty way of eating. I mention tasty because food nourishes the body from a nutrition standpoint but food also nourishes the soul and is about enjoyment of life, the time and tasty meals shared with family and friends.

Moving on from soft foods to regular foods is so important. You’ve had surgery, yes, and you will eat less because of it, true, but you will still eat regular nutritious foods that help provide your body with A-Z nutrition and satiety or that feeling of fullness.You want to move forward from liquid meals and only soft foods. Why? Regular foods help prevent the weight regain you are worried about. How? Regular food, especially those foods that contain protein and fiber are more filling and satisfying than liquids so you feel full on less. You feel full on less food. Also and equally important is that we’re talking about the rest of your life here. Diets don’t work and never have. Learning to eat well and make smart choices does. A bariatric diet is not a diet from the viewpoint of drop the “t” and you feel like you’re going to die. Instead, it should be a bariatric lifestyle of behavior changes and tweaks in what you choose to eat so that you prevent weight regain, eat real food that the rest of the family can and will eat, and you don’t feel deprived. Real food, not diet food.

At the risk of sounding like a message on replay, remember that your surgeon or surgery center may have their own nutritional regimen for you to follow depending on your surgery so check in with them if you have any issues.

This week in part one, let’s look at the five of the 10 tips to eat for the long haul.

Tip #1: It’s so easy to take big bites of food and a habit most of us could benefit from changing. As you start to practice mindful eating, be aware of your bites and make them small. Chew them well, especially since liquids are consumed when? 15-30 minutes before a meal or 30 minutes after. This is easier to do if you sit down, relax and enjoy your food versus a gulp and go.

Tip #2: Stop eating when you’re comfortably full not stuffed. It’s a hard habit to change as we are use to eating until we feel stuffed. Feeling stuffed won’t make you feel good and can have a negative effect on your surgical outcome. This tip will also require you to begin to pay closer attention and listen to your body. More mindful eating techniques. If you retrain yourself to eat slowly, you’ll start to become more aware of when you’ve had enough.

Tip #3: Divide your food into three meals and one or two snacks which will total somewhere between 900-1000-1200 calories per day. This calorie level will depend on your physical activity level, sex, age, surgery progress and what your bariatric dietitian feels is right for you based on your personal health parameters.

Tip #4: Decide how you want to monitor and keep yourself on track for success. In order words, some dietitians suggest you track what you eat daily so you know the calories you’ve consumed, others suggest count grams of macros, particularly protein and carbs, other say weigh and measure your food or use portion containers and forget the rest. I’ve found thru the years that what works is the method you prefer and will actually do. All of these can be successful as well as a mix. You can use small plates and bowls or products that are marked to help you know and see the portion size. You can track only fluid and protein intake on an app. Decide what is best for you and put it into action. Why? Personal accountability works. Also get into my private Facebook group. It’s called Bariatric Surgery Success with dietitian Dr. Susan Mitchell We’re all about accountability and helping each other.

Tip #5: Eat your protein food sources first. Long term success and the health of your body depend on an adequate intake of protein today, tomorrow and each day down the track. One big reason to reach your protein intake each day is that protein supports your metabolism. The more muscle you have on your body, the higher your metabolism rate will be and the more calories your body will burn. Aiming for that 60-90 grams of protein per day will provide the amino acids in the protein to your muscle mass and the myriad of other body processes where protein plays a role such as the formation of hormones, enzymes, and immune system antibodies to help your body function as it should. Remember you are dividing this total amount of protein over the day. To help you plan, 60, 80 and 90 grams of protein are equal to 240, 320 and 360 calories out of your daily total of somewhere around 1000 calories.

When you have protein food sources at every meal and snack, you’ll start to notice that you’re not as hungry and feel comfortably full on less food. You might be wondering about high-protein liquid supplement drinks or powders. I recommend meeting your protein needs with food when possible for the reasons we just talked about, feeling satisfied particularly. But I also know on some days it can be difficult to get the grams of protein your body needs without a protein drink as they’re so convenient and make a good snack or backup meal plan. They will help meet your protein needs for sure but you may not feel satisfied enough. Pay attention and see.

By the way, I have a freebie guide on how to add protein to your diet. You can download it from the my homepage BreakingDownNutrition.com

Remember mindfulness. Pay attention to how you feel as you eat. Listen to your body. This may be totally new and that’s ok. Most of us haven’t listened to our bodies as we should but it’s never too late.

In part two, we’ll talk about why all protein sources are not alike and 5 more tips to eat for the long haul. Be good to yourself. You’re worth it.

#42 What to Eat in the Weeks Following Bariatric Surgery Apr 07, 2021

Show notes

You’ve had bariatric surgery and your new journey has begun. It’s an exciting time, isn’t it, but can also be a time of confusion and uncertainly. What do you eat now? Next week? Next month and down the track? I have tips for you to try and suggested recommendations for the best outcome in these first 6-8 weeks.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 42. I like to give a shout out to Nick, who had this to say about the podcast: “Have enjoyed listening to your podcasts - really great to have information directly relevant to bariatric surgery related eating” Thank you, Nick. I often hear that after surgery it’s so confusing as to which direction to go. I’m glad to help and to know that the information is relevant. Thank you for listening Nick and thank each of you for listening and sharing with your friends.

