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Speaker 1: Hi, I'm Leanne Warden 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: Austray's 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: tweet 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, so 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 I've got

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

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Speaker 1: traveled to Malaysia, Singapore, parts of China before you know,

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Speaker 1: I've 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 a sweetened tea.

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

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

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

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Speaker 2: and 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 packed 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

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Speaker 2: me look.

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Speaker 1: As a dietitian, I do not recommend them for my

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Speaker 1: 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 do 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, I

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Speaker 1: actually asked for lactose free milk and the guy said,

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Speaker 1: oh no, it is lactose free. So I think that's

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Speaker 1: why it's got such a big trend throughout Asia as well,

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

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

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Speaker 1: ever 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 breath sounds. It was delicious. But then I

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Speaker 1: looked at the nutritionals after I drank the entire huge

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

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

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Speaker 1: saw that, I would never do that again. And you're

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Speaker 1: 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,

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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 tapioca 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. I like the passion

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Speaker 1: fruit one because it's actually got a bit of pulp

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Speaker 1: in there, so there's a bit of fiber in there

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Speaker 1: as well. I don't get the coconut jelly anymore because

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Speaker 1: that's quite high in sugar as well. I do get

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Speaker 1: sort of like a half serve of the tapioca pearls

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Speaker 1: obviously no sugar and very little ice as well, is

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Speaker 1: my standard order, Susy, but you're right in saying that

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Speaker 1: it is absolutely packed with sugar. And this reminds me

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Speaker 1: of a media article I saw probably about a month

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Speaker 1: ago now where there was a teenager in China who

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

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

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

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Speaker 1: she 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 hundred and fifty

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Speaker 1: mel cup of bubble tea that's quite large, seven to

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Speaker 1: fifty meals contains ninety nine grams of sugar SUSI ninety

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

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Speaker 1: It's like having a ginormous coffee and putting twenty sachets

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Speaker 1: of sugar into it. It's mental, and she was having

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Speaker 1: 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.

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Speaker 3: So he just shocked me. 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 trichisrides, 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 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 octiunity 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 erythrotol as a sweetener and stevia. Now, I

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

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

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

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Speaker 2: So let's be very clear on that sweet liquids are

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Speaker 2: not good for any of us, particularly children, and in

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Speaker 2: the case of these bubble teas, it's often teenagers who

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Speaker 2: like it. Now, the biggest consumer of sweetened beverages are

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Speaker 2: teenage boys. They consume I think from memory it's about

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Speaker 2: six hundred mil per day of sweetened liquid. Now that

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Speaker 2: is already going to be putting fat deposits in their livers.

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

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

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

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Speaker 2: a 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 program eating behaves.

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Speaker 2: 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 the 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 supermarket so you can you could

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

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

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

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Speaker 1: are trying to be healthy, loose some weight, that sort

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Speaker 1: of thing. Just these things where out of sight, out

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Speaker 1: of mind is actually easier rather than trying to buy

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Speaker 1: those things, have them in a cupboard and avoid that

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

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Speaker 1: gonna wear us down eventually.

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Speaker 3: 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.

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Speaker 3: But what you can do is give your.

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Speaker 2: Natural immune system the best chance of being at its best,

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Speaker 2: So giving it the nutrients that it needs to function

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Speaker 2: it its best should we come in contact with infection

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Speaker 2: or colds, and giving it the best chance of recovering quickly.

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Speaker 2: When we look at the science, there's a couple of

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Speaker 2: key things. The things that I know come up are

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Speaker 2: there's a little bit of evidence around soup and so

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Speaker 2: chicken soup for the soul did have a scientific basis

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Speaker 2: and that is based on the research to show that

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Speaker 2: bones when you make a bone broth as the base

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Speaker 2: of a soup in which you've bought a supermarket stock,

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Speaker 2: but you've actually had a chicken bones or leftover bones

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Speaker 2: and made a stock from that and skim the fat

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Speaker 2: off the top and added your veggies in. That contains

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Speaker 2: an amino acid called carnosine, and carnosine has been proven

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Speaker 2: to help slow the migration of cells and improve immune

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Speaker 2: function in the body. So there is a little bit

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Speaker 2: of science around a bone broth when it comes to immunity.

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Speaker 2: And there's a little bit of research around zinc as

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Speaker 2: a supplement. Now given that ten percent of Australians have

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Speaker 2: low zinc and zinc is a key nutrient involved in

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Speaker 2: immune cell production, definitely there's a little bit of evidence

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Speaker 2: around that. I think you looked up some research what

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Speaker 2: did that So.

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Speaker 1: There was a big meta analysis SUSI and for our

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Speaker 1: listeners at home. A meta analysis is what we would call,

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

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

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Speaker 1: draws a conclusion from there. So the meta analysis was

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

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

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

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

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

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

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

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Speaker 1: 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 zinc 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 bhinovirus that sort of starts

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Speaker 1: and lives in the when you've got those colds, you

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

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

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Speaker 1: gold standard, followed by a liquid and definitely we don't

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Speaker 1: want capsules or the nasal sprays. But it probably is

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

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

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

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

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

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

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Speaker 3: It's actually similar to a small amount of research that

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Speaker 3: is available on vitamin C. Now.

