WEBVTT - Ep 209 Dietary Guidelines Part 2: Why is there protein in everything? 0:00:01.000 --> 0:00:07.160 Restoring science and common sense. Every American deserves to be healthy, 0:00:07.560 --> 0:00:10.920 but too many Americans are sick and don't know why. 0:00:11.680 --> 0:00:15.160 That is because their government has been unwilling to tell 0:00:15.240 --> 0:00:19.160 them the truth. For decades, the US government has recommended 0:00:19.160 --> 0:00:23.800 and incentivized low quality, highly processed foods, and drug interventions 0:00:24.120 --> 0:00:28.000 instead of prevention. Under the leadership of President Trump, the 0:00:28.040 --> 0:00:32.120 government is now going to tell Americans the truth. Today, 0:00:32.360 --> 0:00:35.760 the White House released the Dietary Guidelines for Americans twenty 0:00:35.800 --> 0:00:39.360 twenty five to twenty thirty, the most significant reset of 0:00:39.440 --> 0:00:44.880 federal nutrition policy in decades. Under President Trump's leadership, common sense, 0:00:45.159 --> 0:00:49.320 scientific integrity, and accountability have been restored to federal food 0:00:49.360 --> 0:00:53.400 and health policy. For decades, the Dietary Guidelines favored corporate 0:00:53.400 --> 0:00:57.040 interests over common sense, science driven advice to improve the 0:00:57.040 --> 0:01:02.080 health of Americans. That ends today. The new Dietary Guidelines 0:01:02.120 --> 0:01:07.000 call for prioritizing high quality protein, healthy fats, fruits, vegetables, 0:01:07.040 --> 0:01:11.960 and whole grains, and avoiding highly processed foods and refined carbohydrates. 0:01:57.920 --> 0:02:05.960 Ran okay, so ooh, my face made some. 0:02:04.360 --> 0:02:05.720 Some faces during that. 0:02:05.720 --> 0:02:11.919 That was my dramatic rendition of an unadulterated uncut first 0:02:11.960 --> 0:02:16.079 two paragraphs of the USDA's fact sheet that they released 0:02:17.040 --> 0:02:20.560 when they released these new dietary guidelines. We'll have a 0:02:20.560 --> 0:02:23.960 link to it on our website, and it was completely uncut. 0:02:24.360 --> 0:02:26.720 It cracks me up because, like the whole framing, this 0:02:26.919 --> 0:02:30.359 is a complete reset of everything. And I'm like, this 0:02:30.440 --> 0:02:33.160 is just like the eleventh version of a textbook with. 0:02:33.240 --> 0:02:35.960 A hundred very little changes, very little changes. 0:02:35.960 --> 0:02:39.200 And to imply that the changes that they have made 0:02:39.360 --> 0:02:42.680 are in any way based in science in a way 0:02:42.680 --> 0:02:44.440 that previous ones weren't is false. 0:02:45.000 --> 0:02:45.799 To imply that. 0:02:45.760 --> 0:02:48.880 They are not backed by industry interests is also false. 0:02:49.280 --> 0:02:52.440 So it's like, we'll get into all of it today. 0:02:52.480 --> 0:02:53.760 Oh, I'm excited for this episode. 0:02:53.880 --> 0:02:55.079 Erin me too. 0:02:56.160 --> 0:02:59.280 Hi, I'm Eron Welsh and I'm Erin Alman Updyke and 0:02:59.440 --> 0:03:01.560 this is this podcast will kill you. 0:03:01.600 --> 0:03:06.280 Today we're talking about the Dietary Guidelines Part two, Part two, 0:03:07.320 --> 0:03:11.359 Part two, the bringing back the Food Pyramid. 0:03:12.000 --> 0:03:15.280 I think this is going to be a very interesting 0:03:15.320 --> 0:03:21.280 discussion of rhetoric and just branding, Like so much of 0:03:21.320 --> 0:03:25.280 this is branding, even looking at the design of the pyramid, 0:03:25.280 --> 0:03:27.200 which like I didn't talk about that last week. 0:03:27.240 --> 0:03:29.720 But like there has been a lot of intention behind 0:03:30.000 --> 0:03:34.079 how this information is presented. Committees on committees on committees 0:03:34.120 --> 0:03:36.320 of like how do we turn this? Do we do 0:03:36.360 --> 0:03:38.160 a pyramid? Should we add stairs? Should we do an 0:03:38.200 --> 0:03:40.800 upside down triangle? Like whatever? I guess triangles camp be 0:03:40.880 --> 0:03:47.320 