NutritionFacts.org - Latest Comments

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Fri, 19 Jun 2026 04:10:03 -0000

Hi TPX, all recommended. Jujube (ziziphus lotus) has traditionally been used as a phytotherapeutic agent for cardiovascular, metabolic, immune, nervous, and reproductive health. In this study, a multidisciplinary approach combining in vivo nutrigenomic analyses, cardiovascular physiology experiments, and phytochemical and ethnobotanical data was employed to investigate the effects of aqueous Z. lotus extract (ZLex). ZLex significantly upregulated genes involved in nitric oxide synthesis (Camk1, Gch1), smooth muscle relaxation, and angiotensin degradation, correlating with reductions in systolic, diastolic, and mean arterial blood pressure. In addition, ZLex modulated key neurotransmission-related genes (Dbh, Htr2a, Gabrg3), supporting its potential anxiolytic and neuroprotective actions. Immune modulation was indicated by the upregulation of genes associated with anti-inflammatory and antimicrobial responses. Metabolic benefits were linked to the regulation of genes involved in glucose and lipid metabolism, mitochondrial function, and body weight control. Positive effects on reproductive health were suggested by the induction of genes implicated in spermatogenesis. These effects are likely mediated by bioactive constituents such as rutin, kaempferol-3-O-rutinoside, 3′,5′-di-C-β-glucopyranosylphloretin, a quercetin dirhamnosyl-galactoside, and myricetin-3-O-rutinoside. Altogether, the findings provide mechanistic support for the traditional use of Z. lotus and highlight its therapeutic potential in managing hypertension and other chronic disorders, including diabetes, obesity, and anxiety.
https://journals.sagepub.com/doi/abs/10.1177/1096620X261427698 (2026)

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Fri, 19 Jun 2026 02:27:13 -0000

Hugo, great recommendations. We love blueberries. Every year we receive organic blueberries from Asturias (Spain). The season starts in June and ends in October. They are harvested in Cantabria (northern Spain). They can also be frozen to eat year-round.
One of the main causes of the high burden of CVD results from increased exposure, due to urbanization, to unhealthy diets high in fat and carbohydrates and processed foods. In 2019, poor dietary choices were responsible for 6.5 million CVD deaths worldwide, meaning that nutrition has a role to play in prevention.
In a review, anthocyanins in blueberries improved endothelial function by increasing nitric oxide bioavailability, modifying inflammatory pathways, and decreasing oxidative stress. Clinical trial data support their ability to reduce blood pressure, improve lipid profile, and slow the progression of atherosclerosis. Knowledge of the mechanisms indicates that anthocyanins are cardioprotective agents that improve arterial health by inducing vasodilation and limiting platelet aggregation. Clinical and epidemiological evidence strongly supports the use of blueberries in the diet to regulate cardiovascular risk factors such as obesity, dyslipidemia, and hypertension. In addition to decreasing arterial stiffness and slowing the progression of atherosclerosis, blueberries have been shown to increase HDL cholesterol and reduce LDL cholesterol, thus improving the lipid profile.
The main anthocyanins found in blueberries are the glycosides of six aglycones: cyanidin, delphinidin, malvidin, peonidin, petunidin, and pelargonidin. This article details their properties.
https://iadns.onlinelibrary.wiley.com/doi/full/10.1002/efd2.70072 (2026)

BLUEBERRIES AND HONEYSUCKLE BERRIES: ANTHOCYANIN-RICH POLYPHENOLS FOR VASCULAR ENDOTHELIAL HEALTH AND CARDIOVASCULAR DISEASE PREVENTION
https://www.mdpi.com/2072-6643/17/24/3888 (2025)

BLUEBERRY POLYPHENOLS AND THEIR EFFECT ON BIOMARKERS OF CARDIOMETABOLIC HEALTH: IN VITRO AND IN VIVO STUDIES
https://tesidottorato.depositolegale.it/handle/20.500.14242/190085 (2025)

Berries offer potential protection against cancer, strengthen the immune system, and protect the liver and brain. A study by the American Cancer Society, conducted with nearly one hundred thousand people, revealed that those who consumed more berries had a significantly lower probability of dying from cardiovascular disease.
https://nutritionfacts.org/topics/blueberries/
https://nutritionfacts.org/video/benefits-of-blueberries-for-heart-disease/ (2018)

