Michael Greger 医生是畅销书《How Not to Die》作者，中文译本：繁体版书名为《食疗圣经》。简体版书名为《救命》，于今年5月底出版，现已开始预售。
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“牛油果对炎症的影响”
The Effects of Avocados on Inflammation
摘要：高脂肪蔬食：牛油果、花生、核桃与橄榄油的影响做了测试。
The impact of high-fat plant foods — avocados, peanuts, walnuts — and olive oil put to the test.
在《救命》一书的序言中，我感叹说自己从来没有被请出去吃西兰花大餐。
In the preface of How Not to Die, after bemoaning the fact that I never got taken out to dinner by “Big Broccoli”.
我写道，你永远不会看到一个全天然食物的电视广告，因为没有多少涨价空间。它们无法长期储存，没有专属品牌，无法申请专利，也没有商标。
I wrote that you’ll never probably see an ad on TV for whole natural foods, because there’s just not much of a markup. They’re not shelf-stable, you can’t brand them, patent them, trademark them.
真正的食物并不像垃圾食物一样有利可图。
Real food just isn’t as profitable as junk.
但是，我可能不得不收回那些话；显然电视上有个牛油果广告，竟然在超级碗（橄榄球决赛）期间播放。
But, I may have to eat those words: there was evidently a TV ad for avocados, and, during the Super Bowl, no less.
不是什么像牛油果味Doritos牌的脆片或类似的，而是一个真正的牛油果广告，归功于每年销售数十亿牛油果，给牛油果委员会5000万美元，不仅用于广告，还用于研究。
Not like avocado-flavored Doritos or something, but an ad for the actual fruit — thanks to billions of avocados sold every year, giving the Avocado Board $50 million, not only for ads, but for research.
我以前曾经谈过他们的汉堡研究，在其中添加牛油果使吃肉后数小时内的炎症峰值变低。
I previously touched on their burger study, in which adding avocado blunted the spike in inflammation one gets within hours of eating meat.
即使增加了更多的脂肪，更多的卡路里，但炎症却减少了，也许是因为他们添加的这种脂肪和热量是以全蔬食形式，牛油果里满满的抗氧化剂，这可以抑制氧化脂肪的形成，当肉被煮熟时形成氧化脂肪及当肉与胃酸接触时。
They added more fat, more calories, but got less inflammation — perhaps because they were adding that fat and calories in the form of a whole plant food, which tends to be packed with antioxidants, which can inhibit the formation of oxidized fats that are formed when meat is cooked and when it hits your stomach acid.
其他高脂肪，高热量的全蔬食有同样的保护作用吗？
Do other high-fat, high-calorie, whole plant foods have the same protective effect?
例如花生怎么样？我们之前不知道答案...直到这个研究出现了。
What about peanuts, for example? We didn’t know… until, now.
不甘示弱于 Big Guac（一种牛油果做的食物），“花生研究所”资助了这项研究，基于这样的理解，大多数人的大部分清醒时间都花在餐后状态，换句话说，吃过饭以后。
Not to be out done by Big Guac, the Peanut Institute funded this study with the understanding that most of us spend most of our waking hours “in a postprandial state” — in other words, an after-meal state.
而食物中的脂肪无障碍地流经我们的系统，脂肪是动脉粥样硬化公认的风险因素，是人类的头号杀手，并表现为血管内皮功能受损，意为动脉功能障碍，在吃一餐垃圾食品后数小时内，比如奶昔：1200卡路里主要是糖和奶油。
And, the fat coursing through our systems from those meals “is a well-recognized risk factor for atherosclerosis,” the #1 killer of men and women, and manifests as “impaired endothelial function” — meaning crippled artery function, within hours of a crappy meal, like a milkshake: 1,200 calories of mostly sugar and heavy cream.
好吧，但是如果你喝同样的奶昔再加 85 克（3盎司）的花生呢？
Okay, but what if you drank that same milkshake with three ounces of peanuts added?
