1 00:00:00,680 --> 00:00:02,160 Speaker 1: What sort of milk do you buy at home? 2 00:00:02,320 --> 00:00:04,160 Speaker 2: Are you a full cream type of person or do 3 00:00:04,160 --> 00:00:06,720 Speaker 2: you prefer skim or maybe are one of the many 4 00:00:06,760 --> 00:00:09,559 Speaker 2: Australians who are changing to a plant based milk option. 5 00:00:10,000 --> 00:00:12,559 Speaker 2: On today's episode of The Nutrition Couch, Susie and I 6 00:00:12,640 --> 00:00:15,880 Speaker 2: chat about the controversial topic of milk or should I 7 00:00:15,880 --> 00:00:19,680 Speaker 2: say milk like mylk and share our thoughts on all 8 00:00:19,800 --> 00:00:20,480 Speaker 2: the options. 9 00:00:20,800 --> 00:00:22,360 Speaker 1: Hi, I'm Leanne Wood and. 10 00:00:22,280 --> 00:00:24,680 Speaker 2: I'm Sissy Burrow and every week we bring you The 11 00:00:24,760 --> 00:00:27,520 Speaker 2: Nutrition Couch, the biweekly podcast that keeps you up to 12 00:00:27,600 --> 00:00:29,400 Speaker 2: date on everything that you need to know in the 13 00:00:29,440 --> 00:00:32,520 Speaker 2: world of nutrition, as well as what milk is best. 14 00:00:32,720 --> 00:00:35,120 Speaker 2: Today we look at the latest evidence on the link 15 00:00:35,159 --> 00:00:38,160 Speaker 2: between diet coke and cancer, and our list of question 16 00:00:38,360 --> 00:00:41,159 Speaker 2: is all about our fruit and vegetable intakes and is 17 00:00:41,200 --> 00:00:42,480 Speaker 2: one better than the other. 18 00:00:42,920 --> 00:00:44,920 Speaker 1: But to kick us off today, Susie, there. 19 00:00:44,880 --> 00:00:46,879 Speaker 2: Was an article mentioned in the media a couple of 20 00:00:46,880 --> 00:00:49,760 Speaker 2: weeks ago really talking about the different types of sweetness 21 00:00:49,840 --> 00:00:51,680 Speaker 2: found in diet cokes and a lot of what's been 22 00:00:51,680 --> 00:00:55,279 Speaker 2: trending online has essentially been diet coke causes cancer. That's 23 00:00:55,360 --> 00:00:58,640 Speaker 2: basically been the big media clickbait headlines. So let's have 24 00:00:58,640 --> 00:01:00,760 Speaker 2: a little talk about that, because I sure you know, 25 00:01:00,800 --> 00:01:03,480 Speaker 2: as dietitians we never heavily promote things like diet coke, 26 00:01:03,600 --> 00:01:05,839 Speaker 2: of course, but you know, I have a client who's 27 00:01:05,880 --> 00:01:07,600 Speaker 2: going out to lunch and they don't want to have 28 00:01:07,680 --> 00:01:09,920 Speaker 2: any alcoholic drinks. I'll say that, I'm sure if it's 29 00:01:09,920 --> 00:01:11,679 Speaker 2: the middle of summer you want to have a diet coke, like, 30 00:01:11,680 --> 00:01:13,920 Speaker 2: that's okay with me as an occasional thing. But it's 31 00:01:13,920 --> 00:01:15,720 Speaker 2: not like we're promoting it as a daily thing or 32 00:01:15,760 --> 00:01:18,720 Speaker 2: anything like that. So I think actually diving deeper into 33 00:01:18,760 --> 00:01:21,399 Speaker 2: some of their research is quite interesting because the type 34 00:01:21,440 --> 00:01:24,440 Speaker 2: of artificial sweeteness in diet coke is something called a 35 00:01:24,520 --> 00:01:27,640 Speaker 2: spider man, and that's a very common artificial sweetener, right. 36 00:01:27,880 --> 00:01:31,120 Speaker 2: And it's made headlines basically all around the world for 37 00:01:31,200 --> 00:01:35,640 Speaker 2: this new link to cancer. But like most clickbait media headlines, 38 00:01:36,000 --> 00:01:38,360 Speaker 2: it isn't all like it's sort of written up to be, 39 00:01:38,520 --> 00:01:38,720 Speaker 2: is it. 40 00:01:39,760 --> 00:01:43,959 Speaker 3: Well know, you know, there's been discussion about diet coke 41 00:01:44,120 --> 00:01:46,360 Speaker 3: and cancer for as long as I've been a dietitian, 42 00:01:46,400 --> 00:01:49,880 Speaker 3: and I'm partial to a cheeky diet coke. Certainly, I 43 00:01:49,920 --> 00:01:51,640 Speaker 3: try not to do it too often because it does 44 00:01:51,680 --> 00:01:56,680 Speaker 3: disturb my sleep, and I think it's like everything, it's 45 00:01:56,760 --> 00:02:00,560 Speaker 3: headlines and sensationalized because people like to think that some 46 00:02:00,680 --> 00:02:04,720 Speaker 3: food ingredients are toxic and cancer causing. Now what the 47 00:02:04,760 --> 00:02:07,720 Speaker 3: World Health Organization is basically done is changed the category 48 00:02:07,880 --> 00:02:10,240 Speaker 3: ranking of dit coke two. I think it's a two 49 00:02:10,320 --> 00:02:14,680 Speaker 3: B category, which means it may or possibly causes cancer. 50 00:02:14,760 --> 00:02:16,919 Speaker 3: And basically that category is what we would call a 51 00:02:17,000 --> 00:02:20,640 Speaker 3: very beaige category according to the World Health Organization's rating, 52 00:02:20,680 --> 00:02:23,080 Speaker 3: because they don't have enough evidence to say otherwise, so 53 00:02:23,120 --> 00:02:26,600 Speaker 3: they're basically covering themselves to say we're not quite sure. 54 00:02:26,720 --> 00:02:27,000 Speaker 1: Now. 55 00:02:27,480 --> 00:02:29,760 Speaker 3: Of all the evidence that we've read in the past 56 00:02:29,800 --> 00:02:32,640 Speaker 3: twenty years looking at dit coke, the most profound I've 57 00:02:32,639 --> 00:02:35,400 Speaker 3: come across is to show that the interaction between us 58 00:02:35,520 --> 00:02:39,800 Speaker 3: A spartame and sodium benzoeit, which is the preservative used 59 00:02:39,800 --> 00:02:42,680 Speaker 3: in some soft drinks, It appears the interaction has some 60 00:02:43,480 --> 00:02:47,960 Speaker 3: role to play in mitochondrial function and more specifically neurological conditions. 61 00:02:48,680 --> 00:02:51,560 Speaker 3: So I think that there's certainly something there, But it's 62 00:02:51,600 --> 00:02:54,480 Speaker 3: like these things, there's not one food that just causes cancer. 63 00:02:54,520 --> 00:02:56,560 Speaker 3: It comes down to a lot of other variables. It's 64 00:02:56,600 --> 00:02:58,679 Speaker 3: things like do you have a family risk of developing 65 00:02:58,680 --> 00:03:01,919 Speaker 3: some types of cancers, what's your diet like overall? How 66 00:03:02,000 --> 00:03:04,040 Speaker 3: much diet coke do you drink, or how much artificial 67 00:03:04,040 --> 00:03:06,639 Speaker 3: sweeteness do you use. So it's one of those things 68 00:03:06,680 --> 00:03:08,800 Speaker 3: that many things will be toxic for us if we 69 00:03:08,800 --> 00:03:11,400 Speaker 3: have too much. Alcohol is probably the classic example. You know, 70 00:03:11,400 --> 00:03:13,280 Speaker 3: we're all very quick to target diet coke, but we're 71 00:03:13,280 --> 00:03:15,240 Speaker 3: happy to down a bottle of wine on the weekend. 