upside down, but like right right, yeah, and it's just wow. 0:03:47.320 --> 0:03:47.560 I know. 0:03:47.720 --> 0:03:50.600 Well, and it's interesting too because historically, the like Dietary 0:03:50.640 --> 0:03:54.160 Guidelines for Americans document has been this like pretty large, 0:03:54.480 --> 0:03:58.440 you know, hefty document that's geared towards professionals, you know, 0:03:58.560 --> 0:04:03.080 nutrition experts and people who are making the decisions about things, 0:04:03.120 --> 0:04:06.800 and not not the same document that is necessarily geared 0:04:06.840 --> 0:04:11.080 towards general public, where then they take those dietary Guidelines 0:04:11.080 --> 0:04:14.000 the DGA, and then make a food pyramid and make 0:04:14.040 --> 0:04:17.520 this public facing you know, information for a graphic thing. 0:04:17.680 --> 0:04:19.760 Yeah, this time it's like we got it. It's all 0:04:19.800 --> 0:04:20.080 in one. 0:04:20.120 --> 0:04:22.880 It's just this very short a few pages, and this 0:04:22.960 --> 0:04:25.839 is the Dietary Guidelines. It is public facing, and so 0:04:25.920 --> 0:04:27.839 they've kind of just wrapped it all up in one, 0:04:27.880 --> 0:04:30.080 which is also interesting in and of itself. 0:04:30.320 --> 0:04:33.440 It is, oh, there's so much good stuff today. 0:04:33.720 --> 0:04:37.120 Yes, first, but first it's quarantiney time. 0:04:37.560 --> 0:04:39.840 It is. What are we drinking again? 0:04:40.080 --> 0:04:43.200 Erin we're drinking your daily apple we are. 0:04:43.720 --> 0:04:48.360 It's a pretty simple beverage. It's got apple juice, pomegranate juice, 0:04:48.400 --> 0:04:49.960 lemon juice, sparkling water. 0:04:51.040 --> 0:04:52.800 There you go, dillish refreshing. 0:04:53.839 --> 0:04:56.000 We'll post the full recipe as if you need one 0:04:56.240 --> 0:04:58.279 on our website. This podcast will kill you dot Com 0:04:58.279 --> 0:04:59.800 and all of our social media, so make sure that 0:04:59.800 --> 0:05:02.200 you're following us there, you know. 0:05:02.720 --> 0:05:04.160 So you don't miss do it. 0:05:04.920 --> 0:05:08.200 On our website, you can find a whole suite of 0:05:08.240 --> 0:05:11.000 things if you're looking for them. You can find sources. 0:05:11.160 --> 0:05:14.599 You can find transcripts. You can find links to merch 0:05:14.800 --> 0:05:18.240 link links to bookshop dot org affiliate page, our Goodreads list, 0:05:18.839 --> 0:05:23.320 music by Bloodmobile, contact us form a, submit your first 0:05:23.320 --> 0:05:27.160 hand account form, and perhaps a few other tidbits in there. 0:05:27.200 --> 0:05:30.520 If you're you know, excited to explore so much at. 0:05:30.400 --> 0:05:35.600 It, rate, review, and subscribe on your favorite podcast or YouTube. 0:05:35.640 --> 0:05:38.000 If you are into a video version, we have it. 0:05:38.120 --> 0:05:40.600 Did you know about it? We're there? Yeah, maybe you're 0:05:40.600 --> 0:05:41.800 already watching us, in which. 0:05:41.600 --> 0:05:45.480 Case, Hi, hi, Hi, nice to see. 0:05:46.400 --> 0:05:51.000 Okay, shall we get into this week's episode erin absolutely Okay, 0:05:51.040 --> 0:06:10.640 We'll take a break and then dive in. If anyone 0:06:10.680 --> 0:06:15.719 missed last week's episode, part one of this two part series, Aaron, 0:06:16.200 --> 0:06:19.080 you walked us through the good, the bad, and the 0:06:19.200 --> 0:06:23.120 ugly really of how we got to be here where 0:06:23.120 --> 0:06:26.680 we are today. So I think we all understand a 0:06:26.720 --> 0:06:30.480 lot more about where the concept of these dietary guidelines 0:06:30.520 --> 0:06:33.400 really comes from and the issues that have always been 0:06:33.440 --> 0:06:37.480 present in the creation of the dietary guidelines for America. 