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Speaker 1: Hi, I'm Leanne Ward and I'm Sussie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Austraias leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food. From the

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Speaker 1: Nutrition Couch. Today the bubble Tea craze. What is bubble tea?

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Speaker 1: Is it actually healthy for us? And why have Aussie

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Speaker 1: shoppers gone absolutely nuts for this new product. Our clinic

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Speaker 1: question of the week is all about immunity. How can

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Speaker 1: we optimize our changes for staying healthy this winter via

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Speaker 1: our food choices. We found a low calorie frozen yogurt

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Speaker 1: treat for you guys, and you guys are going to

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Speaker 1: love it? And our listener question is all about plant

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Speaker 1: based meats. Are they actually a healthier option than the

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Speaker 1: real thing? The first Susie, how are the school holidays going?

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Speaker 1: And are you missing packing those lunchboxes for the twins.

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Speaker 2: First of all, I want to say that you may

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Speaker 2: notice my voice is a little off today, and quite

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Speaker 2: possibly because it is school holidays and maybe because I've

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Speaker 2: been screaming at the twins too much. So we did

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Speaker 2: debate whether we should record today and we decided to

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Speaker 2: go with it, even though my voice isn't perfect. So

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Speaker 2: I want everyone to be patient with us because we

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Speaker 2: could have skipped an episode, but we know you would

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Speaker 2: have been disappointed. So I'm aware the voice is a

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Speaker 2: little bit off, so just bear with me and hopefully

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Speaker 2: I'll be back to normal next week. So that's a

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Speaker 2: little bit of background there, But I am loving sleeping

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Speaker 2: in Leanne. I never thought when the kids went to

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Speaker 2: Kindy it would be so much work. And I just

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Speaker 2: urge all the younger women out there who haven't had

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Speaker 2: kids yet, enjoy the time before the kids go to school,

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Speaker 2: because you think it's tough, but you don't have to

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Speaker 2: rush to daycare, you don't have to pack a lunch box,

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Speaker 2: whereas it you're at school, it's like another job. And

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Speaker 2: so I am loving having a break in the middle

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Speaker 2: of the year, getting out with the twins, not having

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Speaker 2: to get up at the cracker dawn, not having to

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Speaker 2: think of the lunch boxes. And for all the girls

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Speaker 2: out there who are waiting to have their children, you

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Speaker 2: enjoy this time because, let me tell you, KINDI is

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Speaker 2: like a whole nother job.

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Speaker 1: Love it, and I love that you've been powering on

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Speaker 1: through this podcast. With your voice, Susie though, thank you

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Speaker 1: for that. And this week we are going to start

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Speaker 1: chatting about bubble teas. So bubble teas have been around

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Speaker 1: for quite a long time, maybe not perhaps in Australia.

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Speaker 1: They originated in Taiwan and they've been you know, quite

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Speaker 1: big through I would say Asia, when I've got a

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Speaker 1: lot of family in my mum's Malaysian, when we've traveled

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Speaker 1: to Malaysia, Singapore, parts of China before you know, I've

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Speaker 1: had these for years now. They're absolutely delicious. But Susie,

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Speaker 1: for our listeners at home, what is a bubble tea

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Speaker 1: and why are they trending in mainstream Australian media as

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Speaker 1: a huge topic at the moment. Why is everyone so

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Speaker 1: interested in bubble teas well?

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Speaker 2: I think the big turning point for bubble tea was

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Speaker 2: that it started to be available in supermarket so it

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Speaker 2: sort of got a whole new height because I think

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Speaker 2: there was a bubble tea community. So in a shopping center,

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Speaker 2: in food courts you would often see these teas. Now

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Speaker 2: you probably know a little bit more about them than

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Speaker 2: I do, but my understanding is they're sweetened tea, but

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Speaker 2: it's the presence of tapioca flower that makes the little

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Speaker 2: balls a gel like ball that goes at the bottom

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Speaker 2: of these teas, and hence the name bubble tea, and

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Speaker 2: young kids and young people seem to love them. Now,

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Speaker 2: I as a dietitian, I hate them because without even

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Speaker 2: having a close look at them for some time, I

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Speaker 2: had always just assumed they were pack full of sugar.

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Speaker 2: And when we've prepared for this podcast today, I'm actually

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Speaker 2: shocked how much sugar some of them have, like up

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Speaker 2: to six eight tea spoons per serve for a product

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Speaker 2: that you get from the food court, even up to

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Speaker 2: four teaspoons for some of the supermarket brands. As a dietitian,

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Speaker 2: I do not like sweet drinks in general, and bubble

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Speaker 2: teas for me are no different. So I'm gonna upset

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Speaker 2: a lot of people, I think in saying that. But

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Speaker 2: nutritionally they are really concentrated sugar. And obviously there's a

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Speaker 2: novel aspect and people love new things, but nutritionally, I'm

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Speaker 2: really struggling to find anything that I like about this product.

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Speaker 2: Am I on my own in the diet corner tell me.

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Speaker 1: Look, As a dietitian, I do not recommend them. For

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Speaker 1: my clients for health awful weight loss. But as David's wife,

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Speaker 1: I must say I love them because he's obsessed with them.

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Speaker 1: He loves them as well, so we do enjoy them,

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Speaker 1: but we always get I actually scour the menu so

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Speaker 1: I don't get the traditional bubble milk tea, which is

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Speaker 1: like the you know, the very traditional one most people

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Speaker 1: would get, And I actually find that one quite enjoyable

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Speaker 1: because it is based on soy milk, so it's low lactose.

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Speaker 1: Because I remember the first time I ordered that, actually

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Speaker 1: asked for lactose free milk and the guy said, oh no,

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Speaker 1: it is lactose free. So I think that's why it's

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Speaker 1: got such a big trend throughout Asia as well, because

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Speaker 1: they're quite well tolerated. But I agree, the amount of

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Speaker 1: sugar in them is appalling. The first time I ever

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Speaker 1: ordered one, I just said, I'll just have you know,

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Speaker 1: the one that everybody seems to be drinking. I just

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Speaker 1: wanted to try it out, Susie. I thought, this is fun,

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Speaker 1: this is novel. I added coconut jelly into mine as well,

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Speaker 1: you know, double whammy. I had the pearls and the

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Speaker 1: coconut jelly tasted delicious. I must say, Susie's doesn't want

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Speaker 1: to buy rhythm sound. It was delicious. But then I

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Speaker 1: looked at the nutritional was after I drank the entire

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Speaker 1: huge thing of it, nearly died. I think there was

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Speaker 1: about seven hundred calories, and the one that I ordered

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Speaker 1: and saw that, I would never do that again. And

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Speaker 1: you're supposed to choose, well, the place that I went, anyway,

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Speaker 1: you could choose how much ice and how much sugar

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Speaker 1: you wanted, so naturally I was like, no sugar, and

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Speaker 1: it was so sweet even without the sugar. And I

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Speaker 1: remember the next time I went back and I said

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Speaker 1: to the guy do people normally get sugar? He goes, oh, yeah, yeah, yeah,

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Speaker 1: people get sugar. And I was like, how interesting, Like

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Speaker 1: it's loaded with sugar, but people actually can order more

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Speaker 1: sugar on top of that, then the more tapiocre pearls

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Speaker 1: and the coconut jellies and that sort of thing you

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Speaker 1: add into it. Of course, you know the better at it.

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Speaker 1: So my standard Bubble tea order is generally either one

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Speaker 1: of the green teas or one of the passion Fruit teas,

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Speaker 1: which is actually quite low sugar, like the passion Fruit one,

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Speaker 1: because it's actually got a bit of pulp in there,

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Speaker 1: so there's a bit of fiber in there as well.

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Speaker 1: I don't get the coconut jelly anymore because that's quite

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Speaker 1: high in sugar as well. I do get sort of

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Speaker 1: like a half serve of the tapioca pearls obviously no

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Speaker 1: sugar and very little ice as well, is my standard

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Speaker 1: order sussy, but you're right in saying that it is

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Speaker 1: absolutely packed with sugar. And this reminds me of a

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Speaker 1: media article I saw probably about a month ago now

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Speaker 1: where there was a teenager in China who actually ended

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Speaker 1: up in the ICU after drinking multiple bubble teas. So

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Speaker 1: the headline was teenage girl left in a coma after

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Speaker 1: having two bubble tea drinks every single day. So she

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Speaker 1: was admitted into edy, so the emergency department basically unconscious.

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Speaker 1: Her family found her unconscious and she had diabetic kido

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Speaker 1: acidosa so DKA. So her sugar levels were incredibly high,

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Speaker 1: over twenty five times the normal limit. So in the

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Speaker 1: weeks leading up to that, her family said she'd been supernauseous,

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Speaker 1: she's been urinating a lot, she'd been really thirsty all week.