72 00:03:15,400 --> 00:03:17,399 Speaker 3: So there's far more evidence for alcohol and the link 73 00:03:17,440 --> 00:03:20,000 Speaker 3: to some types of cancer than a spartananan diet coke. 74 00:03:20,400 --> 00:03:22,640 Speaker 3: What I would say is that anything in excess is 75 00:03:22,639 --> 00:03:24,840 Speaker 3: probably not a good idea. So if you're someone who's 76 00:03:24,880 --> 00:03:28,120 Speaker 3: having the multiple cans a day the leader bottles, it's 77 00:03:28,120 --> 00:03:30,239 Speaker 3: probably not a bad idea to wean off and cut 78 00:03:30,280 --> 00:03:33,240 Speaker 3: back over time, because it's like all highly processed foods, 79 00:03:33,240 --> 00:03:35,880 Speaker 3: and soft drink is one of the most ultra process foods. 80 00:03:35,920 --> 00:03:38,440 Speaker 3: You can consume. The less of it you have, the better. 81 00:03:38,560 --> 00:03:40,680 Speaker 3: It's certainly not something I would introduce into the diets 82 00:03:40,720 --> 00:03:43,000 Speaker 3: of children. You know, we'll go to the club with 83 00:03:43,040 --> 00:03:45,280 Speaker 3: families and they'll be buying kids drink soft drinks, and 84 00:03:45,280 --> 00:03:47,960 Speaker 3: I'm thinking to me as a dietitian, it is like poison. 85 00:03:48,000 --> 00:03:50,040 Speaker 3: The less of it we have, the better. And I 86 00:03:50,080 --> 00:03:52,160 Speaker 3: think that the more of it, in my experience, you 87 00:03:52,240 --> 00:03:55,200 Speaker 3: have because sweetness and up to two hundred times sweeter 88 00:03:55,280 --> 00:03:58,119 Speaker 3: than sugar itself, it lends itself twenty more and more. 89 00:03:58,200 --> 00:03:59,440 Speaker 3: So you have one and then all of a sudden 90 00:03:59,440 --> 00:04:02,480 Speaker 3: you're craving more. To me, anecdotally working with clients, that 91 00:04:02,560 --> 00:04:05,840 Speaker 3: drives appetite. So I really try and limit amounts. And 92 00:04:05,840 --> 00:04:07,600 Speaker 3: I think if you're someone who has a six hundred 93 00:04:07,600 --> 00:04:09,240 Speaker 3: bottle a day, if you can wean down to a 94 00:04:09,280 --> 00:04:11,880 Speaker 3: can and then to a small can, it's like anything, 95 00:04:11,880 --> 00:04:13,320 Speaker 3: the less of it you have, the less you want. 96 00:04:13,720 --> 00:04:14,960 Speaker 3: I try and limit it to when I go to 97 00:04:15,000 --> 00:04:18,440 Speaker 3: Hawaii as a little treat if I'm really really needing 98 00:04:18,440 --> 00:04:18,920 Speaker 3: a hit. 99 00:04:19,200 --> 00:04:19,960 Speaker 4: But just observe. 100 00:04:20,000 --> 00:04:22,040 Speaker 3: As I said to me, it affects my sleep in general. 101 00:04:22,080 --> 00:04:24,760 Speaker 3: But I do wonderland if that is why there's been 102 00:04:25,240 --> 00:04:29,880 Speaker 3: a general shift with soft drinks and Coca Cola in particular, 103 00:04:30,240 --> 00:04:32,200 Speaker 3: they're shifting a lot more to Coke zero, which is 104 00:04:32,279 --> 00:04:35,240 Speaker 3: using slightly different sweetener mixes. And I do wonder if 105 00:04:35,279 --> 00:04:37,240 Speaker 3: that's part of it, because there's a lot of pressure 106 00:04:37,279 --> 00:04:40,240 Speaker 3: on them as a company to change that blend and 107 00:04:40,320 --> 00:04:43,680 Speaker 3: to go for more natural alternatives. But yeah, there's no 108 00:04:43,720 --> 00:04:45,040 Speaker 3: need to be alarmed. But I think if you are 109 00:04:45,080 --> 00:04:47,479 Speaker 3: a megasoft drink drinker, and in particular diet coke, I 110 00:04:47,480 --> 00:04:49,400 Speaker 3: certainly would be weaning down and use it as more 111 00:04:49,400 --> 00:04:52,120 Speaker 3: of an occasional drink as opposed to something you're drinking 112 00:04:52,200 --> 00:04:55,120 Speaker 3: every single day. And just notice because there are there 113 00:04:55,160 --> 00:04:56,880 Speaker 3: is sort of evidence out there that it can have 114 00:04:56,960 --> 00:04:58,720 Speaker 3: some impact on neurological symptoms. 115 00:04:58,720 --> 00:05:00,000 Speaker 4: Certainly it can affect sl. 116 00:05:00,240 --> 00:05:03,520 Speaker 3: Because of the caffeine, and you know, anything highly processed 117 00:05:03,600 --> 00:05:06,520 Speaker 3: like artificial sweetener is not good for us. So you know, 118 00:05:06,839 --> 00:05:09,040 Speaker 3: no account today, you probably won't cause cancer, but it's 119 00:05:09,040 --> 00:05:11,200 Speaker 3: probably not doing you a lot of favors. And just 120 00:05:11,240 --> 00:05:13,200 Speaker 3: something to be mindful of how much you're having and 121 00:05:13,240 --> 00:05:15,560 Speaker 3: whether you can you know, substitute in some water or 122 00:05:15,640 --> 00:05:18,320 Speaker 3: can butcher or something instead, particularly if you do have 123 00:05:18,440 --> 00:05:20,599 Speaker 3: you know, cancer in the family and there are risk factors. 124 00:05:21,560 --> 00:05:23,560 Speaker 1: It's a really important point and I'll just quickly break down. 125 00:05:23,600 --> 00:05:25,479 Speaker 2: I guess a bit of the science behind this furailsis 126 00:05:25,520 --> 00:05:29,160 Speaker 2: at home because the International Agency for Research on Cancer, 127 00:05:29,200 --> 00:05:32,480 Speaker 2: which is termed that IAARC, which is part of the 128 00:05:32,480 --> 00:05:35,400 Speaker 2: World Health Organization or body. Why this is blown up 129 00:05:35,440 --> 00:05:38,159 Speaker 2: is because they actually reclassified a sparta man, as you said, 130 00:05:38,160 --> 00:05:41,400 Speaker 2: as a class to be carcinogen. So what that officially 131 00:05:41,440 --> 00:05:44,320 Speaker 2: means is that it has a possible cancer risk. So 132 00:05:44,360 --> 00:05:46,080 Speaker 2: I guess the first thing to note is really like 133 00:05:46,279 --> 00:05:50,480 Speaker 2: what type of classes are there? So the IARC, goodness, bit, 134 00:05:50,480 --> 00:05:53,160 Speaker 2: that's a mouthful. The International Agency for Research on Cancer 135 00:05:53,600 --> 00:05:57,000 Speaker 2: estimates that that cancer risk is split into four separate categories. 