Your diet is going to morph a lot in the next days, weeks and months as your body heals from the surgery. What you eat will change as the days and weeks pass by. Let’s focus on the initial six-eight weeks following your surgery. Remember that every surgeon or surgery center may have their own nutritional regimen for you to follow depending on your surgery. Today’s information will work in tandem with that information but if you have any questions specific to your case, always circle back to your surgery center or office.

Think of your next six-eight weeks as a gradual progression in terms of food texture and consistency. Immediately following your surgery, your diet will be room temperature clear liquids or basically anything you can see thru for 24-48 hours up to 4 days. You will slowly be working your way to up to 8-12 cups/day or about 2 to almost 3 liters of water and other liquids. You’ll start with small sips every 15 minutes as tolerated and build from there. Did you know that dehydration is the main reason for re-hospitalization after bariatric surgery? That’s why fluids are so important to start your journey off right.

Clear liquids don’t include carbonated beverages as they tend to introduce air and cause discomfort…something you do not want right now. Water, diluted fruit juice, protein water, broth, bouillon, low-sugar clear protein drinks, all work during this initial phase. Protein waters and low-sugar clear protein drinks are a good way to start adding protein back in to your diet from the very beginning.

If you have no issues, somewhere between days 3-7 you’ll add other liquids, called full liquids that you can’t see thru, such as milk, soy milk, and sugar free drinkable yogurt as you continue to heal. Milk, soy milk and drinkable yogurt all contain protein So you can see you’re starting to include protein sources right away as you did with the clear liquid protein drinks. You may also drink high-protein low-calorie liquid supplement drinks with 20 or more grams of protein and around 200 or less calories. You can also try powders that you stir into milk to meet your protein requirements during this full liquid phase. How many grams of protein should you have each day on full liquids? Aim for 60-70 grams total so read the nutrition labels closely. Look at the serving size and then how many grams of protein are in that serving. Try to keep your carbohydrate intake around 50 grams per day. For example if you’re having a blended, drinkable vegetable soup, again, check the nutritional label and see how many total grams of carbs are in a serving. If you drink half a serving, cut those numbers in half.

Depending on your surgical center you may stay on full liquids 1-2 weeks while other centers suggest up to 21 days or about 3 weeks. So, how are you doing? Hanging in there? I know you can do this tough work. Keep going.

After these 2-3 weeks on a full liquid diet, it’s typically time to move on to a pureed then mashed, soft diet such as scrambled or boiled eggs, soft meatballs, vegetables that are cooked and peeled (notice the word peeled for right now) and soft peeled fruit…again peeled for right now. The ideal way is to start with smooth, blended or pureed foods and work you way to foods that are more mashed than blended and then to soft foods.

Tip 1: you will fill up much more quickly than you did before surgery so eat your protein food first and chew it so well that it becomes pureed almost like baby food in your mouth. You still want to eat that 60-70 grams of protein a day so starting with it first helps you be successful with that daily goal.

Tip 2: don’t miss this…now is the time to separate liquids from solid food. What does that mean? Drink your beverages 15-30 minutes before you eat and 30 minutes after you eat. Why? Your capacity for food is much smaller and you want to get in the needed calories and nutrition for your body. You will accomplish this more easily by separating liquids from food and will not have as many side effects. Remember 8+ cups of water or 2 plus liters is what you are aiming for each day along with your food.

At 4-6 weeks out from surgery and you are doing well, it’s about time to add some solid foods to your diet including legumes (or all types of beans and split peas cooked soft), fresh vegetables, fresh fruit and a small amount of starchy foods such as baked or mashed potatoes, corn or peas. Notice when we talk about carb foods such as fruit, veggies or potatoes, we’re not talking about more refined carbs like candy, cakes, cookies, etc. Why? These refined or also called simple carbs set you up for dumping syndrome that occurs if you eat foods high in sugar and fat. Symptoms of dumping syndrome include light-headedness, sweating, rapid heart rate, cramping and abdominal pain, nausea and diarrhea. That’s the last thing you want right now as you are healing.

About 6-8 weeks have passed now and you did it. You’ve progressed and are now ready at this 6-8 week point to transition to a regular, healthy, balanced diet. This step is so important. You’ve had surgery, yes, and you will eat less, true, but you will still eat regular nutritious foods that provide you with broad spectrum nutrition and satiety or that feeling of fullness. Did you catch that? One of the big reasons to move forward to healthy regular foods is to help prevent weight regain and feel satisfied from the various foods that you eat. So if you’re thinking, Oooh, not sure i want to go back to real food, that’s what got me in trouble to start with and I don’t want to gain weight, remember that your focus is on real healthy nutritious and tasty foods yes, but also on smaller portions and foods that are lower in calories. If you are dealing with any pain, nausea or vomiting be sure and consult your bariatric dietitian. We’ll be talking about what a healthy diet and lifestyle for the long haul look like in an upcoming podcast. Well done, pat yourself on the back for me.

