Videos

Study: Overeating sugar doesn’t make you gain weight? | How high carb vegans lose weight on 3000+ calories

Happy Saturday! Today I have a video for you where I go over a scientific study on what happens when people overeat sugar. Specifically, how much sugar you can turn into fat (through de novo lipogenesis), and whether sugar makes you fat.

Study summary

This study compares lean and obese participants in terms of their de novo lipogenesis (DNL), which is the process of converting carbohydrates into fats in the body. The researchers fed people 3 diets for 4 days each: a control diet to maintain their weight, and two overfeeding diets. The participant were in a calorimeter room during these diets to measure exactly what they burned off, and their activity and rest was controlled. The control diet was a pretty normal, Western-style diet: about 50% carbs, 40% fat, and 10% protein.

In both overfeeding diets, they were overfed by 50%, half of which was fat (butter and oil added to meals), and half of which was sugar (sugary drinks). In one overfeeding diet, they were overfed with sugar in the form of glucose, and in the other diet, they were overfed sugar in the form of sucrose. There were no differences in the outcomes by the type of sugar, so I don’t talk about that in the video.

The researchers looked at what happened to the sugar especially: how much of it they burned off, how much of it they turned into fat, and how much it contributed to body fat gain. They also looked at whether fat or sugar leads to more increases in DNL, how the overfeeding diets affected insulin and blood sugar, and more. I spend most of the video going over the results, and what they mean for you!

Here’s a link to the study: https://academic.oup.com/ajcn/article/74/6/737/4737416

Extra science notes

Here are some notes on parts that I cut out of the video, since they’re more for people specifically interested in science!:

  • The effect of increased energy expenditure with the overfeeding diets wasn’t statistically significant, but there was a consistent increase in all 4 overfeeding groups (lean and obese, sucrose and glucose). Given the small number of subjects, it is likely this effect would be significant if more subjects were included. There are also other studies finding this increase in metabolism with increased food intake, which I plan to make another video on too! (e.g., https://www.nature.com/articles/ijo2012202)
  • Fat balance and carbohydrate balance each explained 43% of the variance in DNL. Therefore, it appears that overeating generally rather than solely carbohydrate intake may be responsible for increasing DNL.
  • The numbers on the plot are in kilojoules, which is a standard scientific unit for energy. For the video, I converted it to calories to make it more applicable. If you look at the paper yourself, note that many of the numbers are in kJ (or grams, for macronutrient balances) per 96 hours.
  • The paper was funded by sugar interests, which would be a big problem if it were the only paper showing low rates of DNL like this, or if their main goal was to show how low DNL is. Luckily, there are many other studies showing similarly low rates of DNL, but I chose this one as the example for this video because it was a nice method, published in a top nutrition journal, and made the numbers available. The main goal of this study (aka what the sugar industry wanted) was actually to test the differences between sucrose and glucose in DNL–they found no effect. Also, they focused more on how DNL doubled than how low it was, suggesting their goal wasn’t to push a low-DNL sugar agenda.
  • Here is another paper reaching the same conclusions, from Berkeley and not funded by the sugar industry: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC185982/
Recipes

Fluffy Baked Potato Chips Recipe [Vegan]

Fluffy vegan baked potato chip recipe

Sometimes I like to make elaborate meals like my most recent strawberry shortcake recipe, but other times… I just want some potatoes. These guys are my favorite way to eat simple potatoes! They’re like a cross between chips and a baked potato—crispy on the outside, fluffy on the inside, and so addictive.

And it’s so simple, I almost feel silly even calling it a recipe. I usually have them with just salt and pepper, but they can be flavored so many ways, with sauces afterwards or spices while baking! (I add a few ideas below)

Nutrition note: contrary to popular opinion, potatoes are a nutritional powerhouse! Not only are they packed with fiber and resistant starch which are both great for weight loss (see my video on resistant starch & weight loss), but they’ve got almost every nutrient you need to survive. For example, one 400 calorie meal of these potatoes would give me 20% of my daily protein needs; 10g fiber; tons of potassium, B vitamins, and vitamin C; omega 3s, and a bunch more.

Vegan fluffy baked potatoes

Ingredients:

  • 2 medium yukon gold potatoes (~300g)
  • Salt and pepper to taste (I use ~1/2 tsp seasoning salt, 1/8 tsp pepper)
  • Optional: spices to taste (can also use to replace salt): smoked paprika, taco seasoning, curry powder, chili lime seasoning, 21 seasoning salute (or other italian seasoning)

Directions:

  1. Preheat oven to 420 degrees F.
  2. Slice potatoes into ~1/8″ thick slices width-wise (aka, so they’re circles not ovals), as evenly as possible. The best way to do this is with a mandolin, but a knife will do!
  3. Put them in a large tupperware, add spices, and shake them around to get them evenly coated.
  4. Line a baking sheet with parchment paper. Spread potato slices out in a single layer on the parchment paper with some space in between them. (Use multiple sheets if necessary)
  5. Place baking sheet(s) in oven. If you have multiple sheets, place them side by side on one rack rather than stacked on a rack above the other–you want both sheets to get full heat from the top and bottom of the oven!
  6. Bake for 18 minutes, or until there are large golden brown bubbles on top of all of the slices, like in the photos. But don’t let them get fully browned!
  7. Eat immediately, since they’re crispiest while hot!


Enjoy,

Videos

Scientific Studies: Losing Weight Releases Toxins in your Blood + 6 Ways to Reduce your Pesticide Levels

Happy Monday! Today I have a video for you where I go over scientific studies on toxins: how weight loss actually raises the amount of toxins (especially pesticides) in your blood, what those toxins can do to your body and what types of symptoms they cause, and 6 science-based steps you can take to lower your pesticide levels.

