1 00:00:01,360 --> 00:00:02,320 Speaker 1: Do you love potato. 2 00:00:02,800 --> 00:00:06,320 Speaker 2: Maybe you prefer your potatoes fried and made into chips. 3 00:00:06,640 --> 00:00:10,080 Speaker 2: However you enjoy your spunts. Today we have very good 4 00:00:10,160 --> 00:00:12,879 Speaker 2: news for you. There's some new research to show that 5 00:00:13,039 --> 00:00:16,680 Speaker 2: regular potato consumption can be part of a healthy diet 6 00:00:16,720 --> 00:00:19,759 Speaker 2: and may even support weight loss. But it's all about 7 00:00:20,000 --> 00:00:23,200 Speaker 2: how you cook them. Hi, I'm Leanne Ward. 8 00:00:23,120 --> 00:00:25,119 Speaker 1: And am Size Burrow, and together. 9 00:00:24,920 --> 00:00:27,800 Speaker 2: We bring you the Nutrition Couch, the weekly podcast that 10 00:00:27,880 --> 00:00:30,160 Speaker 2: keeps you up to date on everything that you need 11 00:00:30,200 --> 00:00:33,040 Speaker 2: to know in the world of nutrition, as well as 12 00:00:33,040 --> 00:00:33,879 Speaker 2: the latest. 13 00:00:33,560 --> 00:00:35,080 Speaker 1: On the best ways to eat potato. 14 00:00:35,200 --> 00:00:38,040 Speaker 2: We take a closer look at the definition of ultra 15 00:00:38,159 --> 00:00:41,479 Speaker 2: processed foods and what that actually means in terms of 16 00:00:41,800 --> 00:00:44,800 Speaker 2: foods that we consume. We also have a yummy new 17 00:00:44,880 --> 00:00:47,680 Speaker 2: pre made soup that we found in the supermarkets for winter, 18 00:00:48,000 --> 00:00:52,000 Speaker 2: and our listener question is all about a very popular source, 19 00:00:52,280 --> 00:00:55,800 Speaker 2: especially for kids. But to kick us off today, Susie, 20 00:00:55,840 --> 00:00:58,560 Speaker 2: we are talking a little bit more about ultra processed 21 00:00:58,560 --> 00:01:01,120 Speaker 2: foods because it came out. I've got a recent podcast, 22 00:01:01,120 --> 00:01:04,560 Speaker 2: didn't it about basically the difference between a process food 23 00:01:04,600 --> 00:01:06,840 Speaker 2: and an ultra process food. And you see it a 24 00:01:06,840 --> 00:01:09,640 Speaker 2: lot online where you know health bloggers and health coaches 25 00:01:09,680 --> 00:01:11,240 Speaker 2: will say stuff like, don't. 26 00:01:11,080 --> 00:01:12,759 Speaker 1: Eat process foods. Process foods are. 27 00:01:12,640 --> 00:01:15,280 Speaker 2: So bad, But there's a big difference between a process 28 00:01:15,360 --> 00:01:19,520 Speaker 2: food and an ultra process food because rolled oats, yog it, 29 00:01:19,880 --> 00:01:23,360 Speaker 2: even you know, some really healthy smoothies could be are 30 00:01:23,400 --> 00:01:27,160 Speaker 2: deemed process foods. But it's really that next level up 31 00:01:27,160 --> 00:01:30,039 Speaker 2: to ultra process foods that we really need to be 32 00:01:30,120 --> 00:01:32,560 Speaker 2: concerned about as part of our diet. So there was 33 00:01:32,600 --> 00:01:35,400 Speaker 2: a recent article on news dot com and it was 34 00:01:35,600 --> 00:01:39,400 Speaker 2: a good study that really highlighted the significant health risks 35 00:01:39,600 --> 00:01:43,800 Speaker 2: that are actually associated with consuming too much ultra process foods. 36 00:01:43,920 --> 00:01:47,400 Speaker 2: And basically the article suggested that ultra process foods, with 37 00:01:47,520 --> 00:01:52,040 Speaker 2: regular consumption it may actually contribute to more deaths every 38 00:01:52,120 --> 00:01:55,120 Speaker 2: year than some types of dangerous drugs. And that's a 39 00:01:55,160 --> 00:01:58,320 Speaker 2: pretty powerful statement, right, So let's bring us back and 40 00:01:58,360 --> 00:02:01,880 Speaker 2: talk about what our ultra process foods. Because ultra process 41 00:02:01,880 --> 00:02:04,680 Speaker 2: foods and I'll go through what's called the nova definition 42 00:02:04,800 --> 00:02:09,480 Speaker 2: or classification in a moment, but they're basically industrial manufactured 43 00:02:09,520 --> 00:02:14,320 Speaker 2: foods that are designed by food companies for pure convenience 44 00:02:14,400 --> 00:02:18,919 Speaker 2: and high palatability. They're foods that taste let's be honest, 45 00:02:19,080 --> 00:02:23,240 Speaker 2: really really good, but they often contain multiple different types 46 00:02:23,280 --> 00:02:29,000 Speaker 2: of additives, things like preservatives, emulsify, sweetness, colors, and these 47 00:02:29,080 --> 00:02:32,519 Speaker 2: additives are not typically found in a home kitchen or 48 00:02:32,560 --> 00:02:35,960 Speaker 2: a home pantry, so really common examples of these things 49 00:02:36,000 --> 00:02:40,359 Speaker 2: include things like packaged snacks, biscuits, some bars, some chips, 50 00:02:40,600 --> 00:02:43,640 Speaker 2: soft drink, even some ready made meals or things that 51 00:02:43,680 --> 00:02:46,639 Speaker 2: you might demon a little bit healthier like newsley bars, 52 00:02:46,760 --> 00:02:50,080 Speaker 2: protein bars, process meats. These may all fall into the 53 00:02:50,120 --> 00:02:52,959 Speaker 2: category of ultra processed foods as well, and from a 54 00:02:53,080 --> 00:02:57,639 Speaker 2: nutritional perspective, ultra processed foods, what they call upfs are 55 00:02:57,919 --> 00:03:02,520 Speaker 2: genuinely lower in fiber and much higher in calories and fat, 56 00:03:02,680 --> 00:03:05,639 Speaker 2: and also much higher in added salt and added sugar 57 00:03:05,680 --> 00:03:09,120 Speaker 2: as well, which is where the issue comes from from 58 00:03:09,280 --> 00:03:12,880 Speaker 2: a health perspective, When these foods are consumed in excess, 59 00:03:13,240 --> 00:03:16,360 Speaker 2: that's where we generally have a lot of health implications. 60 00:03:16,560 --> 00:03:19,840 Speaker 2: So basically, this study was showing that a high consumption 61 00:03:19,919 --> 00:03:23,760 Speaker 2: of upfs is linked to a range of serious health issues. 62 00:03:24,040 --> 00:03:27,280 Speaker 2: So studies have often been associated with an increased amount 63 00:03:27,320 --> 00:03:31,840 Speaker 2: of upfs increasing the risk of things like obesity, hypertension, 64 00:03:32,000 --> 00:03:36,880 Speaker 2: type two diabetes, cardiovascular diseases and even some certain types 65 00:03:36,920 --> 00:03:40,240 Speaker 2: of cancer as well. So back in twenty twenty three, 66 00:03:40,280 --> 00:03:44,680 Speaker 2: there was a meta analysis involving over four hundred thousand participants. 67 00:03:44,680 --> 00:03:47,720 Speaker 2: That's a big study, and it found that for every 68 00:03:47,840 --> 00:03:52,200 Speaker 2: ten percent increase in ultra processed food consumption, it led 69 00:03:52,240 --> 00:03:56,360 Speaker 2: to a twelve percent higher risk for type two diabetes. 