0:06:37.520 --> 0:06:40.200 And this is a very America centric couple of episodes, 0:06:40.520 --> 0:06:44.440 but I will talk about global dietary guidelines today as well. 0:06:45.440 --> 0:06:48.520 But today's episode I am mostly focused on these newest 0:06:48.640 --> 0:06:51.560 dietary guidelines that came out in January twenty twenty six. 0:06:51.800 --> 0:06:52.839 And what I want to. 0:06:52.839 --> 0:06:57.320 Walk through is why it is that they've made such headlines, Like, 0:06:57.320 --> 0:06:59.320 when was the last time we ever even heard about 0:06:59.360 --> 0:07:00.000 them being updates? 0:07:00.760 --> 0:07:01.440 Did you know they were. 0:07:01.440 --> 0:07:05.040 Updated in twenty twenty No, because they were, of course 0:07:05.120 --> 0:07:07.960 they are every five years. Why are we hearing so 0:07:08.120 --> 0:07:11.520 much more about this upside down pyramid than we did 0:07:11.600 --> 0:07:14.040 the debut of My Plate back in twenty eleven. 0:07:14.280 --> 0:07:17.160 My Plate still can't believe I missed a whole era 0:07:17.320 --> 0:07:19.640 of dietary guideline. 0:07:20.280 --> 0:07:21.920 And of course, I think that part of this is 0:07:21.960 --> 0:07:25.040 down to the time in which we are currently living in, 0:07:25.480 --> 0:07:28.400 with RFK Junior being the head of the Department of 0:07:28.440 --> 0:07:31.880 Health and Human Services who made it known very clearly 0:07:31.920 --> 0:07:35.600 and very loudly that he was going to overhaul these guidelines. 0:07:36.640 --> 0:07:39.840 And I think that in some ways the kind of 0:07:40.040 --> 0:07:43.520 nutrition community, the wider medical community has been bracing for 0:07:43.560 --> 0:07:46.240 this what is it going to look like? And it's 0:07:46.400 --> 0:07:47.280 very clear that. 0:07:47.240 --> 0:07:50.040 MAHA and the MAHA kind. 0:07:49.840 --> 0:07:53.080 Of ideals and ideology has had a very huge hand 0:07:53.120 --> 0:07:54.600 in shaping these guidelines. 0:07:55.280 --> 0:07:59.280 You know, I was thinking about like the Super Bowl 0:07:59.280 --> 0:08:02.000 commercial with Mike Tyston. It's aaron. 0:08:02.120 --> 0:08:04.680 I have so many feelings about it, and I'm not 0:08:04.760 --> 0:08:06.720 even going to get deep into it, no I. 0:08:06.640 --> 0:08:09.080 Know, but it's just like it's funny because like you said, 0:08:09.120 --> 0:08:11.840 we didn't like there weren't or maybe there were, and 0:08:11.880 --> 0:08:15.120 I just missed them because they were so not as ridiculous, 0:08:15.160 --> 0:08:18.200 like so unridiculous compared to that I genuinely thought that 0:08:18.240 --> 0:08:21.560 I was watching like a spoof, a spoof thing like it. 0:08:21.520 --> 0:08:23.560 Came up and I was like, like an snl skit. 0:08:23.800 --> 0:08:25.760 Yeah, like a thirty rock thing. I was like, right, 0:08:25.920 --> 0:08:28.800 it's happening. And so it is really interesting the drive 0:08:29.040 --> 0:08:32.439 for publicity and publicizing this these guidelines. 0:08:32.480 --> 0:08:34.680 And I think that's one of the big big differences 0:08:34.679 --> 0:08:36.440 that we're seeing, like already off the bat, is the 0:08:36.480 --> 0:08:38.800 way that these guidelines are being marketed, the way that 0:08:38.800 --> 0:08:41.720 they're being talked about, the vibes behind them is like 0:08:41.880 --> 0:08:45.479 totally totally different than anything that we've seen before. Yeah, 0:08:45.640 --> 0:08:49.360 it's a lot, and there is a lot that I 0:08:49.400 --> 0:08:53.640 think that these guidelines kind of bring up that are 0:08:53.720 --> 0:08:57.720 part of larger discussions, and we don't have time for 0:08:57.760 --> 0:09:01.120 those larger discussions today. So what I am going to 0:09:01.120 --> 0:09:05.520 focus on for this episode is how the most recent guidelines, 0:09:05.559 --> 0:09:08.080 this upside down food pyramid, if we're calling it that, 0:09:09.040 --> 0:09:12.760 what are the real key differences between these dietary guidelines 0:09:12.800 --> 0:09:15.680 and every other set of guidelines that has changed minimally 0:09:15.760 --> 0:09:19.960 over the last several decades. There's four key differences that 0:09:20.120 --> 0:09:23.000 I'm going to kind of go through, some of which 0:09:23.360 --> 0:09:26.160 are not based at all in science, and some of 0:09:26.200 --> 0:09:30.760 which are really probably good recommendations, and some of which 0:09:30.760 --> 0:09:35.080 are somewhere in between. And then we'll compare the current 0:09:35.280 --> 0:09:37.920 food guidelines now that exist in the US to what 0:09:37.960 --> 0:09:40.440 guidelines actually look like across the globe. Like, how different 0:09:40.440 --> 0:09:43.319 are these new recommendations from global recommendations. 