136 00:05:57,080 --> 00:05:59,720 Speaker 2: So Category one is that it causes cancer. There's a 137 00:05:59,800 --> 00:06:02,640 Speaker 2: dual wrecked link that it causes cancer. Category two A 138 00:06:02,920 --> 00:06:06,839 Speaker 2: means that it probably causes cancer. Category to B means 139 00:06:06,880 --> 00:06:10,320 Speaker 2: that it possibly causes cancer, and that's what they've reclassified 140 00:06:10,360 --> 00:06:13,440 Speaker 2: diet coke into. And Category three means that there's zero 141 00:06:13,560 --> 00:06:16,680 Speaker 2: evidence available on any sort of cancer risk. And as 142 00:06:16,720 --> 00:06:19,160 Speaker 2: you said, because a lot of the research papers are 143 00:06:19,200 --> 00:06:22,680 Speaker 2: a little bit it's kind of murky gray area. There's 144 00:06:23,000 --> 00:06:25,479 Speaker 2: some say a little bit, some say nothing. And because 145 00:06:25,839 --> 00:06:28,120 Speaker 2: there's not all of the papers saying absolutely nothing, I 146 00:06:28,120 --> 00:06:30,520 Speaker 2: think they had to bump it upper category and reclassify 147 00:06:30,560 --> 00:06:33,520 Speaker 2: it but it is a very low possible risk for 148 00:06:33,560 --> 00:06:35,880 Speaker 2: a cancer causing substance. So it's no mean to get 149 00:06:35,920 --> 00:06:37,240 Speaker 2: alarmed if you just got to go out and have 150 00:06:37,320 --> 00:06:40,560 Speaker 2: the casual diet coke. There's absolutely no research to support 151 00:06:40,560 --> 00:06:42,960 Speaker 2: that it's automatically going to give you cancer. But like 152 00:06:43,000 --> 00:06:44,960 Speaker 2: most things, like you said, Susy, it comes down to 153 00:06:45,040 --> 00:06:47,880 Speaker 2: how much and the frequency that you have. And also 154 00:06:48,040 --> 00:06:50,400 Speaker 2: in that class to B lists, like people might think, oh, 155 00:06:50,520 --> 00:06:53,760 Speaker 2: if it's classes to be it's a possible cause of cancer, 156 00:06:54,160 --> 00:06:56,880 Speaker 2: there's a lot of other healthy products in that list 157 00:06:56,920 --> 00:06:59,760 Speaker 2: as well. So kfeinic acid, which is found in coffee, 158 00:06:59,839 --> 00:07:02,000 Speaker 2: is in that class to BE list. Alvira is in 159 00:07:02,040 --> 00:07:04,880 Speaker 2: that class to B list, nickel, even some types of 160 00:07:04,880 --> 00:07:07,200 Speaker 2: coconut oil products as well. So it's not to say 161 00:07:07,200 --> 00:07:09,960 Speaker 2: that these are all horrible things we should absolutely get 162 00:07:10,080 --> 00:07:12,440 Speaker 2: rid of them. Are we here promoting diet coke? No. 163 00:07:12,760 --> 00:07:14,720 Speaker 2: But if you like the occasional diet coke, I don't 164 00:07:14,720 --> 00:07:16,800 Speaker 2: really see a problem with that. But it's when it 165 00:07:16,840 --> 00:07:19,400 Speaker 2: becomes one every single day, or one at luncheon, one 166 00:07:19,400 --> 00:07:21,880 Speaker 2: at dinner every single day, where your habit becomes like 167 00:07:21,880 --> 00:07:23,840 Speaker 2: you're having a leater of it. You know, a couple 168 00:07:23,880 --> 00:07:26,080 Speaker 2: of times a week that's when things might get out 169 00:07:26,080 --> 00:07:29,320 Speaker 2: of control. So I think when with these world health 170 00:07:29,440 --> 00:07:32,040 Speaker 2: organizations have to remember is that they're talking at a 171 00:07:32,080 --> 00:07:36,280 Speaker 2: population health level really, So if everybody started taking up 172 00:07:36,320 --> 00:07:38,640 Speaker 2: the habit of drinking diet coke, yes, there'd probably be 173 00:07:38,680 --> 00:07:41,960 Speaker 2: a huge explosion of cancer worldwide, and the health facilities 174 00:07:41,960 --> 00:07:43,800 Speaker 2: would't actually be able to keep up with that. So 175 00:07:43,840 --> 00:07:45,880 Speaker 2: I think they're always going to lean towards being more 176 00:07:45,920 --> 00:07:49,440 Speaker 2: conservative than nothing. But it's a really interesting discussion anyway, 177 00:07:49,480 --> 00:07:51,560 Speaker 2: and a good time to just take a real look 178 00:07:51,560 --> 00:07:53,280 Speaker 2: at your diet overall. And if you do have a 179 00:07:53,280 --> 00:07:56,840 Speaker 2: lot of these artificial sweetness creeping in, maybe time to 180 00:07:56,840 --> 00:07:59,480 Speaker 2: try some different things. Try some herbal teas, particularly as 181 00:07:59,480 --> 00:08:01,520 Speaker 2: it's a bit cool in winter, to try some more 182 00:08:01,640 --> 00:08:03,680 Speaker 2: natural based sweetness. There's a couple of soft drinks on 183 00:08:03,680 --> 00:08:06,200 Speaker 2: the market now with more natural based sweetness, or even 184 00:08:06,200 --> 00:08:07,920 Speaker 2: get one of those what are those like homemade that 185 00:08:07,960 --> 00:08:10,040 Speaker 2: they like homemake soda water or zip tap or something 186 00:08:10,080 --> 00:08:11,480 Speaker 2: like that where you can just get your own bubbly 187 00:08:11,560 --> 00:08:13,640 Speaker 2: water from home and that way you're getting the nice 188 00:08:13,680 --> 00:08:15,920 Speaker 2: kind of bubble and feeling of like you're geting a 189 00:08:15,920 --> 00:08:17,200 Speaker 2: bit of a treat, but it's. 190 00:08:17,080 --> 00:08:19,360 Speaker 1: Not covered in you know, the artificial sweetness. 191 00:08:19,000 --> 00:08:20,840 Speaker 4: As well, or just a soda stream. 