Dr. Gregger: "Seventeen people were made to eat twenty servings a day of fruit. Despite the extraordinarily high fructose content of this diet, presumably about 200 grams a day—8 cans of soda worth—the investigators reported no adverse effects (and possible benefit actually) for body weight, blood pressure, and insulin and lipid levels (fats in the blood) after three to six months. More recently, Jenkins and colleagues put people on about a twenty-servings-of-fruit-a-day diet for a few weeks, and no adverse effects on weight or blood pressure or triglycerides, and an astounding 38-point drop in LDL cholesterol."
https://nutritionfacts.org/video/flashback-friday-how-much-fruit-is-too-much/ (2018)

One study indicates that daily consumption of 250 grams of blueberries for 6 weeks increases NK cell count, and acute ingestion reduces oxidative stress, increases anti-inflammatory cytokines, and reduces IL-12 and TNF-α. Furthermore, research reports that the anthocyanins in blueberries demonstrate unique abilities to reduce the risk of cancer, metabolic syndrome, and cardiovascular and neurological diseases in both men and women. In one study, consuming more than three portions per week of strawberries and blueberries, compared to ≤1 per week, was associated with a trend toward a 34% lower risk of myocardial infarction. Higher habitual intake of anthocyanins was associated with a 32% reduction in the risk of myocardial infarction when comparing participants in the highest and lowest income quintiles. In the combined NHS and healthcare practitioners' follow-up study, consuming more than one portion of blueberries per week was associated with a 10% lower risk of hypertension compared to no blueberry intake. Furthermore, higher habitual intake of anthocyanins was associated with an 8% reduction in the risk of hypertension (when comparing intake in the fifth quintile with the first quintile).
http://statics.drvoice.cn/uploadfile/2019/0303/20190303023619865.pdf (2019)
https://academic.oup.com/biomedgerontology/article/74/7/967/5321875 (2019)
https://www.mdpi.com/2072-6643/11/7/1510/htm (2019)
https://www.tandfonline.com/doi/abs/10.1080/10408398.2018.1518895 (2020)
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1415737/full?utm_source (2024)
https://www.sciencedirect.com/science/article/abs/pii/S0254629925003850 (2025)
https://www.sciencedirect.com/science/article/abs/pii/S027153172600031X (2026)
https://www.researchgate.net/profile/Rashed-Ahmed-12/publication/390755175_A_Complete_Overview_of_Blueberries_Nutritional_Value_Medicinal_Properties_and_Health_Effects/links/67fccdac60241d51400bd9cc/A-Complete-Overview-of-Blueberries-Nutritional-Value-Medicinal-Properties-and-Health-Effects.pdf (2026)

En esta revisión las propiedades antioxidantes y los beneficios para la salud de las frambuesas ( Rubus idaeus ), las moras ( Rubus fruticosus ) y los arándanos ( Vaccinium corymbosum ). Los mecanismos antioxidantes incluyeron la eliminación de radicales libres, la quelación de metales de transición y la regulación positiva de enzimas antioxidantes endógenas. Los datos combinados de los ECA demostraron que el consumo regular (150–300 g/día) redujo significativamente la presión arterial sistólica (−2,72 mmHg), el colesterol LDL (−0,21 mmol/L) y la glucosa en ayunas (−2,70 mg/dL). Otros beneficios incluyeron neuroprotección mediante el cruce de la barrera hematoencefálica y la elevación del factor neurotrófico derivado del cerebro (BDNF), modulación prebiótica de las poblaciones de Bifidobacterium , Lactobacillus y Akkermansia , y actividad anticancerígena mediante la inhibición del factor nuclear kappa B (NF-κB) y la proteína quinasa activada por mitógenos (MAPK). El procesamiento afectó significativamente la retención de bioactivos: la congelación preservó eficazmente los compuestos fenólicos, mientras que el secado convencional redujo el contenido de antocianinas hasta en un 49 %
https://pmc.ncbi.nlm.nih.gov/articles/PMC13115493/ (2026)