0:09:43.480 --> 0:09:44.679 I'm so excited for that. 0:09:44.840 --> 0:09:45.600 It's going to be great. 0:09:46.120 --> 0:09:50.720 How are Americans doing on eating according to these guidelines 0:09:50.760 --> 0:09:53.720 if we're falling short in what areas are we falling short? 0:09:53.760 --> 0:09:57.600 And why? What are the barriers that we see? 0:09:58.120 --> 0:10:01.440 Fiber? Yes, fiber is the answer. 0:10:02.120 --> 0:10:04.960 And finally, the question that you kind of ended us 0:10:04.960 --> 0:10:07.600 with last week, Aaron, is does any of this matter? 0:10:07.840 --> 0:10:10.840 Who is going to be affected by these changes besides 0:10:10.840 --> 0:10:11.800 our global reputation? 0:10:12.040 --> 0:10:12.360 Ready? 0:10:13.120 --> 0:10:16.080 Oh yeah, so we're gonna also go good, bad, and 0:10:16.160 --> 0:10:19.199 ugly or like I'm going to start with like probably 0:10:19.240 --> 0:10:25.120 beneficial changes, somewhat maybe neutral changes, and then baseless changes 0:10:25.120 --> 0:10:26.480 that are probably harmful. 0:10:27.800 --> 0:10:28.840 Wonder which those are? 0:10:29.160 --> 0:10:30.160 I can't wait to tell you. 0:10:31.040 --> 0:10:33.680 So the first thing to know is that they really 0:10:33.960 --> 0:10:42.720 are not that different from previous iterations. Guidelines for forever 0:10:43.360 --> 0:10:48.240 have emphasized the importance of whole grains, whole fruits and vegetables, 0:10:48.920 --> 0:10:55.199 limiting added sugar, limiting sodium, and limiting our saturated fat 0:10:55.400 --> 0:10:58.760 to less than ten percent of our total calories. That 0:10:59.360 --> 0:11:01.760 has not changed at all. 0:11:02.000 --> 0:11:02.400 Nope. 0:11:03.320 --> 0:11:06.840 These guidelines, similar to the guidelines from twenty twenty as well, 0:11:06.880 --> 0:11:11.319 also include a one pager on nutrition information like geared 0:11:11.360 --> 0:11:16.440 towards infants and toddlers, which is quite well put together 0:11:16.600 --> 0:11:21.199 and very very similar to the twenty twenty guidelines. Right, Okay, 0:11:22.040 --> 0:11:24.520 but there are a few big changes, like I said, 0:11:24.559 --> 0:11:27.160 four that we're going to go through. So the first 0:11:27.200 --> 0:11:30.880 big change is that this is the first dietary guidelines 0:11:30.920 --> 0:11:36.200 for Americans to specifically emphasize that we should be avoiding 0:11:36.760 --> 0:11:42.800 consumption of quote highly processed, packaged, prepared, ready to eat 0:11:43.600 --> 0:11:48.960 unquote foods or other snacky foods. And they list specifically chips, cookies, 0:11:49.160 --> 0:11:52.959 candy as the types of foods they're talking about, and 0:11:53.240 --> 0:11:57.000 they emphasize the need to prioritize what they call nutrient 0:11:57.120 --> 0:12:00.880 dense foods. They go so far as to recommend that 0:12:01.120 --> 0:12:06.160 no amount of added sugars or non nutritive sweeteners is 0:12:06.640 --> 0:12:11.160 needed or recommended in a diet, and multiple times in 0:12:11.240 --> 0:12:15.640 different sections of these guidelines they call out refined grains, 0:12:16.040 --> 0:12:19.760 added sugar, and added salt or sodium as something that 0:12:19.800 --> 0:12:22.880 we should be avoiding, including things like sugar sweetened beverages, 0:12:22.920 --> 0:12:25.120 which they have been railing against for a very long 0:12:25.160 --> 0:12:28.199 time now, and fruit juices. I think their stance against 0:12:28.200 --> 0:12:31.439 fruit juices is a bit different than previous ones. They 0:12:31.480 --> 0:12:33.920 also say, and I think this is really interesting that 0:12:34.080 --> 0:12:36.959 if you're going to be eating packaged or like snacky foods, 0:12:37.040 --> 0:12:41.480 to look for ones that meet FDA quote unquote healthy 0:12:41.559 --> 0:12:42.360 claim limits. 