192 00:08:20,960 --> 00:08:21,360 Speaker 3: You know, I've. 193 00:08:21,280 --> 00:08:25,000 Speaker 4: Had a Yeah, zip tap is amazing. You know. 194 00:08:25,080 --> 00:08:28,120 Speaker 3: My kids just drink leaters of what they call bubbly water, 195 00:08:28,160 --> 00:08:30,280 Speaker 3: which I'm very, very happy with. There's no concern with 196 00:08:30,320 --> 00:08:32,719 Speaker 3: soda water, even though people think it's got salt. It's 197 00:08:32,720 --> 00:08:35,160 Speaker 3: got a tiny amount of minerals. That's insignificant. It really 198 00:08:35,240 --> 00:08:39,200 Speaker 3: doesn't matter. But soda stream is sort of another convenient option, 199 00:08:39,520 --> 00:08:41,360 Speaker 3: and you can make it then as bubbly as you like, 200 00:08:41,400 --> 00:08:44,080 Speaker 3: and kids love that, and it's like anything land. Kids 201 00:08:44,160 --> 00:08:47,000 Speaker 3: will drink what they're used to having. If you give 202 00:08:47,000 --> 00:08:49,319 Speaker 3: them fruit juice and lemonade, they're going to want that. 203 00:08:49,640 --> 00:08:51,520 Speaker 3: If you only ever give them bubbly water and even 204 00:08:51,559 --> 00:08:54,199 Speaker 3: want to throw a splash of a bit of lime 205 00:08:54,320 --> 00:08:57,080 Speaker 3: juice or something, they'll have that. So you don't have 206 00:08:57,120 --> 00:08:58,800 Speaker 3: to be scared. They're not missing out by not having 207 00:08:58,880 --> 00:09:03,240 Speaker 3: sweetened drinks. It's I would call it poison. So I 208 00:09:03,280 --> 00:09:05,520 Speaker 3: really think that for kids, we have to be quite clear. 209 00:09:05,880 --> 00:09:07,760 Speaker 3: There's nothing good with soft drink for kids, even as 210 00:09:07,760 --> 00:09:10,640 Speaker 3: a special treat and I think towards the sparkling waters 211 00:09:10,640 --> 00:09:13,040 Speaker 3: if you can, because when you make them a treat, 212 00:09:13,320 --> 00:09:16,360 Speaker 3: the kids want them more. So you know something to 213 00:09:16,360 --> 00:09:17,959 Speaker 3: think about if you're a parent, intend to buy the 214 00:09:18,000 --> 00:09:21,160 Speaker 3: Shirley Temple elimonade at the club. Thus it's expensive, like 215 00:09:21,160 --> 00:09:22,800 Speaker 3: wh wants to pay three bucks for a soft drink 216 00:09:23,200 --> 00:09:27,800 Speaker 3: at the moment. Anyway, moving on, Leanne, I've had a 217 00:09:27,840 --> 00:09:31,160 Speaker 3: drama in my world of dietitian writing. So I was 218 00:09:31,200 --> 00:09:34,600 Speaker 3: going along just doing a milk article for my editor 219 00:09:34,840 --> 00:09:37,320 Speaker 3: at the Sydney Morning Herald because we wanted to talk 220 00:09:37,320 --> 00:09:40,520 Speaker 3: about basically the issues with plant milk nutritionally, which you 221 00:09:40,559 --> 00:09:43,839 Speaker 3: and I have covered many times in terms of they 222 00:09:43,960 --> 00:09:47,120 Speaker 3: lack the calcium and protein of regular dairy based milk. 223 00:09:47,440 --> 00:09:49,080 Speaker 3: So my editor had asked me to go through and 224 00:09:49,120 --> 00:09:52,760 Speaker 3: basically rank and give a rating for all the different milks. 225 00:09:52,520 --> 00:09:54,920 Speaker 4: Full cream, soy, almond, coconut. 226 00:09:54,960 --> 00:09:57,200 Speaker 3: So I went and did it, and I just didn't 227 00:09:57,240 --> 00:09:59,480 Speaker 3: even think anything of it, because you know, I've written 228 00:09:59,520 --> 00:10:02,640 Speaker 3: I reckon an article on milk twenty times in my career. Anyway, 229 00:10:02,880 --> 00:10:04,960 Speaker 3: it went live last week and a few weeks ago, 230 00:10:05,040 --> 00:10:07,120 Speaker 3: so we're recording in advance because you're about the popular child. 231 00:10:07,960 --> 00:10:11,600 Speaker 3: And it went crazy, Like I had like all these 232 00:10:11,720 --> 00:10:14,720 Speaker 3: radio interviews and people asking about it, and they were 233 00:10:14,760 --> 00:10:17,160 Speaker 3: all headlining it that I'd given full cream milk six 234 00:10:17,200 --> 00:10:17,640 Speaker 3: out of ten. 235 00:10:19,040 --> 00:10:21,240 Speaker 4: Now, how did I give the milks the ratings? 236 00:10:21,320 --> 00:10:24,720 Speaker 3: Land Well, I sort of there was no method overly 237 00:10:24,760 --> 00:10:26,480 Speaker 3: in the madness other than I was sort of like. 238 00:10:26,480 --> 00:10:29,360 Speaker 4: Nutritional pros and cons full cream milk. 239 00:10:29,440 --> 00:10:32,640 Speaker 3: Ah, it's you know, it's natural, it's got calcium and protein, 240 00:10:32,720 --> 00:10:34,280 Speaker 3: but it's got a lot of saturated fat. 241 00:10:34,480 --> 00:10:37,480 Speaker 4: Strained needs saturated fat. Gave it a six. 242 00:10:37,559 --> 00:10:39,440 Speaker 3: Now, in hindsight, maybe I should have given it a 243 00:10:39,480 --> 00:10:42,439 Speaker 3: seven as a whole food, but really the rating. 244 00:10:42,240 --> 00:10:44,760 Speaker 4: Was just a bit of novel discussion to be honest. 245 00:10:45,480 --> 00:10:48,880 Speaker 3: Anyway, I got this real pushback from a journalist who 246 00:10:48,960 --> 00:10:50,320 Speaker 3: was arguing that I was wrong. 247 00:10:50,360 --> 00:10:52,320 Speaker 4: It should be ten out of ten. What am I thinking? 248 00:10:52,400 --> 00:10:54,280 Speaker 3: And I just thought, God, I don't know why I 249 00:10:54,360 --> 00:10:55,640 Speaker 3: do this work, because really it's. 250 00:10:55,480 --> 00:10:56,320 Speaker 4: An article on milk. 251 00:10:56,520 --> 00:10:58,760 Speaker 3: But I thought it lent itself for you and i'd 252 00:10:58,800 --> 00:11:00,920 Speaker 3: have a chat about mealk and is. 253 00:11:00,880 --> 00:11:01,920 Speaker 4: Full cream milk that bad? 254 00:11:01,960 --> 00:11:04,760 Speaker 3: Because obviously people are interested in it, because I don't 255 00:11:04,760 --> 00:11:08,400 Speaker 3: think we've actually ever discussed that. So just to start off, 256 00:11:08,400 --> 00:11:10,880 Speaker 3: I want to talk primarily about that is full cream 257 00:11:10,880 --> 00:11:12,480 Speaker 3: milk that bad for us? But let's just do a 258 00:11:12,480 --> 00:11:15,680 Speaker 3: bit of a summary about milks in general. So milk 259 00:11:15,720 --> 00:11:18,680 Speaker 3: in the diet is the type you choose as a 260 00:11:18,679 --> 00:11:20,920 Speaker 3: personal preference. I could not care less if you want 261 00:11:20,920 --> 00:11:23,720 Speaker 3: to drink coconut milk, drink what you like. My job 262 00:11:23,800 --> 00:11:26,400 Speaker 3: is a dietician. Our job is to give people and 263 00:11:26,440 --> 00:11:29,400 Speaker 3: in the information to make an informed choice about what's 264 00:11:29,480 --> 00:11:31,840 Speaker 3: right for them. And don't get me wrong, there's certainly 265 00:11:31,920 --> 00:11:35,480 Speaker 3: a component of eating and nutrition that's about tasting good. 266 00:11:35,520 --> 00:11:38,600 Speaker 3: So if you love it, fantastic. So my main point 267 00:11:38,600 --> 00:11:40,600 Speaker 3: with this article was that if your preference is for 268 00:11:40,640 --> 00:11:43,080 Speaker 3: plant based milk because you