Scientists in the United States and the United Kingdom discovered that simply meeting the guideline of five servings of fruits and vegetables a day is insufficient if the diet does not include foods with enough flavanols, a group of compounds that, in adequate amounts, are associated with lower mortality from heart disease.
They found that the specific choice of foods matters more than the total volume consumed, said Dr. Javier Ottaviani, one of the co-authors of the study published in the journal Food & Function.
They were able to make this finding by analyzing the diets of more than 30,000 participants in the United Kingdom and the United States using biomarker measurements.
This follow-up showed that fewer than one in five people reached the flavanol intake associated with reduced cardiovascular risk, even among those who regularly ate five daily servings of fruits and vegetables. The benchmark figure comes from previous studies, including the COSMOS clinical trial, which found a benefit with a daily intake of 500 mg of flavanols.
The new analysis maintains that most people fall below this threshold even when following general healthy eating recommendations such as the NHS Eatwell guidelines. Ottaviani suggested that the finding corrects a widespread misconception about the relationship between diet and cardiovascular prevention.
“Flavanols can significantly reduce the risk of dying from cardiovascular disease, but only if consumed in sufficient quantities. Most people assume that eating plenty of fruits and vegetables covers that, but this research shows that specific choices matter much more than the total amount,” she said.
The research identified the foods with the highest flavanol content per serving. These include plums, with around 450 mg in 500 grams; cranberries, with about 300 mg in 250 grams; blackberries, with about 250 mg in 200 grams; and green tea, with approximately 200 mg per 250 ml cup.
The list also included broad beans, cherries, apples with skin, strawberries, blueberries, and pinto beans. In that group, broad beans provided about 140 mg per 80 grams, cherries around 130 mg per 400 grams, and a medium apple with skin about 110 mg per 200 grams.
Professor Gunter Kuhnle, from the University of Reading, argued that the general guideline of five portions of fruits and vegetables per day remains valid, but it no longer adequately describes the desired nutritional quality.
“Five a day is the right message, but perhaps we should think more carefully about which five. Different fruits and vegetables offer very different nutritional benefits, beyond just vitamins and minerals,” he stated.
https://pubs.rsc.org/en/content/articlelanding/2026/fo/d6fo00867d (2026)

Re: Barberries Rather Than Berberine to Lower Cholesterol

Hugo — Thu, 18 Jun 2026 14:46:09 -0000

Thank you. I think that the polyphenol oxidase in apples and pears is limited compared to bananas. We should eat all fruits and more of them, also bananas. But maybe it's best to treat bananas like a (sports) snack, like I do, and not mix them with dark berries too often.

Otherwise vegans should eat more fruits as a percentage of their calories, I feel. Very few vegans go raw and tend to eat too many fruits than necessary. Most "normal" vegans eat more vegetables than non-vegans but many eat fewer fruits than omnivores, vegetarians or pesco-vegetarians. Fruits are healthy for many different reasons: vitamins, polyphenols, raw enzymes and fiber. Apart from some greens, nothing has more intact fiber per calorie than berries? Processed fiber should not be compared to intact fiber.
Raspberries: 12.5 g fiber / 100 cal
Blackberries: 12.3 g fiber / 100 cal

The average U.S. adult male consumes only 16-17 g of dietary fiber per day. The fiber RDA for males is 30-38 g. 95% of Americans are fiber deficient while they obsess over protein, supplements and drugs (anti-vaxxers love GLP-1 injections).

EDIT: Comparison table - fiber / 100 kcal:
Whole wheat berries 3.9-4.0 g
Red beans 5.0 g
Green lentils 6.8 g
Fennel/asparagus 9-10 g
Collard (plant) 12 g
Raspberries/blackberries 12 g

Re: How We Won the Fight to Ban Trans Fat

Dani J — Thu, 18 Jun 2026 14:12:31 -0000

I just read an article by T. Colin Campbell that muddies the water further with this headline: Why Saturated Fat Is Not the Villain and Plant Oils Are Not a Healthy Alternative
By T. Colin Campbell, PhD July 21, 2016
Updated March 21, 2024
I guess his point by the end of the article is that animal protein is worse than animal fat (which I question), but the headline seems to suggest saturated fat isn't bad: "not the villain."
https://nutritionstudies.org/plant-oils-are-not-a-healthy-alternative-to-saturated-fat/?fbclid=IwY2xjawShEQZleHRuA2FlbQIxMABicmlkETFpOEo3NG5KNWVQdGg5Q2dSc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHqbhVnhTwMpst4qnpqfX0vduCuK70L9CqJAUUrN5P-Mf1bYqSeXaKblfb4fi_aem_iJvdHkowuQTcnEfJtDi1BQ

Re: Barberries Rather Than Berberine to Lower Cholesterol

tpx — Thu, 18 Jun 2026 13:31:01 -0000

My spouse used to eat jujubes, which I thought might be barberries, but apparently they are a different species. I see barberries look like goji berries, while jujubes remind me of dates. After the video series on the efficacy and safety of phytosterols my spouse received a report her LDL had risen and we bought some CholestOff. Perhaps barberry is a better alternative.