70 00:03:56,960 --> 00:04:00,200 Speaker 2: And more so, ultra processed foods have also been associated 71 00:04:00,240 --> 00:04:04,120 Speaker 2: with structural changes in different types of the brain regions 72 00:04:04,400 --> 00:04:08,720 Speaker 2: that regulate appetite and reward, and that's what researchers think 73 00:04:08,880 --> 00:04:11,760 Speaker 2: potentially leads to a lot of overeating and weight gain 74 00:04:11,800 --> 00:04:15,720 Speaker 2: in obesity because these foods are designed by food companies, 75 00:04:15,960 --> 00:04:19,320 Speaker 2: and these food companies are spending millions, if not potentially 76 00:04:19,360 --> 00:04:23,720 Speaker 2: even billions to design foods that are hyper palatable that 77 00:04:23,839 --> 00:04:27,280 Speaker 2: make you over consume them, I mean the whole What's 78 00:04:27,320 --> 00:04:29,479 Speaker 2: the slogo of pringles is like once you pop, you 79 00:04:29,520 --> 00:04:32,799 Speaker 2: can't stop, right Like they're designed to be hyper palatable, 80 00:04:32,880 --> 00:04:35,279 Speaker 2: so you over consume them. You have a really hard 81 00:04:35,320 --> 00:04:37,960 Speaker 2: time stopping at them because they're high in fat, they're 82 00:04:38,000 --> 00:04:40,359 Speaker 2: high in sugar, they're high in salt, and all of 83 00:04:40,400 --> 00:04:43,720 Speaker 2: this enhances the flavor and the texture and it can 84 00:04:43,760 --> 00:04:47,440 Speaker 2: actually disrupt the gut microbiome and disrupt normal kind of 85 00:04:47,480 --> 00:04:52,040 Speaker 2: appetite regulation. So it's this significant issue, and it's a 86 00:04:52,080 --> 00:04:55,040 Speaker 2: significant issue that has a large scale, particularly in countries 87 00:04:55,120 --> 00:04:59,640 Speaker 2: like Australia and America, because for the modern diet in Australia, 88 00:05:00,000 --> 00:05:04,039 Speaker 2: proximately forty two percent of the typical Australian's diet is 89 00:05:04,080 --> 00:05:08,160 Speaker 2: made up of ultra processed foods. That is very, very concerning, 90 00:05:08,200 --> 00:05:11,760 Speaker 2: and the high consumption of this is leading us to 91 00:05:11,800 --> 00:05:14,960 Speaker 2: have more significant health risks. You know, we're seeing ten 92 00:05:15,080 --> 00:05:18,240 Speaker 2: fifteen year olds diagnosed with diabetes. The rates of obesity 93 00:05:18,240 --> 00:05:22,040 Speaker 2: in children are skyrocketing. People aren't just getting cancers in 94 00:05:22,080 --> 00:05:24,240 Speaker 2: their you know, sixty seventy eighties, it was a quote 95 00:05:24,279 --> 00:05:27,320 Speaker 2: unquote older person thing to care. We're now seeing kids 96 00:05:27,320 --> 00:05:30,200 Speaker 2: in their twenties and thirties, you know, developing different types 97 00:05:30,240 --> 00:05:33,200 Speaker 2: of cancers and different types of metabolic conditions. So it's 98 00:05:33,240 --> 00:05:35,800 Speaker 2: a huge issue. And when we bring it back to 99 00:05:35,920 --> 00:05:39,760 Speaker 2: what is the classification of an ultra process food, there's 100 00:05:39,800 --> 00:05:44,400 Speaker 2: something called the Nova classification, So that is a. 101 00:05:43,800 --> 00:05:44,720 Speaker 1: It's a system. 102 00:05:44,880 --> 00:05:47,800 Speaker 2: It's a food classification system that was developed by a 103 00:05:47,839 --> 00:05:51,880 Speaker 2: bunch of researchers in Brazil, and it essentially categorizes food 104 00:05:52,080 --> 00:05:55,000 Speaker 2: based on the extent and the purpose of their level 105 00:05:55,040 --> 00:05:58,760 Speaker 2: of processing. So it has four different categories or groups 106 00:05:58,760 --> 00:06:02,680 Speaker 2: of processing, and ultra process food falls into the last 107 00:06:02,720 --> 00:06:06,159 Speaker 2: group of group four. So group four is ultra processed foods, 108 00:06:06,160 --> 00:06:10,120 Speaker 2: and as I mentioned before, it's industrial formulations of food 109 00:06:10,240 --> 00:06:14,120 Speaker 2: made from substances that are extracted from foods. They're added 110 00:06:14,160 --> 00:06:18,800 Speaker 2: in different types of food derivatives and constitutes like hydrogenized fats, 111 00:06:18,839 --> 00:06:23,719 Speaker 2: modified stanches and mulsifiers, additives, and often they're synthesized in labs, 112 00:06:23,720 --> 00:06:26,719 Speaker 2: so they've got added flavor enhances, they've got added. 113 00:06:26,440 --> 00:06:28,200 Speaker 1: Colors, they've got added preservatives. 114 00:06:28,400 --> 00:06:33,040 Speaker 2: So they often also undergo multiple processing aids as well, 115 00:06:33,400 --> 00:06:36,039 Speaker 2: and basically by the time they're done, they contain very 116 00:06:36,080 --> 00:06:40,000 Speaker 2: little to know actual whole food ingredients. So often ultra 117 00:06:40,080 --> 00:06:43,480 Speaker 2: processed foods are very very small from a volume perspective, 118 00:06:43,920 --> 00:06:47,520 Speaker 2: so really big common characteristics of ultra processed foods are 119 00:06:47,560 --> 00:06:50,880 Speaker 2: things such as they're very highly palatable and they engineered 120 00:06:50,880 --> 00:06:53,800 Speaker 2: to promote over consumption. They often have a very long 121 00:06:53,880 --> 00:06:56,360 Speaker 2: shelf life. If you made a banana bread at home 122 00:06:56,400 --> 00:06:59,240 Speaker 2: in your kitchen using whole food ingredients that would be 123 00:06:59,360 --> 00:07:01,720 Speaker 2: moldy in a couple of days, particularly if you're up 124 00:07:01,720 --> 00:07:04,080 Speaker 2: in like a you know, a hot climate area. But 125 00:07:04,120 --> 00:07:06,279 Speaker 2: if you were to buy a banana bread off the shelf, 126 00:07:06,480 --> 00:07:09,120 Speaker 2: you know, from the coal's bakery section, you can have 127 00:07:09,360 --> 00:07:11,800 Speaker 2: wicks on that banana bread, and that's because of the 128 00:07:11,920 --> 00:07:15,760 Speaker 2: additional ultra processing of that banana bread to give it 129 00:07:15,760 --> 00:07:19,760 Speaker 2: a longer shelf life. Other characteristics of upfs are that 130 00:07:19,880 --> 00:07:22,560 Speaker 2: it has heavy marketing associated with it, and it's a 131 00:07:22,560 --> 00:07:26,120 Speaker 2: package based food, and it's often very convenient. It's basically 132 00:07:26,160 --> 00:07:28,960 Speaker 2: either ready to eat or ready to heat up and eat. 133 00:07:29,240 --> 00:07:31,600 Speaker 2: So other examples, you know, we've got packaged snacks, we've 134 00:07:31,640 --> 00:07:34,200 Speaker 2: got biscuits, we've got chips, we've got chocolates, we've got 135 00:07:34,200 --> 00:07:37,760 Speaker 2: soft drinks, other sweetened beverages. We've got instant noodles, and 136 00:07:37,800 --> 00:07:41,000 Speaker 2: convenience meals, fast food options. A lot of those fall 137 00:07:41,040 --> 00:07:44,440 Speaker 2: into the ultra processed food category. Sometimes different types of 138 00:07:44,440 --> 00:07:47,920 Speaker 2: flavored yogurts, particularly more those dessert type, you know, chocolate 139 00:07:47,920 --> 00:07:50,680 Speaker 2: type yogurts. Sometimes they can have a lot of additives, 140 00:07:50,720 --> 00:07:54,160 Speaker 2: ice creams, and even different types of supermarket breads and 141 00:07:54,200 --> 00:07:58,520 Speaker 2: wraps with added emulsifiers and preservatives may actually fall under 142 00:07:58,800 --> 00:08:02,000 Speaker 2: the ultra process food food category as well. So that's 143 00:08:02,000 --> 00:08:03,600 Speaker 2: sort of a little bit of a background or a 144 00:08:03,680 --> 00:08:07,800 Speaker 2: rundown on upfs. Are we sitting on the same page here, Susie. 145 00:08:07,800 --> 00:08:10,120 Speaker 2: Obviously it's not great for our health. We want to 146 00:08:10,160 --> 00:08:12,800 Speaker 2: reduce it as much as possible. But Australians have a 147 00:08:12,840 --> 00:08:15,720 Speaker 2: real issue, like we're just we're really over consuming them, 148 00:08:15,760 --> 00:08:16,120 Speaker 2: aren't we. 149 00:08:16,800 --> 00:08:17,240 Speaker 3: True. 150 00:08:17,280 --> 00:08:20,840 Speaker 4: I think that it's actually pretty simple for me because 151 00:08:20,880 --> 00:08:22,880 Speaker 4: a lot of the time is spent on semantics. 152 00:08:22,960 --> 00:08:24,400 Speaker 3: Is it ultra processed? Is it not? 153 00:08:24,720 --> 00:08:28,880 Speaker 4: Like you know, debating whether vegimite's ultra process like veggimite 154 00:08:28,960 --> 00:08:31,200 Speaker 4: is not a significant issue in the food supply. Like, 155 00:08:31,320 --> 00:08:34,080 Speaker 4: let's talk about what the big issues are. The big 156 00:08:34,120 --> 00:08:37,760 Speaker 4: issues are those center aisles in the supermarket packed full 157 00:08:37,880 --> 00:08:42,480 Speaker 4: of bright package biscuits snap food that have little to 158 00:08:42,559 --> 00:08:46,200 Speaker 4: no nutritional quality. Now I would say sixty seventy eighty 159 00:08:46,240 --> 00:08:49,040 Speaker 4: percent of those aisles are packed with ultra processed foods. 