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Speaker 2: Of course, whenever we're feeling well, we're rich for the

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Speaker 2: orange juice or the keyway fruit and foods that are

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Speaker 2: really rich in vitamin C. Now, yes, it's a very

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Speaker 2: powerful antioxidants, and the research around vitamin C and specifically

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Speaker 2: vitamin C supplementation of mega doses. So looking at one

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Speaker 2: hundred milligrams plus SOS, it won't stop you getting a cold,

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Speaker 2: but 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.

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Speaker 3: Something should it come along.

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

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

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Speaker 3: Now.

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

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

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Speaker 2: once a week.

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Speaker 3: And of course one of the.

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

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Speaker 2: both intricately involved in immune function, is lean red meat.

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Speaker 2: So if you're a meat eater, keeping on top of

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

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Speaker 2: absorbed iron three times a week in small amounts, or

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Speaker 2: if you are not a red meat eater, making sure

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Speaker 2: you're having good sources of dietary iron from eggs or

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Speaker 2: fortified cereals, leafy green vegetables, leg umes every single day

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Speaker 2: is going to help to really build that immune platform

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Speaker 2: as we move through these cooler months. Now, I cannot

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Speaker 2: tell you how many of my female clients are chronically tired,

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Speaker 2: run down, and we run the bloods and they've got

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Speaker 2: ferretan stores that are so low the doctor will infuse

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Speaker 2: them immediately. So there's a lot of women walking around

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Speaker 2: out there a really lower iron. Now, if anyone's going

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Speaker 2: to get sick when they cross paths with the cold

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Speaker 2: and flu, it's if you've got low iron levels. So

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Speaker 2: keeping an eye on that, particularly a sporadic meat eater,

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

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Speaker 2: say in the past three five years, is how powerful

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Speaker 2: gut health is in directing immune function, and gap comes

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Speaker 2: down to our foundation of our nutrition and our plant

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Speaker 2: intake and our fiber intake on a daily basis. So

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Speaker 2: that's the other thing. It's not just about these one

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Speaker 2: off foods that we can add in and what to

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Speaker 2: avoid and what supplements to buy. It's about making sure

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

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Speaker 2: zinc and dietary fiber is going in every single day

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Speaker 2: to give your body the best position of keeping the

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Speaker 2: immune system 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 season, 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 got it. I've got to prevent

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Speaker 1: this cold. There's nothing we can actually do to prevent

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Speaker 1: colds and flus all. The only big thing we can

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Speaker 1: do is not a pill. It's not a powder. It's

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Speaker 1: not running to the Hammerston, you know, grabbing some vitamin

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Speaker 1: Z lozenges or anything like that. The biggest thing we

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Speaker 1: can do, Susie, is a long term approach in terms

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Speaker 1: of optimizing our gut healths because ninety percent of our

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Speaker 1: immunity is made in our gut. And you know what

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Speaker 1: the best thing is, fraggut health. We've talked about on

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Speaker 1: the podcast before. Eating thirty different types of plants every

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Speaker 1: single day. Is this single best thing that we can

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Speaker 1: do for our gut health. Yet, tell me why, Susie.

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Speaker 1: Ninety five percent of Australians do not eat the recommended

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Speaker 1: amount of veggies. I sound like a broken record. It

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Speaker 1: is the thorn in my side. Why people just you know,

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Speaker 1: we will spend thousands, hundreds thousands of dollars on supplements,

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Speaker 1: pills and powders, yet we won't eat our damn vegetables.

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Speaker 2: We can do a whole could do a whole podcast

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Speaker 2: on how to eat more vegetables. It's funny you say that,

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Speaker 2: because I was listening to a podcast of a well

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Speaker 2: known businessman and he's one of those kind of gurus

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Speaker 2: that likes to tell everyone how to be to be

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Speaker 2: their best self. And he had a section on his nutrition,

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Speaker 2: and one of the things he said was that he

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Speaker 2: eats the same things every day, so then he doesn't

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Speaker 2: have to think about diet.

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Speaker 3: So he's thinking, I'm so smart, you know.

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Speaker 2: I have the same yeah protein shake every day, and

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

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Speaker 2: and veggies.

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Speaker 3: And I thought, the irony is that it's actually the

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Speaker 3: worst thing for his health.

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Speaker 2: Because he's not getting that range of foods every day

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Speaker 2: that we know is actually beneficial for the dut hell

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Speaker 2: and all of.

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Speaker 3: These key autoimmune things.

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Speaker 2: So I just had to chuckle to myself because it's

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Speaker 2: a really good example of how what we think is

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

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Speaker 2: 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

434
00:19:29,240 --> 00:19:32,040
Speaker 2: worst things by eating the same thing every day for

435
00:19:32,119 --> 00:19:34,200
Speaker 2: your immune function. But I don't want to feel he's

436
00:19:34,200 --> 00:19:36,239
Speaker 2: wroth because he's quite out there. But yeah, I had

437
00:19:36,240 --> 00:19:38,280
Speaker 2: a little laugh to myself because it is it's about

438
00:19:38,320 --> 00:19:41,120
Speaker 2: the variety and the density of the diet each day

439
00:19:41,520 --> 00:19:44,560
Speaker 2: to give that very microbiome which is in a better

440
00:19:44,600 --> 00:19:48,439
Speaker 2: position to fight infection and prime the immune system.

441
00:19:48,680 --> 00:19:50,920
Speaker 1: I understand. And another reason why we shouldn't take nutrition

442
00:19:50,960 --> 00:19:53,520
Speaker 1: advice from a savvy businessman, even though.