Re: The Best Source and Dose of Plant Sterols for Lowering Cholesterol

Connie Balliet — Thu, 18 Jun 2026 12:31:21 -0000

Hi Defendor, Margarine is a highly refined, processed food that strips away the nutrients and fiber found in whole plant foods. https://nutritionfacts.org/topics/margarine/ Dr. Greger did a series on phytosterols: https://nutritionfacts.org/video/optimal-phytosterol-source/ and https://nutritionfacts.org/video/optimal-phytosterol-dose/ .

Re: How to Get the Ideal Ferritin Level and Avoid Symptoms of Iron Deficiency

Connie Balliet — Thu, 18 Jun 2026 12:19:36 -0000

Hi Jane Barnett, Dr, Greger indicated the sweet spot range is 15 to 50 ferritin is generally considered normal. Your total iron is only mildly elevated based on the ranges. A single test may be affected by recent diet, supplements or just normal fluctuations. There are tests for inflammation factors such as High-sensitivity C-reactive protein (hs-CRP). Here are Dr. Greger's videos your may find helpful: https://nutritionfacts.org/video/which-foods-are-anti-inflammatory/ and here: https://nutritionfacts.org/topics/anti-inflammatory/ and https://nutritionfacts.org/topics/iron/

Re: Is Miso Healthy?

Connie Balliet — Thu, 18 Jun 2026 12:04:40 -0000

Hi Nad, here is a link to the full study you mention: "Kimchi and soybean pastes are risk factors of gastric cancer" https://sci-hub.st/10.3748/wjg.v11.i21.3175 and here is the link to the full study from the video: "Intake of Soy Products and Other Foods and Gastric Cancer Risk: A Prospective Study" https://sci-hub.st/10.2188/jea.je20120232 . In the study from the video, you may find the "Discussion" section on page 339 interesting for some of your questions. Dr Greger has videos on soy and IGF-1: https://nutritionfacts.org/video/how-much-soy-is-too-much/ and https://nutritionfacts.org/video/animalistic-plant-proteins/ and here are the IGF-1 videos: https://nutritionfacts.org/topics/IGF-1/

Re: How We Won the Fight to Ban Trans Fat

Allen Cohen — Thu, 18 Jun 2026 12:04:15 -0000

Big Food and Big Pharma loves unhealthy food and unhealthy medications !!! Big profit in keeping people sick permanently !!!

Re: Barberries Rather Than Berberine to Lower Cholesterol

Laura Binning — Thu, 18 Jun 2026 11:50:21 -0000

Unfortunately I have not found a single other trustworthy option. Definitely won't trust pills.

Re: Cinnamon Roll Oatmeal

Crystal Roberts — Thu, 18 Jun 2026 09:11:17 -0000

We have someone in our household who is allergic to cashews. What could I use to substitute cashews in the drizzle?

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Thu, 18 Jun 2026 08:11:23 -0000

Recommending a specific mix of fruits (F) and vegetables (V) can help tailor prevention strategies to individual health characteristics and risks. This study employed a randomized crossover design to explore the impact of various combinations of F and V, along with an overall increase in consumption, on biomarkers of chronic diseases in healthy human volunteers (Figure 1). The study spanned 7 weeks. Each participant began with a 2-week adjustment period, followed by a 2-week intervention phase, a 1-week washout period, and finally, another 2-week intervention phase. The composition of the dietary interventions is reported in Table 1.