0:12:43.720 --> 0:12:45.880 And this is a category that exists. It was like. 0:12:46.280 --> 0:12:49.719 Updated in twenty twenty four, these like limits on what 0:12:50.000 --> 0:12:53.240 should constitute a quote unquote healthy food. 0:12:53.760 --> 0:12:54.839 No one knows what those are. 0:12:54.960 --> 0:12:57.200 What. I've never heard of those, Okay, no, of course 0:12:57.280 --> 0:12:57.640 you have it. 0:12:57.679 --> 0:12:58.480 No one's heard of it. 0:12:58.720 --> 0:13:01.240 And the thing is that, like this is a theoretical 0:13:01.280 --> 0:13:04.040 category kind of that exists, but there's no like labeling 0:13:04.120 --> 0:13:08.160 for it. So there's no way that companies can label 0:13:08.200 --> 0:13:10.640 a food as quote unquote healthy and that you know, 0:13:10.800 --> 0:13:13.800 as a consumer, it is sticking to an actual category 0:13:14.000 --> 0:13:17.559 that the FDA has made, like that has been proposed, 0:13:17.760 --> 0:13:22.480 but right now it does not exist. So healthy limits, 0:13:22.600 --> 0:13:25.600 we don't really know exactly what those are. Okay, Okay, 0:13:26.559 --> 0:13:30.120 they list in the Dietary Guidelines some specific limits on 0:13:30.520 --> 0:13:33.320 the amounts of added sugar that should be in a 0:13:33.360 --> 0:13:37.560 certain amount of ounces of food as part. 0:13:37.320 --> 0:13:38.720 Of this healthy claim. But that's it. 0:13:38.720 --> 0:13:40.720 It's only a limit on sugar, not on anything else, 0:13:40.720 --> 0:13:48.200 saturated fat or sodium or anything. So this is a 0:13:48.280 --> 0:13:54.480 potentially beneficial change. However, it does kind of merit a 0:13:54.520 --> 0:13:58.320 bit more nuance than what the guidelines are giving it. 0:13:58.640 --> 0:14:02.040 Yeah, okay, we're going to talk about processed foods. I 0:14:02.080 --> 0:14:04.040 think someday we have. 0:14:03.960 --> 0:14:07.240 To because an hand depth look on what processed foods 0:14:07.360 --> 0:14:10.600 or they call them highly processed foods, and that's not 0:14:11.040 --> 0:14:16.359 a thing that exists, Like, it's not a category of processing. 0:14:16.840 --> 0:14:20.480 There is a classification system called the Nova classification system 0:14:20.840 --> 0:14:24.680 that lists minimally processed, at processed, and. 0:14:24.880 --> 0:14:26.280 Ultra processed foods. 0:14:26.360 --> 0:14:29.560 Okay, but highly processed is not technically a term. Now 0:14:29.600 --> 0:14:33.560 is that semantics a little bit? But the problem is 0:14:33.600 --> 0:14:38.920 that to really like get at the idea of food processing, 0:14:39.200 --> 0:14:41.400 you have to like what is it that we're trying 0:14:41.440 --> 0:14:43.560 to get at here, right, because. 0:14:43.240 --> 0:14:45.360 Like it's a little bit like you know it when 0:14:45.400 --> 0:14:47.600 you see it, Like, yes, we know that certain things 0:14:47.680 --> 0:14:52.080 are processed, but that are not inherently bad because of 0:14:52.080 --> 0:14:56.000 that processing exactly. Most of our food is processed exactly, 0:14:56.480 --> 0:14:59.280 and it's yeah, but to say that and then say, well, 0:14:59.320 --> 0:15:01.480 then that means all processed food is fine or all 0:15:01.520 --> 0:15:03.920 processed food is bad. Both of those things are not 0:15:04.160 --> 0:15:07.960 are lacking the nuance that is impactful for dietary health. 0:15:08.240 --> 0:15:11.600 They're over simplifications on both like both ends of the 0:15:11.640 --> 0:15:13.000 spectrum essentially. 