don't want to have dairy, 269 00:11:43,160 --> 00:11:46,400 Speaker 3: or you don't like it, or you can't tolerate it nutritionally, 270 00:11:46,800 --> 00:11:49,559 Speaker 3: the one that's closest to dairy milk is soy milk. 271 00:11:49,679 --> 00:11:52,920 Speaker 3: It's got a similar protein level, the fat types are similar, 272 00:11:52,960 --> 00:11:54,719 Speaker 3: So if you have full fat soy, it's similar to 273 00:11:54,760 --> 00:11:56,480 Speaker 3: full cream milk, and if you have low fat soy, 274 00:11:56,520 --> 00:11:59,960 Speaker 3: it's similar to loafat or skim milk. And it is 275 00:12:00,160 --> 00:12:03,079 Speaker 3: generally sort of companies like Vita Soy and Sanitarium where 276 00:12:03,080 --> 00:12:05,440 Speaker 3: it's fully fortified. You're getting a good dose of calcium 277 00:12:05,559 --> 00:12:08,559 Speaker 3: minerals like magnesium. So my argument is, if you want 278 00:12:08,559 --> 00:12:10,560 Speaker 3: to have plant milk for the health benefits, you're probably 279 00:12:10,600 --> 00:12:13,000 Speaker 3: best with soy. Then if you don't like soy, it 280 00:12:13,000 --> 00:12:15,920 Speaker 3: gets a bit tricky because things like almond oat they're 281 00:12:15,920 --> 00:12:18,160 Speaker 3: not milks. They're plant juice. You know, it's three to 282 00:12:18,200 --> 00:12:20,679 Speaker 3: six percent oat or almond with water, and then they're 283 00:12:20,720 --> 00:12:22,160 Speaker 3: formulated with oils and sugars. 284 00:12:22,240 --> 00:12:25,800 Speaker 4: So for us as nutritionists, they're not a milk. 285 00:12:26,080 --> 00:12:28,959 Speaker 3: You know, they're a formulated food to try and mimic milk, 286 00:12:29,000 --> 00:12:30,880 Speaker 3: but they're not the same. You get know any of 287 00:12:30,880 --> 00:12:33,080 Speaker 3: the calcium, you get know any of the protein, And 288 00:12:33,120 --> 00:12:35,680 Speaker 3: I see implications of that because my clients don't realize 289 00:12:35,720 --> 00:12:38,080 Speaker 3: it and they're not getting enough calcium. So that's my 290 00:12:38,200 --> 00:12:40,520 Speaker 3: main focus when I'm dealing with clients. So that's a 291 00:12:40,559 --> 00:12:42,559 Speaker 3: plant milk topic and we've sort of covered it before. 292 00:12:43,240 --> 00:12:46,199 Speaker 3: But when we're looking at dairy milk, if I'm looking 293 00:12:46,240 --> 00:12:49,240 Speaker 3: at say there's three types, there's full cream, so full 294 00:12:49,240 --> 00:12:51,400 Speaker 3: cream milk is just regular cows milk it's got ten 295 00:12:51,440 --> 00:12:55,280 Speaker 3: percent fat, six percent saturated regular calcium protein. 296 00:12:55,440 --> 00:12:56,719 Speaker 4: Then you've got rejuice. 297 00:12:56,360 --> 00:12:59,080 Speaker 3: Fat, which is like light white, so that's got about 298 00:12:59,120 --> 00:13:03,679 Speaker 3: four percent fat, about one gram saturated again similar protein, calcium. 299 00:13:04,000 --> 00:13:05,760 Speaker 3: And then you've got skim which is less than one 300 00:13:05,760 --> 00:13:08,880 Speaker 3: percent fat. It's got less natural sugars actually than full cream, 301 00:13:08,920 --> 00:13:11,240 Speaker 3: which is a common misconception that that skim milk's got 302 00:13:11,240 --> 00:13:11,640 Speaker 3: more sugar. 303 00:13:11,679 --> 00:13:12,560 Speaker 4: That's not true at all. 304 00:13:12,800 --> 00:13:15,440 Speaker 3: Skim milk's not overly processed more than full cream, it's 305 00:13:15,440 --> 00:13:18,360 Speaker 3: just had the fat taken out. Now, the reason in 306 00:13:18,480 --> 00:13:21,880 Speaker 3: general that nutrition professionals will recommend a reduced fat or 307 00:13:21,960 --> 00:13:25,240 Speaker 3: low fat milk is that the only extra benefit you 308 00:13:25,240 --> 00:13:28,120 Speaker 3: have from full cream is extra fat. An extra fat, 309 00:13:28,200 --> 00:13:30,760 Speaker 3: which is not insignificant when you people are having two hundred, 310 00:13:30,800 --> 00:13:33,720 Speaker 3: three hundred, five hundred meals per day. Adds up and 311 00:13:33,800 --> 00:13:36,640 Speaker 3: in the diet of Australians we get plenty of saturated 312 00:13:36,679 --> 00:13:41,920 Speaker 3: fat from cheese, meat, processed food, ultra processed food, cakes, biscuits, pastries. 313 00:13:41,960 --> 00:13:44,760 Speaker 3: So when we're modeling diets where like if you don't 314 00:13:44,800 --> 00:13:47,960 Speaker 3: mind having low fat or skim milk or prefer it, 315 00:13:47,960 --> 00:13:50,600 Speaker 3: it means you're not getting the saturated fat. But that's 316 00:13:50,640 --> 00:13:52,960 Speaker 3: not to say that I think it's bad. I just 317 00:13:53,000 --> 00:13:55,880 Speaker 3: think that most of my clients don't mind swapping because 318 00:13:55,880 --> 00:13:58,320 Speaker 3: they're often eating cheese and getting their saturated fat there 319 00:13:58,360 --> 00:14:00,920 Speaker 3: because we alrely got probably twenty thirty a saturated fat 320 00:14:00,960 --> 00:14:02,760 Speaker 3: to play with, and if you have a couple of 321 00:14:02,800 --> 00:14:04,800 Speaker 3: serves of full cream milk, that's you know, at least 322 00:14:04,800 --> 00:14:05,480 Speaker 3: half of that. 323 00:14:05,520 --> 00:14:06,079 Speaker 4: In one hit. 324 00:14:06,840 --> 00:14:09,320 Speaker 3: So if I've got a client who it's really healthy, 325 00:14:09,600 --> 00:14:12,320 Speaker 3: doesn't eat any other junk food, isn't a big cheese eater, 326 00:14:12,360 --> 00:14:14,040 Speaker 3: and wants to have a full cream milk coffee a day, 327 00:14:14,040 --> 00:14:16,640 Speaker 3: I have no problem with it. But that's not generally 328 00:14:16,640 --> 00:14:18,920 Speaker 3: what I see. I have people who have multiple serves 329 00:14:18,920 --> 00:14:20,440 Speaker 3: of milk a day plus eating out. 330 00:14:20,680 --> 00:14:21,360 Speaker 4: They don't need the. 331 00:14:21,280 --> 00:14:23,920 Speaker 3: Extrasaturated fat, so that's why I take it out, and 332 00:14:23,960 --> 00:14:26,480 Speaker 3: they're happy with that because most people don't mind. So 333 00:14:26,680 --> 00:14:29,680 Speaker 3: it's that's the nutritional rationale, because I can't give full 334 00:14:29,680 --> 00:14:31,800 Speaker 3: cream milk at ten because it's really high and saturated 335 00:14:31,800 --> 00:14:35,000 Speaker 3: fat and it's not offering anything else than skim although fat. Now, 336 00:14:35,040 --> 00:14:38,080 Speaker 3: I will say that the recommendation for kids have also changed. 