CARDIOVASCULAR PROTECTION
Mixture 3, the carotenoid mix of carrots, tomatoes, and bell peppers, was the most effective in reducing susceptibility to DNA damage and increasing plasma antioxidant capacity. The sample, consisting of tomato (133 g), carrots (133 g), and red bell pepper (133 g), exhibited downregulation in pathways associated with lipoprotein clearance, including pathways such as “Plasma lipoprotein clearance” (NES = −1.69), “Plasma lipoprotein assembly, remodeling, and clearance” (NES = −1.54), and “VLDLR internalization and degradation” (NES = −1.65). This finding is particularly relevant because carotenoids, known for their high fat solubility and low water solubility, circulate within lipoproteins, sharing this transport mechanism with cholesterol and other fats. The correlation between low-density lipoprotein (LDL) oxidation and the development of atherosclerosis prompted scientists to explore the role of antioxidant compounds, such as carotenoids, in the prevention of cardiovascular disease. Interestingly, HDL cholesterol concentration was positively associated with serum concentrations of α-carotene, β-cryptoxanthin, and lutein/zeaxanthin, the latter showing an inverse association with LDL cholesterol, all of which are important risk factors for cardiovascular disease. Numerous case-control and cross-sectional studies have identified higher blood concentrations of carotenoids as significantly associated with reduced carotid artery intima-media thickness. This thickness is a reliable marker of atherosclerosis.
Regarding the other blends: Blend 1, a combination of apples and green tea, was among the best for reducing susceptibility to DNA damage and improving overall microvascular variability (AVR). Blend 5, a combination of Blend 1 with berries and blue grapes, and Blend 7, the most complex blend of polyphenols, carotenoids, and glucosinolates, were also very effective at improving overall AVR. It is also worth noting that Blend 2, rich in anthocyanins and composed of blueberries, raspberries, blackberries, and red grapes, and Blend 6, a combination of fruits and vegetables from Blends 1, 2, and 3, also significantly improved antioxidant capacity.
https://www.mdpi.com/2076-3921/13/8/915 (2024)

Oxidative stress and redox imbalance play a fundamental role in the development of numerous chronic and degenerative disorders, such as cardiovascular diseases, neurodegenerative conditions, cancer, and age-related diseases. In addition to causing direct damage to macromolecules, altered redox signaling affects cellular homeostasis, modifies inflammatory responses, and disrupts metabolic control, leading to the onset and progression of disease. Therefore, modulating oxidative pathways offers a promising therapeutic approach for managing chronic diseases. Naturally occurring antioxidants, especially phytochemicals such as polyphenols, flavonoids, and carotenoids, have been identified as novel redox modulators with diverse biological effects that extend beyond simply scavenging free radicals.
Antioxidant phytochemicals mitigate pathologies resulting from oxidative stress by reducing oxidative load, improving mitochondrial function, limiting protein aggregation and neuroinflammation, suppressing DNA damage and tumor progression, and promoting autophagy and metabolic homeostasis in cardiometabolic, neurodegenerative, cancerous, and age-related conditions

It is important to note that the principle of redox hormesis emphasizes that both the timing and dosage of antioxidant phytochemicals must be carefully considered. For example, low to moderate doses of polyphenols such as resveratrol and curcumin can enhance adaptive stress responses through Nrf2 and AMPK signaling, while excessive doses could attenuate the physiological redox signaling necessary for cellular adaptation. Therefore, future antioxidant therapies should not aim to indiscriminately suppress reactive species, but rather seek to preserve physiological redox signaling while inhibiting pathological oxidative amplification. This adaptive antioxidant paradigm aligns more closely with the biological reality of redox-regulated cellular processes.
A combination of synergistically acting phytochemicals may be the most effective way to enhance their antioxidant properties, while requiring a smaller amount of the phytochemical to obtain benefits. In many biological systems, combinations of polyphenols, flavonoids, and carotenoids can target multiple points or nodes within oxidative and inflammatory pathways and can provide additive or supra-additive interactions. For example, polyphenols that stimulate endogenous antioxidant activity, combined with carotenoids that provide membrane stabilization, can produce protective effects in different cellular compartments through a complementary relationship.
Table 1 shows the cellular and subcellular protective actions of antioxidant phytochemicals-
Table 3 presents advanced strategies for improving the effectiveness of antioxidant phytochemicals
https://pmc.ncbi.nlm.nih.gov/articles/PMC12937733/ (2026)

Re: Barberries Rather Than Berberine to Lower Cholesterol

listlaura — Thu, 18 Jun 2026 07:49:35 -0000

Thank you!

Re: Barberries Rather Than Berberine to Lower Cholesterol

Hugo — Thu, 18 Jun 2026 06:47:22 -0000

I live in Austria. I have access to some local brands.