443
00:19:53,359 --> 00:19:56,440
Speaker 2: He's very, very successful. So you're absolutely right. So get

444
00:19:56,440 --> 00:19:59,919
Speaker 2: your nutritions, your nutrition information from the Nutrition Couch podcast

445
00:20:00,080 --> 00:20:02,200
Speaker 2: and you will be fighting fit throughout winter.

446
00:20:03,359 --> 00:20:05,359
Speaker 1: Couldn't agree more. And now, Susy, that brings us to

447
00:20:05,400 --> 00:20:08,359
Speaker 1: our most popular segment, which we know our listeners love,

448
00:20:08,600 --> 00:20:11,199
Speaker 1: is our new supermarket product. Fine, so you found a

449
00:20:11,200 --> 00:20:13,080
Speaker 1: great one this week. I saw the twins enjoying it

450
00:20:13,160 --> 00:20:15,840
Speaker 1: during the week. It is a frozen yogurt. It's the

451
00:20:15,880 --> 00:20:18,399
Speaker 1: twisted healthy Treats. We're going to look at the chocolate

452
00:20:18,520 --> 00:20:21,280
Speaker 1: vanilla bean one today. So this has been developed for kids,

453
00:20:21,280 --> 00:20:23,840
Speaker 1: has it, SUSI? But I think adults would enjoy it too.

454
00:20:24,320 --> 00:20:27,640
Speaker 2: This is a really interesting product. Story and a brand

455
00:20:28,119 --> 00:20:32,520
Speaker 2: from Twisted, and this was a little Australian mum who

456
00:20:33,000 --> 00:20:36,080
Speaker 2: decided that she wanted to make some healthier treats for kids.

457
00:20:36,119 --> 00:20:39,160
Speaker 2: So her position was, I don't want to be a purist.

458
00:20:39,400 --> 00:20:41,840
Speaker 2: I don't want to be giving my kids what can

459
00:20:41,880 --> 00:20:44,840
Speaker 2: I think is sort of plain frozen yogat and berries

460
00:20:44,840 --> 00:20:46,720
Speaker 2: when they want to have an ice cream with their friends.

461
00:20:46,920 --> 00:20:48,800
Speaker 2: What I want is to have a healthier ice cream.

462
00:20:49,200 --> 00:20:52,760
Speaker 2: So she started with these frozen yoga products and she

463
00:20:52,800 --> 00:20:56,080
Speaker 2: took them around school canteens and now they're stopped in

464
00:20:56,200 --> 00:21:01,000
Speaker 2: five thousand school canteens around the country. Really big Australian

465
00:21:01,000 --> 00:21:04,560
Speaker 2: success story, and she now actually exports to America through

466
00:21:04,600 --> 00:21:07,480
Speaker 2: Costco like she's been incredibly successful. So it's a great

467
00:21:07,520 --> 00:21:10,840
Speaker 2: Australian brand doing really great things. But specifically I love

468
00:21:11,000 --> 00:21:15,320
Speaker 2: these little products because they look cute and they come

469
00:21:15,320 --> 00:21:18,040
Speaker 2: in at ninety five calories. Now when we take a

470
00:21:18,040 --> 00:21:20,960
Speaker 2: close look at the nutritionals on them, they come in

471
00:21:20,960 --> 00:21:23,760
Speaker 2: at twelve point two grams of cub per seventy gram

472
00:21:23,800 --> 00:21:28,440
Speaker 2: little tub, nine point nine grams of sugars, low in fat,

473
00:21:28,520 --> 00:21:31,320
Speaker 2: less than three grams are saturated fat perserve, no gluten,

474
00:21:31,640 --> 00:21:34,440
Speaker 2: two point six grams of protein. But the reason I

475
00:21:34,600 --> 00:21:37,159
Speaker 2: like them is I feel they're really child friendly because

476
00:21:37,760 --> 00:21:40,520
Speaker 2: when you go to the supermarket and there's like ice

477
00:21:40,560 --> 00:21:43,360
Speaker 2: creams not healthy, you shouldn't be having it. And when

478
00:21:43,400 --> 00:21:45,800
Speaker 2: you even take a close look at the smaller ice creams,

479
00:21:45,880 --> 00:21:48,639
Speaker 2: they usually sort of range between eight to twelve grams

480
00:21:48,640 --> 00:21:51,320
Speaker 2: of sugar. And what happens is you get purists who

481
00:21:51,320 --> 00:21:53,560
Speaker 2: say that's too much. Nine grams of sugar is too

482
00:21:53,640 --> 00:21:56,440
Speaker 2: much for kids, Why are you recommending that? But then

483
00:21:56,480 --> 00:21:58,800
Speaker 2: they think nothing about going to a cafe and ordering

484
00:21:58,800 --> 00:22:00,760
Speaker 2: a banana bread or a cupcake for a kid that's

485
00:22:00,800 --> 00:22:04,000
Speaker 2: got twenty thirty grams of sugar preserve. So I want

486
00:22:04,040 --> 00:22:06,880
Speaker 2: to be clear that our message isn't about purism. It's

487
00:22:06,880 --> 00:22:10,400
Speaker 2: about creating food that is healthier. But in the case

488
00:22:10,440 --> 00:22:12,120
Speaker 2: of kids, they're happy to eat this, and it has

489
00:22:12,160 --> 00:22:15,160
Speaker 2: got a dairy base, they've got some gut health properties