Don’t forget to join me in the NEW private FB group …the Bariatric Surgery Success community. This is a great place to ask questions about your diet and the things we talk about in the podcast like today. You’ll see the link to join in the weekly newsletter or you can join right now from the website Breakingdownnutrition.com You’ll see the JOIN button on the homepage. AND if you’re not receiving the newsletter, sign up while you’re on the homepage. You’ll be the first to know about new podcast episodes, freebies and other resources. Have a good week and I’ll see you in the Facebook group.

#41 5 Nutrition Steps to Prepare for Bariatric Surgery Mar 31, 2021

Show notes

Congratulations, you’ve made a big decision to have bariatric surgery and begin a new journey for your health. Way to go. Bariatric surgery is a terrific tool to help you lose weight. But keep in mind from the very beginning that it’s not the sole answer. Surgery is just one of the spokes in the wheel to success. Hand in hand with surgery is your lifestyle and the willingness to make changes that become part of the way you live from now on. Begin to prepare for surgery with these five steps to get you in the best place possible from a nutrition standpoint.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 41. Recently in the podcast 3 Surprising Health Benefits of Chocolate, we talked about how surgery doesn’t change your brain or desires for certain foods. Part of successfully incorporating the occasional chocolate in your eating plan is understanding and practicing mindful eating or being aware of what you eat, why you eat it and how much you’re eating. So if you haven’t grabbed my Freebie, 6 Tips to Eat Mindfully, be sure and do that now. I’ll put the link in the show notes but you can also find it on my homepage Breaking Down Nutrition.

Link for Mindfulness Freebie: https://bit.ly/3mMS3wM

Depending on where you have surgery, your surgical center may have a pre-surgery nutrition evaluation with a dietitian and maybe a pre-surgery diet and supplement schedule. Be sure and follow these guidelines closely and whatever else they suggest or require. Additionally let’s look at five steps you can do now. Remember that these changes to your behavior and lifestyle not only benefit weight loss but can substantially improve related health issues such as diabetes or non alcoholic fatty liver disease or fat in the liver.

1. Start now to become aware of how much you eat and get a good estimate of the number of calories you consume each day. How to do this? I love using an app on my phone/online or both whichever is easier for you. There are many to chose from. Three of my favorites are NutritionIX, Lose It! and My Fitness Pal. I’ll put the links to these three in the show notes. Ok, so your thinking, really, what a pain in the patootie. I hear you but will tell you, once you start (if you’re honest with yourself), a food record kept for a week or two, ongoing if you want, is a real eye-opener. The caveat here is being honest with yourself. We have a tendency to log what we feel good about and not the real stuff right? Don’t miss this. Log the real stuff, what you really eat and how much. To make lasting lifestyle tweaks you want to see patterns. For example, do you snack at night most every night in front of the TV? Do you eat when you’re stressed? Do you reach for goodies when you’re upset? If you log what you eat along with what’s going on when you eat it, you’ll start to see trends. These trends are the key to your journey and behavior changes. Why does this matter? Finding your patterns and then working to make behavior changes will help prevent that dreaded weight regain that you hear about and hate.

Food Record Apps:

NutritionIX

LoseIt!

MyFitnessPal

2. Start cutting back now on beverages with added sugars such as soda. If beverages with added sugars are a part of your lifestyle, you may notice weight loss when you cut down. Significantly increase the amount of water you drink daily as you cut back on the sweetened beverages. Dehydration following surgery is a common issue so get used to drinking a lot of water now. OK, you get sick of plain water. I hear that often. Instead of flavored carbonated water which you’ll be cutting out before and after surgery, add slices of orange, lemon, lime, cucumber or pieces of fresh basil to add flavor. How much should you drink? Aim for 64 ounces a day or almost 2 liters.

3. Start to pay attention to portion sizes. When you start a food log, you look at what you eat, how you feel when you eat it and also at how much you eat. This is where mindfulness or mindful eating comes into play. Change doesn’t happen overnight. You’ve likely been eating a certain way for a long time so remember one small step at a time that becomes a new behavior or lifestyle for you. Don’t expect perfection or you’ll set yourself up for failure as you’ll feel like you can never do this. You can, you can do it. It takes time and that’s OK. It took time to get where you are and this is the beginning of a new journey not an overnight unrealistic success story. Don’t expect it. What to do. One of my strategies is to use a salad plate instead of a dinner plate as well as a small glass. Food on a small plate looks like a lot and reduces the feeling of deprivation. Same with the glass. So put the dinner plates away now and begin to watch portions. Make them smaller.

4. Start on bariatric supplements. You’ll likely receive a list of vitamin and mineral supplements to take. In the past, we didn’t have good bariatric products so regular over the counter supplements were suggested. Today, there are numerous high quality bariatric supplements to meet your needs. Consider starting a good bariatric multi vitamin-mineral supplement. You may need additional calcium, vitamin D, iron and vitamin B-12 so have this discussion with your health care team. If you missed it, listen to podcast number #33 5 Things to Know about Vitamin D, Bariatric Surgery and Your Bones The podcast will give you more information on how much vitamin D you need.