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Speaker 1: These are all signs of undiagnosed diabetes essentially in DKA.

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Speaker 1: So she actually they put her into a coma for

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Speaker 1: five days. She was lucky enough to wake up after

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Speaker 1: being on hemodialysis for five days as well. I don't

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Speaker 1: think she suffered any sort of lusting side effects after

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Speaker 1: her coma and ICU stay, but they were saying that

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Speaker 1: in the month that she was in hospital she lost

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Speaker 1: thirty five kilos. She was a big teenage she was

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Speaker 1: over one hundred kilos, and she used to drink two

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Speaker 1: of these bubble teas every single day. And I don't

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Speaker 1: think out the Australian versions as bad in terms of

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Speaker 1: bubble tea. But the article I'm reading says that the

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Speaker 1: shop she went to a typical seven one hundred and

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Speaker 1: fifty meal cup of bubble tea that's quite large. Seven

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Speaker 1: to fifty meals contains ninety nine grams of sugar sushi

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Speaker 1: ninety nine grams of sugar. That's twenty single packets of

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Speaker 1: white sugar. It's like having an ginormous coffee and putting

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Speaker 1: twenty saschets of sugar into it. It's mental and she

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Speaker 1: was having two of them a day.

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Speaker 2: Well, that's a reference point. The recommendation from the World

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Speaker 2: Health Organization is that adults consume no more than twenty

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Speaker 2: five grams of added sugars per day, which is the

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Speaker 2: equivalent of about six teaspoons of sugar. So you can

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Speaker 2: see what a huge load. And who would have thought

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Speaker 2: that leanne Ward would have a routine order at the

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Speaker 2: bubble tea shop. So he just shocked me.

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Speaker 1: But I'm very very occasionally.

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Speaker 2: I've got here an ingredient list from one of the

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Speaker 2: products you can get, just to give you an idea

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Speaker 2: that this is not something that we would ever regard

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Speaker 2: as overly healthy. So there's tapioca flour, sugar, potato starch, thickness, flavor, sashet,

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Speaker 2: glucose syrup, sweetness, medium chain trichasrides, black tea extract, flavors,

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Speaker 2: colors like. It's heavily, heavily processed. Do you think there'd

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Speaker 2: be caffeine? Would there be any caffeine if there's a

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Speaker 2: little bit of a black tea powder.

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Speaker 1: Yeah, I think they're based on actual black tea and

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Speaker 1: green tea, so I think there would be small amounts

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Speaker 1: of caffeine. But I agree it's a total what I

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Speaker 1: like to call a soul food for me, So it's

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Speaker 1: not something I have regularly. It's something I have as

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Speaker 1: a little bit of a treat. I absolutely would treat

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Speaker 1: it as you know, I wouldn't be having my normal

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Speaker 1: morning tea or my normal opportunity with that as well.

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Speaker 1: It's quite feeling, but it is absolutely something that I

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Speaker 1: might have every couple of months as a real just

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Speaker 1: treat or enjoyment, like I might have a croissant or

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Speaker 1: something like that. Definitely not something that we would put

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Speaker 1: in the Every time I visit a supermarket, I have

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Speaker 1: to get one kind of bag.

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Speaker 2: And what I would say is that I think there's

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Speaker 2: a couple of things going on in my mind about

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Speaker 2: this kind of product. So first of all, when it

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Speaker 2: is in a shopping center as a specialty kind of product,

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Speaker 2: it's occasional, it attracts the teenagers. But I think when

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Speaker 2: it starts to become part of routine supermarket shopping, that's

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Speaker 2: when it's like, let's call it for whatever it is.

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Speaker 2: It's pretty heind sugar, and it's not something that we

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Speaker 2: would recommend consuming on a regular basis. Now, my big

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Speaker 2: concern for my clients is that human beings are not

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Speaker 2: programmed to drink sweet liquid. What happens is even if

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Speaker 2: we're having lower sugar products, even if we're having sweetened

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Speaker 2: products as opposed to the real thing, we know that

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Speaker 2: it programs the brain to want more and more sweet food.

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Speaker 2: So it's the programming effect of having these sugary liquids

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Speaker 2: in our day, in our diet, which is so heavily

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Speaker 2: linked to eating behavior. And also in this case where

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Speaker 2: it's actually sugar that deposits in the liver, and I

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Speaker 2: think we need to be really clear about that because

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Speaker 2: the issue is that when we start to see sweet

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Speaker 2: drinks all the time, whether it's hot chocolate drinks, whether

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Speaker 2: it's smoothies, whether it's fruit juices in the case of

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Speaker 2: bubble teas, all the time, we're getting programmed to always

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Speaker 2: look for sweet flavors whenever we're having a liquid, and

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Speaker 2: I can't stress enough how bad that is for our health.

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Speaker 2: And even in the case where you might go to

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Speaker 2: a bubble tea shop and see one that says no

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Speaker 2: added sugar, which means they're generally using sweetness. So in

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Speaker 2: the case of the one I've got in front of me,

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Speaker 2: it's using erythritol as a sweetener, and stevia. Now, I

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Speaker 2: don't want to pretend that that is actually better than sugar,

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Speaker 2: for the effect it's having on programming you to want

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Speaker 2: more sweet food, even though it's not adding calories. So

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Speaker 2: let's be very clear on that sweet liquids are not

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Speaker 2: good for any of us, particularly children, and in the

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Speaker 2: case of these bubble teas, it's often teenagers who like it. Now,

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Speaker 2: the biggest consumer of sweetened beverages are teenage boys. They

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Speaker 2: consume I think from memory it's about six hundred mil

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Speaker 2: per day of sweetened liquid. Now that is already going

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Speaker 2: to be putting fat deposits in their livers. So even

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Speaker 2: though they may be young, they may be lean, they

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Speaker 2: may be burning it off. Getting your kids addicted and

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Speaker 2: a big fan of these sweet drinks is not a

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Speaker 2: good idea. So as a parent, I wouldn't be saying, oh,

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Speaker 2: have it as a treat, because then they want it

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Speaker 2: more and they're getting in a habit of having it.

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Speaker 2: I want to be very clear My recommendation is the

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Speaker 2: less of these sweet drinks you have, the better, particularly

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Speaker 2: for children and adolescents, because this is where programmed eating

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Speaker 2: behaved your starts, and then they want it all the time,

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Speaker 2: and that's that's one of the key reasons we have

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Speaker 2: weight issues in Australia is that off the back of

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Speaker 2: sweet drinks.

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Speaker 1: Absolutely yeah, absolutely, couldn't agree more. And then we're actually

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Speaker 1: seeing these things pop up in the supermarket as well, Susie.

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Speaker 1: So there's been almost like in how you get you know,

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Speaker 1: the sachets of coffee, in that same aisle, we're seeing

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Speaker 1: things pop up such as sashes of bubble tea now

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Speaker 1: where you literally just have to add I think hot

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Speaker 1: water to it and microwave it and add the tapioca

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Speaker 1: pearls into it. So the convenience is it's not no

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Speaker 1: longer just an occasional treat of the supermarket. It's actually

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Speaker 1: popping up in the supermarkets. You can you could have

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Speaker 1: them every day if you wanted to as well. So

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Speaker 1: that's just I guess something to monitor. I guess if

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Speaker 1: your parents at home, or even if you yourself are

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Speaker 1: trying to be healthy, loose and weight that sort of thing.

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Speaker 1: Just these things where out of sight, out of mind

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Speaker 1: is actually easier rather than trying to buy those things,

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Speaker 1: have them in the cupboard and avoid that temptation, because

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Speaker 1: eventually we're in a human that temptation is going to

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Speaker 1: wear us down eventually.

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Speaker 2: So bubble Tea keep it away. Not a fan.

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Speaker 1: It's a no go from Susie guys, no go for me.