490
00:22:15,200 --> 00:22:18,000
Speaker 2: to it. It's an Australian brand, the ingredient list is

491
00:22:18,040 --> 00:22:20,720
Speaker 2: pretty clean and it's a product. As I said, the

492
00:22:20,720 --> 00:22:23,280
Speaker 2: twins they were happy to have it, so I thought

493
00:22:23,359 --> 00:22:27,040
Speaker 2: it's a good opportunity just to chat about it doesn't

494
00:22:27,040 --> 00:22:30,040
Speaker 2: have to be perfect to be nutritious, and I think

495
00:22:30,080 --> 00:22:32,320
Speaker 2: we hear this a lot as dieticians. There's a belief

496
00:22:32,359 --> 00:22:35,639
Speaker 2: that it has to be completely clean, pure, and I

497
00:22:35,640 --> 00:22:38,119
Speaker 2: don't think that's practical or sustainable for people.

498
00:22:38,160 --> 00:22:39,200
Speaker 3: So I like it.

499
00:22:39,240 --> 00:22:42,800
Speaker 2: I think at ninety five calories, it's a good portion size.

500
00:22:42,960 --> 00:22:45,760
Speaker 3: It's good for adults as well. It tastes good, it's.

501
00:22:45,640 --> 00:22:48,119
Speaker 2: Available in the supermarket, it's at a good price point,

502
00:22:48,280 --> 00:22:50,399
Speaker 2: and I would much rather the clients be having I

503
00:22:50,400 --> 00:22:54,040
Speaker 2: shouldee the clients, my clients be having this than a

504
00:22:54,160 --> 00:22:57,399
Speaker 2: heavily processed, high protein ice cream that's got a million

505
00:22:57,520 --> 00:23:01,399
Speaker 2: ingredients in it and is heavily heavily I'm pretty happy

506
00:23:01,400 --> 00:23:03,280
Speaker 2: with this as a pretty good food.

507
00:23:03,560 --> 00:23:05,080
Speaker 3: What do you think? Because you said to me, let's

508
00:23:05,080 --> 00:23:06,800
Speaker 3: do it, what did you like about it?

509
00:23:07,040 --> 00:23:09,000
Speaker 1: I wanted to try. It looks delicious. I'm gonna get

510
00:23:09,000 --> 00:23:10,240
Speaker 1: the super muck and find it.

511
00:23:10,760 --> 00:23:13,200
Speaker 2: But just look, police, it's not coals. I think it's woolies.

512
00:23:13,240 --> 00:23:15,480
Speaker 2: It's not easy to find Wooli's product good.

513
00:23:15,600 --> 00:23:17,720
Speaker 1: Just looking at the allergen advice because I've got quite

514
00:23:17,720 --> 00:23:20,320
Speaker 1: a few clients who have seali activity, so they need

515
00:23:20,359 --> 00:23:22,880
Speaker 1: gluten free products and this looks gluten free, which is good.

516
00:23:22,960 --> 00:23:25,760
Speaker 1: So just looking at there's no detectable gluten as an ingredient.

517
00:23:25,800 --> 00:23:28,159
Speaker 1: But we actually have to consider the processing and the

518
00:23:28,160 --> 00:23:30,840
Speaker 1: manufacturing equipment as well when it comes to allergies. So

519
00:23:30,920 --> 00:23:33,720
Speaker 1: it says aligen advice is it contains dairy obviously, so

520
00:23:33,800 --> 00:23:36,240
Speaker 1: not appropriate for anyone with a cow's milk protein allergy.

521
00:23:36,520 --> 00:23:39,760
Speaker 1: Also process in a factory that uses nuts, so celiacs

522
00:23:39,760 --> 00:23:41,639
Speaker 1: are fine. If you've got nut allergy, you'd want to

523
00:23:41,640 --> 00:23:44,919
Speaker 1: be very careful. And obviously if you're vegan for ethical

524
00:23:44,960 --> 00:23:48,199
Speaker 1: reasons or you can't have dairy, then not appropriate. But

525
00:23:48,240 --> 00:23:50,439
Speaker 1: otherwise it looks like a pretty good option for most people.

526
00:23:50,720 --> 00:23:53,439
Speaker 1: It's got twenty five percent fresh probotic yogurt in there,

527
00:23:53,440 --> 00:23:56,520
Speaker 1: and top ingredient is milk, so milk and probotic yogurt

528
00:23:56,720 --> 00:23:59,800
Speaker 1: sugar is the third ingredient dietary fiber inlin so inlan's

529
00:23:59,800 --> 00:24:03,320
Speaker 1: a great addition in terms of a natural probotic fraggut health.