5. Start to be picky about your food choices. Cut back on foods that are highly refined meaning they’re typically low in fiber and/or high in added sugars and fat such as sweets, candy, cakes and cookies along with chips, bagels, white rice and white bread. Choose more fresh fruits and veggies, nuts and seeds, whole grains and lean protein choices such as beans, salmon, tuna and turkey or chicken. Remember there are no good or bad foods only more healthful choices. When foods are labeled good and bad, you start to feel good and bad about yourself because of what you chose to eat. Listen closely. Food does not make you good or bad, remember that. It’s just food and you can make smart choices.

Don’t forget to join me in the NEW private FB group, the Bariatric Surgery Success community. You’ll see the link to join in the weekly newsletter or you can join right now from the website. You’ll see the JOIN button on the homepage. And if you’re not receiving the newsletter, sign up while you’re on the homepage. You’ll be the first to know about new podcast episodes, freebies and other resources. Have a good week and I’ll see you in the Facebook group.

#40 3 Surprising Health Benefits of Chocolate Mar 24, 2021

Show notes

Guess how many pounds of chocolate the average American consumes yearly? Over 11. My girlfriend said she’d rather have chocolate than sex. Good thing her passion for chocolate comes with surprising health benefits and a melt-in-your-mouth flavor.

Chocolate’s always been popular for its taste and mouth feel. It’s been deemed the most craved food. Personally I never met a chocolate I don’t like…well, white chocolate but then technically, it’s not really chocolate.

The idea that dark chocolate is good for health is not new. Think about red wine and green tea. They are good for you because they contain compounds called flavonoids or naturally occurring plant substances which have health benefits.

Guess where these flavonoids are also found naturally? Cocoa beans and chocolate.

Chocolate benefit #1: these naturally found flavonoids in chocolate may improve blood flow, reduce blood pressure and lower lousy or LDL cholesterol.

Chocolate benefit #2: You’ve no doubt heard the word microbiome or in this case I’m referring your gut. It seems that beneficial microbes in your gut feed on chocolate, ferment it and produce anti-inflammatory compounds which may decrease inflammation of heart tissue and reduce long-term risk of stroke.

Chocolate is also a source of fiber. The undigested fiber in cocoa is broken down in the gut and can be combined with prebiotics to also produce anti-inflammatory compounds. The good news is that the number of healthy gut microbes increases and the less healthy microbes decrease.

Chocolate benefit #3: Dark chocolate also contains the beneficial minerals iron, magnesium, potassium and phosphorus.

Here’s where it becomes important for you to make smart decisions. You’ve had surgery but that changed didn’t change your brain nor the occasional desire or craving. So even after bariatric surgery when you’re back to eating regular food in smaller portions, you’ll likely have the occasional desire for chocolate. So what to do? Depends on you. If you skip the chocolate are you ok with that? If so, fabulous. Or do you feel you have denied yourself of something you really love? What happens if you continually deny this desire for chocolate? In my experience it’s not unusual to give in and eat way more than if you have allowed yourself that small piece when you wanted it. So back to making that smart choice. First, remember that added sugars and sugar alcohols can cause dumping syndrome. Everyone is different but for many, it doesn’t take much added sugar to start symptoms. The caveat here is that the benefits of chocolate can turn ugly by the addition of less healthy ingredients such as added sugars or sugar alcohols, trans fat or hydrogenated fat, and butter oil and coconut oil, both of which contain a lot of saturated fat. So it’s up to you to be the label sleuth and look at the Nutrition Facts label and closely read the ingredient list of different chocolate. The longer the ingredient list, the more likely it is that less-healthy items that have been added will take away from the cocoa’s or chocolate’s potential health benefits and potentially kick off dumping. Choosing a small piece of your favorite dark chocolate is the smartest way to go. You’ll get that fabulous flavor and mouth feel. Plus if you compare chocolates, you can find numerous good quality ones with few added ingredients you don’t need. Again, remember what can happen if you really want chocolate and deny yourself over and over. You’re likely to have a craving that results in eating a lot more chocolate than you need and probably chocolate with added ingredients you don’t want. Instead just allow yourself a small piece when you really want it. Yes give yourself permission to have it and enjoy it. N0 guilt. Then you control the portion, get the benefits and don’t end up overeating on chocolate filled with added ingredients you don’t need. And you keep dumping syndrome out of the picture as well.

Whether you prefer chocolate to sex or not, you can enjoy dark chocolate for it’s fabulous taste, reap the potential health benefits and work it into your eating plan by using these smart strategies.

Don’t forget to join me in the NEW private Facebook group: Bariatric Surgery Success community. You’ll see the link to join in the weekly newsletter or you can join right now from the website BreakingDownNutrition.com You’ll see the JOIN button on the homepage. If you’re not receiving the newsletter, sign up while you’re on the homepage. You’ll be the first to know about new podcast episodes, freebies and other resources. Have a great day!

#39 Why am I STILL so Hungry after Bariatric Surgery? Mar 17, 2021

Show notes

Have you gone thru bariatric surgery only to find that you’re still hungry more often than you thought you would be? Why are you hungry? I have some interesting new research to share about our brains and why we eat.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 39. Don’t forget to join me in the NEW private FB group…the Bariatric Surgery Success community. You’ll see the link to join in the weekly newsletter or you can join right now from the website. You’ll see the 'join' button on the homepage. If you’re not receiving the newsletter, sign up while you’re on the homepage. You’ll be the first to know about new podcast episodes, freebies and other resources.