If you live in the US, talk to Blair? They grow like weeds where he lives.
http://disq.us/p/35y8eg1

Re: Barberries Rather Than Berberine to Lower Cholesterol

Hugo — Thu, 18 Jun 2026 06:47:03 -0000

I live in Austria. I have access to some local brands.

If you live in the US, talk to Blair? They grow like weeds.
http://disq.us/p/35y8eg1

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Thu, 18 Jun 2026 05:20:45 -0000

Hugo, on the other hand, bananas and oxidized grated apples also have their benefits when eaten separately from fruits high in antioxidants and polyphenols. Grated apples (or oxidized apples) are traditionally used for diarrhea because they combine several well-known physiological mechanisms:
1) Apples are rich in pectin, a soluble fiber. In the intestine, it forms a viscous gel that retains water, thickens stools, and slows intestinal transit. Pectin also partially coats the intestinal mucosa, reduces irritation, and decreases water secretion into the intestine. It produces short-chain fatty acids that can promote the recovery of the intestinal mucosa.
This is the same principle by which other soluble fibers (carrots, bananas, rice) help with diarrhea. The BRAT diet is an astringent eating plan designed to stop diarrhea, reduce nausea, and soothe an upset stomach. It consists of consuming only bananas, white rice, applesauce, and toast
1) Apples are rich in pectin. In the intestine, it forms a viscous gel that retains water, thickens stools, and provides toast.
2) The apples are a type of diet that provides a healthy diet, including bananas, white rice, applesauce, and toast.
3) The apples are a type of diet that provides a healthy diet, including ... 2) Ripe bananas are rich in pectin and resistant starch, provide potassium (very useful in cases of diarrhea), and improve stool consistency.
3) Cooked white rice has high intestinal absorption and reduces fecal volume (indirect "binding" effect). It is essential in the BRAT diet.
4) Carrots are rich in pectin (especially when cooked), less fermentable than apples, and have a mild regulating effect.
https://link.springer.com/article/10.1186/1475-2891-4-23?utm_source=chatgpt.com (2005)
https://pubmed.ncbi.nlm.nih.gov/22860693/ (2012)
https://www.who.int/news-room/fact-sheets/detail/diarrhoeal-disease?utm_source=chatgpt.com
https://www.espghan.org/knowledge-center/publications/Gastroenterology/2014_Guidelines_for_the_Management_of_Acute_Gastroenteritis_in_children_in_Europe?utm_source=chatgpt.com
https://mool.health/blog/diarrhea/is-apple-good-for-diarrhea (2026)
https://www.hophonline.org/wp-content/uploads/2026/05/HOPH-2026_1311794-1809.pdf (2026)

Of the four types of resistant starch, retrograded starch (type III, for example: cooked and cooled potatoes) and type II are typically the most common in the diet. Type II resistant starch, which is starch that escapes digestion in the small intestine due to its natural granular structure, can be found in high-amylose corn starch (HAMS), green banana starch, and raw potato starch. Resistant starch contains amylase-resistant glycans, resists digestion in the upper gastrointestinal tract, and has been shown to be metabolized by colonic amylolytic bacteria such as Ruminococcus bromii . It shows promise for controlling blood glucose and insulin levels, as well as acting as a prebiotic (“a substrate that is selectively used by host microorganisms, conferring a health benefit”) by modulating the microbiome. High levels of resistant starch have been associated with health benefits and alterations in gut microbiota levels. The most recognized research on resistant starch supports its glucose-lowering benefit in reducing the risk of type 2 diabetes and used 15–40 g/day of HAMS. At a dose of 159 g/day, HAMS (containing 66 g of RS) altered endogenous microbiota levels, including an increase in the beneficial bacterium Faecalibacterium. Lower levels of F. prausnitzii have been found in diseases, including inflammatory bowel diseases (particularly Crohn's disease), irritable bowel syndrome, colorectal cancer, severe coronavirus disease (COVID-19), and cystic fibrosis, compared to stool samples from healthy individuals. It has been shown to exhibit anti-inflammatory effects through butyrate production and modulation of immune cells. As an obligate anaerobe, difficult to culture, and not yet developed as a probiotic, F. prausnitzii has been a next-generation microbe of interest as a target for prebiotics.