530
00:24:03,400 --> 00:24:06,040
Speaker 1: I would just caution anyone. I imagine the amount's fairly

531
00:24:06,080 --> 00:24:08,280
Speaker 1: small that actually don't list the fiber in the nutrition

532
00:24:08,400 --> 00:24:11,160
Speaker 1: information panel susy, but I imagine the amounts I guess

533
00:24:11,200 --> 00:24:13,760
Speaker 1: fairly small, being the fifth ingredient, but anybody with IBS

534
00:24:13,840 --> 00:24:15,760
Speaker 1: might want to just be a little bit cautious of

535
00:24:15,840 --> 00:24:18,000
Speaker 1: that in el and can give some people a few

536
00:24:18,040 --> 00:24:21,119
Speaker 1: more symptoms because it is that natural probotic, So funny

537
00:24:21,160 --> 00:24:23,800
Speaker 1: for a few IBS type people with sensitive guts, but

538
00:24:23,840 --> 00:24:26,080
Speaker 1: for most of us it's a great addition. It's got

539
00:24:26,080 --> 00:24:28,440
Speaker 1: some pure coco in there as well, and some vanilla

540
00:24:28,960 --> 00:24:31,240
Speaker 1: and xylotope looks like this sweetener as well, so they

541
00:24:31,320 --> 00:24:33,240
Speaker 1: batter sugar and also a little bit of a sweetener

542
00:24:33,280 --> 00:24:35,159
Speaker 1: in there as well to I guess bring down the

543
00:24:35,240 --> 00:24:37,600
Speaker 1: overall sugar load. But overall, I actually think it's not

544
00:24:37,640 --> 00:24:40,320
Speaker 1: a bad product. Ninety five calories per little cup, two

545
00:24:40,359 --> 00:24:42,760
Speaker 1: point six grams of protein, but two grams of fat

546
00:24:42,760 --> 00:24:45,160
Speaker 1: and twelve grams of carbs with nine point nine grams

547
00:24:45,200 --> 00:24:48,359
Speaker 1: of sugar. Actually think it's a good choice. As you mentioned,

548
00:24:48,400 --> 00:24:51,440
Speaker 1: it's not what we call quote unquote clean ice cream

549
00:24:51,520 --> 00:24:54,480
Speaker 1: or anything like that, but for calorie controlled treat with

550
00:24:54,720 --> 00:24:57,760
Speaker 1: not two bad ingredients, I actually think it's a winner

551
00:24:57,800 --> 00:24:58,760
Speaker 1: for most people.

552
00:24:58,720 --> 00:25:01,239
Speaker 2: Because I think the thing with tree, if you have

553
00:25:01,359 --> 00:25:03,840
Speaker 2: it and it doesn't have the mouth feel and feel

554
00:25:03,840 --> 00:25:07,640
Speaker 2: like it's an enjoyable, tasty product, you'll just keep eating anyway.

555
00:25:08,320 --> 00:25:11,560
Speaker 2: I find people, you know, they have sugar free chocolate

556
00:25:11,640 --> 00:25:13,679
Speaker 2: and it's not overly satisfying, so they eat half the

557
00:25:13,680 --> 00:25:17,320
Speaker 2: block anyway. Or they have an ice cream that is

558
00:25:18,080 --> 00:25:21,239
Speaker 2: specifically formulated to be higher in protein or lower in

559
00:25:21,280 --> 00:25:23,480
Speaker 2: sugar or lower in cubs, and it doesn't have the

560
00:25:23,560 --> 00:25:25,560
Speaker 2: feel or the mouth taste, so they keep eating anyway.

561
00:25:25,720 --> 00:25:27,600
Speaker 2: And when you look at or they think this small

562
00:25:27,640 --> 00:25:29,800
Speaker 2: tub's only two hundred calories the names, I'm eating the

563
00:25:29,800 --> 00:25:32,000
Speaker 2: whole lot anyway. And the thing I like about these

564
00:25:32,080 --> 00:25:34,960
Speaker 2: is the cups are a decent serve, but very clearly

565
00:25:34,960 --> 00:25:37,400
Speaker 2: individual portions. I think that's really good when it comes

566
00:25:37,440 --> 00:25:40,679
Speaker 2: to treat based eating, that we have portion control, and

567
00:25:41,119 --> 00:25:43,439
Speaker 2: you know, it's good for kids. It's much better than

568
00:25:43,440 --> 00:25:45,560
Speaker 2: them having an adult sized ice cream, which is the

569
00:25:45,560 --> 00:25:48,000
Speaker 2: problem I'm having with my own kids is that suddenly

570
00:25:48,040 --> 00:25:50,439
Speaker 2: they don't want to paddle pop anymore. They want a

571
00:25:50,480 --> 00:25:53,520
Speaker 2: gaytime or they want a Magnum, and that's really inappropriate.

572
00:25:53,520 --> 00:25:55,760
Speaker 2: It's much too big for them, whereas this it's really

573
00:25:55,880 --> 00:25:59,840
Speaker 2: child friendly sizes and as we say, for our adult clients,

574
00:26:00,240 --> 00:26:03,199
Speaker 2: less than that one hundred calorie option is really strong,

575
00:26:03,320 --> 00:26:05,080
Speaker 2: So check them out and let us know what you think.

576
00:26:05,119 --> 00:26:06,080
Speaker 3: But we're I'm a big fan.

577
00:26:06,480 --> 00:26:08,280
Speaker 1: Yeah, thumbs up from the mission couch, and we'll make

578
00:26:08,320 --> 00:26:10,000
Speaker 1: sure we post that one to our socials so you

579
00:26:10,040 --> 00:26:13,440
Speaker 1: guys can check that out as well. And our final segment, Susie,

580
00:26:13,480 --> 00:26:15,640
Speaker 1: is really around a listener question. So this one came

581
00:26:15,680 --> 00:26:18,040
Speaker 1: through and we really had a few people asking this

582
00:26:18,080 --> 00:26:20,320
Speaker 1: one on our Instagram page. We've talked a lot about

583
00:26:20,320 --> 00:26:22,159
Speaker 1: gut health, We've talked a lot about how plant we

584
00:26:22,600 --> 00:26:25,200
Speaker 1: want what we call a plant forward approach. We don't

585
00:26:25,200 --> 00:26:27,600
Speaker 1: necessarily have to be exclusively vegan, but we do want

586
00:26:27,640 --> 00:26:30,280
Speaker 1: to include a lot more plant based meals and options

587
00:26:30,280 --> 00:26:33,840
Speaker 1: within our diet for ethical reasons, also for environmental reasons.