160 00:08:49,080 --> 00:08:51,760 Speaker 4: So for me, the take home message is pretty simple. 161 00:08:52,160 --> 00:08:55,480 Speaker 4: If it is that high calorie discretionary food you look 162 00:08:55,520 --> 00:08:58,080 Speaker 4: on an ingredient list, and you see white flour, sugar, 163 00:08:58,200 --> 00:09:01,559 Speaker 4: vegetable oil, it's probably ultra process. If it's got extreme 164 00:09:01,640 --> 00:09:05,360 Speaker 4: flavors like nutscho cheese, it's probably ultra processed. And if 165 00:09:05,400 --> 00:09:07,760 Speaker 4: you steer well clear of those aisles, you're not going 166 00:09:07,840 --> 00:09:10,960 Speaker 4: to have a massive issue. If you are avoiding those 167 00:09:11,000 --> 00:09:14,120 Speaker 4: foods and occasionally you eat a crumb piece of chicken 168 00:09:14,160 --> 00:09:17,200 Speaker 4: or fish, which in theory or technically is ultra process, 169 00:09:17,640 --> 00:09:20,240 Speaker 4: but the bulk of your diet is fresh, natural, whole foods, 170 00:09:20,240 --> 00:09:23,960 Speaker 4: and you're not snacking on commercial biscuits and cakes and pastries, 171 00:09:24,600 --> 00:09:27,520 Speaker 4: you're going to be on the right track. So I think, yes, 172 00:09:27,600 --> 00:09:31,200 Speaker 4: it's a classification system, but the take home message for 173 00:09:31,240 --> 00:09:34,559 Speaker 4: people listening is the same, that kind of junk discretionary 174 00:09:34,600 --> 00:09:37,800 Speaker 4: food belongs in that category. And where I see it 175 00:09:38,000 --> 00:09:43,440 Speaker 4: filtering into diets more routinely is in young kids diets, 176 00:09:43,480 --> 00:09:47,360 Speaker 4: because if you think about our children and school and 177 00:09:47,440 --> 00:09:52,120 Speaker 4: packaged food, most of those items are biscuits and ultra 178 00:09:52,160 --> 00:09:54,720 Speaker 4: process snack foods. So I think for parents, it's good 179 00:09:54,720 --> 00:09:57,520 Speaker 4: to be aware of how many of those foods kids 180 00:09:57,520 --> 00:10:01,400 Speaker 4: are eating and routinely having, because what's happening in supermarket 181 00:10:01,440 --> 00:10:04,200 Speaker 4: is that they're so common that it seems to be 182 00:10:04,240 --> 00:10:07,120 Speaker 4: okay that we throw some tiny teddies into a lunch box. 183 00:10:07,360 --> 00:10:08,280 Speaker 3: Well it's actually not. 184 00:10:08,559 --> 00:10:11,400 Speaker 4: These are the daily food decisions that add up over time. 185 00:10:11,559 --> 00:10:14,880 Speaker 4: So for me, it's our children what they're eating routinely, 186 00:10:15,320 --> 00:10:18,760 Speaker 4: and for adults, minimizing our intake of those discretionary foods 187 00:10:18,800 --> 00:10:21,319 Speaker 4: and fast food to not once a week to more 188 00:10:21,360 --> 00:10:24,040 Speaker 4: like once a month. And then I think for us 189 00:10:24,040 --> 00:10:28,360 Speaker 4: as dietitians, the tricky place we're playing in is these 190 00:10:29,000 --> 00:10:32,800 Speaker 4: formulated foods which masquerade is healthy. So these are the 191 00:10:32,840 --> 00:10:36,600 Speaker 4: low car bars, these are the high protein foods in supermarkets, 192 00:10:36,640 --> 00:10:39,960 Speaker 4: and that's where we struggle because on one hand, there's 193 00:10:40,000 --> 00:10:42,040 Speaker 4: some benefits that might come from those foods, so they 194 00:10:42,120 --> 00:10:45,480 Speaker 4: might be lowering, calories lower and sugar higher in protein, 195 00:10:45,720 --> 00:10:49,000 Speaker 4: but then on the other they are technically ultra processed. 196 00:10:49,000 --> 00:10:50,880 Speaker 4: And I think that's why it's coming up more within 197 00:10:50,960 --> 00:10:54,040 Speaker 4: health media because that's where I struggle with it, because 198 00:10:54,080 --> 00:10:56,800 Speaker 4: at what point is it a good choice versus NSHE 199 00:10:57,360 --> 00:10:59,839 Speaker 4: and I think that's the blurry area of the moment. 200 00:11:00,679 --> 00:11:03,440 Speaker 4: I think, in general, if the benefits outweigh the negatives, 201 00:11:03,760 --> 00:11:07,600 Speaker 4: it remains a plus. So for example, protein bread in 202 00:11:07,679 --> 00:11:09,960 Speaker 4: some cases may be ultra process, but it may still 203 00:11:10,000 --> 00:11:15,920 Speaker 4: offer positive nutritional properties and be better than an other alternative. 204 00:11:15,920 --> 00:11:19,319 Speaker 4: Whereas we've reviewed some products on the podcast, like pizzas 205 00:11:19,480 --> 00:11:22,400 Speaker 4: high protein pizzas or high protein burgers, which are actually 206 00:11:22,440 --> 00:11:25,560 Speaker 4: more ultra process and the negative out weighs the positive. 207 00:11:25,720 --> 00:11:28,520 Speaker 4: So I go back to my take home messages. If 208 00:11:28,559 --> 00:11:30,760 Speaker 4: you see an ingredient list a while long, generally it's 209 00:11:30,800 --> 00:11:32,800 Speaker 4: probably a problem and it's probably one to put back 210 00:11:32,800 --> 00:11:36,439 Speaker 4: on the shelf, because, for example, the higher protein breads 211 00:11:36,440 --> 00:11:38,880 Speaker 4: I'm talking about the better options have quite a short 212 00:11:38,960 --> 00:11:42,040 Speaker 4: ingredient list, So to me, that's sort of a relatively 213 00:11:42,080 --> 00:11:44,600 Speaker 4: easy way rather than spending hours in the supermarket or 214 00:11:44,640 --> 00:11:49,200 Speaker 4: debating something is as silly as whether vegimight'es ultra process 215 00:11:49,240 --> 00:11:52,560 Speaker 4: when it's contributing five killer duels or serve. So yeah, 216 00:11:52,600 --> 00:11:54,760 Speaker 4: I think it's something that will continue to evolve. But 217 00:11:55,320 --> 00:11:56,880 Speaker 4: you know me, Leanne, I don't like to waste time 218 00:11:56,920 --> 00:11:59,520 Speaker 4: on things, and I think for me, shortly ingredient short 219 00:11:59,559 --> 00:12:01,520 Speaker 4: of the ingredient unless the probably better it is for you. 220 00:12:01,559 --> 00:12:04,000 Speaker 4: And if you steer clear of the chip and biscuit 221 00:12:04,120 --> 00:12:06,599 Speaker 4: and sauce aile. In many cases, you're probably on the 222 00:12:06,640 --> 00:12:08,320 Speaker 4: right track with things. 223 00:12:08,600 --> 00:12:09,000 Speaker 3: All right. 224 00:12:09,280 --> 00:12:13,240 Speaker 4: I've got some data on potatoes now, poor potatoes. They're 225 00:12:13,280 --> 00:12:16,160 Speaker 4: often the first or one of the key foods people 226 00:12:16,200 --> 00:12:19,040 Speaker 4: think they shouldn't eat when they're trying to actively lose weight. 227 00:12:19,600 --> 00:12:23,679 Speaker 4: But as we know, Leanne, how do Australians consume their potatoes? 228 00:12:23,960 --> 00:12:26,400 Speaker 4: Is it a nice jacket spud on the plate. 229 00:12:27,000 --> 00:12:30,640 Speaker 2: No, it's covered in fries and soap creams, covered in bacon, 230 00:12:30,679 --> 00:12:31,439 Speaker 2: it's covered in cheese. 231 00:12:31,440 --> 00:12:34,880 Speaker 1: It's always fries. It's in a packet fries. 232 00:12:36,120 --> 00:12:39,000 Speaker 4: So they're either shoe string fries there. And actually it 233 00:12:39,040 --> 00:12:41,480 Speaker 4: was funny. I was at a kid's party yesterday and 234 00:12:41,600 --> 00:12:43,520 Speaker 4: it was like a typical pub and the kids that 235 00:12:43,640 --> 00:12:46,880 Speaker 4: ordered a burger and or chitzel or pizza, and a 236 00:12:46,880 --> 00:12:49,560 Speaker 4: lot of the meals came with chips, as they do 237 00:12:49,640 --> 00:12:50,120 Speaker 4: at a pub. 238 00:12:50,520 --> 00:12:52,960 Speaker 3: And do you know how many kids didn't eat the chips? 