The one thing about science is that it’s constantly changing. That’s a good thing as research teaches us more and more, but it can be frustrating too. I remember as a young dietitian my Dad had been put on a heart healthy diet which, at the time, severely restricted eggs. This was before we knew that it was the total saturated fat in our diet that was more important than the cholesterol in an egg. I remember trying to share this new research and diet changes with my Dad who wouldn’t hear of it. He had been told one way and that’s the way it was. After all what did I know, I was just his baby girl.

Throughout the pandemic, you’ve no doubt heard that the science keeps evolving as we learn more about the virus. Well it keeps evolving in the field of nutrition and obesity medicine too. And some of what we’re finding out gives us new insight into that dreaded weight regain after significant weight loss and after bariatric surgery.

Obesity has always been considered an outcome of eating too much. So much ugly goes with that idea such as weight bias, shaming, bullying or the assumption of a lack of self control. Sure your genes, the environment and the amount of calories eaten do all play a role. In fact, the intake of macronutrients like protein and carbs can affect the production of neurotransmitters or brain chemicals like dopamine and serotonin that then affect appetite. The amount of protein and carbs that you eat are important but should not be the only focus. New research suggests that perhaps overeating does not cause obesity. Overeating does not cause obesity but rather the disease of obesity causes overeating. Let me repeat that… overeating does not cause obesity… but rather the disease of obesity causes overeating. Research suggests that obesity is a disease and should be treated that way. It’s a disease that causes a malfunction or dysfunction from the medical view point in the regulation of your appetite and it’s connected to the brain.

New emerging research suggests that signals which physically tell us we’re hungry or we’re full are controlled by your brain. It appears that the brain is not only involved in regulating hunger and feeling full but also with eating for pleasure or what’s called hedonic eating. Hormone regulation is controlled by the brain and this hormone regulation plays a large part in appetite control. In obesity, there seems to be a malfunction in these signals that the brain’s sending out.

Maybe you’ve heard of hormones called leptin and ghrelin? When your stomach is full, the brain signals for the release of leptin as a appetite control. In obesity, this signaling has its wires crossed and is not working correctly. This may lead to being hungry and overeating when you’re actually full. The hormone ghrelin is tied to stimulating the desire to eat and it may work overtime. (Let me mention that one of the benefits, at least short term, of sleeve gastrectomy is a decrease in the production of ghrelin due to the removal of a significant part of the stomach resulting in a decrease in appetite.) And guess what happens as a result of these messed up signals? You never feel satisfied and feel that constant hunger. Don’t miss this as it’s really important to know. When you lose significant weight as you have thru surgery, the opposite of what you think should happen often does. You think you should feel full and not as hungry but that malfunctioning signal that tells you that you are full isn’t doing it’s job and the hunger hormone ghrelin often increases. No wonder you’re frustrated but now you and we as health care providers are beginning to understanding why this may happen.

Additional research suggests that GLP-1 (whose real name is glucogon-like peptide-1) may have an important role in regulating appetite as it can also acts as a hormone. It’s a player too in signaling with the brain whether you’ve had enough to eat or you’re hungry. What’s really interesting is that medications using this GLP-1 may be good news for a malfunctioning appetite. And some of these are on the market now and are used in the treatment of diabetes.

Weight regain is a big issue after significant weight loss and weight loss surgery. It’s not unusual to see weight regain a year down the track following a large loss. Why? One of the reasons may be that the body is releasing more hormones that make you think you’re hungry. When you lose weight, the body will work to regain the weight unless this appetite regulation or signaling starts to function correctly. Don’t get me wrong, behavior change, exercise, healthy eating, realistic portions, and the right percentage of macronutrients like protein and carbohydrate all continue to be important part of your journey. But there are potentially more options in the form of medications that may end up playing a role too and partnering with these others lifestyle changes. Think of it like high blood pressure or diabetes, sometimes lifestyle changes are not enough and medication is needed. When obesity is treated as a disease, it’s the same thought process. Sometimes lifestyle changes are not enough. As we learn more about the many hormones related to weight and how their levels are affected, I can’t wait to see what new developments continue to come forth to work along with behavior changes and nutritional strategies. New developments that will hopefully add additional options to help with weight regain. I’ll keep you posted as I hear more.

#38 Blocked Up? 3 Tips to Deal with Constipation after Bariatric Surgery Mar 10, 2021

Show notes

Are you feeling blocked up? You know, constipation. Last week we had a discussion in the new private facebook group about what a pain constipation can be after surgery or any time. Let’s talk about some tips to help relieve it.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Bariatric Surgery Success podcast episode number 38. This is the first podcast under the new name but you shouldn’t have any trouble locating it. The feed to your favorite podcatcher remains the same and it will continue on where Beyond Bariatric Surgery left off. It’s been a frantic few weeks so if you’re having an issue with anything, let me know. You can contact me easily thru the website. You’ll see the contact us link at the top of the page.

Website: Breaking Down Nutrition

Don’t forget to join the NEW private FB group, the Bariatric Surgery Success community. You can join right now from the website as well. You’ll see the JOIN button on the homepage.