那么，为了匹配增加的脂肪和蛋白质，不得不添加一些油和蛋白甚至加入了纤维补充剂以试图使营养组成一致，尽可能接近添加花生的情况。
Now, to match up the added fat and protein, they had to add some oil and egg whites, and even threw in a fiber supplement to try to match the nutritional profile of the added peanuts as closely as possible.
因此，有两种奶昔，几乎相同的热量，相同数量的糖，相同数量的蛋白质，相同数量的脂肪 - 饱和脂肪量相同，纤维相同。
So, here you have two milkshakes, pretty much same calories, same amount of sugar, same amount of protein, same amount of fat — same amount of saturated fat, same fiber.
所以，理论上，它们应在身体中引起同样的反应。
So, on paper, they should cause the same reaction in the body.
但花生是全蔬食，所以，你看到在这里没有列出的是数千种花生奶昔中的植物营养素，非花生奶昔中则缺少这些植物营养素。
But peanuts are whole plant foods, and so, what you don’t see listed here are the thousands of phytonutrients in the peanut milkshake, missing from the non-peanut milkshake.
这会有所不同吗？这就是研究的目的所在。
Would it make any difference? That’s what the study aimed to find out.
这里显示了动脉功能在摄取任何一种奶昔之前：我们的动脉通常能够放松和扩张。
This is showing artery function before either milkshake is ingested: the ability of our arteries to relax and dilate normally.
在喝下非花生奶昔几小时内，所含的饱和脂肪和糖使动脉功能下降（动脉变窄）约20％ — 1 杯奶昔而已！
Within hours of consuming the non-peanut milkshake, all that saturated fat and sugar clamps artery function down about 20% — one milkshake!
好吧，但是如果你吃了相同数量的糖和饱和脂肪，但有一点真正的食物浮在上面？
Okay, but what if you ate the same amount of sugar and saturated fat but with a little real food floating in there?
（动脉功能）没有显著下降。
No significant drop.
因此，花生有助于保持动脉功能，这是对于内皮损伤作出的回应，据推测可能是由于花生中的活性营养素对心脏的保护作用。
So, the peanuts helped preserve artery function in response to the endothelial insult, a “cardioprotective effect” presumably due to the active phytonutrients in peanuts.
那么，核桃可能会更好。
Now, walnuts may work even better.
吃意大利腊肠和奶酪三明治再加上些橄榄油，而动脉功能急速下降大概三分之一。
Eat a salami-and-cheese sandwich with some olive oil, and artery function plummets like a third.
但用相同脂肪含量的全核桃形式来代替那些橄榄油，结果是不只是减少意大利香肠和奶酪的作用，并且抵消了它。结果实际上比开始时还要好。
But, replace that olive oil with the same amount of plant fat in the form of whole walnuts, and you don’t just blunt the effect of the salami-and-cheese, but reverse it — ending up actually better than you started out.
牛油果怎么样呢？
What about avocados?
研究表明，热量密度高的食物增加炎症和氧化，从而促进了动脉疾病的发展。
“Research indicates that calorie-dense foods increase inflammation and oxidation, thereby contributing to the development of artery disease.
然而，目前尚不清楚单纯的高热量负荷，不管所摄取食物的营养含量如何，产生那种餐后氧化和炎症活动。
However, it is not clear whether the high calorie load alone, irrespective of the nutritional content of the ingested food, produces that postprandial after-the-meal oxidative and inflammatory activity.”
所以，这项研究确实比较了高热量垃圾食品的影响，高脂肪，高糖冰淇淋，一种“植物营养素含量少的”食物— 这是一种轻描淡写 — 比较两种完全相同的热量来自高热量密度，植物营养素丰富的全蔬食：牛油果。
So, what this study did was compare the impact of high-calorie junk, high-fat, high-sugar ice cream, a “phytonutrient-reduced food” — that’s an understatement — compared to the effects of the exact same number of calories from a calorie-dense, phytonutrient-rich, whole plant food: avocado.