337 00:14:38,160 --> 00:14:42,000 Speaker 3: Now when I had studied and worked in pediatrics. The 338 00:14:42,040 --> 00:14:44,680 Speaker 3: recommendations were for kids to have full cream milk to 339 00:14:44,720 --> 00:14:47,160 Speaker 3: the age of five. Now it has changed and now 340 00:14:47,200 --> 00:14:50,520 Speaker 3: it's reduced fat milk after the age of two, and 341 00:14:50,600 --> 00:14:53,240 Speaker 3: I didn't wasn't aware that change. But I'm also a 342 00:14:53,240 --> 00:14:55,720 Speaker 3: bit hastened to say that I wouldn't change a child 343 00:14:55,760 --> 00:14:58,320 Speaker 3: to reduce fat milk unless they had a weight issue. 344 00:14:58,440 --> 00:15:00,640 Speaker 3: I would absolutely leave kids on full cream milk TOI 345 00:15:00,640 --> 00:15:04,000 Speaker 3: there at least five, because again, if they're having an 346 00:15:04,040 --> 00:15:06,720 Speaker 3: unprocessed diet the way we like to feed kids, I'm 347 00:15:06,720 --> 00:15:08,240 Speaker 3: not going to give a kid low fat milk. So 348 00:15:08,440 --> 00:15:10,920 Speaker 3: that was a bit controversial as well, So I just 349 00:15:10,920 --> 00:15:12,720 Speaker 3: wanted to have a discussion about it because it certainly 350 00:15:12,760 --> 00:15:14,560 Speaker 3: raised a lot of interest. There was certainly a lot 351 00:15:14,560 --> 00:15:16,440 Speaker 3: of pushback on it. I was just like, oh, so, 352 00:15:16,520 --> 00:15:18,880 Speaker 3: don't need this. It's an article about milk. But that's 353 00:15:18,880 --> 00:15:21,000 Speaker 3: why we don't give full fat milk a ten out 354 00:15:21,000 --> 00:15:23,360 Speaker 3: of ten, because it's basically quite a high fat kind 355 00:15:23,360 --> 00:15:27,600 Speaker 3: of food, and I nutritionally can't say it's as good 356 00:15:27,640 --> 00:15:30,480 Speaker 3: as low or reduced fat milk. So maybe I should 357 00:15:30,480 --> 00:15:32,400 Speaker 3: have given it a seven. But that is why low 358 00:15:32,400 --> 00:15:34,880 Speaker 3: fat milk gets a ten. I think Soyer even gave 359 00:15:34,920 --> 00:15:37,200 Speaker 3: an eight. But yeah, for the saturated fat issue, which 360 00:15:37,200 --> 00:15:38,560 Speaker 3: Australians have far too much of. 361 00:15:39,200 --> 00:15:41,840 Speaker 4: So that's my rant. Anything you'd like to add. 362 00:15:41,960 --> 00:15:44,120 Speaker 2: No, because I think when you look at the average aestrain, 363 00:15:44,320 --> 00:15:47,000 Speaker 2: the average astrain is overweighted. No, Bee, And I said 364 00:15:47,000 --> 00:15:48,400 Speaker 2: that on my Instagram the other day, and I got 365 00:15:48,440 --> 00:15:50,520 Speaker 2: a lot of pushback because you know, we live in 366 00:15:50,520 --> 00:15:54,080 Speaker 2: this body positive, love my body culture, which I'm more for. 367 00:15:54,600 --> 00:15:55,560 Speaker 1: But if you look at. 368 00:15:55,440 --> 00:15:58,200 Speaker 2: The statistics, the average Austraian is overweight to or obese. 369 00:15:58,240 --> 00:16:01,080 Speaker 2: You know, sixty plus percent of Australia overweight to obese. 370 00:16:01,280 --> 00:16:03,600 Speaker 2: We have a weight problem. And full cream milk has 371 00:16:03,640 --> 00:16:05,720 Speaker 2: more calories than what skim milk is, and like you said, 372 00:16:05,720 --> 00:16:07,720 Speaker 2: if you're having one or two copies a day on 373 00:16:07,800 --> 00:16:10,160 Speaker 2: full cream milk, that's a couple of hundred extra calories. 374 00:16:10,200 --> 00:16:12,200 Speaker 2: You can shave off on extra hundred or two hundred 375 00:16:12,200 --> 00:16:14,000 Speaker 2: calories if you easily swap that to skim or a 376 00:16:14,080 --> 00:16:16,240 Speaker 2: light milk. So I've always been a bit fan of 377 00:16:16,280 --> 00:16:19,920 Speaker 2: recommending a lighter type of milk for my clients as well, unless, 378 00:16:19,960 --> 00:16:21,840 Speaker 2: like you said, they have a strong preference with full 379 00:16:21,920 --> 00:16:24,200 Speaker 2: cream milk. Sure, I'll make it work. But what I 380 00:16:24,240 --> 00:16:27,120 Speaker 2: also think that is worth a quick discussion is the 381 00:16:27,200 --> 00:16:29,960 Speaker 2: type of saturated fat and dairy. So yes, it's not 382 00:16:30,040 --> 00:16:33,960 Speaker 2: as bad as the saturated fat in salami or in 383 00:16:34,360 --> 00:16:36,160 Speaker 2: you know, the saturated fat in the skin of a 384 00:16:36,240 --> 00:16:37,400 Speaker 2: chicken or anything like that. 385 00:16:37,800 --> 00:16:39,360 Speaker 1: It behaves a little bit differently. 386 00:16:39,440 --> 00:16:42,200 Speaker 2: So dairy saturated fat is what I would, for lack 387 00:16:42,200 --> 00:16:44,760 Speaker 2: of a better word, term neutral sushi. So I generally 388 00:16:44,800 --> 00:16:47,280 Speaker 2: say to my clients, we've got our great positive, anti 389 00:16:47,320 --> 00:16:51,440 Speaker 2: inflammatory fats from salmon, avocado, extraversion, olive oil, all of 390 00:16:51,440 --> 00:16:54,120 Speaker 2: the good fats that we want, nuts and seas. Then 391 00:16:54,120 --> 00:16:56,520 Speaker 2: we've got out what I call kind of negative fats, 392 00:16:56,720 --> 00:17:00,200 Speaker 2: which you know, animal products, that sort of thing, biscuits, 393 00:17:00,240 --> 00:17:01,960 Speaker 2: that sort of thing. We don't want too much of them. 394 00:17:02,160 --> 00:17:04,200 Speaker 2: But then there's this third type I call in the middle, 395 00:17:04,240 --> 00:17:06,960 Speaker 2: which is more dairy fats, which I call neutral. And 396 00:17:07,000 --> 00:17:09,320 Speaker 2: for a lot of my clients whose goal is to 397 00:17:09,440 --> 00:17:12,200 Speaker 2: lose body fat, they don't have a huge calorie budget 398 00:17:12,240 --> 00:17:14,640 Speaker 2: to play with, so my preference is generally to give 399 00:17:14,640 --> 00:17:18,119 Speaker 2: them fats that are positive and anti inflammatory, salmon extraversion, 400 00:17:18,119 --> 00:17:20,440 Speaker 2: olive oil, some nuts and seas and lower the fat 401 00:17:20,480 --> 00:17:23,600 Speaker 2: content in things like dairy. So I generally, for most 402 00:17:23,600 --> 00:17:25,920 Speaker 2: of my clients