Some of the symptoms & diseases that pesticides could cause:

  • Hormone imbalance (can cause endometriosis, painful periods, acne, PCOS), birth defects & infertility
  • Inflammation (can cause eczema, headaches, fatigue, indigestion, etc.)
  • Cancer
  • Brain fog & neuron loss
  • Hyperthyroidism and hypothyroidism
  • Autism
  • ADHD
  • Diabetes
  • Asthma

See the video for how you can lower your toxin levels, based on science.

* * * * * * * * * * * *

Weight loss & elimination study links:

Health study links:

 

Want to help me do more of this kind of research for you? I would really appreciate your support on Patreon!

Recipes

Decadent Vegan Strawberry Shortcake Recipe

Vegan Strawberry Shortcake

I finally got my hands on the new Reddi-wip vegan whipped cream, and for my first time trying it, I wanted to make something a bit extravagant where whipped cream is a key ingredient: so I went with strawberry shortcake. My fiancé found a nonvegan recipe online, and we made it vegan and changed the method to make it easier—and it has turned out amazing every time! It’s now our go-to when we want a fun brunch.

We’ve also served it to nonvegan friends with rave reviews!

Vegan strawberry shortcake

Makes about 16 shortcakes

Ingredients

Shortcake

  • 4 cups flour
  • 3 tablespoons sugar
  • ¼ teaspoon salt
  • 5 teaspoons baking powder
  • 3/4 cups vegan butter (for dough)*
  • 1/4-1/2 cup vegan butter (for pan & topping)
  • 1 1/4c vegan heavy cream, half and half, or coconut cream

Toppings

  • 2 pints strawberries
  • ½ cup sugar
  • Vegan whipped cream

*Our favorite vegan butter is Miyokos, and we add a bit of extra heavy cream to make up for it being a bit less wet than most vegan butters. Depending on the brand you use, you may need to add more heavy cream or non-dairy milk to make the dough smooth and moist enough.

Directions

  1. Preheat oven to 450 degrees F.
  2. Slice strawberries to your desired size, crushing some of them if you prefer more juice rather than whole strawberry pieces. Mix with 1/2 cup of sugar, and set aside while you make the dough to let it produce strawberry syrup.

Make the shortcakes:

  1. Stir flour, 3 tablespoons sugar, baking powder, and salt in a mixing bowl. Add 3/4 cup of softened butter, and use your hands to rub it into the dry ingredients. Add 1 1/4 cups cream, and mix to a soft dough. Add more cream (or nondairy milk) as necessary to achieve a smooth ball of dough with no cracks.
  2. Knead the dough for 1-2 minutes in the bowl, then roll it to about 1/2-inch thickness. Using a biscuit cutter or jar (mine was about a 3″ diameter), cut an even number of rounds.
  3. Use some of the remaining butter to grease a baking sheet. Lay the rounds out on the sheet, leaving some space between them. Melt remaining butter, and brush it evenly on top of the rounds.
  4. Bake for 8 to 12 minutes, or until golden brown. Make sure not to brown the bottoms beyond a golden light brown color.
  5. Serve warm. Top shortcakes with strawberries and whipped cream, and enjoy!

I would love your feedback if you try it! I would also love to see your posts–if you make it and tag me @veganmiche on Instagram, I’ll share your post! 🙂




Starch Solution, Videos

I’M NOT HIGH CARB LOW FAT ANYMORE? | Weight loss progress pics & advice

I’m back in action, with a diet update for you! In the video, I show you my weight loss from a high carb diet (starch solution) versus my new diet. Plus, what my new diet is & why I LOVED being high carb but it isn’t my current way of eating.

Subscribe to my channel!

Thanks for stopping by,

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Recipes

Vegan Lemon Cheesecake Bars (Recipe)

Guess who’s back!

I’ve been posting recipes and life updates on my instagram most days, but realized that I’d like my recipes to be searchable–both for those who are interested in my recipes, and so I can find my own recipes more easily. 😛

So, here I am to post recipes again! The current plan is to try for minimalist posts for the most part, keeping them short and sweet with a few simple photos, and text to a minimum. (But we’ll see how that goes.)

Today’s recipe is my current favorite dessert: lemon bars.

I tried to make my boyfriend a replacement for his favorite vegan lemon tart that the store stopped carrying, and we ended up with something even better: these lemon bars are the perfect hybrid of creamy cheesecake texture with bright lemon bar flavor. Featuring a shortbread crust and cashew-coconut filling, they’re a hit for vegans and omnivores alike!

Makes an 8″ round pan

Ingredients

Shortbread Crust

  • 1/2 cup vegan butter (I highly recommend Miyoko’s)
  • 1/4 cup sugar
  • 2 tbsp lemon juice
  • 1 cup all-purpose flour

Combine ingredients in a bowl, and massage butter and lemon juice into sugar and flour until it forms an even dough, without lumps.

Line an 8″ round pan with parchment paper, and press the dough into the pan. Bake at 350 for 15 mins. Remove from oven and let it cool for a few minutes.

Filling

  • 1 cup raw cashews
  • 1 cup and 2 tbsp coconut cream*
  • 2 tbsp cornstarch
  • 3/4 cup lemon juice
  • 1 pinch sea salt
  • 5 tbsp maple syrup
  • Powdered sugar to sprinkle on top

Blend all ingredients except powdered sugar until smooth and creamy. Pour into half baked crust and bake at 350 for 20-25 mins, until edges start to crack. Remove from oven to cool for 30 minutes, then transfer to fridge. Let cool overnight, sprinkle with powdered sugar, and enjoy!

*Coconut cream is the hard part at the top of a can of full-fat coconut milk that has a butter-like consistency; not the liquid. You can also buy cans of pure coconut cream.