This study suggested that a novel resistant starch blend exhibited superior benefits compared to standard resistant starch, also improving gastrointestinal symptoms. The new blend improved gastrointestinal symptoms, particularly diarrhea, within 2 to 6 weeks at doses of 10, 20, or 30 g. With the smart lid, this study confirmed expected results, such as increased stool consistency according to the Bristol Stool Scale, decreased diarrhea and constipation, and demonstrated that the cumulative dose of resistant starch reduced sleep disturbances after 4 weeks. Exploratory microbiome analysis showed that the novel resistant starch blend is associated with Akkermansia muciniphila, F. prausnitzii, and other antiviral viral viruses (ASVs) belonging to bacterial families previously associated with longevity and health. As a versatile dietary component with the potential to improve metabolic health, reduce inflammation, and support the prevention of chronic diseases, resistant starch represents an important focus in contemporary nutritional science.
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.987216/full?utm_source=chatgpt.com (2022)
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1636551/full (2025)

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Thu, 18 Jun 2026 02:36:01 -0000

Rick, Bruce's analysis and mine share some common ground in methodological complexity:
A) REVERSE CAUSALITY
Reverse causality is one of the most important explanations for why some observational studies find that older people with low cholesterol have higher mortality rates.
The idea is simple:
---1) Low cholesterol does not necessarily cause death.
---2) Chronic diseases, hidden cancer, inflammation, frailty, sarcopenia, malnutrition, or biological decline can lower cholesterol.
---3) Subsequently, these individuals have higher mortality rates due to the underlying disease, not because they have low cholesterol.
https://www.bmj.com/content/371/bmj.m4266?utm_source=chatgpt.com (2020)

An analysis published in the BMJ indicated that the association between low LDL and higher mortality could be explained by the higher frequency of diseases and comorbidities in those with the lowest LDL levels.
https://www.bmj.com/content/371/bmj.m4266?utm_source=chatgpt.com (2020)

Furthermore, experts have warned that the so-called "low cholesterol and high mortality paradigm in the elderly" may reflect the phenomenon of "terminal decline," meaning that cholesterol decreases during the years leading up to death.
https://www.bmj.com/content/362/bmj.k3359/rr-1?utm_source=chatgpt.com (2018)

If an older person experiences a spontaneous and unexplained drop in cholesterol, especially accompanied by weight loss or general decline, it is usually more important to investigate the underlying cause than to be pleased about having lower cholesterol. Involuntary cholesterol decline can be a marker of disease or frailty.
https://www.bmj.com/content/371/bmj.m4266?utm_source=chatgpt.com (2020)

B) REVERSE CAUSALITY DOESN'T EXPLAIN EVERYTHING
Some long-term follow-up studies have observed that people with persistently low cholesterol for many years also have higher mortality, suggesting that reverse causality may not be the only explanation.
https://www.nature.com/articles/s41598-018-38461-y?utm_source=chatgpt.com (2019)

C) CURRENT SITUATION (2025-2026)
Most researchers believe that in older adults:
---1) Total cholesterol and LDL lose some of their predictive value observed in middle age.
---2) Frailty, inflammation, muscle wasting, and nutritional status become more important.
---3) Observational analyses should be interpreted with caution due to reverse causality and survivorship bias.
https://www.mdpi.com/2072-6643/17/19/3128?utm_source=chatgpt.com (2025)
https://www.ukbiobank.ac.uk/publications/low-and-decreasing-cholesterol-levels-and-risk-of-all-cause-and-cause-specific-mortality-a-prospective-and-longitudinal-cohort-study/?utm_source=chatgpt.com (2025)
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2026.1789174/full?utm_source=chatgpt.com (2025)

Re: Barberries Rather Than Berberine to Lower Cholesterol

Guillermou — Thu, 18 Jun 2026 02:04:32 -0000

Hi Rick. Although the berries contain little berberine, the positive effects are well listed in my commentary, but more moderate in the fruit, except for its high antioxidant and anti-inflammatory power. Barberry berries function as:
1) a functional food
2) a source of polyphenols
3) a mild modulator
4) metabolic support. Modern studies on the fruit focus more on anthocyanins and polyphenols than on alkaloids.
https://link.springer.com/article/10.1007/s12161-021-02136-8?utm_source=chatgpt.com (2021)

Possible quantity-dependent effect on LDL, triglycerides, and ApoB: indirect effect.
Pathways where the different supplements act:
1) Berberine in the nucleus
2) Psyllium in absorption
3) Bergamot in synthesis
4) Olive for protection. Barberry berries contain berberine, but in low quantities
Some reviews indicate that alkaloids (including berberine) are present throughout the plant, but are concentrated mainly in the roots and bark.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4614447/?utm_source=chatgpt.com (2025)