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Speaker 2: Sorry, sorry, sorry, So moving on from sugary drinks maybe

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Speaker 2: to something pertinent. To a lot of us at the moment,

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Speaker 2: it's all about immunity and definitely off in the past

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Speaker 2: twelve months, I have never written more about immunity in

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Speaker 2: my work off the back of COVID, and I think

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Speaker 2: the temperatures have dropped. We're really keen to keep as

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Speaker 2: healthy as possible, so I thought it would be a

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Speaker 2: great time to talk about what is the science around

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Speaker 2: our food and immunity and what are some immune boosting

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Speaker 2: tips for our listeners. And I know as dieticians we're

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Speaker 2: very reluctant to talk about boosting immunity because we know

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Speaker 2: you actually can't boost your immunity. But what you can

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Speaker 2: do is give your natural immune system the best chance

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Speaker 2: of being at its best, so giving it the nutrients

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Speaker 2: that it needs to function it its best should we

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Speaker 2: come in contact with infection or colds, and giving it

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Speaker 2: the best chance of recovering quickly. When we look at

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Speaker 2: the science there's a couple of key things. The things

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Speaker 2: that I know come up are there's a little bit

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Speaker 2: of evidence around soup and so chicken soup for the

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Speaker 2: soul did have a scientific basis and that is based

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Speaker 2: on the research to show that bones when you make

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Speaker 2: a bone broth as the base of a soup in

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Speaker 2: which you've bought a supermarket stock, but you've actually had

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Speaker 2: a chicken bones or leftover bones and made a stock

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Speaker 2: from that and skim the fat off the top and

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Speaker 2: added your veggies in. That contains an amino acid called carnosine,

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Speaker 2: and carnosine has been proven to help slow the migration

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Speaker 2: of cells and improve immune function in the body. So

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Speaker 2: there is a little bit of sites around a bone

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Speaker 2: broth when it comes to immunity. And there's a little

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Speaker 2: bit of research around zinc as a supplement. Now given

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Speaker 2: that ten percent of Australians have low zinc and zinc

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Speaker 2: is a key nutrient involved in immune cell production, Definitely

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Speaker 2: there's a little bit of evidence around that. I think

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Speaker 2: you looked up some research what did that?

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Speaker 1: So there was a big meta analysis SUSI and for

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Speaker 1: our listeners at home, a meta analysis is what we

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Speaker 1: would call you know, the gold standard research. It's very good.

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Speaker 1: It combines a lot of research papers together and sort

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Speaker 1: of draws a conclude from there. So the meta analysis

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Speaker 1: was published back in twenty eleven and it really concluded

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Speaker 1: that zinc lozengs can help reduce the duration of cold

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Speaker 1: symptoms by anywhere from twelve to forty eight percent. But

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Speaker 1: the kicker here is that you have to have a

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Speaker 1: daily dose over seventy five milligrams of zinc and you

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Speaker 1: have to catch it in the first zero to one

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Speaker 1: day of the cold. If you're taking this day five

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Speaker 1: six of your cold, I think you missed the boat here.

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Speaker 1: But there were some side effects, so people in the

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Speaker 1: research studies really did report nausea being a big side

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Speaker 1: effect and that you know when you take zink you

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Speaker 1: get that metallic taste in your mouth. They're just that

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Speaker 1: bad taste in your mouth. And also, we really do

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Speaker 1: recommend against using things like zinc nasal sprays because they

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Speaker 1: can actually cause a permanent loss of smell, So definitely

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Speaker 1: not using the spray up your nose. The research really

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Speaker 1: looks at the lozenger or a liquid because what you

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Speaker 1: want to do is coach your mouth and so it's

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Speaker 1: attacking the virus from starting from your mouth, essentially not

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Speaker 1: taking a tablet, because what I think the research really

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Speaker 1: looked at it was called brhinovirus that sort of starts

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Speaker 1: and lives in the mouth. When you've got those colds,

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Speaker 1: you really want that lozenger to sort of begin that

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Speaker 1: digestion in your mouth, or a lozenger is I think

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Speaker 1: the gold standard, followed by a liquid and definitely we

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Speaker 1: don't want capsules or the nasal sprays. But it probably

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Speaker 1: is a good idea to just talk with your doctor

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Speaker 1: or healthcare professional if you are going to be supplementing

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Speaker 1: with quite high doses of zinc. But there is a

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Speaker 1: small amount of research there that really does help reduce

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Speaker 1: the duration and severity of cold. So I think zinc

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Speaker 1: is probably the biggest one with some research behind it.

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Speaker 2: It's actually similar to a small amount of research that

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Speaker 2: is available on vitamin C. Now. Of course, whenever we're

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Speaker 2: feeling on well, we're rich for the orange juice or

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Speaker 2: the keyway fruit and foods that are really rich in

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Speaker 2: vitamin C. Now, yes, it's a very powerful antioxidants, and

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Speaker 2: the research around vitamin C and specifically vitamin C supplementation

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Speaker 2: of mega doses, So looking at a one hundred milligrams

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Speaker 2: plus sos, it won't stop you getting a cold, but

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Speaker 2: it can help reduce the duration should you have it.

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Speaker 2: But I think, leading on from the zinc conversation, when

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Speaker 2: we're looking at immunity, if you're run down, your body's

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Speaker 2: in a less position to fight something should it come along. Now,

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Speaker 2: the link to zinc is that we know twenty five

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Speaker 2: percent of Australian women have low iron stores. Now. They

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Speaker 2: have low iron stores because if their meat eaters, they

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Speaker 2: eat red meat sporadically, so they might have it once

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Speaker 2: a week. And of course one of the richest dietary

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Speaker 2: sources of both iron and zinc, which are both intricately

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Speaker 2: involved in immune function, is lean red meat. So if

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Speaker 2: you're a meat eater, keeping on top of your iron

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Speaker 2: levels and making sure you're having readily well absorbed iron

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Speaker 2: three times a week in small amounts, or if you

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Speaker 2: are not a red meat eater, making sure you're having

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Speaker 2: good sources of dietary iron from eggs or fortified cereals,

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Speaker 2: leafy green vegetables, legumes every single day is going to

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Speaker 2: help to really build that immune platform as we move

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Speaker 2: through these cooler months. Now, I cannot tell you how

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Speaker 2: many of my female clients are chronically tired, run down,

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Speaker 2: and we run the bloods and they've got ferretan stores

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Speaker 2: that are so low the doctor will infuse them immediately.

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Speaker 2: So there's a lot of women walking around out there

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Speaker 2: a really lower iron. Now, if anyone's going to get

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Speaker 2: sick when they cross paths with the cold and flu,

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Speaker 2: it's if you've got low iron levels. So keeping an

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Speaker 2: eye on that, particularly a sporadic meat eater, is really

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Speaker 2: really important. And of course what we've learned, say in

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Speaker 2: the past three five years, is how powerful gut health

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Speaker 2: is in directing immune function, and gap comes down to

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Speaker 2: our foundation of our nutrition and our plant intake and

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Speaker 2: our fiber intake on a daily basis. So that's the

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Speaker 2: other thing. It's not just about these one of foods

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Speaker 2: that we can add in and what to avoid and

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Speaker 2: what supplements to buy. It's about making sure that your

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Speaker 2: baseline nutritional needs are met and specifically iron, zinc and

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Speaker 2: dietary fiber is going in every single day to give

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Speaker 2: your body the best position of keeping the immune system

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Speaker 2: at its best.

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Speaker 1: Absolutely, and I think the thing is a guest to

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Speaker 1: cord and blue suasan or someone in your household comes

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Speaker 1: down with the flu, or someone at work and you think,

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Speaker 1: oh my goodness, I've I've got to prevent this cold.

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Speaker 1: There's nothing we can actually do to prevent colds and

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Speaker 1: flus all. The only big thing we can do is

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Speaker 1: not a pill, it's not a powder. It's not running

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Speaker 1: to the hammist and you know, grabbing some vitamin C

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Speaker 1: lozenges or anything like that. The biggest thing we can do, Susie,

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Speaker 1: is a long term approach in terms of optimizing our

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Speaker 1: gut healths because ninety percent of our immunity is made

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Speaker 1: in our gut. And you know what the best thing

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Speaker 1: is fraggut health. We've talked about on the podcast before.

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Speaker 1: Eating thirty different types of plants every single day is

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Speaker 1: this single best thing that we can do for our

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Speaker 1: gut health. Yet, tell me why, Susie. Ninety five percent

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Speaker 1: of Australians do not eat the recommended amount of veggies.

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Speaker 1: I sound like a broken record. It is the thorn

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Speaker 1: in my side. Why people just you know, we will

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Speaker 1: spend thousands, hundreds thousands of dollars on supplements, pills and powders.

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Speaker 1: Yet we won't eat our damn vegetables.

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Speaker 2: We can do a whole I think we do a

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Speaker 2: whole podcast on how to eat more vegetables. It's funny

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Speaker 2: you say that, because I was listening to a podcast

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Speaker 2: of a well known businessman and he's one of those

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Speaker 2: kind of gurus that likes to tell everyone how to

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Speaker 2: be to be their best self, and he had a

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Speaker 2: section on his nutrition, and one of the things he

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Speaker 2: said was that he eats the same things every day,

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Speaker 2: so then he doesn't have to think about diet. So

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Speaker 2: he hates thinking, I'm so smart, you know. I have

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Speaker 2: the same yeah protein shake every day, and this salad

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Speaker 2: for lunch, and then I have this meat and veggies.

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Speaker 2: And I thought, the irony is that it's actually the

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Speaker 2: worst thing for his health because he's not getting that

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Speaker 2: range of foods every day that we know is actually

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Speaker 2: beneficial for the gut, help and all of these key

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Speaker 2: autoimmune things. So I just had to chuckle to myself

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Speaker 2: because it's a really good example of how what we

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Speaker 2: think is right is not always what the science is showing.