239 00:12:53,120 --> 00:12:54,000 Speaker 3: And you know why. 240 00:12:53,840 --> 00:12:56,480 Speaker 4: Because apparently there's a whole shift that the kids only 241 00:12:56,520 --> 00:12:59,480 Speaker 4: like shoe string fries now. So in there after score 242 00:12:59,559 --> 00:13:03,920 Speaker 4: Chargirl Charlie's where they do the two dollar chips. Chargo 243 00:13:04,040 --> 00:13:05,800 Speaker 4: Charlie's is a chain in Sydney, which has got a 244 00:13:05,840 --> 00:13:07,960 Speaker 4: lot of barbecue chicken outlets. I don't know if you've 245 00:13:08,000 --> 00:13:09,680 Speaker 4: got it in Brisbane, but it's quite big here in 246 00:13:09,720 --> 00:13:13,480 Speaker 4: Sydney and Chargol. Charlie's do two dollars after school chips, 247 00:13:13,480 --> 00:13:17,040 Speaker 4: but their shoe string fries and apparently this is programming 248 00:13:17,080 --> 00:13:21,160 Speaker 4: the kids. Now they don't want chips anymore, They're only wanting. 249 00:13:20,920 --> 00:13:24,400 Speaker 3: Shoe string fries. I was like Jesus talk about privileged anyho. 250 00:13:25,040 --> 00:13:28,160 Speaker 4: That is all processed potato, which is not great for 251 00:13:28,280 --> 00:13:31,160 Speaker 4: us now in our diet. As soon as you process 252 00:13:31,160 --> 00:13:33,520 Speaker 4: a potato, whether you deep fry, you mash it, you 253 00:13:33,600 --> 00:13:36,040 Speaker 4: lose a lot of the positive nutritional properties. But I've 254 00:13:36,080 --> 00:13:39,240 Speaker 4: got some data on general potatoes old school spuns. And 255 00:13:39,280 --> 00:13:41,199 Speaker 4: this was a study that was published a couple of 256 00:13:41,320 --> 00:13:42,679 Speaker 4: years ago in the Journal. 257 00:13:42,440 --> 00:13:43,400 Speaker 3: Of Medical Science. 258 00:13:43,960 --> 00:13:46,480 Speaker 4: Now, admittedly that is not an overly well known journal 259 00:13:46,520 --> 00:13:48,160 Speaker 4: to the best of my knowledge, so it's probably just 260 00:13:48,160 --> 00:13:51,800 Speaker 4: a small boutique type study looking at potatoes. Possibly is 261 00:13:51,840 --> 00:13:55,840 Speaker 4: sponsored by potato groups, but that's okay because they are vegetable. Ultimately, 262 00:13:55,880 --> 00:13:58,400 Speaker 4: there's far worse consumer groups to be sponsored by the 263 00:13:58,559 --> 00:14:01,959 Speaker 4: potato But it was more an interesting study, I thought 264 00:14:01,960 --> 00:14:04,600 Speaker 4: because it was quite specific in terms of dietary outcome. 265 00:14:05,320 --> 00:14:09,199 Speaker 4: So it was conducted by the Pennington Biomedical Research Center 266 00:14:09,240 --> 00:14:12,000 Speaker 4: in Louisiana, and that is, by chance, a very big 267 00:14:12,040 --> 00:14:15,800 Speaker 4: potato eating group in Louisiana, and they looked at the 268 00:14:15,840 --> 00:14:18,880 Speaker 4: diets of thirty six people aged between eighteen and sixty 269 00:14:18,920 --> 00:14:22,840 Speaker 4: who were overweight or had insulin resistance. So insulin resistance 270 00:14:22,920 --> 00:14:25,920 Speaker 4: is the clinical condition that precedes type two diabetes, in 271 00:14:25,960 --> 00:14:29,560 Speaker 4: which whenever you consume carbohydrate foods, you will have relatively 272 00:14:29,640 --> 00:14:32,520 Speaker 4: high levels of glucose in the blood and high insulin 273 00:14:32,600 --> 00:14:36,720 Speaker 4: over time will cause weight gain and also diabetes. So 274 00:14:36,760 --> 00:14:39,200 Speaker 4: it was quite an interesting study looking at blood sugar 275 00:14:39,240 --> 00:14:42,960 Speaker 4: response in response to potato consumption. So the groups of 276 00:14:42,960 --> 00:14:45,240 Speaker 4: participants were given two different diets. Both had a lot 277 00:14:45,240 --> 00:14:48,479 Speaker 4: of fruit and veggies, but one of the groups swapped 278 00:14:48,840 --> 00:14:53,280 Speaker 4: forty percent, so almost half of their protein intake, so 279 00:14:53,320 --> 00:14:57,119 Speaker 4: their meat chicken or fish with some extra beans, peas 280 00:14:57,360 --> 00:15:01,800 Speaker 4: or potatoes, so on the basically the same size, but 281 00:15:01,840 --> 00:15:03,760 Speaker 4: you got rid of some of the meat chicken, fish, 282 00:15:03,800 --> 00:15:07,880 Speaker 4: and you're popped in there some extra potato. But specifically 283 00:15:07,920 --> 00:15:13,040 Speaker 4: the potatoes were consumed with the skin on and placed 284 00:15:13,160 --> 00:15:16,080 Speaker 4: in the fridge for twelve to twenty four hours to 285 00:15:16,160 --> 00:15:20,400 Speaker 4: increase the fiber or specifically the resistance starch in that potato, 286 00:15:20,800 --> 00:15:24,360 Speaker 4: which is known to have a protective effect against blood 287 00:15:24,440 --> 00:15:27,840 Speaker 4: sugar and diabetes over time. So then they were consumed 288 00:15:27,840 --> 00:15:32,240 Speaker 4: as mashed in shepherd's pie, wedges, salads, or even scallops 289 00:15:32,280 --> 00:15:35,200 Speaker 4: so like sliced down, but they all were sort of 290 00:15:35,280 --> 00:15:38,120 Speaker 4: pre cooked in that way to increase the resistance starch. 291 00:15:38,800 --> 00:15:41,320 Speaker 4: So what they found was that there was no negative 292 00:15:41,320 --> 00:15:45,680 Speaker 4: impact on blood gluecrese control even when the participants consumed 293 00:15:45,840 --> 00:15:51,480 Speaker 4: significantly more potato, and they lost weight that group, So I. 294 00:15:51,440 --> 00:15:52,920 Speaker 3: Think, I'm just having a look at the numbers. 295 00:15:52,960 --> 00:15:55,960 Speaker 4: It was five point eight kilos I think over an 296 00:15:56,000 --> 00:15:59,280 Speaker 4: eight week period, so it was a complete dietary intervention 297 00:15:59,360 --> 00:16:01,440 Speaker 4: where they were eating more fresh food in general. But 298 00:16:01,600 --> 00:16:04,480 Speaker 4: basically they found that replacing the protein with potato on 299 00:16:04,520 --> 00:16:07,680 Speaker 4: the plate had no negative impact on insulin or glucose 300 00:16:07,760 --> 00:16:11,080 Speaker 4: levels and still resulted in significant weight loss over the 301 00:16:11,120 --> 00:16:14,040 Speaker 4: course of the study. So I thought it was quite 302 00:16:14,040 --> 00:16:16,400 Speaker 4: a fun study looking at potatoes in general and a 303 00:16:16,440 --> 00:16:18,800 Speaker 4: little trick that here we go. We found that the 304 00:16:18,800 --> 00:16:20,680 Speaker 4: average weight loss was five point six percent of body 305 00:16:20,720 --> 00:16:23,480 Speaker 4: weight or five point eight kilos in eight weeks, and 306 00:16:23,640 --> 00:16:27,680 Speaker 4: insulin resistance improved, so there were benefits for black glucose 307 00:16:27,680 --> 00:16:29,800 Speaker 4: control as well as weight loss over the eight week 308 00:16:29,840 --> 00:16:34,120 Speaker 4: period even though they were consuming potatoes daily, which is 309 00:16:34,200 --> 00:16:37,040 Speaker 4: a lot of potato. So I think the take home 310 00:16:37,080 --> 00:16:40,760 Speaker 4: message is that when it comes to potato, first of all, 311 00:16:40,800 --> 00:16:43,760 Speaker 4: you need to consume it as with skin on where possible. 