I found a review that cites a berberine content in the fruit of 5.5–7.7%, but this figure contradicts much of the phytochemical literature and likely comes from a secondary source that is difficult to verify; therefore, I would not consider it reliable without accessing the original study.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4678494/?utm_source=chatgpt.com (2015)

There is a study titled "Quantitative Analysis of Berberine in Berberis aristata Fruits by Validated HPLC," whose objective was precisely to quantify berberine in fruit using HPLC. Other studies also found more berberine in bark and roots.
https://www.researchgate.net/publication/216413808_Quantitative_Analysis_of_Berberine_in_Berberis_aristata_Fruits_and_in_a_Traditional_Anti-Inflammatory_Unani_Formulation_by_Use_of_a_Validated_HPLC_Method
https://yadda.icm.edu.pl/baztech/element/bwmeta1.element.baztech-4953d3a2-2505-4641-a8a5-01ff87978c24?utm_source=chatgpt.com

A validated HPLC study found that Berberis aristata fruits contain 0.033% w/w berberine, i.e., 0.3 to 0.6 mg/g of dried fruit.
Typical Berberine supplement: 1 capsule = 500 mg
50 g dried contains approximately 30 mg of berberine
50 g fresh contains approximately 5 mg of berberine
https://pmc.ncbi.nlm.nih.gov/articles/PMC3931204/?utm_source=chatgpt.com (2014)
https://link.springer.com/article/10.1007/s12161-021-02136-8?utm_source=chatgpt.com (2021)
https://pmc.ncbi.nlm.nih.gov/articles/PMC7346193/?utm_source=chatgpt.com (2020)
https://www.researchgate.net/publication/216413808_Quantitative_Analysis_of_Berberine_in_Berberis_aristata_Fruits_and_in_a_Traditional_Anti-Inflammatory_Unani_Formulation_by_Use_of_a_Validated_HPLC_Method

Re: Barberries Rather Than Berberine to Lower Cholesterol

Rick — Wed, 17 Jun 2026 22:40:23 -0000

Hi G, you wrote that most of the berberine is concentrated in the root and bark, so it seems that it is insignificant in the berries. Is that right?
If so, that would negate the specific berberine benefit described by Dr. Greger.

Re: Friday Favorites: Improving VO2 Max: A Look at Vegetarian and Vegan Athletes

Jennifer — Wed, 17 Jun 2026 20:10:30 -0000

Any chance Dr Greger or team can decipher what this study is saying about the relationship between VO2 Max and LDL? It almost sounds like they are saying VO2 Max is a better predictor of heart health than LDL numbers https://www.nature.com/articles/s41598-026-52389-8

Re: Barberries Rather Than Berberine to Lower Cholesterol

listlaura — Wed, 17 Jun 2026 19:36:23 -0000

Where do you purchase your organic barberries?

Re: Barberries Rather Than Berberine to Lower Cholesterol

Ascrept — Wed, 17 Jun 2026 19:10:43 -0000

Why use this format to denigrate the guy for his success? You don't have to like him as a person, but millions of people purchase their products via Amazon and feel it's a better alternative, (price and speedy delivery) then buying from a store.

Re: How to Lower Cholesterol with Supplements That Actually Work

Chris — Wed, 17 Jun 2026 18:48:38 -0000

I have a few citrus trees in my backyard and I have room to add a bergamot citrus. How would I figure out how much bergamot fruit, juice and/or peel I would have to consume daily to get any reduction in my cholesterol ? It sounds like the flavor is bitter like a lemon. Has anyone ever tried this approach?

Re: Barberries Rather Than Berberine to Lower Cholesterol

Rick — Wed, 17 Jun 2026 17:19:28 -0000

Hi Hugo, what brand of organic barberries do you eat and where do you get them from?
Thank you

Re: Barberries Rather Than Berberine to Lower Cholesterol

John — Wed, 17 Jun 2026 16:51:13 -0000

My neighbor had a barberry plant. With their permission, I dug up a side sprout. Now it's a plant in my yard. Leaves are edible as well as the fruit. Not invasive for me at all. Diversify your gut microbiome. Just good medicine and well - behaved.