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Speaker 2: And I'm so tempted to send him a message to say,

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Speaker 2: you know what, actually you're doing. Probably one of the

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Speaker 2: worst things by eating the same thing every day for

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Speaker 2: your immune function. But I don't want to feel he's

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Speaker 2: wroth because he's quite out there. But yeah, I had

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Speaker 2: a laugh to myself because it is it's about the

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Speaker 2: variety and the density of the diet each day to

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Speaker 2: give that very microbiome which is in a better position

432
00:19:45,080 --> 00:19:48,479
Speaker 2: to fight infection and prime the immune system.

433
00:19:48,720 --> 00:19:50,600
Speaker 1: What I'm saying and another reason why we shouldn't take

434
00:19:50,640 --> 00:19:53,560
Speaker 1: nutrition advice from a savvy businessman, even though.

435
00:19:53,400 --> 00:19:56,440
Speaker 2: He's very, very successful. So you're absolutely right, So get

436
00:19:56,480 --> 00:20:00,000
Speaker 2: your nutritions, your nutrition information from the Nutrition Couch podcast

437
00:20:00,080 --> 00:20:02,240
Speaker 2: so you will be fighting fit throughout winter.

438
00:20:03,400 --> 00:20:05,399
Speaker 1: Couldn't agree more. And now, Suzy, that brings us to

439
00:20:05,440 --> 00:20:08,359
Speaker 1: our most popular segment, which we know our listeners love,

440
00:20:08,600 --> 00:20:11,200
Speaker 1: is our new supermarket product. Fine, so you found a

441
00:20:11,240 --> 00:20:13,119
Speaker 1: great one this week. I saw the twins enjoying it

442
00:20:13,200 --> 00:20:15,840
Speaker 1: during the week. It is a frozen yogurt. It's the

443
00:20:15,920 --> 00:20:18,439
Speaker 1: twisted healthy treats. We're going to look at the chocolate

444
00:20:18,520 --> 00:20:21,280
Speaker 1: vanilla bean one today. So this has been developed for kids,

445
00:20:21,280 --> 00:20:23,880
Speaker 1: has it, Susie? But I think adults would enjoy it too.

446
00:20:24,320 --> 00:20:27,879
Speaker 2: This is a really interesting product story and a brand

447
00:20:28,119 --> 00:20:32,560
Speaker 2: from Twisted, and this was a little Australian mum who

448
00:20:33,040 --> 00:20:36,119
Speaker 2: decided that she wanted to make some healthier treats for kids.

449
00:20:36,119 --> 00:20:39,200
Speaker 2: So her position was, I don't want to be a purist.

450
00:20:39,440 --> 00:20:41,880
Speaker 2: I don't want to be giving my kids what can

451
00:20:41,920 --> 00:20:44,879
Speaker 2: I think is sort of plain frozen yogat and berries

452
00:20:44,880 --> 00:20:46,720
Speaker 2: when they want to have an ice cream with their friends.

453
00:20:46,960 --> 00:20:48,800
Speaker 2: What I want is to have a healthier ice cream.

454
00:20:49,200 --> 00:20:52,760
Speaker 2: So she started with these frozen yogurt products and she

455
00:20:52,800 --> 00:20:56,119
Speaker 2: took them around school canteens and now they're stocked in

456
00:20:56,240 --> 00:21:00,959
Speaker 2: five thousand school canteens around the country. Really big Australian

457
00:21:01,040 --> 00:21:04,560
Speaker 2: success story, and she now actually exports to America through

458
00:21:04,600 --> 00:21:07,520
Speaker 2: Costco like she's been incredibly successful. So it's a great

459
00:21:07,520 --> 00:21:10,840
Speaker 2: Australian brand doing really great things. But specifically I love

460
00:21:11,040 --> 00:21:15,360
Speaker 2: these little products because they look cute and they come

461
00:21:15,359 --> 00:21:18,040
Speaker 2: in at ninety five calories. Now when we take a

462
00:21:18,080 --> 00:21:20,959
Speaker 2: close look at the nutritionals on them, they come in

463
00:21:21,000 --> 00:21:23,760
Speaker 2: at twelve point two grams of crub per seventy gram

464
00:21:23,800 --> 00:21:28,480
Speaker 2: little tub, nine point nine grams of sugars, low in fat,

465
00:21:28,560 --> 00:21:31,360
Speaker 2: less than three grams of saturated fat, perserve, no gluten,

466
00:21:31,680 --> 00:21:34,480
Speaker 2: two point six grams of protein. But the reason I

467
00:21:34,640 --> 00:21:37,200
Speaker 2: like them is I feel they're really child friendly because

468
00:21:37,760 --> 00:21:40,560
Speaker 2: when you go to the supermarket and there's like ice

469
00:21:40,560 --> 00:21:43,400
Speaker 2: creams not healthy, you shouldn't be having it. And when

470
00:21:43,400 --> 00:21:45,840
Speaker 2: you even take a close look at the smaller ice creams,

471
00:21:45,920 --> 00:21:48,639
Speaker 2: they usually sort of range between eight to twelve grams

472
00:21:48,640 --> 00:21:51,320
Speaker 2: of sugar. And what happens is you get purist who

473
00:21:51,359 --> 00:21:53,800
Speaker 2: say that's too much. Nine grams of sugar's too much

474
00:21:53,800 --> 00:21:56,640
Speaker 2: for kids, Why are you recommending that? But then they

475
00:21:56,680 --> 00:21:58,919
Speaker 2: think nothing about going to a cafe and ordering a

476
00:21:58,920 --> 00:22:01,040
Speaker 2: banana bread or a cupcake for a kid that's got

477
00:22:01,080 --> 00:22:04,119
Speaker 2: twenty thirty grams of sugar preserve. So I want to

478
00:22:04,160 --> 00:22:07,440
Speaker 2: be clear that our message isn't about purism. It's about

479
00:22:07,800 --> 00:22:10,800
Speaker 2: creating food that is healthier. But in the case of kids,

480
00:22:10,800 --> 00:22:12,520
Speaker 2: they're happy to eat this, and it has got a

481
00:22:12,640 --> 00:22:15,840
Speaker 2: dairy base, they've got some gut health properties to it.

482
00:22:15,840 --> 00:22:18,680
Speaker 2: It's an Australian brand, the ingredient list is pretty clean

483
00:22:19,160 --> 00:22:21,680
Speaker 2: and it's a product. As I said, the twins they

484
00:22:21,680 --> 00:22:23,679
Speaker 2: were happy to have it, So I thought it's a

485
00:22:23,680 --> 00:22:27,320
Speaker 2: good opportunity just to chat about It doesn't have to

486
00:22:27,359 --> 00:22:30,440
Speaker 2: be perfect to be nutritious, and I think we hear

487
00:22:30,440 --> 00:22:32,560
Speaker 2: this a lot as dieticians. There's a belief that it

488
00:22:32,600 --> 00:22:36,040
Speaker 2: has to be completely clean, pure, and I don't think

489
00:22:36,080 --> 00:22:39,199
Speaker 2: that's practical or sustainable for people. So I like it.

490
00:22:39,240 --> 00:22:42,840
Speaker 2: I think at ninety five calories, it's a good portion size.

491
00:22:42,960 --> 00:22:45,640
Speaker 2: It's good for adults as well. It tastes good, It's

492
00:22:45,640 --> 00:22:48,399
Speaker 2: available in supermarket, It's at a good price point, and

493
00:22:48,400 --> 00:22:50,680
Speaker 2: I would much rather the clients be having I should

494
00:22:50,680 --> 00:22:54,080
Speaker 2: see the clients my clients be having this than a

495
00:22:54,160 --> 00:22:57,399
Speaker 2: heavily processed, high protein ice cream that's got a million

496
00:22:57,560 --> 00:23:00,840
Speaker 2: ingredients in it and is heavily heavily for us. I'm

497
00:23:00,840 --> 00:23:03,639
Speaker 2: pretty happy with this as a pretty good food. What

498
00:23:03,720 --> 00:23:05,399
Speaker 2: do you think? Because you said to me, let's do it.

499
00:23:05,440 --> 00:23:06,800
Speaker 2: What did you like about it?

500
00:23:07,080 --> 00:23:09,000
Speaker 1: I wanted to try. It looks delicious. I'm gonna get

501
00:23:09,040 --> 00:23:10,359
Speaker 1: a super muck and find it.

502
00:23:10,800 --> 00:23:13,240
Speaker 2: But just with police. It's not Col's. I think it's Woolies.

503
00:23:13,280 --> 00:23:15,480
Speaker 2: It's not easy to find Woolies product good.