312 00:16:43,800 --> 00:16:47,160 Speaker 4: It increases the fiber content and increases the vitamin C, 313 00:16:47,320 --> 00:16:51,080 Speaker 4: and in this instance it is increasing the resistant start 314 00:16:51,240 --> 00:16:53,840 Speaker 4: or dietary fiber aspect of the potato if you actually 315 00:16:53,880 --> 00:16:56,520 Speaker 4: store them, cook them, store them in the fridge, and 316 00:16:56,560 --> 00:16:59,280 Speaker 4: then readd them to a meal. So that's a good 317 00:16:59,320 --> 00:17:01,440 Speaker 4: one for all of our potato lovers out there. Lean 318 00:17:01,720 --> 00:17:02,960 Speaker 4: Do you think I love it? 319 00:17:03,000 --> 00:17:05,119 Speaker 2: I've always been a massive fan of resistance starch, and 320 00:17:05,160 --> 00:17:07,000 Speaker 2: you can actually get the same effect with most of 321 00:17:07,040 --> 00:17:07,680 Speaker 2: your starches. 322 00:17:07,720 --> 00:17:09,880 Speaker 1: So if you cook and cool rice. 323 00:17:09,680 --> 00:17:11,960 Speaker 2: And if you cook and cool pasta, you will also 324 00:17:12,000 --> 00:17:14,360 Speaker 2: get the benefits of the resistance starch the next day. 325 00:17:14,359 --> 00:17:16,240 Speaker 2: Which is why I've always been such a massive fan 326 00:17:16,280 --> 00:17:19,200 Speaker 2: of meal prep because you do get those beneficial gut 327 00:17:19,280 --> 00:17:22,520 Speaker 2: based types of fibers in that resistance starch, and even 328 00:17:22,520 --> 00:17:24,320 Speaker 2: if you reheat it the next day, because I often 329 00:17:24,359 --> 00:17:27,520 Speaker 2: get that question, it will still also contain the beneficial 330 00:17:27,560 --> 00:17:30,320 Speaker 2: resistance starch in there as well. So I'm a massive 331 00:17:30,320 --> 00:17:31,520 Speaker 2: potato fan. I love potato. 332 00:17:31,600 --> 00:17:34,640 Speaker 1: It's got to be. Is it my favorite carbohydrate? Yeah? 333 00:17:34,640 --> 00:17:36,520 Speaker 2: I think it is my favorite carbohydrate hands down. And 334 00:17:36,560 --> 00:17:38,880 Speaker 2: I couldn't eat potato would be a very very sad girl. 335 00:17:39,160 --> 00:17:41,640 Speaker 2: But yeah, I love the research. I think it's really important. 336 00:17:41,640 --> 00:17:43,959 Speaker 2: But like you said, it's really how we eat potato, right, 337 00:17:44,000 --> 00:17:46,160 Speaker 2: people hear, Oh my goodness, potatoes good. 338 00:17:46,440 --> 00:17:48,600 Speaker 1: We'll deep right, we'll cover it in cheesy sauce. 339 00:17:48,680 --> 00:17:50,959 Speaker 2: Well, you know, leather on the sur cream and the bacon, 340 00:17:51,359 --> 00:17:54,199 Speaker 2: and sadly, you do not get the same results than 341 00:17:54,240 --> 00:17:56,720 Speaker 2: if you were just to have the humble jacket spud 342 00:17:56,800 --> 00:17:58,600 Speaker 2: with a little a little bit of salt on there 343 00:17:58,600 --> 00:18:00,440 Speaker 2: and your veggies and a bit of lean pro with it. 344 00:18:00,560 --> 00:18:02,679 Speaker 2: So I think a really great little study just to 345 00:18:02,720 --> 00:18:06,320 Speaker 2: show us that healthy, balanced eating, you know, without restrictions, 346 00:18:06,320 --> 00:18:08,919 Speaker 2: without cutting out and tire food groups always wins at 347 00:18:08,920 --> 00:18:09,560 Speaker 2: the end of the day. 348 00:18:10,160 --> 00:18:11,920 Speaker 4: True, and coming into the cooler months of the year, 349 00:18:11,960 --> 00:18:14,040 Speaker 4: there's nothing better than for lunch. You know, I love 350 00:18:14,040 --> 00:18:15,880 Speaker 4: a hot lunch because I think they're more filling, they're 351 00:18:15,880 --> 00:18:18,400 Speaker 4: more satisfying. When you've had a hot meal, you're less 352 00:18:18,440 --> 00:18:21,280 Speaker 4: likely to snack, You're naturally more likely to have veggies 353 00:18:21,320 --> 00:18:23,919 Speaker 4: with it. And I would say a jacket potato lunch 354 00:18:24,000 --> 00:18:28,960 Speaker 4: topped with cottage cheese, red salmon, shuna, beans, leftover lean 355 00:18:29,080 --> 00:18:32,280 Speaker 4: mince is a great filling lunch and then have it 356 00:18:32,320 --> 00:18:35,440 Speaker 4: with it a side of veggies or salad, like it's delicious, 357 00:18:35,560 --> 00:18:38,359 Speaker 4: So a really good one to include there. And in 358 00:18:38,400 --> 00:18:41,359 Speaker 4: that case, you would pre cook your potato, you'd cool 359 00:18:41,400 --> 00:18:43,880 Speaker 4: it and then you'd reheat it to get that resistant 360 00:18:43,880 --> 00:18:48,480 Speaker 4: starch benefit. Potatoes are not significantly different nutritionally, so it 361 00:18:48,480 --> 00:18:51,159 Speaker 4: doesn't matter if you want a pontiac or a brush, 362 00:18:51,680 --> 00:18:53,639 Speaker 4: but you do want to consume all of them with 363 00:18:53,640 --> 00:18:56,159 Speaker 4: the skin on. And something I always get her a 364 00:18:56,160 --> 00:18:59,879 Speaker 4: bigger potato, well, just an average potato, like it's a potato, 365 00:19:01,280 --> 00:19:05,000 Speaker 4: like not a ginormous potato, like you know, one hundred 366 00:19:05,119 --> 00:19:07,600 Speaker 4: hundred and fifty grams, like not one on spud bar 367 00:19:08,040 --> 00:19:10,680 Speaker 4: in Melbourne they're enormous, but you know, like. 368 00:19:10,640 --> 00:19:12,200 Speaker 3: A medium sized potato. 369 00:19:12,400 --> 00:19:14,720 Speaker 2: That's a size safe fist, right, like a closed fish. 370 00:19:14,760 --> 00:19:15,760 Speaker 2: About the size of clothes. 371 00:19:15,920 --> 00:19:18,320 Speaker 3: Yeah, like a little bit more than a tennis ball. 372 00:19:18,440 --> 00:19:19,280 Speaker 3: Maybe a baseball. 373 00:19:19,640 --> 00:19:22,280 Speaker 4: Good reference, good reference, not a football, not a rag people, 374 00:19:22,720 --> 00:19:23,360 Speaker 4: good reperence. 375 00:19:23,880 --> 00:19:27,040 Speaker 2: All right, Well, moving from potatoes to soup. One of 376 00:19:27,040 --> 00:19:30,240 Speaker 2: our other favorite winter warmers. I found a really great 377 00:19:30,280 --> 00:19:33,200 Speaker 2: one in Wolworst when I was browsing the shelves. They're 378 00:19:33,200 --> 00:19:35,760 Speaker 2: actually some really good soup options in wal West, and 379 00:19:35,960 --> 00:19:38,000 Speaker 2: I moved out of the cold section because I didn't 380 00:19:38,000 --> 00:19:40,399 Speaker 2: really love the cold, the cold ones, you know, the 381 00:19:40,400 --> 00:19:42,919 Speaker 2: ones in the in the yeah, the cold refrigerated section. 382 00:19:43,240 --> 00:19:45,199 Speaker 2: I couldn't really find anything there that I love, So 383 00:19:45,240 --> 00:19:47,720 Speaker 2: I moved into the aisle and was looking at the 384 00:19:47,720 --> 00:19:49,800 Speaker 2: different soups where all the tin soups were. But there's 385 00:19:49,840 --> 00:19:53,399 Speaker 2: quite a lot in these packages now that are really 386 00:19:53,480 --> 00:19:55,359 Speaker 2: really good. So the one I picked up and I 387 00:19:55,480 --> 00:19:57,639 Speaker 2: was quite impressed with. And I've got a client at 388 00:19:57,640 --> 00:19:59,760 Speaker 2: the moment who's vegan, and we do struggle to get 389 00:19:59,840 --> 00:20:02,360 Speaker 2: enough sort of protein into her, and she does take 390 00:20:02,400 --> 00:20:05,480 Speaker 2: creatine side note, because it's incredibly important for vegans and 391 00:20:05,520 --> 00:20:08,400 Speaker 2: plant based lifestyles. But the one I picked up which 392 00:20:08,440 --> 00:20:12,080 Speaker 2: I really liked was the Hinds Eat well range. It's 393 00:20:12,119 --> 00:20:15,280 Speaker 2: the pouch soup of the pea and broccoli, so it's 394 00:20:15,280 --> 00:20:18,439 Speaker 2: three hundred and eighty gram, so I think per pouch 395 00:20:18,480 --> 00:20:20,600 Speaker 2: you're supposed to get is only one serving per pack. 396 00:20:21,080 --> 00:20:23,640 Speaker 2: And currently, although we are recording at advance, is half 397 00:20:23,640 --> 00:20:26,560 Speaker 2: price at two twenty five, which is very very affordable, 398 00:20:26,800 --> 00:20:28,920 Speaker 2: but normally four price it's four to fifty, so what'd 399 00:20:28,960 --> 00:20:31,400 Speaker 2: absolutely wait till it's half price. I would grab multiple 400 00:20:31,400 --> 00:20:33,120 Speaker 2: of those, having them in the back of the pantry 401 00:20:33,320 --> 00:20:35,560 Speaker 2: for a quick and easy lunch option, you know midweek 402 00:20:35,560 --> 00:20:37,760 Speaker 2: when you don't feel like cooking, particularly as of weather 403 00:20:37,800 --> 00:20:41,359 Speaker 2: warms down. So heines eat while soup three eighty gram 404 00:20:41,440 --> 00:20:46,439 Speaker 2: pouch ingredients are excellent SUSI so forty nine percent vegetables 405 00:20:46,480 --> 00:20:49,359 Speaker 2: like so good, and the forty nine percent vegetables is 406 00:20:49,400 --> 00:20:53,040 Speaker 2: made up of peas, broccoli, spinach, and the humble potato. 