本期“问我任何事”（AMA）节目中，彼得讨论了各种水果和蔬菜的营养成分，以评估其相对价值。他解释了食用它们与饮用它们的区别，加工水果和蔬菜如何改变其特性，以及一个人目前的健康状况如何影响食用水果和蔬菜时的营养策略。此外，彼得解释了某些植物化学物质在农产品中潜在的益处和负面影响，并以关于补充绿色粉末、多种维生素等的讨论作为结束。

🤔 本节目探讨了水果和蔬菜的营养价值，并强调了食用它们与饮用它们的区别。彼得指出，加工水果和蔬菜会改变其特性，并强调了个人健康状况对营养策略的影响。

🍎 对于水果，节目重点关注了不同水果的糖分含量和血糖指数，并建议根据个人情况调整水果摄入量。例如，对于患有碳水化合物耐受障碍的人来说，限制水果摄入可能是有益的。

🥕 对于蔬菜，节目讨论了不同蔬菜的营养成分，包括微量营养素和植物化学物质。彼得解释了植物化学物质的潜在益处和负面影响，并强调了选择有机食品和清洗水果和蔬菜的重要性。

💊 最后，节目探讨了补充维生素和营养素的必要性，并介绍了绿色粉末补充剂的益处。彼得建议根据个人的营养需求和健康状况来选择合适的补充剂。

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In this “Ask Me Anything” (AMA) episode, Peter discusses the nutritional profiles of various fruits and vegetables as a means of assessing their relative value. He explains the difference between eating them vs. drinking them, how processing fruits and vegetables can change their properties, and how one’s current state of health affects nutrition strategy when it comes to fruits and vegetable consumption. Additionally, Peter explains the potential benefits and negative effects of certain phytochemicals found in produce and concludes with a discussion of supplementing with green powders, multivitamins, and more.

If you’re not a subscriber and listening on a podcast player, you’ll only be able to hear a preview of the AMA. If you’re a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #36 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here.

We discuss:

• The limitations of nutritional data and challenges of making broad recommendations [2:00];
• How one’s current state of health impacts their “optimal” diet [11:30];
• Defining “metabolic health” [14:45];
• The wide-ranging nutrition profiles of various fruits and vegetables [16:30];
• The benefits of fiber [20:45];
• Eating whole fruits vs. drinking fruit juice or smoothies [22:30];
• Drinking alcohol: metabolic effects, calories in alcohol, and more [28:30];
• Can excess fruit consumption lead to insulin resistance? [30:30];
• Glycemic impact of different fruits, using CGM data to assist decision making, and how fruit is fundamentally different from what we evolved to eat [31:30];
• Dietary approaches for people with a carbohydrate tolerance disorder (TD2, NAFLD, etc.), and when it makes sense to restrict fruit consumption [34:30];
• Nutrition profile of select vegetables: sugar content, micronutrients, and more [40:00];
• Phytochemicals in produce: potential positive health impacts on inflammation, cardiovascular (CV) risk, and cancer [44:30];
• Phytochemicals with potential negative health impacts [50:45];
• Nightshades and inflammation [53:15];
• How important is it to eat organic foods? [56:00];
• How necessary is it to wash fruits and vegetables? [1:00:45];
• How does food preparation change the nutritional composition? [1:03:45];
• Considerations when eating canned and frozen food, and paying attention to processed food additives [1:04:45];
• Supplementing vitamins and nutrients as an alternative to eating whole fruits and vegetables [1:06:15];
• Green powder supplements [1:11:15];
• Important takeaways [1:16:00]; and
• More.

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