504
00:23:15,640 --> 00:23:17,720
Speaker 1: Just looking at the allergen advice because I've got quite

505
00:23:17,760 --> 00:23:20,359
Speaker 1: a few clients who have seali activity, so they need

506
00:23:20,359 --> 00:23:22,880
Speaker 1: gluten food products, and this looks gluten free, which is good.

507
00:23:22,960 --> 00:23:25,800
Speaker 1: So just looking at there's no detectable gluten as an ingredient.

508
00:23:25,840 --> 00:23:28,159
Speaker 1: But we actually have to consider the processing and the

509
00:23:28,200 --> 00:23:30,879
Speaker 1: manufacturing equipment as well when it comes to allergies. So

510
00:23:30,920 --> 00:23:33,760
Speaker 1: it says aligen advice is it contains dairy obviously, so

511
00:23:33,840 --> 00:23:36,240
Speaker 1: not appropriate for anyone with a cow's milk protein allergy.

512
00:23:36,520 --> 00:23:39,800
Speaker 1: Also process in a factory that uses nuts, so celiacs

513
00:23:39,800 --> 00:23:41,639
Speaker 1: are fine. If you've got nut allergy, you'd want to

514
00:23:41,680 --> 00:23:44,959
Speaker 1: be very careful. And obviously if you're vegan for ethical

515
00:23:45,000 --> 00:23:48,240
Speaker 1: reasons or you can't have dairy, then not appropriate. But

516
00:23:48,280 --> 00:23:50,439
Speaker 1: otherwise it looks like a pretty good option for most people.

517
00:23:50,760 --> 00:23:53,480
Speaker 1: It's got twenty five percent fresh proodic yogurt in there,

518
00:23:53,480 --> 00:23:56,480
Speaker 1: and top ingredient is milk, so milk and probotic yogurt

519
00:23:56,760 --> 00:23:59,800
Speaker 1: sugar is the third ingredient dietary fiber inulin, so inulin's

520
00:23:59,800 --> 00:24:02,639
Speaker 1: are great addition in terms of a natural probotic for

521
00:24:02,680 --> 00:24:05,200
Speaker 1: our gut health. I would just caution anyone. I imagine

522
00:24:05,200 --> 00:24:07,680
Speaker 1: the amount's fairly small that actually don't list the fiber

523
00:24:07,800 --> 00:24:10,399
Speaker 1: in the nutrition information panel susy, but I imagine the

524
00:24:10,440 --> 00:24:12,760
Speaker 1: amounts I guess fairly small, being the fifth ingredient, but

525
00:24:12,800 --> 00:24:15,240
Speaker 1: anybody with IBS might want to just be a little

526
00:24:15,280 --> 00:24:16,920
Speaker 1: bit cautious of that in eal and can give some

527
00:24:17,040 --> 00:24:20,040
Speaker 1: people a few more symptoms because it is that natural probotic,

528
00:24:20,160 --> 00:24:23,720
Speaker 1: so funny for a few IBS type people with sensitive guts,

529
00:24:23,760 --> 00:24:25,880
Speaker 1: but for most of us it's a great addition. It's

530
00:24:25,920 --> 00:24:27,920
Speaker 1: got some pure cocoa in there as well, and some

531
00:24:28,040 --> 00:24:31,000
Speaker 1: vanilla and xylotode looks like the sweetener as well, so

532
00:24:31,200 --> 00:24:32,800
Speaker 1: they battered sugar and also a little bit of a

533
00:24:32,840 --> 00:24:35,040
Speaker 1: sweetener in there as well to I guess bring down

534
00:24:35,119 --> 00:24:37,520
Speaker 1: the overall sugar load. But overall, I actually think it's

535
00:24:37,560 --> 00:24:40,120
Speaker 1: not a bad product. Ninety five calories per little cup,

536
00:24:40,200 --> 00:24:42,520
Speaker 1: two point six grams of protein, but two grams of

537
00:24:42,560 --> 00:24:44,919
Speaker 1: fat and twelve grams of carbs, with nine point nine

538
00:24:44,960 --> 00:24:47,879
Speaker 1: grams of sugar. Actually think it's a good choice. As

539
00:24:47,960 --> 00:24:50,479
Speaker 1: you mentioned, it's not what we would call quote unquote

540
00:24:50,560 --> 00:24:52,879
Speaker 1: clean ice cream or anything like that, but for a

541
00:24:52,960 --> 00:24:56,720
Speaker 1: calorie controlled treat with not too bad ingredients, I actually

542
00:24:56,720 --> 00:24:58,280
Speaker 1: think it's a winner for most.

543
00:24:58,119 --> 00:25:00,920
Speaker 2: People because I think the thing with tree, if you

544
00:25:01,160 --> 00:25:03,440
Speaker 2: have it and it doesn't have the mouth feel and

545
00:25:03,560 --> 00:25:06,800
Speaker 2: feel like it's an enjoyable, tasty product, you'll just keep

546
00:25:06,840 --> 00:25:10,040
Speaker 2: eating anyway. So I find people, you know, they have

547
00:25:10,560 --> 00:25:13,199
Speaker 2: sugar free chocolate and it's not overly satisfying, so they

548
00:25:13,240 --> 00:25:15,880
Speaker 2: eat half the block anyway. Or they have an ice

549
00:25:15,920 --> 00:25:20,680
Speaker 2: cream that is specifically formulated to be higher in protein

550
00:25:20,800 --> 00:25:22,840
Speaker 2: or lower in sugar or lower in cubs, and it

551
00:25:22,920 --> 00:25:24,719
Speaker 2: doesn't have the feel or the mouth taste, so they

552
00:25:24,760 --> 00:25:26,679
Speaker 2: keep eating anyway. And when you look at or they

553
00:25:26,760 --> 00:25:29,320
Speaker 2: think this small tub's only two hundred calories, and they

554
00:25:29,359 --> 00:25:31,159
Speaker 2: end up eating the whole lot anyway. And the thing

555
00:25:31,200 --> 00:25:33,680
Speaker 2: I like about these is the cups are a decent serve,

556
00:25:34,200 --> 00:25:36,840
Speaker 2: but very clearly individual portions. I think that's really good

557
00:25:36,880 --> 00:25:39,560
Speaker 2: when it comes to treat based eating, that we have

558
00:25:39,680 --> 00:25:42,480
Speaker 2: portion control, and you know, it's good for kids. It's

559
00:25:42,840 --> 00:25:45,240
Speaker 2: much better than them having an adult sized ice cream,

560
00:25:45,240 --> 00:25:47,000
Speaker 2: which is the problem I'm having with my own kids

561
00:25:47,440 --> 00:25:49,560
Speaker 2: is that suddenly they don't want to paddle pop anymore.

562
00:25:49,960 --> 00:25:52,200
Speaker 2: They want a gay time or they want a Magnum,

563
00:25:52,280 --> 00:25:54,560
Speaker 2: and that's really inappropriate. It's much too big for them,

564
00:25:54,760 --> 00:25:58,400
Speaker 2: whereas this it's really child friendly sizes, and as we say,

565
00:25:58,520 --> 00:26:01,640
Speaker 2: for our adult clients, less than that one hundred calorie

566
00:26:01,720 --> 00:26:04,439
Speaker 2: option is really strong, So check them out and let

567
00:26:04,520 --> 00:26:06,080
Speaker 2: us know what you think. But I'm a big fan.

568
00:26:06,520 --> 00:26:08,320
Speaker 1: Yeah, thumbs up from the Mish couch and we'll make

569
00:26:08,320 --> 00:26:10,000
Speaker 1: sure we post that one to our socials so you

570
00:26:10,080 --> 00:26:13,399
Speaker 1: guys can check that out as well. And our final segment, Susie,

571
00:26:13,480 --> 00:26:15,640
Speaker 1: is really around a listener question, So this one came

572
00:26:15,720 --> 00:26:18,040
Speaker 1: through and which they had a few people asking this

573
00:26:18,119 --> 00:26:20,360
Speaker 1: one on our Instagram page. We've talked a lot about

574
00:26:20,359 --> 00:26:22,159
Speaker 1: gut health, We've talked a lot about how plant we

575
00:26:22,640 --> 00:26:25,200
Speaker 1: want what we call a plant forward approach. We don't

576
00:26:25,240 --> 00:26:27,640
Speaker 1: necessarily have to be exclusively vegan, but we do want

577
00:26:27,640 --> 00:26:30,280
Speaker 1: to include a lot more plant based meals and options

578
00:26:30,320 --> 00:26:33,800
Speaker 1: within our diet for ethical reasons, also for environmental reasons.