407 00:20:53,600 --> 00:20:55,960 Speaker 2: Next ingredient is water, which we love to see in 408 00:20:55,960 --> 00:21:00,760 Speaker 2: a soup, followed by cornstarch, salt, navy bean powder extract, 409 00:21:00,880 --> 00:21:04,760 Speaker 2: lime juice, natural flavors, brown sugar, and some spices. So 410 00:21:04,880 --> 00:21:08,040 Speaker 2: this is a definition of a processed food, but not 411 00:21:08,080 --> 00:21:11,600 Speaker 2: an ultra processed food in my books anyway. And then 412 00:21:11,680 --> 00:21:16,800 Speaker 2: nutrition ingredients, nutrition label wise, a serve is the entire packet, 413 00:21:16,840 --> 00:21:19,880 Speaker 2: so three eighty grams with six hundred and seventy five 414 00:21:20,040 --> 00:21:22,640 Speaker 2: kilo dule, so actually very lean. So it's a very 415 00:21:22,720 --> 00:21:25,560 Speaker 2: lean lunch option. Nine point nine grams of protein. I'd 416 00:21:25,600 --> 00:21:28,200 Speaker 2: say ten grams of protein, so to me, I would 417 00:21:28,400 --> 00:21:30,320 Speaker 2: use something with that. That's where I might use a 418 00:21:30,359 --> 00:21:32,560 Speaker 2: slice of high protein toast. I might use a nice 419 00:21:32,560 --> 00:21:34,680 Speaker 2: slice of berg and so lin. I might put a 420 00:21:34,760 --> 00:21:37,000 Speaker 2: little bit of extra sort of chickpeas or something in 421 00:21:37,040 --> 00:21:37,920 Speaker 2: there to bulk it out. 422 00:21:37,920 --> 00:21:39,520 Speaker 1: A bit bit of chicken, some more veggies. 423 00:21:40,040 --> 00:21:43,560 Speaker 2: Total fat one point five grams with zero being saturated fat. 424 00:21:43,760 --> 00:21:46,680 Speaker 2: Twenty two point eight grams of carbohydrate. It's about a serf, 425 00:21:46,800 --> 00:21:50,000 Speaker 2: about a servi or slightly over of carbohydrates, which is great. 426 00:21:50,520 --> 00:21:53,600 Speaker 2: Eight grams of dietary fiber, So for your gut health, 427 00:21:53,640 --> 00:21:55,080 Speaker 2: this is an excellent addition. 428 00:21:55,119 --> 00:21:57,480 Speaker 1: Eight eight to ten grams of dietary fiber in a meal. 429 00:21:57,640 --> 00:21:58,720 Speaker 1: I think outstanding. 430 00:21:59,280 --> 00:22:02,000 Speaker 2: My only con and as a sodium which, let's be honest, 431 00:22:02,000 --> 00:22:03,960 Speaker 2: most packaged types of suits have a very. 432 00:22:03,840 --> 00:22:06,119 Speaker 1: High sodium level. It makes it really delicious. 433 00:22:06,359 --> 00:22:09,120 Speaker 2: So if you had issues with you know, fluid restrictions 434 00:22:09,520 --> 00:22:12,119 Speaker 2: or cardiac issues, you would want to be wary of that. 435 00:22:12,440 --> 00:22:15,040 Speaker 2: But I think for the general population, who's eating well, 436 00:22:15,080 --> 00:22:17,359 Speaker 2: who's healthy, who's active, I don't really have a huge 437 00:22:17,359 --> 00:22:19,399 Speaker 2: concern with a bit of extra salt in some soup. 438 00:22:19,840 --> 00:22:22,400 Speaker 2: And then I in one point two milligrams of iron 439 00:22:22,440 --> 00:22:25,800 Speaker 2: about ten percent of RDI, and about thirty two milligrams 440 00:22:25,840 --> 00:22:28,919 Speaker 2: of magnesium, which is again about ten percent of the RDI. 441 00:22:29,280 --> 00:22:32,719 Speaker 2: So a very strong ingredient list, a very strong nutrition panel, 442 00:22:32,960 --> 00:22:36,160 Speaker 2: a great light lunch option, or for active people, this 443 00:22:36,200 --> 00:22:38,720 Speaker 2: is a really great little snack to tie you over 444 00:22:38,800 --> 00:22:41,840 Speaker 2: between lunch and dinner. I just think it's an outstanding product. 445 00:22:41,840 --> 00:22:43,560 Speaker 2: I think it's really strong, and I think well done. 446 00:22:43,600 --> 00:22:46,800 Speaker 2: Hindes keep bringing better products to the market. Good amount 447 00:22:46,800 --> 00:22:49,320 Speaker 2: of protein, good amount of dietary fat, some added iron 448 00:22:49,359 --> 00:22:52,240 Speaker 2: and magnesium, and two serves of vegetables for a small 449 00:22:52,280 --> 00:22:54,240 Speaker 2: patch like that, I don't think you can really find 450 00:22:54,440 --> 00:22:56,960 Speaker 2: a better well rounded soup. It is a bit leaner 451 00:22:57,000 --> 00:22:59,679 Speaker 2: and lighter in calories in protein, so I wouldn't exactly 452 00:22:59,720 --> 00:23:02,000 Speaker 2: call it a fully balanced lunch, but I think as 453 00:23:02,040 --> 00:23:04,840 Speaker 2: a light lunch or for a small person or you know, 454 00:23:04,920 --> 00:23:07,280 Speaker 2: for kids in teenagers. It could be a really great option, 455 00:23:07,400 --> 00:23:09,720 Speaker 2: particularly when it's half price at two twenty five. 456 00:23:10,160 --> 00:23:11,280 Speaker 3: Well, that's a great price. 457 00:23:11,320 --> 00:23:14,000 Speaker 4: And the good thing is that they've actually included a 458 00:23:14,040 --> 00:23:16,960 Speaker 4: decent serve, because sometimes they'll do a half serve for 459 00:23:17,000 --> 00:23:18,960 Speaker 4: the pouch and it's really not very much then, but 460 00:23:19,080 --> 00:23:21,080 Speaker 4: three eighty will keep you really full. 461 00:23:21,200 --> 00:23:23,240 Speaker 3: We haven't tried it, but it looks strong, and I'm 462 00:23:23,240 --> 00:23:23,720 Speaker 3: with you. 463 00:23:23,720 --> 00:23:26,879 Speaker 4: You know, in the old days, at even ten varieties 464 00:23:26,920 --> 00:23:29,240 Speaker 4: of soup, you would say a process in the sense 465 00:23:29,240 --> 00:23:30,919 Speaker 4: that had a lot of additives. But most of the 466 00:23:30,960 --> 00:23:34,399 Speaker 4: pouch is now, the fresh and the longer life ones. 467 00:23:34,920 --> 00:23:36,800 Speaker 4: You can't fault them, like you'd have to say, why 468 00:23:36,800 --> 00:23:38,840 Speaker 4: would I bother making a soup that's going to cost 469 00:23:38,880 --> 00:23:41,879 Speaker 4: me twenty thirty dollars to make six serves By the 470 00:23:41,880 --> 00:23:44,560 Speaker 4: time you get a good quality stock and all the 471 00:23:44,600 --> 00:23:47,320 Speaker 4: more boutique vegetables and the leg humes like they do 472 00:23:47,359 --> 00:23:50,359 Speaker 4: add up in price when you can buy one for 473 00:23:50,600 --> 00:23:53,800 Speaker 4: two dollars a serve, like, it's hard to justify. They're 474 00:23:53,800 --> 00:23:56,760 Speaker 4: pretty clean, those lists, and I could give you five 475 00:23:56,960 --> 00:24:00,639 Speaker 4: ten different pouch soups or fresh soups, which are nutritionally 476 00:24:00,800 --> 00:24:02,960 Speaker 4: just as good as a fresh soup, you have to argue. 