588
00:26:34,080 --> 00:26:36,080
Speaker 1: You know, it's a lot cheaper budget wise if we're

589
00:26:36,119 --> 00:26:38,320
Speaker 1: including plant based meals, and of course better for our

590
00:26:38,359 --> 00:26:42,040
Speaker 1: health overall. But the listener question is, Susie, our plant

591
00:26:42,080 --> 00:26:45,960
Speaker 1: based meat alternatives actually healthier. So it's a vegan patty

592
00:26:46,240 --> 00:26:49,679
Speaker 1: better than a meat paddy? Is vegan fish filets better

593
00:26:49,720 --> 00:26:52,760
Speaker 1: than actual fish filets? Susie, what are your thoughts here?

594
00:26:52,760 --> 00:26:55,560
Speaker 1: Because there's nearly a whole aisle of vegan based meat

595
00:26:55,560 --> 00:26:58,520
Speaker 1: alternatives these days, aren't there. There's a huge range.

596
00:26:58,560 --> 00:27:01,679
Speaker 2: There is, and it can be it's very difficult to decipher.

597
00:27:02,440 --> 00:27:04,399
Speaker 2: So I think it needs to be separated a bit

598
00:27:04,440 --> 00:27:06,280
Speaker 2: better because I have been at the front of the

599
00:27:06,320 --> 00:27:10,200
Speaker 2: supermarket and picked up like a burger and then realize

600
00:27:10,240 --> 00:27:11,440
Speaker 2: it's actually plant.

601
00:27:11,119 --> 00:27:12,119
Speaker 3: Based, it's not meat.

602
00:27:12,480 --> 00:27:14,639
Speaker 2: So you know, I would appreciate it if there was

603
00:27:14,680 --> 00:27:16,440
Speaker 2: a bit more separate and as around the plant based

604
00:27:16,480 --> 00:27:19,880
Speaker 2: and the real meat products. Okay, this is a controversial area.

605
00:27:19,920 --> 00:27:23,240
Speaker 2: We've got to be really careful with wording here. My

606
00:27:23,800 --> 00:27:29,679
Speaker 2: primary issue with plant based meat products is that the

607
00:27:29,800 --> 00:27:34,640
Speaker 2: nutritional profile is so profoundly different to meat, chicken, fish.

608
00:27:34,760 --> 00:27:36,800
Speaker 2: I think we run the risk of thinking it's the same,

609
00:27:36,880 --> 00:27:40,760
Speaker 2: and it is so definitely different. So if your choice

610
00:27:40,840 --> 00:27:43,480
Speaker 2: is to opt for plant based products, you may be vegan,

611
00:27:43,560 --> 00:27:46,440
Speaker 2: you may be trying to be healthier. Do not assume

612
00:27:46,960 --> 00:27:51,119
Speaker 2: that plant based meat alternatives are healthier because often, and

613
00:27:51,200 --> 00:27:54,200
Speaker 2: not always, but often, when you take a close look

614
00:27:54,200 --> 00:27:57,199
Speaker 2: at that ingredient list, it is a mile long with

615
00:27:57,280 --> 00:28:00,840
Speaker 2: a million different fillers, colors, flavors. To try and create

616
00:28:00,880 --> 00:28:04,360
Speaker 2: a product that looks a little bit like meat. If

617
00:28:04,400 --> 00:28:07,119
Speaker 2: your preference is to be plant based, you're going to

618
00:28:07,200 --> 00:28:09,320
Speaker 2: always be a million times better for go for whole

619
00:28:09,359 --> 00:28:12,320
Speaker 2: plant foods like leg uns as your base, rather than

620
00:28:12,359 --> 00:28:16,240
Speaker 2: thinking a processed meat like looking product is any healthier.

621
00:28:17,040 --> 00:28:17,800
Speaker 3: Yes, it can be.

622
00:28:17,760 --> 00:28:21,240
Speaker 2: A great way to increase your protein intake when perhaps

623
00:28:21,280 --> 00:28:23,320
Speaker 2: the base is a texted vegetable protein.

624
00:28:23,960 --> 00:28:25,120
Speaker 3: But they're not all the same.

625
00:28:25,119 --> 00:28:27,240
Speaker 2: There's a big difference in them, and often you're paying

626
00:28:27,280 --> 00:28:30,760
Speaker 2: for just a really heavily processed, formulated product.

627
00:28:31,440 --> 00:28:32,399
Speaker 3: Last year, we did.

628
00:28:32,240 --> 00:28:36,040
Speaker 2: A media piece on the plant based shellfish, which is

629
00:28:36,080 --> 00:28:38,320
Speaker 2: like a prawn product you can find in the freezer,

630
00:28:39,400 --> 00:28:42,240
Speaker 2: and when you look at the ingredient list, it's coonjact,

631
00:28:42,280 --> 00:28:47,160
Speaker 2: noodle color and flavor. There was literally no protein, no calories,

632
00:28:47,240 --> 00:28:49,560
Speaker 2: nothing in it that you were paying premium price for.

