471–480 of 529 posts
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iirc vitamin b12 is essentially non-existent in vegan diets. So it's important to either eat meats/seafood, eat a vegan food fortified in it, or take a supplement (the later two are equivalent, just different delivery mechanism)
It's trivial to supplement. Just add a tablespoon of nutritional yeast to anything. It tastes cheesy.
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iirc, that's not quite right. All dietary B12 originates in/on plant sources, you just have to avoid processing that removes it, and include plant sources with good sources. If you try and eat vegan from a typical north american grocery store though, you may have trouble and need to supplement it. On the other hand, selections are pretty good these days, and if you incorporate some nori or legume sprouts (from memory…
Please check your sources. Such advice can be, and in fact is, dangerous to vegans. Legumes or sprouts are not an adequate source of B12 and neither are other plant sources. Your assertion that Nori has B12 is downright wrong. B12 is only synthesized by microorganisms. There are plenty of vegetarian options, but if you are vegan, you have to rely on fortified products and supplements. This has nothing do to with wher…
None of this is discussion is intended to dissuade a persons' choice to eat vegan, but to ensure they have the tools to do it safely :)
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This seems highly unlikely to me. I have reactive hypoglycemia, and can say that potatoes spike my blood glucose levels more than table sugar - they have a really high glycemic index, and anyone with blood sugar issues should totally avoid them IMO. And the thing about foods with a high glycemic index is that they cause you to feel hungry when your blood sugar rapidly drops back to baseline. I find protein and fat wa…
> eat 2 eggs for breakfast and I guarantee you won't even think a out food again until lunch time, if not dinner time. What a patently absurd claim. Your anecdata is not evidence.
There's actually some science behind this diet. Potatoes are the highest scoring food on the satiety index. https://www.healthline.com/nutrition/15-incredibly-filling-f... Basically they're the most filling food per calorie. So if you subscribe to the idea that losing weight is mainly about how many calories you consume, a potato heavy diet should be effective. And an all potato diet, while monomaniacal, even more ef…
A couple years back I tried making colecanon due to a random suggestion from a friend. It's just mashed potatoes mixed with cabbage or kale or such, seasoned as you like. I do a version where I brown the cabbage in butter first. I was surprised just how satisfying a plate of it as a meal, and thought exactly the same thing: I'm pretty sure you could live on that stuff indefinitely and be in great shape.
Peeled Russet potatoes boiled, then strained and let steam some moisture off for a bit.
Kale blanched in water for a few seconds (no more than 30). Then allow it to steam off some moisture. Chop to desired size, pat dry.
Add butter and kale to potatoes. Salt and pepper to taste.
We found that controlling the moisture has a huge impact on flavor and the kale maintaining some texture.
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Satiety is a mental construct. I've been underweight, normal weight, and overweight in my life. What your brain tells you to put in your stomach is almost entirely divorced from nutritional requirements for thriving and surviving. The only way to be exceptionally healthy and thin is to ignore the urge to overeat, and this urge is extremely dynamic on a per human basis. As a result, some people out there will eat a ca…
This is bro science. Sorry dude. Caloric intake matter because in the end it is CICO. However, there are foods that absolutely make you feel full quicker and for a longer period of time and that matters as much as calories because if you can't fight off the hunger because your diet is primarily white bread and doritos as opposed to healthy fats , greens, and proteins then calories won't matter because you will 100% f…
You can run an additional control loop mentally but what purpose does that serve? Reducing caloric intake while your body screams increase caloric intake is very difficult. You should instead use the control loop you already have.
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CICO may be scientifically valid but it's useless in practical terms. People who tend to be constipated absorb much more energy from their food and those with fast digestive tracts absorb much less. Everyone is somewhere on that spectrum, so, from person to person, you would never have a practical way to assess what the CI or the CO is in the CICO model.