477 00:24:03,000 --> 00:24:05,960 Speaker 4: So I think, yeah, it's a great way in budget 478 00:24:06,040 --> 00:24:08,720 Speaker 4: times to get a lot of nutrition in the good 479 00:24:08,720 --> 00:24:11,560 Speaker 4: thing about veggie based soups as well, as they often 480 00:24:11,600 --> 00:24:14,440 Speaker 4: can be a low color accompaniment to a toasted sandwich, 481 00:24:15,000 --> 00:24:17,080 Speaker 4: a wrap, you know, to really bulk it up, and 482 00:24:17,119 --> 00:24:20,160 Speaker 4: you're getting plenty of veggie serves and filling and warming, 483 00:24:20,160 --> 00:24:22,040 Speaker 4: and you added a bit of fetter on top or 484 00:24:22,359 --> 00:24:24,240 Speaker 4: some parmesan to flavor it up, and you've got a 485 00:24:24,280 --> 00:24:26,720 Speaker 4: delicious option and quick and easy lunch on the go. 486 00:24:27,040 --> 00:24:29,000 Speaker 4: So yeah, love it. I haven't tried it, but I 487 00:24:29,040 --> 00:24:31,280 Speaker 4: think most of them are pretty good. Now we might 488 00:24:31,320 --> 00:24:33,240 Speaker 4: beg to differ. Some people write sometimes and tell us 489 00:24:33,280 --> 00:24:34,680 Speaker 4: it's not some taste good, but they. 490 00:24:34,640 --> 00:24:35,159 Speaker 3: Look pretty good. 491 00:24:35,160 --> 00:24:37,000 Speaker 4: There's a whole range of them, So yeah, I like 492 00:24:37,040 --> 00:24:39,080 Speaker 4: it a lot. So hopefully you can add it to 493 00:24:39,160 --> 00:24:42,359 Speaker 4: your grocery shop rightly and well. For our final segment 494 00:24:42,359 --> 00:24:44,800 Speaker 4: of the day, a question that will resonate with plenty 495 00:24:44,800 --> 00:24:47,439 Speaker 4: of parents out there if they have children who are 496 00:24:47,440 --> 00:24:52,000 Speaker 4: fairly obsessed with adding tomato sauce to foods. Now certainly 497 00:24:52,280 --> 00:24:55,000 Speaker 4: encouraging kids to eat different kinds of foods when strategy 498 00:24:55,040 --> 00:24:57,320 Speaker 4: can be to add different tomato sauce to it, or 499 00:24:57,520 --> 00:25:00,000 Speaker 4: some people just like sauce. I actually really like tomato sauce. 500 00:25:00,040 --> 00:25:02,640 Speaker 4: I'll often add it. But there's certainly a wide range 501 00:25:02,640 --> 00:25:05,760 Speaker 4: of sources. You know, they can range from twenty thirty 502 00:25:05,800 --> 00:25:08,359 Speaker 4: percent sugar, which doesn't sound a lot in a small 503 00:25:08,400 --> 00:25:10,520 Speaker 4: portion of sauce, but if you're adding you know, a 504 00:25:10,560 --> 00:25:12,720 Speaker 4: couple of tablespoons of sauce, that can be upwards of 505 00:25:12,760 --> 00:25:15,240 Speaker 4: ten grams of added sugar. And really we should be 506 00:25:15,240 --> 00:25:17,640 Speaker 4: aiming all of us, including our children, all even more 507 00:25:17,680 --> 00:25:19,840 Speaker 4: so our children, to less than twenty five grams of 508 00:25:19,880 --> 00:25:22,440 Speaker 4: added sugars in the diet, which is about six tea 509 00:25:22,480 --> 00:25:23,080 Speaker 4: spoons a day. 510 00:25:23,119 --> 00:25:25,000 Speaker 3: And it sounds a lot, but it's very easy. 511 00:25:24,760 --> 00:25:27,480 Speaker 4: To get that if you are simply having a snack 512 00:25:27,560 --> 00:25:30,320 Speaker 4: or two us adding a sauce like this, you might 513 00:25:30,359 --> 00:25:33,560 Speaker 4: be having some breakfast cereal. It's very very easy to 514 00:25:33,600 --> 00:25:35,439 Speaker 4: reach that twenty five grams a day, and I'd be 515 00:25:35,440 --> 00:25:37,480 Speaker 4: hastened to say that most children are getting more than 516 00:25:37,480 --> 00:25:39,760 Speaker 4: that easily. So you want to be minimizing it on 517 00:25:39,800 --> 00:25:42,879 Speaker 4: products like tomato sauce. So I've got a couple of 518 00:25:42,920 --> 00:25:46,880 Speaker 4: options now. Previously, Leanne and I have reviewed different sources 519 00:25:46,880 --> 00:25:51,040 Speaker 4: and we have preferred the Hinds Tomato Catchup for both 520 00:25:51,160 --> 00:25:55,639 Speaker 4: flavor and nutritional profile. Now since that time, given that 521 00:25:55,640 --> 00:25:58,119 Speaker 4: we've been running the podcast for almost four years, now 522 00:25:58,240 --> 00:26:00,280 Speaker 4: is it four years? Have we been going out for 523 00:26:00,320 --> 00:26:01,000 Speaker 4: four years? 524 00:26:01,359 --> 00:26:02,800 Speaker 1: That's a long time? Wow? 525 00:26:03,080 --> 00:26:04,320 Speaker 3: God, No, when are we getting tetchy? 526 00:26:04,560 --> 00:26:04,600 Speaker 2: No? 527 00:26:04,680 --> 00:26:09,000 Speaker 4: Wonder we have a little passive aggressive text message. 528 00:26:09,760 --> 00:26:12,160 Speaker 3: Four years I think it is. And almost how many episodes? 529 00:26:12,200 --> 00:26:14,200 Speaker 3: Two hundred and ninety almost three hundred episodes? 530 00:26:14,560 --> 00:26:16,800 Speaker 2: This is two ninety five, Yeah, nearly three. Oh, we 531 00:26:16,800 --> 00:26:18,840 Speaker 2: should do something to celebrate three hundred. 532 00:26:19,040 --> 00:26:21,239 Speaker 4: Yeah we should. Okay, maybe we'll do something. We'll talk 533 00:26:21,280 --> 00:26:24,640 Speaker 4: about that AnyWho. Originally, when we've done product review, we'd 534 00:26:24,640 --> 00:26:26,679 Speaker 4: looked at and preferred the heins Toamato Ketchup. 535 00:26:26,720 --> 00:26:29,120 Speaker 3: But since that time, they have actually. 536 00:26:28,720 --> 00:26:33,399 Speaker 4: Released a lower sugar version of Heinz Tomato Ketchup, which 537 00:26:33,520 --> 00:26:35,960 Speaker 4: I've got the nutritionists here just to go through. Because 538 00:26:35,960 --> 00:26:40,560 Speaker 4: there's true I'd probably lean towards one. Is either the 539 00:26:40,800 --> 00:26:44,640 Speaker 4: Fountain Reduce Sugar Tomato sauce. This is actually the one 540 00:26:44,640 --> 00:26:47,840 Speaker 4: that I buy in my house, and I'll just read 541 00:26:47,920 --> 00:26:51,320 Speaker 4: you the grams of sugar perserve. I think it's two 542 00:26:51,359 --> 00:26:53,280 Speaker 4: point three, but it's also got a sweet and I'd 543 00:26:53,280 --> 00:26:54,600 Speaker 4: just bear with me one second, and I was going 544 00:26:54,640 --> 00:26:55,760 Speaker 4: to find it on the Wolies. 545 00:26:56,240 --> 00:26:58,280 Speaker 3: I find Wollies easier to get the nutrition off. 546 00:26:58,280 --> 00:27:01,560 Speaker 4: I'll just say tomato pure eighty five percent sweetness, Manitour 547 00:27:01,640 --> 00:27:06,520 Speaker 4: syrup and Stevia apple paste, food assets, acid, salt, natural flavor. 548 00:27:06,560 --> 00:27:08,720 Speaker 4: I'm pretty happy with that ingredient list. It does have 549 00:27:08,760 --> 00:27:12,200 Speaker 4: a sweetener, but they're natural. And then per fifteen meal serve, 550 00:27:12,240 --> 00:27:14,560 Speaker 4: which is just shy of a tablespoon, you're coming in 551 00:27:14,680 --> 00:27:16,840 Speaker 4: at less than one gram of sugars. 552 00:27:17,240 --> 00:27:19,320 Speaker 3: So I quite like that one. Now. 553 00:27:19,359 --> 00:27:22,080 Speaker 4: The other one that you've we've got that we don't 554 00:27:22,080 --> 00:27:25,560 Speaker 4: mind as well is the Hines Ketchup Tomato sauce, which 555 00:27:25,600 --> 00:27:28,280 Speaker 4: is fifty percent so it's got a bit more sugar 556 00:27:28,960 --> 00:27:33,480 Speaker 4: ingredients concentrated tomatoes, vinegar, sugar, salt, spice, and herb extracts. 