Last week in the new private Facebook group, there was a lot of dialogue on constipation. You’re probably thinking…really…you sit around and talk about pooping. If you’ve had trouble pooping since surgery, you know why we’re talking about it. It’s one of the most common complaints after surgery especially sleeve gastrectomy and lap band according to my bariatric dietitian colleagues who work with bariatric surgical centers. Depending on your surgery and your body, your bowel movements may or may not be the same as before surgery which is typically a normal side effect. Before surgery, maybe you had a poop daily but after you may be going only every other day. Remember, you are your own unique person so if you’ve not had a bowel movement in several days or if having a movement becomes painful or uncomfortable get back in touch with your surgical center and physician. Most have their own protocol for constipation depending on how far out from surgery you are and what type of surgery you had. It’s not unusual to need to take a stool softener for the first month or so after surgery but again ask what the suggested protocol is for your specific situation.

Do you feel like you’re on a roller coaster you can’t get off and go back and forth between dumping syndrome and constipation? Dumping syndrome is related to the type and amount of carbs that you eat. Remember you can listen anytime to podcast number #32 on 4 ways to prevent dumping syndrome from dumping on your day. There’s also a freebie with some great tips just waiting for you…download it on the homepage.

Podcast: #32 4 Ways to Prevent Dumping Syndrome from Dumping on Your Day

Website: Breaking Down Nutrition

But if constipation makes you feel like a cement block is in your gut, let’s talk about how to help relieve it from a nutrition perspective. Constipation can occur for a number of reasons. Run thru this checklist with me and ask yourself how many of these speak to you. Any or all of these items can increase the chance that you’re constipated.

Here we go…

Are you eating less food?

Are you taking an iron supplement?

Are you abdominal muscles weak?

Are you taking pain medications?

Are you drinking less water and other fluids than perhaps your body needs?

Is your exercise or activity level down?

Is your diet missing foods high in fiber?

How many of these did you answer yes to?

Looking at constipation from the nutrition perspective, typically about one month after bariatric surgery you can start to increase your consumption of higher fiber vegetables, beans and lentils which help prevent constipation and work to help with regular bowel movements. Typical fiber intake goals range from 25-30 grams daily or about 15 grams for every 800-1000 calories you eat. A gastric band, sleeve gastrectomy or gastric bypass greatly reduces the ability to consume large amounts of fiber-containing foods so you know that it can be challenging to get enough fiber day to day. It becomes really important to choose as many high fiber vegetables and fruit along with lentils and beans as you can when you start adding them your diet. By the way, lentils and beans have an added bonus of containing protein. An overall bonus of fiber is that it makes you feel more full and is helpful in combating weight regain. Nuts are also a nice source of fiber but portion size is super important since they’re so high in calories.

Ok a little science 101. I know it’s temping to add a fiber supplement or a laxative when you feel blocked but don’t rush into it. There are two types of fiber, soluble and insoluble, and both play a role in promoting regular poops. However, many fiber supplements contain just one type. Plus fiber supplements can make constipation more of a problem if your intake of fluid is not adequate. When it comes to fiber supplements and laxatives more fiber or numerous laxatives can make constipation worse not better. Remember that concrete block feeling? More is not better. Here’s why dietitians love food sources for fiber. Most food sources contain both types of fiber, soluble and insoluble, and are less likely to worsen constipation and more likely to help you be regular.

Bonus: Adding fiber from food sources is a big win for you. Why? Have you heard the word microbiome? Or health of your gut? These soluble and insoluble fibers go into your gut, into the large intestine and break down and thrive to make a health microbiome. This is a major reason that variety in your diet from all of these food fiber sources is so important to your long term success and health.

Tip: start by adding high fiber foods slowly to avoid gas and bloating. As you add foods with fiber, increase your fluids…they are team mates. Spread fiber sources throughout the day versus loading up at one meal.

Try soft-cooked lentils, split peas and beans which are all terrific sources of fiber. Non-starchy vegetables, nuts and seeds all are good choices too… remembering portion control for nuts. Beans, oatmeal, fruits with skin, vegetables and whole grains all contain fiber.

Should your physician or dietitian suggest a fiber supplement, add it slowly and increase the amount slowly to minimize gas and bloating just like you do when adding more fiber from food sources. And don’t forget your fluid. As we just talked about, these are teammates working hand in hand to help you prevent constipation and relieve it when it happens.

Drinking water is not doubt one of the most important thing you can do for constipation. Aim for at least eight, 8-oz glasses of water each day or around 64 ounces total which is close to 2000 milliliters. To get this much fluid will require that you sip frequently from a water bottle throughout the day so set timers on your watch or phone, put a water bottle or other beverage right beside you, find one of those bottles that blinks or beeps to remind you to drink, whatever it takes to get the job done.

Constipation is something you want to prevent if possible because of potential problems with hemorrhoids, hernias and intestinal blockages. So if you’re taking an iron supplement which tends to increase the likelihood of constipation, it may be necessary to take a stool softener for the first month or so until you can drink more fluids and eat more fiber. Stool softeners such as Colace are available over–the-counter. Again this is a question for your health care provider. Your physician may put you on some type of laxative if a problem continues but your goal is to not take laxatives on a regular basis. Your bowels could become dependent on these medications and this makes it hard for normal bowel movements to occur.