579
00:26:34,119 --> 00:26:36,119
Speaker 1: You know, it's a lot cheaper budget wise if we're

580
00:26:36,119 --> 00:26:38,320
Speaker 1: including plant based meals and of course better for our

581
00:26:38,359 --> 00:26:42,040
Speaker 1: health overall. But the listener question is, Susie, our plant

582
00:26:42,080 --> 00:26:45,919
Speaker 1: based meat alternatives actually healthier. So it's a vegan patty

583
00:26:46,240 --> 00:26:49,600
Speaker 1: better than a meat paddy? Is vegan fish filets better

584
00:26:49,760 --> 00:26:52,760
Speaker 1: than actual fish filets? Susie, what are your thoughts here?

585
00:26:52,760 --> 00:26:55,560
Speaker 1: Because there's nearly a whole aisle of vegan based meat

586
00:26:55,600 --> 00:26:58,280
Speaker 1: alternatives these days, aren't there. There's a huge range.

587
00:26:58,600 --> 00:27:01,680
Speaker 2: There is, and it can be very difficult to decipher.

588
00:27:02,480 --> 00:27:04,399
Speaker 2: So I think it needs to be separated a bit

589
00:27:04,480 --> 00:27:06,280
Speaker 2: better because I have been at the front of the

590
00:27:06,320 --> 00:27:10,240
Speaker 2: supermarket and picked up like a burger and then realize

591
00:27:10,240 --> 00:27:13,320
Speaker 2: it's actually plant based, it's not meat. So you know,

592
00:27:13,480 --> 00:27:15,000
Speaker 2: I would appreciate it if there was a bit more

593
00:27:15,000 --> 00:27:18,520
Speaker 2: separateness around the plant based and the real meat products. Okay,

594
00:27:18,680 --> 00:27:20,720
Speaker 2: this is a controversial area. We've got to be really

595
00:27:21,119 --> 00:27:27,240
Speaker 2: careful with wording here. My primary issue with plant based

596
00:27:27,480 --> 00:27:32,080
Speaker 2: meat products is that the nutritional profile is so profoundly

597
00:27:32,240 --> 00:27:35,560
Speaker 2: different to meat, chicken, fish. I think we run the

598
00:27:35,640 --> 00:27:37,440
Speaker 2: risk of thinking it's the same, and it is so

599
00:27:37,880 --> 00:27:41,480
Speaker 2: definitely different. So if your choice is to opt for

600
00:27:41,560 --> 00:27:43,879
Speaker 2: plant based products, you may be vegan, you may be

601
00:27:43,960 --> 00:27:47,840
Speaker 2: trying to be healthier. Do not assume that plant based

602
00:27:47,920 --> 00:27:52,600
Speaker 2: meat alternatives are healthier because often, and not always, but often,

603
00:27:53,119 --> 00:27:55,240
Speaker 2: when you take a close look at that ingredient list,

604
00:27:55,359 --> 00:27:59,960
Speaker 2: it is a mile long with a million different fillers, colors, flavors.

605
00:28:00,119 --> 00:28:02,640
Speaker 2: To try and create a product that looks a little

606
00:28:02,680 --> 00:28:06,240
Speaker 2: bit like meat, if your preference is to be plant based,

607
00:28:06,720 --> 00:28:08,680
Speaker 2: you're going to always be a million times better for

608
00:28:08,800 --> 00:28:11,240
Speaker 2: go for whole plant foods like legumes as your base,

609
00:28:11,920 --> 00:28:15,240
Speaker 2: rather than thinking a process meat like looking product is

610
00:28:15,440 --> 00:28:18,560
Speaker 2: any healthier. Yes, it can be a great way to

611
00:28:18,760 --> 00:28:21,879
Speaker 2: increase your protein intake when perhaps the base is a

612
00:28:21,920 --> 00:28:25,360
Speaker 2: texted vegetable protein. But they're not all the same. There's

613
00:28:25,359 --> 00:28:27,320
Speaker 2: a big difference in them, and often you're paying for

614
00:28:27,520 --> 00:28:32,040
Speaker 2: just a really heavily processed, formulated product. Last year, we

615
00:28:32,119 --> 00:28:35,880
Speaker 2: did a media piece on the plant based shellfish, which

616
00:28:35,960 --> 00:28:38,320
Speaker 2: is like a prawn product you can find in the freezer,

617
00:28:39,440 --> 00:28:42,200
Speaker 2: and when you look at the ingredient list, it's coonjact

618
00:28:42,320 --> 00:28:47,160
Speaker 2: noodle color and flavor. There was literally no protein, no calories,

619
00:28:47,280 --> 00:28:49,440
Speaker 2: nothing in it that you were paying premium price for.

620
00:28:50,000 --> 00:28:52,720
Speaker 2: And if you were consuming that thinking that there was

621
00:28:52,800 --> 00:28:55,160
Speaker 2: some level of nutrition in there, there was no protein.

622
00:28:55,200 --> 00:28:58,120
Speaker 2: There was nothing. Long term, it can impact your nutrition.

623
00:28:58,640 --> 00:29:01,240
Speaker 2: So what I'm looking for in a meat alternative is

624
00:29:01,280 --> 00:29:05,440
Speaker 2: a protein component, and if it doesn't have that, I'd

625
00:29:05,480 --> 00:29:08,400
Speaker 2: be saying, why are you're bothering? Which is a bit extreme, probably,

626
00:29:08,440 --> 00:29:10,720
Speaker 2: but we're recording this a bit late in the day

627
00:29:10,760 --> 00:29:15,280
Speaker 2: and I have less tolerance generally the caffeine from this morning,

628
00:29:15,320 --> 00:29:19,360
Speaker 2: so exactly, so I think at least check your protein,

629
00:29:19,400 --> 00:29:21,320
Speaker 2: and if that ingredient list is a mile long, I'd

630
00:29:21,360 --> 00:29:23,280
Speaker 2: be very very careful. Yeah.

631
00:29:23,360 --> 00:29:25,480
Speaker 1: Look, and I've got clients that are one hundred percent vegan,

632
00:29:25,880 --> 00:29:27,920
Speaker 1: you know, by choice, es got reasons that sort of thing.

633
00:29:28,040 --> 00:29:31,680
Speaker 1: So ethically, of course, these products are better health wise.

634
00:29:32,360 --> 00:29:34,520
Speaker 1: Most of the time, they're not, as you mentioned, Susie.

635
00:29:34,560 --> 00:29:37,760
Speaker 1: Most of the time they're overly processed. They're higher in salt,

636
00:29:37,840 --> 00:29:41,280
Speaker 1: they're lowering protein. Some are higher in fat too, particularly

637
00:29:41,440 --> 00:29:43,080
Speaker 1: if you look at the way things are cooked. Like

638
00:29:43,160 --> 00:29:45,160
Speaker 1: I said to you, I picked up some vegan fisho

639
00:29:45,200 --> 00:29:47,160
Speaker 1: filets and I found a vegan prawn cutlet in the

640
00:29:47,200 --> 00:29:49,160
Speaker 1: shops the other day. You got to deep fry that

641
00:29:49,280 --> 00:29:51,800
Speaker 1: vegan prawn cutlet. It doesn't make it any healthier than

642
00:29:51,920 --> 00:29:54,480
Speaker 1: an actual prawn being crumbed and deep fried as well.

643
00:29:54,800 --> 00:29:57,640
Speaker 1: So I think that the processing of it is absolutely

644
00:29:57,720 --> 00:30:00,160
Speaker 1: an issue, the salt and the fat content. Some of

645
00:30:00,240 --> 00:30:02,240
Speaker 1: them are actually quite good, Like I had clients find

646
00:30:02,280 --> 00:30:05,440
Speaker 1: a few Chickpea burger patties and Betrit burger patties, which

647
00:30:05,440 --> 00:30:08,400
Speaker 1: are good options health wise, ingredient wise, but again, the

648
00:30:08,520 --> 00:30:10,720
Speaker 1: protein they had like two or three grams of protein.

649
00:30:10,880 --> 00:30:12,640
Speaker 1: Then they're going to stick that between a big carbi

650
00:30:12,720 --> 00:30:15,040
Speaker 1: button and add some fries on the side. So you've

651
00:30:15,080 --> 00:30:18,360
Speaker 1: got a huge carb dense meal, very minimal protein, very

652
00:30:18,440 --> 00:30:21,280
Speaker 1: minimal salads and veggies. So they absolutely have a time

653
00:30:21,320 --> 00:30:23,320
Speaker 1: and a place. If you're going to a backyard barbecue

654
00:30:23,400 --> 00:30:25,560
Speaker 1: and everyone's got sausages and kebabs, and you know, you

655
00:30:25,640 --> 00:30:28,800
Speaker 1: bring along your own I don't know, vegan sausages. Absolutely

656
00:30:28,920 --> 00:30:30,920
Speaker 1: that is fine. But if we're eating these things on

657
00:30:30,960 --> 00:30:34,880
Speaker 1: a regular basis, and we're replacing multiple meals a week

658
00:30:34,960 --> 00:30:38,000
Speaker 1: with these process vegan products, it's not a great thing.