如果它只是密集的热量，聚集的脂肪，他们应该有同样的效果。
If it’s just the concentration of calories, the concentration of fat, they should have the same effect.
他们测试了对 4 种不同膳食的反应：
冰淇淋
牛油果
仅仅比较冰淇淋里的脂肪和蛋白质（将糖分离出来）
只是冰淇淋中的含糖量
来单独观察饱和乳脂的影响。
They tested reactions to four different meals: ice cream versus avocado, versus just the fat and protein from the ice cream to separate out the sugar, and then just the amount of sugar in the ice cream, to separate out the effects of the saturated butterfat.
所以，大约 1 升冰淇淋，对比纯奶油，对比纯糖 — 没有脂肪，对比大约 4 个牛油果，最终有大约比冰淇淋多三倍脂肪和相同数量的饱和脂肪，和相同的高热量负荷。
So, two pints of ice cream, versus just the cream, versus just the sugar — no fat, versus about four avocados, which ends up having about three times the fat as ice cream, and the same amount of saturated fat, and the same whopping load of calories.
好的，那么发生了什么？
Okay, so what happened?
吃冰淇淋，或只是无糖的，或者只是糖，结果血液中的氧化应激水平上升。
Eat the ice cream, or just the sugar-free components, or just the sugar, and the level of oxidative stress in people’s bloodstreams goes up.
但未观察到摄入相同热量全食物的氧化应激水平上升。
But “this is not observed after ingestion of a calorie-equivalent whole plant food.”
与冰淇淋不同，摄入全食物牛油果，尽管它充满了热量和脂肪，没有产生氧化或炎症活动的升高，这表明在吃了冰淇淋之类的食物后观察到的餐后氧化应激可能是因为它们与抗氧化剂等营养物质分离。
“Unlike the ice cream, ingestion of the whole-food avocado,” even though it’s packed with calories and fat, “did not produce a rise in oxidative or inflammatory activity, suggesting that the after-meal oxidative stress observed after eating foods such as ice cream may be due to their isolation from nutrients like antioxidants.”
糖在水果中的形式是没问题的，因为它被植物营养素天然地包裹起来.。
Sugar is okay in fruit form, because it comes naturally prepackaged with phytonutrients.
同样，全蔬食中的脂肪，像是坚果和牛油果，天生含有丰富的植物化学物质，因此，没有表现出相同的氧化损伤程度。
Similarly, the fat in whole plant foods, like nuts and avocados, comes prepackaged “with a rich matrix of phytochemicals and therefore does not demonstrate the same potential for oxidative damage.”
翻译：Karen Chou (老玉米）
字幕制作及编辑：Karen Chou (老玉米）
参考文献：
Li Z, Wong A, Henning SM, et al. Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers. Food Funct. 2013;4(3):384-91.
Liu X, Hill AM, West SG, et al. Acute Peanut Consumption Alters Postprandial Lipids and Vascular Responses in Healthy Overweight or Obese Men. J Nutr. 2017;147(5):835-840.
Khor A, Grant R, Tung C, et al. Postprandial oxidative stress is increased after a phytonutrient-poor food but not after a kilojoule-matched phytonutrient-rich food. Nutr Res. 2014;34(5):391-400.
(author unknown). Avocados Could Improve Your Cholesterol - and More. Health and Nutrition Letter, Tufts University. May 2015.
Hass Avocado Board Annual Report, Year Ended December 31, 2016.
Cortés B, Núñez I, Cofán M, et al. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006;48(8):1666-71.
编后记：
牛油果、花生、核桃均是高脂肪含量的食物，然而与橄榄油相比，结果却完全不同。
“低脂全蔬食”是已被科学证明最为健康的饮食原则，它告诉我们的主要信息就是：回归自然！
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