633
00:28:50,000 --> 00:28:52,720
Speaker 2: And if you were consuming that thinking that there was

634
00:28:52,760 --> 00:28:55,160
Speaker 2: some level of nutrition in there, there was no protein.

635
00:28:55,200 --> 00:28:58,120
Speaker 2: There was nothing. Long term, it can impact your nutrition.

636
00:28:58,600 --> 00:29:02,760
Speaker 2: So what I'm looking for meat alternative is a protein component,

637
00:29:03,800 --> 00:29:06,080
Speaker 2: and if it doesn't have that, I'd be saying, why

638
00:29:06,080 --> 00:29:08,520
Speaker 2: are you're bothering? Which is a bit extreme probably, but

639
00:29:09,080 --> 00:29:10,840
Speaker 2: we're recording this a bit late in the day, and

640
00:29:10,920 --> 00:29:13,440
Speaker 2: I have less tolerance.

641
00:29:13,040 --> 00:29:15,560
Speaker 1: Generally the caffeine from this morning.

642
00:29:15,320 --> 00:29:19,320
Speaker 2: So exactly, so I think at least check your protein,

643
00:29:19,360 --> 00:29:21,320
Speaker 2: and if that ingredient list is a mile long, I'd

644
00:29:21,360 --> 00:29:23,320
Speaker 2: be very very careful. Yeah.

645
00:29:23,320 --> 00:29:25,480
Speaker 1: Look, and I've got clients that are one hundred percent vegan,

646
00:29:25,880 --> 00:29:27,920
Speaker 1: you know, by choice, escort reasons, that sort of thing.

647
00:29:28,000 --> 00:29:31,719
Speaker 1: So ethically, of course, these products are better health wise.

648
00:29:32,360 --> 00:29:34,479
Speaker 1: Most of the time, they're not, as you mentioned, Susie.

649
00:29:34,520 --> 00:29:37,760
Speaker 1: Most of the time they're overly processed. They're higher and salt,

650
00:29:37,800 --> 00:29:41,360
Speaker 1: they're lowering protein. Some are higher in fat too, particularly

651
00:29:41,400 --> 00:29:43,120
Speaker 1: if you look at the way things are cooked. Like

652
00:29:43,160 --> 00:29:45,560
Speaker 1: I said to you, I picked up some vegan fischopilets

653
00:29:45,560 --> 00:29:47,440
Speaker 1: and I found a vegan prawn cutlet in the shops

654
00:29:47,480 --> 00:29:49,520
Speaker 1: the other day. You've got to deep fry that vegan

655
00:29:49,520 --> 00:29:52,040
Speaker 1: prawn cutlet. It doesn't make it any healthier than an

656
00:29:52,040 --> 00:29:54,880
Speaker 1: actual prawn being crumbed and deep fried as well. So

657
00:29:54,920 --> 00:29:58,080
Speaker 1: I think that the processing of it is absolutely an issue,

658
00:29:58,080 --> 00:30:00,440
Speaker 1: the salt and the fat content. Some of them are

659
00:30:00,440 --> 00:30:02,600
Speaker 1: actually quite good, Like I had clients find a few

660
00:30:02,880 --> 00:30:05,760
Speaker 1: chickpea burger patties and beetrit burger patties, which are good

661
00:30:05,760 --> 00:30:09,200
Speaker 1: options health wise ingredient wise, but again, the protein they

662
00:30:09,200 --> 00:30:11,160
Speaker 1: had like two or three grams of protein. Then they're

663
00:30:11,160 --> 00:30:13,480
Speaker 1: going to stick that between a big carbi button and

664
00:30:13,480 --> 00:30:15,280
Speaker 1: add some fries on the side. So you've got a

665
00:30:15,400 --> 00:30:19,160
Speaker 1: huge carb dense meal, very minimal protein, very minimal salads

666
00:30:19,160 --> 00:30:21,680
Speaker 1: and veggies. So they absolutely have a time and a place.

667
00:30:21,680 --> 00:30:24,080
Speaker 1: If you're going to a backyard barbecue and everyone's got

668
00:30:24,080 --> 00:30:26,239
Speaker 1: sausages and kebabs, and you know, you bring along your

669
00:30:26,240 --> 00:30:29,640
Speaker 1: own I don't know, vegan sausages. Absolutely, that is fine.

670
00:30:29,720 --> 00:30:32,000
Speaker 1: But if we're eating these things on a regular basis

671
00:30:32,400 --> 00:30:36,160
Speaker 1: and we're replacing multiple meals a week with these process

672
00:30:36,240 --> 00:30:38,680
Speaker 1: vegan products, it's not a great thing. And when the

673
00:30:38,760 --> 00:30:41,280
Speaker 1: you know, the big Netflix film was called Game Changes

674
00:30:41,360 --> 00:30:43,000
Speaker 1: came out, I had a lot of friends who were like, Okay,

675
00:30:43,040 --> 00:30:44,680
Speaker 1: we're going to do vegan one or two days a week.

676
00:30:44,680 --> 00:30:46,640
Speaker 1: And I was like, that's great, guys, I'm all for

677
00:30:46,680 --> 00:30:49,640
Speaker 1: a plant based laughed up. Absolutely. Am I vegan myself, No,

678
00:30:49,920 --> 00:30:51,800
Speaker 1: but I do eat a lot of plant forward meals.