would use a lower fat dairy, whether 403 00:17:25,960 --> 00:17:28,480 Speaker 2: that's milk or cheese or yogurt. But like you said, 404 00:17:28,480 --> 00:17:31,120 Speaker 2: if they have strong preferences, absolutely we can make it work. 405 00:17:31,200 --> 00:17:33,760 Speaker 2: So I think it's well worth the discussion. But I 406 00:17:33,800 --> 00:17:35,720 Speaker 2: don't think there's any right or wrong. And like you said, 407 00:17:35,720 --> 00:17:37,639 Speaker 2: people get very paranoid. They say, oh, I can't have 408 00:17:37,640 --> 00:17:40,000 Speaker 2: skim milk. Actually, someone wrote this on my threads, you know, 409 00:17:40,040 --> 00:17:42,040 Speaker 2: the new social media platform. I downloaded it a couple 410 00:17:42,040 --> 00:17:44,439 Speaker 2: of days ago throughats and I said, curious to know 411 00:17:44,480 --> 00:17:45,879 Speaker 2: what type of milk do you guys drink or what 412 00:17:45,920 --> 00:17:48,840 Speaker 2: type of milk and ylk do you guys drink? And 413 00:17:48,960 --> 00:17:51,359 Speaker 2: only one person out of the response a SUSI said 414 00:17:51,440 --> 00:17:54,680 Speaker 2: full cream milk, one other person said skim, and everybody 415 00:17:54,680 --> 00:17:56,320 Speaker 2: else it was a planned type of milk. So it's 416 00:17:56,440 --> 00:17:59,280 Speaker 2: a really interesting shift that I think Aussie is overall 417 00:17:59,280 --> 00:18:02,600 Speaker 2: a moving complet, depletely away from dairy milk altogether. But 418 00:18:02,760 --> 00:18:04,800 Speaker 2: also a lot of comments were saying, you know, I 419 00:18:04,840 --> 00:18:06,399 Speaker 2: used to drink skin, but then I read that there 420 00:18:06,440 --> 00:18:08,119 Speaker 2: was far too much sugar in it, So now I 421 00:18:08,200 --> 00:18:10,119 Speaker 2: drink oat, or now I drink cashew, or now I 422 00:18:10,200 --> 00:18:12,400 Speaker 2: drink almond milk or whatever it might be. So there's 423 00:18:12,440 --> 00:18:15,080 Speaker 2: this big misconception that skim milk is just jacked full 424 00:18:15,080 --> 00:18:17,880 Speaker 2: of sugar. But it's the natural types of sugar from 425 00:18:17,920 --> 00:18:20,400 Speaker 2: the lactose and from the carbohydrate in there as well. 426 00:18:20,440 --> 00:18:21,920 Speaker 1: So we would still turn both. 427 00:18:21,960 --> 00:18:25,760 Speaker 2: Skim and loafat and full cream milk as a whole food. 428 00:18:25,880 --> 00:18:28,320 Speaker 2: So my preference is kind of like you do you 429 00:18:28,400 --> 00:18:30,840 Speaker 2: whatever you enjoy, but don't be turned off things like 430 00:18:30,880 --> 00:18:33,480 Speaker 2: skim or loafat nook because of the sugar content, because 431 00:18:33,520 --> 00:18:35,600 Speaker 2: I guarantee you the majority of Australians are getting far 432 00:18:35,600 --> 00:18:38,199 Speaker 2: too much sugar in every other area. A cup of 433 00:18:38,200 --> 00:18:40,600 Speaker 2: skim milk or to a date isn't really what's contributing 434 00:18:40,600 --> 00:18:42,520 Speaker 2: to the added sugar in the diet. 435 00:18:42,680 --> 00:18:45,600 Speaker 3: It's one of the most common misconceptions skim milk is 436 00:18:45,640 --> 00:18:49,920 Speaker 3: heavily processed and has sugar added. It's completely false, and 437 00:18:50,240 --> 00:18:53,080 Speaker 3: actually skim milk has got less sugar is naturally just 438 00:18:53,080 --> 00:18:55,879 Speaker 3: by tiny amount than full cream milk. So you know, 439 00:18:55,920 --> 00:18:57,960 Speaker 3: it's one of those things that I think because we've 440 00:18:58,000 --> 00:19:00,480 Speaker 3: become blas We've spoken about it for so many years, 441 00:19:00,520 --> 00:19:03,680 Speaker 3: but it obviously peaked interest. So basically that the end. 442 00:19:03,960 --> 00:19:06,400 Speaker 3: The summary for us is if you love a full 443 00:19:06,440 --> 00:19:09,480 Speaker 3: cream milk coffee once a day and your diet's really healthy, 444 00:19:09,520 --> 00:19:12,040 Speaker 3: I have no issue with that. But certainly if you're 445 00:19:12,040 --> 00:19:14,560 Speaker 3: having multiple serves of milk a day, if you do 446 00:19:14,680 --> 00:19:17,479 Speaker 3: have high cholesterol or family history of heart disease, if 447 00:19:17,520 --> 00:19:20,760 Speaker 3: you are looking at weight control, you know certainly it's 448 00:19:20,840 --> 00:19:23,919 Speaker 3: not an insignificant contributor to fat in the diets of Australians, 449 00:19:23,960 --> 00:19:25,960 Speaker 3: which is also why we're fussy about cuts of meat 450 00:19:25,960 --> 00:19:29,000 Speaker 3: and things. So I'm sure it will come up again 451 00:19:29,080 --> 00:19:31,200 Speaker 3: the ind but that's our feelings on milk. 452 00:19:31,720 --> 00:19:33,760 Speaker 2: Right, We're going from one diet coke to one milk 453 00:19:33,840 --> 00:19:36,760 Speaker 2: to now some fruit. The last segment of our show 454 00:19:37,200 --> 00:19:39,000 Speaker 2: our list of question that somebody is sent through on 455 00:19:39,040 --> 00:19:41,000 Speaker 2: our Instagram account, which if you don't follow us, it's 456 00:19:41,040 --> 00:19:43,040 Speaker 2: the Nutrition Couch podcast on Instagram. 457 00:19:43,040 --> 00:19:43,640 Speaker 1: Give us a follow. 458 00:19:44,160 --> 00:19:46,359 Speaker 2: A listener wanted to know is two pieces of fruit 459 00:19:46,480 --> 00:19:49,199 Speaker 2: every day bad if you eat loads of vegetables. So 460 00:19:49,280 --> 00:19:52,240 Speaker 2: when we look at the recommendations for astrains, austrain adults. 