0:15:12.680 --> 0:15:15.720 And people use them in both ways where it's like, right, well, no, 0:15:16.200 --> 0:15:20.320 there are highly clearly highly processed foods that are clearly 0:15:20.400 --> 0:15:22.760 not good for you. 0:15:22.800 --> 0:15:26.080 No, no one thinks that cheetos are a health food, right, 0:15:26.280 --> 0:15:29.440 you know, not to name names, but not to name names, 0:15:29.880 --> 0:15:32.040 but I don't think anyone is out there eating Cheetos 0:15:32.040 --> 0:15:36.040 thinking that they're getting nutrient dense foods in their diet. 0:15:36.280 --> 0:15:39.640 But right then there's like baked cheetos as like here's 0:15:39.640 --> 0:15:42.520 a health you don't get started. Okay, I guess it's 0:15:42.520 --> 0:15:43.680 the whole health washing. 0:15:43.640 --> 0:15:45.760 And that's a health washing and a marketing and that 0:15:45.760 --> 0:15:47.760 that's kind of a separate issue, right, but it is 0:15:47.840 --> 0:15:51.960 part of this. And the thing is that like none 0:15:52.080 --> 0:15:54.800 of these types of foods that they are really trying 0:15:54.880 --> 0:15:57.280 to get at here, right, because what they're trying to 0:15:57.360 --> 0:16:01.520 get at is avoiding sugar, sweet and beverage, refined, highly 0:16:01.560 --> 0:16:04.760 processed carbohydrates, and other foods that have a lot of 0:16:04.800 --> 0:16:08.200 added sugars, added sodium, and tend to be high in 0:16:08.240 --> 0:16:13.120 saturated fats. None of these types of foods were recommended 0:16:13.160 --> 0:16:18.320 by any means in previous guidelines and scientific reports. Again, 0:16:18.520 --> 0:16:21.880 the reports that are coming out of the DGAC, the 0:16:21.960 --> 0:16:27.240 committee who's making these initial recommendations that go to the DGA, 0:16:27.320 --> 0:16:32.640 they have recommended limiting them to various degrees. Previous guidelines 0:16:32.720 --> 0:16:38.240 have never explicitly discouraged the consumption of these foods. They've 0:16:38.240 --> 0:16:42.160 been we've been recommended to avoid added sugars, to limit 0:16:42.200 --> 0:16:44.880 our amounts of added sugars, and things like that. So 0:16:44.920 --> 0:16:49.680 it's really kind of the emphasis and the explicitness of 0:16:49.720 --> 0:16:51.280 this recommendation that's different. 0:16:51.720 --> 0:16:54.800 It's interesting too to see whether there will be an impact. 0:16:54.880 --> 0:16:57.880 And so you're right, like this seems like theoretically a 0:16:57.880 --> 0:17:00.760 step in the right direction, and I think that's going 0:17:00.760 --> 0:17:04.640 to translate to purchasing exactly exactly. 0:17:04.720 --> 0:17:07.400 And I think that that theoretical part is so important 0:17:07.520 --> 0:17:10.880 because it's also the case that these highly processed I'm 0:17:10.920 --> 0:17:12.320 going to call them what they actually are, which is 0:17:12.400 --> 0:17:15.280 ultra processed foods, and process foods in general tend to 0:17:15.280 --> 0:17:18.200 be less expensive, they tend to be more available, especially 0:17:18.240 --> 0:17:20.720 in low income areas. They are going to be more 0:17:20.720 --> 0:17:23.800 shelf stable. Many times, they're fortified with a lot of 0:17:23.880 --> 0:17:26.720 vitamins and minerals that people might be lacking. And so 0:17:27.119 --> 0:17:31.240 to just blanket statement discourage all processed foods is really 0:17:31.240 --> 0:17:35.920 doing a disservice if we're not also changing the way 0:17:35.960 --> 0:17:38.560 that we regulate our foods, the way that we label 0:17:38.600 --> 0:17:41.359 our foods, and the way that we provide access to 0:17:41.480 --> 0:17:43.439 foods for people. And none of that is changing with 0:17:43.480 --> 0:17:44.520 these dietary guidelines. 