659
00:30:38,040 --> 00:30:40,400
Speaker 1: And when the you know, the big Netflix film was

660
00:30:40,520 --> 00:30:42,160
Speaker 1: called Game Changers came out, I had a lot of

661
00:30:42,200 --> 00:30:43,800
Speaker 1: friends who were like, Okay, we're going to do vegan

662
00:30:43,840 --> 00:30:45,000
Speaker 1: one or two days a week. And I was like,

663
00:30:45,080 --> 00:30:48,360
Speaker 1: that's great, guys, I'm all for a plant based laughter. Absolutely.

664
00:30:48,520 --> 00:30:50,600
Speaker 1: Am I vegan myself, No, but I do eat a

665
00:30:50,640 --> 00:30:52,600
Speaker 1: lot of plant forward meals. So I was really proud

666
00:30:52,640 --> 00:30:54,880
Speaker 1: of friends and family for getting on this train. But

667
00:30:54,960 --> 00:30:56,960
Speaker 1: you know what they were doing, Susie, They weren't having

668
00:30:57,280 --> 00:31:00,760
Speaker 1: lentil based spaghetti meals, they weren't having chicken using their salads.

669
00:31:00,800 --> 00:31:02,960
Speaker 1: They weren't doing the whole food approach. They were instead

670
00:31:02,960 --> 00:31:05,080
Speaker 1: of having hamburgers on a Friday night, they were having

671
00:31:05,320 --> 00:31:08,800
Speaker 1: vegan burgers. Instead of having fish fingers with chips and salad,

672
00:31:08,840 --> 00:31:11,640
Speaker 1: they were having vegan deep bright fish fingers with chips

673
00:31:11,680 --> 00:31:15,800
Speaker 1: and salad. It wasn't any better, maybe, you know, environmentally

674
00:31:15,800 --> 00:31:20,120
Speaker 1: and ethically, yes, Nutritionally in health wise no. So absolutely,

675
00:31:20,160 --> 00:31:22,280
Speaker 1: we need to make the majority of our diet whole

676
00:31:22,320 --> 00:31:24,560
Speaker 1: food focus when it comes to plant based and a

677
00:31:24,640 --> 00:31:26,840
Speaker 1: lot of these plant based meats and alternatives need to

678
00:31:26,880 --> 00:31:31,080
Speaker 1: be treated like treats essentially, you know, occasional options. If

679
00:31:31,120 --> 00:31:33,320
Speaker 1: you're going to a backyard barbecue, off, it's someone's birthday,

680
00:31:33,360 --> 00:31:35,560
Speaker 1: you're celebrating that sort of thing. I really do see

681
00:31:35,600 --> 00:31:38,680
Speaker 1: them as more the occasional addition to a vegan diet

682
00:31:38,880 --> 00:31:41,440
Speaker 1: rather than a regular every Monday we have, you know,

683
00:31:41,520 --> 00:31:42,960
Speaker 1: vegan hamburgers or something like that.

684
00:31:42,960 --> 00:31:45,800
Speaker 2: That sums it up really well. I've got one vegan

685
00:31:45,880 --> 00:31:48,200
Speaker 2: client at the moment, and she's been a client for

686
00:31:48,280 --> 00:31:50,560
Speaker 2: about three years, and she has really educated me a

687
00:31:50,640 --> 00:31:53,120
Speaker 2: lot on a lot of the plant based alternatives, and

688
00:31:53,160 --> 00:31:55,960
Speaker 2: they've really increased in number, particularly in the last couple

689
00:31:56,000 --> 00:31:58,560
Speaker 2: of years. I think the vegan plant based component of

690
00:31:58,600 --> 00:32:03,800
Speaker 2: supermarket is the fastest growing supermarket section. And my observation

691
00:32:04,000 --> 00:32:06,960
Speaker 2: is that often they're high also in carbohydrate and like

692
00:32:07,040 --> 00:32:09,400
Speaker 2: you said, the fat. So for example, she'll bring me

693
00:32:09,640 --> 00:32:12,200
Speaker 2: a plant based nitz al, and so she'll have that

694
00:32:12,280 --> 00:32:14,400
Speaker 2: with vegetables. But when I look at the nutritionals, it's

695
00:32:14,400 --> 00:32:17,520
Speaker 2: got heaps of carbohydrate. On the crumb it's deep fried,

696
00:32:17,600 --> 00:32:19,800
Speaker 2: so the fat and the saturated fat is quite high

697
00:32:19,840 --> 00:32:22,440
Speaker 2: because they may use coconut or palm to get those

698
00:32:22,520 --> 00:32:26,400
Speaker 2: crumb to stick. Then the protein's always weigh less than

699
00:32:26,560 --> 00:32:29,080
Speaker 2: a chicken alternative. So a piece of chicken breast has

700
00:32:29,120 --> 00:32:31,479
Speaker 2: twenty grams of protein. The ones she'll bring me might

701
00:32:31,520 --> 00:32:34,280
Speaker 2: have ten. So when I'm trying to balance the diet,

702
00:32:34,360 --> 00:32:36,959
Speaker 2: I get too much fat, I get too much carbohydrate,

703
00:32:37,000 --> 00:32:38,920
Speaker 2: and then I don't get anywhere near enough protein. So

704
00:32:39,360 --> 00:32:41,719
Speaker 2: the guidelines I give my own clients is that if

705
00:32:41,760 --> 00:32:44,720
Speaker 2: you're looking for plant based alternatives, I still want something

706
00:32:44,760 --> 00:32:47,520
Speaker 2: that's low and saturated fat, so less than three grams

707
00:32:47,560 --> 00:32:50,400
Speaker 2: of saturated fat. Per hundred grams, and I want at

708
00:32:50,520 --> 00:32:53,320
Speaker 2: least fifteen, if not twenty grams of protein per serve,

709
00:32:53,760 --> 00:32:56,720
Speaker 2: and that instantly weeds out. I would say ninety percent

710
00:32:56,760 --> 00:33:00,760
Speaker 2: of supermarket product because like you described, they're either mostly

711
00:33:00,880 --> 00:33:02,600
Speaker 2: vegetable and not much else in them at all, or

712
00:33:02,640 --> 00:33:05,320
Speaker 2: the protein is grossly inadequate. But the other thing I

713
00:33:05,320 --> 00:33:08,000
Speaker 2: would say is that there's actually quite a few just

714
00:33:08,120 --> 00:33:11,160
Speaker 2: healthy mainstream products that may also tick a vegan box,

715
00:33:11,200 --> 00:33:14,000
Speaker 2: which have a strong legume based or using a texted

716
00:33:14,120 --> 00:33:17,520
Speaker 2: vegetable protein. So I'm thinking, I'm an ambassador for Line

717
00:33:17,560 --> 00:33:21,400
Speaker 2: cuisine protein range that we've developed, and there's a skew

718
00:33:21,480 --> 00:33:25,640
Speaker 2: in there that's got really strong nutritionals and declaring that

719
00:33:25,880 --> 00:33:29,520
Speaker 2: association I do have with them, but that doesn't include

720
00:33:29,600 --> 00:33:32,480
Speaker 2: that kind of process base. It's got a legume based,

721
00:33:32,480 --> 00:33:35,200
Speaker 2: it's got a texture vegetable protein base. So it's worth

722
00:33:35,280 --> 00:33:38,480
Speaker 2: looking at mainstream products that are also ticking a vegan

723
00:33:38,640 --> 00:33:40,800
Speaker 2: box because often you'll get them that have got a

724
00:33:40,880 --> 00:33:44,880
Speaker 2: higher protein level, because yeah, assuming they're healthy is is

725
00:33:44,960 --> 00:33:45,880
Speaker 2: definitely not the way to go.