557 00:27:33,520 --> 00:27:35,239 Speaker 4: It does also have a little bit of a bit 558 00:27:35,320 --> 00:27:39,919 Speaker 4: less sweetener in Stevia seventy nine percent tomatoes and that 559 00:27:40,040 --> 00:27:42,000 Speaker 4: one has a little bit more one point eight grams 560 00:27:42,000 --> 00:27:43,879 Speaker 4: of sugar, so very low, and I would say that 561 00:27:43,880 --> 00:27:46,800 Speaker 4: the Fountain's got more sweetener and the Hinds less, But 562 00:27:46,840 --> 00:27:50,879 Speaker 4: they're my two top choices for kids tomato sauce. You 563 00:27:50,960 --> 00:27:54,720 Speaker 4: do get significantly less than the very cheap options. You 564 00:27:54,800 --> 00:27:56,359 Speaker 4: do pay a bit more, but they often come on 565 00:27:56,400 --> 00:27:59,040 Speaker 4: half priced sale. And yeah, so they're the two I 566 00:27:59,040 --> 00:28:02,199 Speaker 4: would recommend. You know, there's evidence with cooked tomatoes for 567 00:28:02,240 --> 00:28:05,560 Speaker 4: people with risk of prostate cans say, getting the lycopene 568 00:28:05,880 --> 00:28:07,879 Speaker 4: in cooked tomatoes is actually very good for us, so 569 00:28:07,920 --> 00:28:11,280 Speaker 4: there's reason it's nothing bad to be adding a little bit. 570 00:28:11,800 --> 00:28:14,960 Speaker 4: I agree that slot like smothering meals in it is 571 00:28:14,960 --> 00:28:16,879 Speaker 4: an ideal, but a little bit on the side of 572 00:28:16,920 --> 00:28:19,239 Speaker 4: a meat or as a dipping sauce or on some 573 00:28:19,280 --> 00:28:22,840 Speaker 4: homemade fries with skin on is no cause for concern. 574 00:28:22,920 --> 00:28:25,720 Speaker 4: But they are definitely our standout brands. The Hinds fifty 575 00:28:25,760 --> 00:28:29,280 Speaker 4: percent reduce sugar or the Fountain Reduce sugar varieties are 576 00:28:29,320 --> 00:28:32,600 Speaker 4: pretty good nutritionally and far better sugar wiys. If you've 577 00:28:32,600 --> 00:28:36,640 Speaker 4: got a child or even adult who wants tomato sauce 578 00:28:36,680 --> 00:28:37,520 Speaker 4: with everything. 579 00:28:37,440 --> 00:28:38,520 Speaker 1: Yeah, I agree. One hundred percent. 580 00:28:38,560 --> 00:28:40,200 Speaker 2: I really like that Hines on me until you are 581 00:28:40,200 --> 00:28:42,440 Speaker 2: big tomato sauce girls as me or and David not 582 00:28:42,520 --> 00:28:44,800 Speaker 2: so much for me until it. Always we sample the 583 00:28:44,840 --> 00:28:46,320 Speaker 2: new brands, but this is the one we keep coming 584 00:28:46,360 --> 00:28:48,400 Speaker 2: back to because we quite like it. But should I 585 00:28:48,400 --> 00:28:49,920 Speaker 2: say the other one I tried the other day that 586 00:28:49,960 --> 00:28:50,880 Speaker 2: I really didn't like. 587 00:28:51,040 --> 00:28:52,040 Speaker 1: Maybe I should mention. 588 00:28:51,880 --> 00:28:57,080 Speaker 2: It anyway, there's a few out there that have better ingredients. 589 00:28:57,360 --> 00:29:01,280 Speaker 2: But it's a nice brand. It has a better reading profile, absolutely, 590 00:29:01,360 --> 00:29:02,320 Speaker 2: but it was not nice. 591 00:29:02,360 --> 00:29:04,240 Speaker 1: I binded it. It was like six dollars a bottle 592 00:29:04,280 --> 00:29:05,560 Speaker 1: as well, and I was like, I can't. 593 00:29:05,320 --> 00:29:08,160 Speaker 2: Do this till she's not even too yet and she's 594 00:29:08,200 --> 00:29:10,960 Speaker 2: looking at me, and she was no, no, no, no, no. 595 00:29:11,360 --> 00:29:14,120 Speaker 3: Six bucks. God, I wouldn't pay six dollars for a surt. 596 00:29:14,280 --> 00:29:15,920 Speaker 1: You know. I was going to review it for the podcast, 597 00:29:15,920 --> 00:29:17,040 Speaker 1: and I thought, I can't review that. 598 00:29:17,360 --> 00:29:20,719 Speaker 3: I see she probably did you put that on our account? Probably? 599 00:29:20,800 --> 00:29:22,640 Speaker 1: Oh no, No. I just bought it and binned it 600 00:29:22,720 --> 00:29:24,920 Speaker 1: and was like, no, hard those six dollars. 601 00:29:25,120 --> 00:29:27,600 Speaker 4: Yeah, And that's the problem because people, when we're always 602 00:29:27,600 --> 00:29:30,480 Speaker 4: complaining about this clean eating, it's nobody if the food 603 00:29:30,480 --> 00:29:32,600 Speaker 4: doesn't taste good, people don't eat it, so you've got. 604 00:29:32,480 --> 00:29:33,720 Speaker 3: To have a fine line. 605 00:29:34,200 --> 00:29:37,320 Speaker 4: And I, you know, think sometimes a little bit of sugar, 606 00:29:37,440 --> 00:29:40,400 Speaker 4: as the cases in the Hines one is actually creating 607 00:29:40,400 --> 00:29:43,280 Speaker 4: a very palatable product and then you still get much 608 00:29:43,360 --> 00:29:44,640 Speaker 4: lower levels, so it's a wind win. 609 00:29:44,760 --> 00:29:46,640 Speaker 2: I think it's actually not added sugar though, like that 610 00:29:46,720 --> 00:29:49,120 Speaker 2: sugar naturally comes from the tomatoes. So it's eighty percent 611 00:29:49,200 --> 00:29:52,080 Speaker 2: concentrated tomatoes. There's no day know it does is a 612 00:29:52,120 --> 00:29:54,960 Speaker 2: little bit adedy, not yet a little bit. 613 00:29:55,000 --> 00:29:56,960 Speaker 4: It is listed, but it's pretty like you said, it's 614 00:29:57,040 --> 00:29:59,920 Speaker 4: very overall, like less than a cup of gram will 615 00:30:00,240 --> 00:30:01,040 Speaker 4: is insignificant. 616 00:30:01,080 --> 00:30:01,520 Speaker 3: Yahru. 617 00:30:01,560 --> 00:30:02,240 Speaker 1: Sure it tastes good. 618 00:30:02,240 --> 00:30:04,200 Speaker 2: And I think if it makes your kids eat more vegetables, 619 00:30:04,200 --> 00:30:05,239 Speaker 2: I don't think it's a bad thing. 620 00:30:05,280 --> 00:30:05,880 Speaker 1: I'm a huge fan. 621 00:30:05,960 --> 00:30:08,000 Speaker 2: If you want to make the broccoli with cheesy sauce, 622 00:30:08,000 --> 00:30:10,040 Speaker 2: if you want to add the tomato to the roasted 623 00:30:10,040 --> 00:30:11,760 Speaker 2: carrot so that the kids eat them, I think it's 624 00:30:11,760 --> 00:30:13,600 Speaker 2: a really good habit to get into because Susie and 625 00:30:13,640 --> 00:30:16,560 Speaker 2: I both work with so many adults who just really 626 00:30:16,600 --> 00:30:19,520 Speaker 2: don't eat vegetables, and it's very, very difficult to get 627 00:30:19,560 --> 00:30:22,160 Speaker 2: an adult to eat a vegetable if they haven't routinely 628 00:30:22,240 --> 00:30:25,080 Speaker 2: in them when they were children. So build a healthy habit, 629 00:30:25,120 --> 00:30:27,520 Speaker 2: build a healthy foundation when their kids, even if they 630 00:30:27,520 --> 00:30:29,320 Speaker 2: have to put extra sauce on it to get it down, 631 00:30:29,680 --> 00:30:32,520 Speaker 2: it's a habit worth maintaining, particularly as they get a 632 00:30:32,560 --> 00:30:35,360 Speaker 2: bit older, into the teenage years, into adulthood, because if 633 00:30:35,360 --> 00:30:37,280 Speaker 2: they don't eat the veggies in the childhood, it's very 634 00:30:37,320 --> 00:30:38,640 Speaker 2: rare they're going to come back and eat them in 635 00:30:38,640 --> 00:30:40,960 Speaker 2: their teen years or into adulthood. 636 00:30:41,840 --> 00:30:42,600 Speaker 1: All running well. 637 00:30:42,640 --> 00:30:44,840 Speaker 2: That brings us to the end of another episode, episode 638 00:30:44,840 --> 00:30:47,920 Speaker 2: two hundred and ninety five of the Nutrition Couch podcast. 639 00:30:48,080 --> 00:30:48,480 Speaker 1: Thank you. 640 00:30:48,520 --> 00:30:50,480 Speaker 2: If you've been with us from the beginning, thank you 641 00:30:50,560 --> 00:30:51,560 Speaker 2: so much for your support. 642 00:30:51,600 --> 00:30:52,920 Speaker 1: If you're a new listener. 643 00:30:52,840 --> 00:30:56,200 Speaker 2: Stick around because despite doing two hundred and ninety five episodes, 644 00:30:56,240 --> 00:30:59,040 Speaker 2: we still have things to talk about every single week. Amazingly, 645 00:30:59,360 --> 00:31:01,560 Speaker 2: and if you haven't heard, we have a evidence based, 646 00:31:01,560 --> 00:31:05,120 Speaker 2: scientifically formulated range of protein powders, functional hot chocolates and 647 00:31:05,200 --> 00:31:08,760 Speaker 2: creatine at designed by dietitians dot com, so check that out. 648 00:31:08,760 --> 00:31:10,560 Speaker 2: Thank you for your support and we will catch you 649 00:31:10,560 --> 00:31:11,640 Speaker 2: in next week's episode. 650 00:31:11,960 --> 00:31:21,320 Speaker 3: Have a great week.