Walking and daily activity and exercise help with regularity as well so discuss with your medical team how quickly you can be moving around.

Before I wrap up let’s talk a little about protein. It’s the one macro nutrient you need every day and a lot of it. This never changes. Sometimes it’s constipating, especially some of the shakes and supplements. Protein sources typically contain little to no fiber. What to do: look for products such as a shake or supplement with added fiber of about 5-7 grams per serving.

Constipation doesn’t have to be a pain for you. It’s knowing what to do to prevent it and relieve it when it happens. The two biggest steps that should become a daily part of life from now on are 64 ounces or 2000 milliliters of fluid every day and fiber from as many food sources as possible. Remember that certain medications, supplements and even lack of physical movement all play a part. Don’t hesitate to have this conversation with your dietitian or physician if you need to.

Have a good week and I’ll talk to you soon.

#37 Busting Sugar Myths Mar 03, 2021

Show notes

Do you think agave syrup and honey are better for you than high fructose corn syrup or sugar? You hear so many conflicting opinions on added sugars that’s it confusing and you don’t know what to believe. Right? Let’s bust some sugar myths.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 37. This is the last podcast under the Beyond Bariatric Surgery name. If you listened to last week’s podcast on why avocados should be on your plate regularly, you heard that this podcast has always been about making your transformation and your journey the best it can be. Because your success is my number one focus, the podcast is getting a new name that fits this focus better. Next week the Beyond Bariatric Surgery podcast will transition to it’s new name, Bariatric Surgery Success. The podcast will provide the tools you need for your transformation. As we work on topic ideas, I would love to hear from you about the tools you need, questions you have, and topics you want to know more about. If you haven’t already, you can contact me easily from the homepage of our website. You’ll see ‘contact us’ at the top of the page and I do read all of your emails.

Website: https://BreakingDownNutrition.com

If you read the Breaking Down Nutrition newsletter each week, you’ll find out this week how to join the NEW private facebook group or you can join right now from the website homepage as well. Link above. You’ll see the JOIN button. This private facebook group will be your community where you can ask questions from the podcasts, suggest a podcast topic, share a success you’ve had, and find a supportive community who cares. If you’re not receiving the newsletter, sign up while you’re on the website.

Ok let’s bust some sugar myths. Do any of the sugar darlings of the internet such as agave syrup or honey deserve a health halo? Probably not. I know what you’re thinking. Isn’t agave made from the same plant as tequila? Yes it is. Agave nectar or syrup is popular to sweeten teas and health drinks and is used by chefs in desserts and cocktails. The darker syrup is good on pancakes or waffles. There’s even a raw version for raw foodies. But that doesn’t make it better.

#1 of the three things to know. Agave is one more sweetener choice in the ‘added sugars’ category that already includes honey, maple syrup, sugar, raw sugar, and high fructose corn syrup (HFCS) among others. The word ‘sugars’ refers to all of these. Agave and sugar have almost the same number of calories per teaspoon.

You may have heard that agave syrup and honey are more 'natural' than other added sugars such as high fructose corn syrup or white sugar. Remember that the word ‘natural’ has no legal definition and means whatever you want it to mean. Actually, most added sugars have very similar processing methods which leads us to myth #2.

Let’s bust it. Sucrose or what you know as white sugar along with HFCS, fruit juice concentrate and agave nectar all undergo the same manufacturing processes. These processes include extraction, filtration, enzyme treatment and concentration. This may surprise you but because of these manufacturing processes, one choice is no more natural than another.

Busting myth #3. First a little scienceb101. Digestion and absorption of sucrose and HFCS differ only slightly. Sucrose or sugar is comprised of one molecule of fructose and one molecule of glucose stuck or bonded together. With HFCS (as well as honey and fruit juice concentrate), fructose and glucose exist in free form, not bonded. They do not require this glucose-fructose bond to be broken in the small intestine. However, and this is the big take away. Once the digested sugars reach the bloodstream via absorption, this difference disappears and sucrose and HFCS are absorbed the same way. When any of these sugars are digested and reach the bloodstream, any differences disappear and the glucose and fructose act the same way in the body.

They:

Deliver the same sugars
At the same ratios
To the same tissues
Within the same time frame
To the same metabolic pathways

So the body doesn’t see them differently. What does this mean to you? It’s all about personal preference. Natural means what? Whatever you want it to mean. Your choice for added sugar should be based on personal preference.

Remember none of the added sugars get a health halo. There are all sugars. After bariatric surgery and for your journey, less is more when it comes to added sugars. Because they just love to cause trouble in your gut, they’re known for causing symptoms of dumping syndrome….nauseas, bloating, diarrhea, sweating, abdominal cramps, etc. You likely know exactly which you may have experienced. So going back to what does that mean to you? There are a lot of names for added sugars so be sure and read labels closely. You’ll see many more names like beet sugar, molasses, nectar and others. The first three to five ingredients make up the majority of a product so see where the added sugar falls in the ingredient list. Keep added sugars to zero or a minimum. Aim for no more than 5-10 grams or one to two teaspoons. Remember that 4 grams equals one teaspoon and there are 4 calories per gram so 5 grams is about 20 calories. You may find you cannot tolerate added sugars at all without dumping symptoms or you may tolerate a very small amount. The feedback I hear in groups on dumping syndrome after added sugar intake really varies person to person. Give yourself time after surgery before adding it yourself or thru food with added sugars.This is a long term smart strategy, not just after surgery.