461 00:19:52,280 --> 00:19:55,920 Speaker 2: The recommendations are generally five plus serves of vegetables a 462 00:19:56,040 --> 00:19:58,959 Speaker 2: day and about two servings of fruit each day, so 463 00:19:59,040 --> 00:20:01,440 Speaker 2: having two servings of free each day actually lands you 464 00:20:01,560 --> 00:20:05,800 Speaker 2: bang within the recommendations in terms of the requirements for 465 00:20:05,840 --> 00:20:08,600 Speaker 2: most Australians. Now, this question did say two pieces of fruit, 466 00:20:08,840 --> 00:20:10,800 Speaker 2: so a piece of fruit might not actually equal a 467 00:20:10,880 --> 00:20:12,840 Speaker 2: serving of fruit because if it was a small fruit 468 00:20:12,920 --> 00:20:14,879 Speaker 2: like a little plum or a little I don't know, 469 00:20:14,880 --> 00:20:17,600 Speaker 2: a kiwifruit or something, two small pieces of fruit actually 470 00:20:17,640 --> 00:20:19,880 Speaker 2: equals one serving. So you could actually have four small 471 00:20:19,920 --> 00:20:22,000 Speaker 2: pieces of fruit and still come in line with the 472 00:20:22,000 --> 00:20:24,920 Speaker 2: two servings each day. But so this question is a 473 00:20:25,000 --> 00:20:27,000 Speaker 2: very simple one to answer. It's absolutely okay to have 474 00:20:27,040 --> 00:20:30,080 Speaker 2: two pieces or two servings of fruit each day, whether 475 00:20:30,200 --> 00:20:32,120 Speaker 2: or not you eat loads of vegetables, because there's tons 476 00:20:32,119 --> 00:20:34,760 Speaker 2: of nutrients and fiber and antioxidants and things like fruit, 477 00:20:34,800 --> 00:20:36,240 Speaker 2: So of course we want you to eat your veggies, 478 00:20:36,400 --> 00:20:39,320 Speaker 2: but no issues at all having two pieces of fruit. 479 00:20:39,520 --> 00:20:42,320 Speaker 2: But the question I normally see Susie or people normally 480 00:20:42,359 --> 00:20:44,560 Speaker 2: write into me on my social media accounts is can 481 00:20:44,640 --> 00:20:48,680 Speaker 2: I eat five fruits and two vegetables instead? So, really, 482 00:20:48,720 --> 00:20:50,960 Speaker 2: where the limits are placed on fruit is because of 483 00:20:51,000 --> 00:20:54,280 Speaker 2: that natural sugar. Yes it's natural, but it is still sugar. 484 00:20:54,320 --> 00:20:56,200 Speaker 2: So if you're going to have five servings of fruit 485 00:20:56,240 --> 00:20:58,640 Speaker 2: but only two servings of vegetables, you're going to get 486 00:20:58,640 --> 00:21:01,280 Speaker 2: in a lot more natural sugar then you would do. 487 00:21:01,359 --> 00:21:03,520 Speaker 2: And if you had five serves of vegetables, so just 488 00:21:03,520 --> 00:21:05,320 Speaker 2: be causes of that, you can't. It's not sort of 489 00:21:05,320 --> 00:21:08,199 Speaker 2: like an interchangeable recommendation. There is a reason that we 490 00:21:08,280 --> 00:21:10,520 Speaker 2: sort of tend to limit fruit, and we're not just say, 491 00:21:10,880 --> 00:21:13,800 Speaker 2: you know, eat fruit in abundance because unfortunately, if it 492 00:21:13,840 --> 00:21:15,560 Speaker 2: was one hundred years ago and we had a very 493 00:21:15,640 --> 00:21:18,359 Speaker 2: natural whole unprocessed died and we moved a ton a 494 00:21:18,440 --> 00:21:20,719 Speaker 2: lot more than we do now, it wouldn't be a problem. 495 00:21:20,800 --> 00:21:23,120 Speaker 2: But at the moment, ossies don't move anywhere near enough 496 00:21:23,119 --> 00:21:25,160 Speaker 2: as much as we should, and we're eating far too 497 00:21:25,240 --> 00:21:28,399 Speaker 2: much sugar from discretionally food items and ultra processed foods 498 00:21:28,480 --> 00:21:30,320 Speaker 2: as it is, so we have to put some sort 499 00:21:30,359 --> 00:21:33,600 Speaker 2: of limitation somewhere, and unfortunately fruit falls under that. If 500 00:21:33,640 --> 00:21:35,879 Speaker 2: I have a client and they're eating basically know what 501 00:21:35,880 --> 00:21:38,000 Speaker 2: I would call soul foos, they don't drink alcohol, they 502 00:21:38,080 --> 00:21:40,080 Speaker 2: rarely eat out. I have no problems that they want 503 00:21:40,080 --> 00:21:41,760 Speaker 2: to have a couple of pieces of fruit every day, 504 00:21:42,040 --> 00:21:44,159 Speaker 2: but that's not what the majority of Austraians do sadly. 505 00:21:44,600 --> 00:21:46,720 Speaker 3: Yeah, and I think the other sort of the other 506 00:21:46,760 --> 00:21:49,359 Speaker 3: angle was, is it okay if they don't eat that. 507 00:21:49,320 --> 00:21:51,240 Speaker 4: Many pieces of fruit and have enough veggies? 508 00:21:51,280 --> 00:21:53,399 Speaker 3: And my aunt's would be absolutely as long as a 509 00:21:53,440 --> 00:21:55,520 Speaker 3: client is having at least one piece of fruit just 510 00:21:55,560 --> 00:21:58,160 Speaker 3: for dietary fiber. I find if clients aren't having say 511 00:21:58,520 --> 00:22:02,760 Speaker 3: apple kiwii or often affecting their gut or berries, although 512 00:22:02,800 --> 00:22:05,520 Speaker 3: berries are really expensive at the moment, I'm happy with 513 00:22:05,560 --> 00:22:08,480 Speaker 3: more veggies and less fruit. I don't mind if clients 514 00:22:08,480 --> 00:22:11,000 Speaker 3: don't love fruit. I try and encourage one for vitamin C. 515 00:22:11,240 --> 00:22:13,760 Speaker 3: But yeah, I wouldn't be overly concerned if people were 516 00:22:13,880 --> 00:22:16,760 Speaker 3: reaching to as long as they were getting one, because 517 00:22:16,880 --> 00:22:20,280 Speaker 3: in nutritionally the vegetables have the lower calorie load, really 518 00:22:20,359 --> 00:22:23,160 Speaker 3: high vitamin mineral content, and that's actually what people don't 519 00:22:23,200 --> 00:22:25,320 Speaker 3: get enough of. So yeah, I tend to say to 520 00:22:25,359 --> 00:22:27,560 Speaker 3: the one piece of fruit today and things you know, 521 00:22:27,600 --> 00:22:29,760 Speaker 3: as I said, at the moment, things like kiwi fruit berries, 522 00:22:29,840 --> 00:22:32,040 Speaker 3: mandarins or really good nutrient rich sources. 523 00:22:32,520 --> 00:22:34,639 Speaker 2: Absolutely all right. Well, that brings us to the end 524 00:22:34,640 --> 00:22:36,680 Speaker 2: of the Nutrition Couch for another week. We'd love if 525 00:22:36,680 --> 00:22:39,120 Speaker 2: you could check out our website, which is a nutrition 526 00:22:39,280 --> 00:22:41,159 Speaker 2: couch dot com. We have a ton of different products 527 00:22:41,240 --> 00:22:43,440 Speaker 2: up there. Of course, there's a Perry Plan up there, 528 00:22:43,560 --> 00:22:46,240 Speaker 2: there's a product Guy, there's a Techaway Guide, and very 529 00:22:46,280 --> 00:22:48,320 Speaker 2: soon to come to the market will be our brand 530 00:22:48,400 --> 00:22:50,439 Speaker 2: new Snack Guide as well. We're working really hard on 531 00:22:50,480 --> 00:22:52,600 Speaker 2: that to bring you guys it very very soon. So 532 00:22:52,640 --> 00:22:54,400 Speaker 2: we hope everybody has a wonderful week and we will 533 00:22:54,440 --> 00:22:56,120 Speaker 2: catch you in it next week's episode. 534 00:22:56,240 --> 00:23:12,120 Speaker 4: See you on Wednesday.