Au contraire, it's very useful. If you want someone to lose weight, calculate their BMR + their rough activity based cal burn, and give 'em a 15% deficit. They'll lose weight. Not just water and glycogen. They will burn fat. If you want someone to gain weight, do the same calc, tell 'em to eat 100 more calories. Not gaining? 200. Really not gaining? Wow, fast metabolism, shock 'em with 500 extra. Anecdata, but the on…
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This is bro science. Sorry dude. Caloric intake matter because in the end it is CICO. However, there are foods that absolutely make you feel full quicker and for a longer period of time and that matters as much as calories because if you can't fight off the hunger because your diet is primarily white bread and doritos as opposed to healthy fats , greens, and proteins then calories won't matter because you will 100% f…
CICO is axiomatically true, but the problem is CI is easy to measure and CO isn't. Different people use different amounts of calories to do the same things (including sitting around), and different people extract different amount of calories from the input. Some people can extract calories from PF Chang or Buca di Beppo, but not me. Weight control by eating foods that go straight through sounds terrible though.
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Yes, the conditions we live under have changed; the big question is "Why are some individuals so much more affected by the new environmental effects than others and what should we do about it" When we gain weight, we understand we need to eat less to lose weight. But that obviously does not work for many many people. I'm carrying excess fat right now. Abolishing capitalism or taxing soda (or whatever other social, po…
I think you're absolutely right that as an individual you have to find solutions that work for yourself, not wait for some vague set of social conditions to change. I'm not even sure what those conditions are. Capitalism is easy to blame for everything because it creates choices, both good and bad ones. But some capitalist countries have an obesity problem and others far less so. Socialist Cuba is a lot more obese th…
There are 1000's of things that can cause weight gain, but there is an obvious solution - CICO. But that obvious solution doesn't work for many people.
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I think the scientific study of obesity is full of meta-scientific problems that affect our reasoning on the subject.
- BMI is easy to measure, and predictive at a population level; but it is not as strongly predictive at an individual level when you control for things like activity level and body fat percentage.
- It is very hard for individuals to measure calories consumed and expended. It is also difficult to do this in scientific studies - it can be done, and it has been done well, but it took many years to take this problem seriously.
- Hunger is not one thing. Hunger is hard to measure. Hunger is hard to break into components. Hunger is hard to communicate about.
- - Hunger has multiple physical and psychological components - how would you even teach this in school? With physical sensations like smell and taste, or with emotional sensations like anger?
- - Hunger is a sensation generated deep within the body and the brain. There are no scientific units associated with hunger. You can't get a "hunger level" lab done at your endocrinologist.
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Occam's Razor is a powerful tool. It feels good to find a "simple" answer. People want to find "the" cause of the obesity epidemic, but there is not one single cause. I will repeat my recommendation for "The Hungry Brain" https://www.amazon.com/dp/B01LXT28ZE/ and add a recommendation for "Burn" https://www.amazon.com/dp/B08D8JYQD6/ .
There are many factors in the obesity epidemic and they all work on different people in different ways. Some of them tend to increase the calories in and some of them tend to decrease the calories out.
CI factors - affluence, advertisement, psychological conditioning, "You can have it all" attitude, more junk food (list not exhaustive)
CO factors - less walking in daily life, more people living in areas where it is hard to go outside in the daytime, more sedentary lifestyle overall (list not exhaustive)
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Your body does have a voice that says "you have enough fat", but it is a little voice, and modern foods are highly desirable and calorie dense. There is some evidence that processed sugar has a strong effect on your hunger setpoint as well. There is strong evidence that having access to a wide variety of highly desirable foods leads to overeating (The Cafeteria Diet)
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> Potatoes are more filling per calorie than broccoli? Spinach? Way, way, way more filling. Regular vegetables have basically no fill value at all. Just a fancy form of water & vitamins. Potatoes are quite good at filling.
I'm pretty sure this is quite wrong [1]. While potatoes score as the most satiating "carb" it seem far from the most satiating food, vegetables have tons of fiber score a lot higher in satiety vs. nutrient density.[2] > Just a fancy form of water & vitamins No. 1. https://optimisingnutrition.com/calculating-satiety/ 2. https://lh3.googleusercontent.com/p_QyR5ImpQSJ_QODYl-tKxeKfj...
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> Potatoes are more filling per calorie than broccoli? Spinach? Way, way, way more filling. Regular vegetables have basically no fill value at all. Just a fancy form of water & vitamins. Potatoes are quite good at filling.
Filling here meaning over the medium term. You can stuff your stomach with vegetables and briefly feel "full", but you won't feel "satisfied" for very long, and might even feel a bit of nausea as your digestive system works on all these vegetables without much in the way of calories.