726
00:33:46,760 --> 00:33:48,840
Speaker 1: I love, you know, things like tofu and tenpe, and

727
00:33:48,960 --> 00:33:51,600
Speaker 1: you know people will say that they're processed but yes,

728
00:33:51,680 --> 00:33:53,800
Speaker 1: and I agree, they are more process forms, but they're

729
00:33:53,840 --> 00:33:57,160
Speaker 1: not that highly overly processed like something like a vegan

730
00:33:57,240 --> 00:33:59,000
Speaker 1: snitzer might be or something like that. So I think

731
00:33:59,040 --> 00:34:01,320
Speaker 1: the best thing I do for my vegan clients when

732
00:34:01,360 --> 00:34:03,040
Speaker 1: they want a burger is actually just put a grilled

733
00:34:03,080 --> 00:34:05,840
Speaker 1: tofu marinate piece of grilled tofu between the burger, because

734
00:34:05,880 --> 00:34:08,400
Speaker 1: you're getting that good hit of protein without all of

735
00:34:08,440 --> 00:34:11,799
Speaker 1: the additional fillers and saturated fats and needing to deep

736
00:34:11,920 --> 00:34:14,320
Speaker 1: right and that sort of thing as well. So absolutely

737
00:34:14,400 --> 00:34:16,400
Speaker 1: whole foods need to come first, and I think just

738
00:34:16,440 --> 00:34:20,080
Speaker 1: be very wary of the whole plant based meat alternative section,

739
00:34:20,719 --> 00:34:24,279
Speaker 1: understanding that it's not necessarily healthier, and you still need

740
00:34:24,360 --> 00:34:26,120
Speaker 1: to couple that with, you know, half a plate of

741
00:34:26,239 --> 00:34:29,239
Speaker 1: veggies and salads and a whole grain more carbohydrate source

742
00:34:29,280 --> 00:34:31,879
Speaker 1: as well to balance those meals out properly. I think

743
00:34:31,880 --> 00:34:34,799
Speaker 1: it's probably the big recommendation of relesns at home, and.

744
00:34:34,880 --> 00:34:37,040
Speaker 2: I think that because it's been such a growth area

745
00:34:37,120 --> 00:34:39,440
Speaker 2: in supermarkets. There's a lot of smaller brands who have

746
00:34:39,520 --> 00:34:42,360
Speaker 2: popped onto the scene with a range of products. But

747
00:34:42,719 --> 00:34:44,960
Speaker 2: the other recommendation I give to clients is if you

748
00:34:45,080 --> 00:34:47,920
Speaker 2: go for some of the older school plant based products,

749
00:34:47,920 --> 00:34:50,200
Speaker 2: which is one of them is corn that's been around

750
00:34:50,239 --> 00:34:52,920
Speaker 2: for many years. It's an English brand. Nutritionally, they tend

751
00:34:52,960 --> 00:34:55,480
Speaker 2: to be stronger because they're more evolved brands, so they

752
00:34:55,560 --> 00:34:58,040
Speaker 2: tend to be higher in protein because they've often got

753
00:34:58,080 --> 00:35:01,400
Speaker 2: that textured vegetable protein based and they may not be

754
00:35:01,480 --> 00:35:04,200
Speaker 2: as flavorsome in the sense that they aren't as heavily

755
00:35:04,320 --> 00:35:07,040
Speaker 2: processed as some of these frozen varieties we're talking about,

756
00:35:07,320 --> 00:35:10,920
Speaker 2: but absolutely nutritionally they're better, so that off the top

757
00:35:10,960 --> 00:35:12,480
Speaker 2: of my head, it tends to be a much better

758
00:35:12,560 --> 00:35:15,759
Speaker 2: product that's got the fiber, it's got the protein, and

759
00:35:15,920 --> 00:35:19,760
Speaker 2: trying to actually nutritionally mimic the food that sits intended

760
00:35:19,800 --> 00:35:23,080
Speaker 2: to mimic, as opposed to being a vegetable version of meat,

761
00:35:23,080 --> 00:35:24,040
Speaker 2: which just doesn't work.

762
00:35:24,680 --> 00:35:27,520
Speaker 1: And Satan's another good one, just with corn more probably

763
00:35:27,520 --> 00:35:29,440
Speaker 1: a vegetarian option, because I do believe some of it

764
00:35:29,520 --> 00:35:31,799
Speaker 1: does have egg whites in it as well. Some corn

765
00:35:31,800 --> 00:35:34,120
Speaker 1: products aren't a hundred percent vegan as well. But always

766
00:35:34,200 --> 00:35:37,040
Speaker 1: you know, check your labels and reading nutritional analysis. Susie

767
00:35:37,040 --> 00:35:39,000
Speaker 1: and I always say, don't be fuelled by the marketing

768
00:35:39,040 --> 00:35:40,480
Speaker 1: in the front of the packet, turn it over and

769
00:35:40,560 --> 00:35:43,400
Speaker 1: actually study the ingredient list and the nutrition panel to

770
00:35:43,560 --> 00:35:46,160
Speaker 1: understand the type of food that you're putting into your body.

771
00:35:46,200 --> 00:35:47,920
Speaker 2: Put it that way one hundred percent.

772
00:35:48,440 --> 00:35:50,160
Speaker 1: Yeah, Susie. That brings us to the end of the

773
00:35:50,280 --> 00:35:52,239
Speaker 1: Nutrition Couch. So proud of you and your voice for

774
00:35:52,360 --> 00:35:55,279
Speaker 1: holding out for the episode listeners. I hope you appreciate it.

775
00:35:55,320 --> 00:35:57,560
Speaker 1: Susie was happy to power through this week. I said,

776
00:35:57,600 --> 00:35:58,960
Speaker 1: we can just pau through a week. We don't have

777
00:35:59,000 --> 00:36:00,719
Speaker 1: to put an episode up and see said, no, no,

778
00:36:00,920 --> 00:36:03,560
Speaker 1: let's do it. I'm good. So thank you for powering on.

779
00:36:04,840 --> 00:36:07,080
Speaker 2: You got through. We can't let the fans down. I

780
00:36:07,160 --> 00:36:10,000
Speaker 2: think you know, we're getting such amazing feedback and thank

781
00:36:10,040 --> 00:36:12,440
Speaker 2: you so much to everyone who is following our socials

782
00:36:12,920 --> 00:36:15,759
Speaker 2: on the Nutrition Couch Instagram. We're trying to get back

783
00:36:15,800 --> 00:36:18,640
Speaker 2: to everybody. We're doing really well in the charts. We're

784
00:36:18,680 --> 00:36:21,320
Speaker 2: so grateful and I thought, you know, I'll be disappointed

785
00:36:21,360 --> 00:36:23,080
Speaker 2: if on Sunday morning, I can't tell you that we've

786
00:36:23,120 --> 00:36:25,640
Speaker 2: got this great information to share. So thank you for

787
00:36:25,719 --> 00:36:27,919
Speaker 2: your patience with my voice, and I promise I'm gonna

788
00:36:27,920 --> 00:36:30,160
Speaker 2: have a little break and get it back on track

789
00:36:30,200 --> 00:36:30,680
Speaker 2: for next week.

790
00:36:31,120 --> 00:36:34,200
Speaker 1: Wonderful. And guys, what really helps influence our chart rankings

791
00:36:34,239 --> 00:36:36,040
Speaker 1: and while we've been so high in the charts is

792
00:36:36,080 --> 00:36:38,360
Speaker 1: your subscription, So make sure you do subscribe to the

793
00:36:38,440 --> 00:36:41,760
Speaker 1: Nutrition Couch Podcast. We love that you're downloading and listening

794
00:36:41,800 --> 00:36:44,920
Speaker 1: to the episodes, but really it's a subscription that really

795
00:36:45,000 --> 00:36:46,839
Speaker 1: counts for us and helps boost us in our charts

796
00:36:46,840 --> 00:36:48,359
Speaker 1: and helps us get out, you know, get the word

797
00:36:48,400 --> 00:36:51,120
Speaker 1: out about great evidence space nutrition to people all around

798
00:36:51,160 --> 00:36:51,439
Speaker 1: the world.

799
00:36:51,560 --> 00:36:52,480
Speaker 2: So subscribe.

800
00:36:52,520 --> 00:36:54,239
Speaker 1: If you've got an iPhone, we would appreciate if you

801
00:36:54,280 --> 00:36:57,799
Speaker 1: subscribe in the Purple Apple podcast app and also leave

802
00:36:57,880 --> 00:37:00,880
Speaker 1: us a review in that Apple Purple podcast up as well,

803
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Speaker 1: because that really does go a long way, and we

804
00:37:02,960 --> 00:37:05,000
Speaker 1: appreciate every review. You know, Susie and I are giving

805
00:37:05,040 --> 00:37:08,000
Speaker 1: you thirty forty minutes per episode. Takes you, guys, thirty

806
00:37:08,040 --> 00:37:10,000
Speaker 1: seconds to write a review, so it really would mean

807
00:37:10,040 --> 00:37:12,080
Speaker 1: the world to us and we do appreciate that. So

808
00:37:12,200 --> 00:37:14,320
Speaker 1: pause this episode and go and leave us a review

809
00:37:14,440 --> 00:37:16,839
Speaker 1: right now. We'd be forever grateful. Don't forget to follow

810
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Speaker 1: us on our social media which is the Nutrition Couch Podcast,

811
00:37:20,040 --> 00:37:21,759
Speaker 1: and we will see you guys at the same time,

812
00:37:21,880 --> 00:37:24,480
Speaker 1: at the same place. Next Sunday see Hea