#36 7 Reasons Avocado Should be on Your Bariatric Plate Feb 24, 2021

Show notes

This food is sugar, sodium and cholesterol free. It’s a good choice for your bariatric plate. Any guesses? OK, Think about guacamole. What comes to mind? You got it. Avocado. Say what? You‘ve heard you shouldn’t eat it because of the fat? I’ve got a lot of good news to share in just a minute.

Hi, I’m registered dietitian nutritionist Dr. Susan Mitchell. You’re listening to the Beyond Bariatric Surgery podcast episode number 36. If you’ve been a listener then you know this podcast is all about you…making your transformation and your journey the best it can be. Because your success is my number one focus, the podcast is getting a new name that fits this focus better. I’m excited to share this news with you first. You’re so supportive to me and I want to host a podcast that fits your journey and champions your success. In the coming weeks the Beyond Bariatric Surgery podcast will transition to it’s new name: Bariatric Surgery Success. The podcast will provide the tools you need for your transformation. I’ll continue to cover all types of topics as I do now on nutrition and health and I’ll also bring in guests to address bariatric issues outside my specialty. I would love to hear from you about the tools you need, questions you have, and topics you want to know more about. You can contact me easily from the homepage of our website, https://BreakingDownNutrition.com You’ll see ‘contact us’ at the top of the page. I want to hear what’s on your mind.

If you receive the Breaking Down Nutrition newsletter each week, you’ll be the first to see the new artwork for the podcast and the first to find out how to join the private FaceBook group that will be starting soon. This private group will be your place to ask questions you might have from the podcasts, suggest a podcast topic, share a success you’ve had, and find a supportive community who cares. If you’re not receiving the newsletter, take care of that right now and sign up at the bottom of our website homepage, again https://BreakingDownNutrition.com

Back to that avocado we love so much in guacamole or just sliced up and added to any dish.

In it’s natural state right off the tree, avocado is all that…sugar free, sodium free, cholesterol free and a source of good fat. Plus an avocado contains at least 20 different vitamins and minerals including vitamin C, folate, vitamin E, copper, iron and zinc. It’s a who’s who of nutrition.

Wait a minute, you just heard me say that it’s cholesterol free but yet it’s high in fat. What gives? Let me clear up this confusion as the avocado is a rather unique fruit. Cholesterol is only found in animal products and this is a fruit so it’s naturally cholesterol free. Think about most fruit. What macro is it mainly made of? Yes, carbohydrate. But avocado is different. A fruit yes, high in carbs, no. Instead it’s high in healthy fats called monounsaturated. This fat helps keep you feeling full or what’s called your satiety value so this fat can help curb hunger and help prevent weight regain.

Avocado benefits also your bone health: one of those 20 vitamin and minerals that make up this superstar is vitamin K. It’s typically left out of the ‘how to keep bones healthy’ conversation that mainly focuses on vitamin D and calcium. Essential for bone health, vitamin K can help increase the amount of the mineral calcium that is absorbed by the body. Did you know that only one quarter of an avocado provides you about 12% of the vitamin K you need every day? But don’t miss this…if you’re taking a blood thinner like warfarin, don’t start eating large amounts of avocado quickly because of the vitamin K content. It needs to be a gradual increase and if you’re having your INR or PT levels monitored, it doesn’t hurt to let your health professional know you’ve added avocado to your diet IF you are consuming it regularly. They need to be aware of vitamin K rich foods that might alter a test.

Avocados also contain natural compounds called phytosterols. Why should you care? Because they help lower LDL cholesterol, the lousy type you don’t want elevated. What a tasty way to get this benefit. Remember we said that the better-for-you fat is called monounsaturated? It also has a positive effect on cholesterol and heart health. The majority of the monounsaturated fat in avocado is what’s called oleic acid and guess what, it’s also the major component of olive oil. It’s a two for one benefit. And an extra bonus of the monounsaturated fat content is that it helps your body use beneficial antioxidants such as beta-carotene.

Here’s a little cooking tip: avocado oil has a high smoke point so can take high heat in cooking such as when you stir fry.

One more benefit worth chatting about. If I say potassium, what comes to mind…banana? You know it to be a good source of potassium right? A large banana averages 480 milligrams of potassium. Avocado probably isn’t top of mind as a potassium source but should be as a single avocado averages 975 milligrams. So it certainly ranks right up there with bananas for adding potassium to your daily diet.

As you can hear, avocado is one of those rare fruits with a nutritional profile worth sitting up and paying attention to. Sugar, sodium and cholesterol free. Over 20 vitamins and minerals including potassium and vitamin K plus healthy fat and phytosterols that fights again lousy cholesterol levels. And one slice or 15 grams of avocado is only about 25 calories or 105 kilojoules kJ. Since most information online uses calories with a small c, we’ll assume here for our purposes that calories with a small c and calories with a large C are the same (even though technically they are not). This super star fruit definitely needs a place at the table. Enjoy your week.

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