0:17:44.560 --> 0:17:46.400 Yeah, all it's going to do, well, No, not all 0:17:46.400 --> 0:17:47.920 it's going to do. One of the things that's going 0:17:47.960 --> 0:17:51.280 to do is change the way that foods market themselves 0:17:51.600 --> 0:17:54.960 to no longer be highly processed like the new naked 0:17:54.960 --> 0:17:58.720 Doritos or whatever. Suddenly that's not an ultra processed food like. 0:17:58.960 --> 0:18:02.840 Right, And that What that also does is it contributes 0:18:02.960 --> 0:18:08.560 to a level of stigma or shame associated with certain foods, yes, 0:18:08.640 --> 0:18:12.560 that we then associated exactly, and that contributes to issues 0:18:12.640 --> 0:18:15.880 of disordered eating as well as just discrimination. 0:18:16.200 --> 0:18:18.240 Like it's we could keep going. 0:18:18.119 --> 0:18:21.760 A can of worms that is like a Costco size 0:18:21.760 --> 0:18:22.520 can of worms. 0:18:24.680 --> 0:18:27.800 Yes, they go even further though in this like section 0:18:27.840 --> 0:18:30.400 where they talk about avoiding highly processed foods, because they 0:18:30.440 --> 0:18:34.320 also specifically talk about limiting artificial food dyes. 0:18:34.480 --> 0:18:36.200 We know that they're railing against. 0:18:35.920 --> 0:18:40.679 Those as well as preservatives, non nutritive sweeteners, and if 0:18:40.720 --> 0:18:42.359 you haven't listened to our food dies episode, we have 0:18:42.400 --> 0:18:45.359 a way deep dive on that. But the fact is, 0:18:45.400 --> 0:18:48.679 there really isn't a ton of data to support these recommendations. 0:18:49.960 --> 0:18:51.960 There really isn't like we don't have data to say 0:18:51.960 --> 0:18:53.639 that we need to be avoiding X, Y and Z 0:18:53.720 --> 0:18:57.000 preservatives or for what reason, or that artificial food dies 0:18:57.040 --> 0:19:00.160 are in any way less safe than so called natural 0:19:00.160 --> 0:19:03.320 food dyes, which again they are just lifting restrictions on 0:19:03.480 --> 0:19:08.680 the ability to license and use various forms of quote 0:19:08.720 --> 0:19:11.479 unquote natural derived I mean food like food dies are 0:19:11.520 --> 0:19:15.800 not necessary period, no, right, and none of this like 0:19:16.359 --> 0:19:18.600 so that part is really not based in data, but 0:19:18.640 --> 0:19:22.359 it's lumped into this idea of avoiding highly processed foods. 0:19:23.240 --> 0:19:25.159 So again, that's a can of worms, and that's like 0:19:25.920 --> 0:19:28.080 if there is a change that could potentially be for 0:19:28.119 --> 0:19:32.280 the better. That might be it, So moving on now. 0:19:32.840 --> 0:19:38.600 Dairy has been I think contentious in guidelines for years 0:19:40.000 --> 0:19:44.280 and for good reason. Yeah, because honestly, the bottom line 0:19:44.320 --> 0:19:46.959 is that none of us over the age of twelve 0:19:47.000 --> 0:19:50.480 months need any form of dairy to survive as a species. 0:19:50.720 --> 0:19:54.280 Seventy five percent of the global population is lactose intolerant 0:19:54.280 --> 0:20:00.399 as adults and cannot consume dairy period. Dairy is a 0:20:00.440 --> 0:20:02.600 good source of calcium. It has quite a lot of 0:20:02.600 --> 0:20:05.040 calcium in it, and forty six percent of Americans don't 0:20:05.080 --> 0:20:07.840 get enough calcium. Dairy in this country has to be 0:20:07.920 --> 0:20:10.119 fortified with vitamin D and many of us don't get 0:20:10.240 --> 0:20:13.600 enough vitamin D. And then dairy contains protein and it 0:20:13.640 --> 0:20:16.880 is high in saturated fat if you are drinking whole 0:20:16.920 --> 0:20:22.440 fat dairy. But for a long time, the guidelines not 0:20:22.520 --> 0:20:25.080 only emphasized like the need for dairy, dairy was a 0:20:25.119 --> 0:20:28.439 whole owned food group, Okay, which it still is. It 0:20:28.520 --> 0:20:34.240 is a front page recommendation on these guidelines, before whole grains, 0:20:34.280 --> 0:20:40.120 before anything. But every other guideline in the past has 0:20:40.200 --> 0:20:43.600 emphasized the need to consume low fat dairy. They have 0:20:43.720 --> 0:20:48.760 recommended specifically low fat dairy items, and that is because 0:20:49.000 --> 0:20:52.240 of the data surrounding saturated fat intake. 0:20:53.840 --> 0:20:55.680 And the truth. 0:20:55.600 --> 0:20:58.480 Is that the more data that we have gotten to 0:20:58.600 --> 0:21:04.439 specifically look at dairy, low fat dairy versus full fat dairy, 0:21:05.320 --> 0:21:09.000 is that the data doesn't really bear out the idea 0:21:09.160 --> 0:21:14.320 that low fat dairy is truly any healthier when it 0:21:14.359 --> 0:21:20.159 comes to cardiovascular disease, cholesterol, cardiovascular mortality, those kinds of things. 0:21:20.520 --> 0:21:23.639 So whether you're consuming low fat milk or skim milk 0:21:23.760 --> 0:21:27.679 or whole milk, the data, like the newer data, it's true, 0:21:27.960 --> 0:21:31.560 doesn't really like it doesn't bear out that whole milk 0:21:31.640 --> 0:21:34.000 is truly worse than low fat. 0:21:34.440 --> 0:21:35.720 Okay, okay. 0:21:36.320 --> 0:21:40.439 Where it does make a difference is that whole milk dairy, 0:21:40.880 --> 0:21:43.199 which is just as processed as low fat because they 0:21:43.200 --> 0:21:44.399 take out the fat and put it back in, but 0:21:45.320 --> 0:21:48.520 it is going to have more calories and it is 0:21:48.640 --> 0:21:52.520 going to have more saturated fat. And so if you're 0:21:52.520 --> 0:21:55.800 consuming that, you probably need to reduce the amounts that 0:21:55.840 --> 0:21:59.080 you're drinking in order to stay within whatever your calorie 0:21:59.080 --> 0:22:02.240 limits are going to be for this day, right, But 0:22:02.320 --> 0:22:06.640 the new guidelines on this very first page specifically recommend 0:22:06.880 --> 0:22:12.000 consuming whole fat, full fat dairy. They don't say, like, 0:22:12.160 --> 0:22:15.159 pick a dairy of your choice, They specifically say you should. 0:22:14.920 --> 0:22:16.160 Be consuming whole fat dairy. 0:22:16.320 --> 0:22:22.800 There's no data to support that, right, uh, necessarily, And 0:22:22.840 --> 0:22:25.199 again there's no data that says that anyone needs to 0:22:25.240 --> 0:22:30.880 be consuming dairy whatsoever. And all of the previous guidelines 0:22:30.920 --> 0:22:33.800 have aired, at least the way that they have framed it, 0:22:34.200 --> 0:22:36.840 have aired on the side of caution, saying, because we 0:22:36.920 --> 0:22:39.240 know the risks of saturated fat, even though we don't 0:22:39.240 --> 0:22:43.639 have a strong indication that low fat dairy is substantially 0:22:43.720 --> 0:22:46.800 healthier or substantially more safe a choice than whole milk, 0:22:46.880 --> 0:22:49.000 we should err on the side of caution and recommend 0:22:49.040 --> 0:22:50.399 low fat options to people. 0:22:50.640 --> 0:22:53.960 Okay, I think, and you could confused a little bit. Okay, 0:22:53.960 --> 0:22:56.960 so what you mean, So these studies and this might 0:22:57.000 --> 0:23:00.000 not be like an answerable question, but like these studies 0:23:00.160 --> 0:23:02.919 that are showing that there's not necessarily a relationship, a 0:23:02.960 --> 0:23:08.199 strong relationship between whole milk or horse skim milk or 0:23:08.200 --> 0:23:13.120 skim milk or whatever and health is that if quantities 0:23:13.160 --> 0:23:16.040 are equal, is that you know, like it's. 0:23:15.880 --> 0:23:19.040 A great question. Our nutrition is tough, right, It is 0:23:19.080 --> 0:23:19.520 really tough. 0:23:19.560 --> 0:23:21.560 It's really most of them are just based on like 0:23:21.640 --> 0:23:26.480 changing a recommendation. So in like, for example, DASH diet studies, 0:23:26.520 --> 0:23:29.560 which is like the dietary Approaches to stopping hypertension, or 0:23:29.560 --> 0:23:33.000 like Mediterranean diet studies where they have either allowed participants 0:23:33.000 --> 0:23:35.960 to have milk, whether they've recommended low fat milk or 0:23:35.960 --> 0:23:39.000 recommended whole milk, are they restricting how much people are drinking? 0:23:39.040 --> 0:23:41.440 Probably not, so people are probably drinking however much milk 0:23:41.480 --> 0:23:45.040