679
00:30:51,800 --> 00:30:53,720
Speaker 1: So I was really proud of friends and family for

680
00:30:53,760 --> 00:30:55,440
Speaker 1: getting on this train. But you know what they were

681
00:30:55,480 --> 00:30:59,000
Speaker 1: doing Susie. They weren't having lentil based spaghetti meals, they

682
00:30:59,040 --> 00:31:01,280
Speaker 1: weren't having chick be using their salads, they weren't doing

683
00:31:01,320 --> 00:31:03,800
Speaker 1: the whole food approach. They were instead of having hamburgers

684
00:31:03,800 --> 00:31:06,360
Speaker 1: on a Friday night, they were having vegan burgers. Instead

685
00:31:06,360 --> 00:31:09,080
Speaker 1: of having fish fingers with chips and salad, they were

686
00:31:09,120 --> 00:31:12,080
Speaker 1: having vegan deep bright fish fingers with chips and salad.

687
00:31:12,440 --> 00:31:16,800
Speaker 1: It wasn't any better, maybe, you know, environmentally and ethically, yes,

688
00:31:17,080 --> 00:31:20,600
Speaker 1: Nutritionally in health wise no, so absolutely. We need to

689
00:31:20,600 --> 00:31:23,160
Speaker 1: make the majority of our diet whole food focus when

690
00:31:23,160 --> 00:31:25,080
Speaker 1: it comes to plant based and a lot of these

691
00:31:25,120 --> 00:31:27,600
Speaker 1: plant based meats and alternatives need to be treated like

692
00:31:28,200 --> 00:31:31,480
Speaker 1: treats essentially, you know, occasional options. If you're going to

693
00:31:31,480 --> 00:31:34,400
Speaker 1: a backyard barbecue, of it's someone's birthday, you're celebrating that

694
00:31:34,440 --> 00:31:36,000
Speaker 1: sort of thing. I really do see them as more

695
00:31:36,080 --> 00:31:39,440
Speaker 1: the occasional addition to a vegan diet rather than a

696
00:31:39,520 --> 00:31:42,440
Speaker 1: regular every Monday we have, you know, vegan hamburgers or

697
00:31:42,480 --> 00:31:43,680
Speaker 1: something like that.

698
00:31:43,680 --> 00:31:44,760
Speaker 3: That sums it up really well.

699
00:31:44,800 --> 00:31:47,560
Speaker 2: I've got one vegan client at the moment, and she's

700
00:31:47,560 --> 00:31:49,520
Speaker 2: been a client for about three years and She has

701
00:31:49,560 --> 00:31:51,840
Speaker 2: really educated me a lot on a lot of the

702
00:31:51,880 --> 00:31:55,280
Speaker 2: plant based alternatives, and they've really increased in number, particularly

703
00:31:55,280 --> 00:31:57,440
Speaker 2: in the last couple of years. I think the vegan

704
00:31:57,520 --> 00:32:01,440
Speaker 2: plant based component of supermarket is the fastest growing supermarket section.

705
00:32:02,440 --> 00:32:06,000
Speaker 2: And my observation is that often they're high also in

706
00:32:06,000 --> 00:32:08,480
Speaker 2: carbohydrate and like you said, the fat. So for example,

707
00:32:08,840 --> 00:32:11,560
Speaker 2: she'll bring me a plant based n itz al, and

708
00:32:11,600 --> 00:32:13,400
Speaker 2: so she'll have that with vegetables. But when I look

709
00:32:13,400 --> 00:32:16,360
Speaker 2: at the nutritionals, it's got heaps of carbohydrate on the crumb.

710
00:32:16,800 --> 00:32:19,160
Speaker 2: It's deep fried, so the fat and the saturated fat

711
00:32:19,200 --> 00:32:21,520
Speaker 2: is quite high because they may use coconut or palm

712
00:32:21,880 --> 00:32:25,600
Speaker 2: to get those crumb to stick. Then the protein's always

713
00:32:25,720 --> 00:32:28,320
Speaker 2: weigh less than a chicken alternative. So a piece of

714
00:32:28,400 --> 00:32:31,000
Speaker 2: chicken breast has twenty grams of protein. The ones she'll

715
00:32:31,000 --> 00:32:33,480
Speaker 2: bring me might have ten. So when I'm trying to

716
00:32:33,520 --> 00:32:35,600
Speaker 2: balance the diet, I get too much fat, I get

717
00:32:35,640 --> 00:32:38,040
Speaker 2: too much carbohydrate, and then I don't get anywhere near

718
00:32:38,160 --> 00:32:41,280
Speaker 2: enough protein. So the guidelines I give my own clients

719
00:32:41,320 --> 00:32:43,959
Speaker 2: is that if you're looking for plant based alternatives, I

720
00:32:44,040 --> 00:32:46,440
Speaker 2: still want something that's low and saturated fat, so less

721
00:32:46,480 --> 00:32:49,680
Speaker 2: than three grams are saturated fat per hundred grams, and

722
00:32:49,760 --> 00:32:52,400
Speaker 2: I want at least fifteen, if not twenty grams of

723
00:32:52,480 --> 00:32:55,800
Speaker 2: protein per serve, and that instantly weeds out I would

724
00:32:55,800 --> 00:32:59,320
Speaker 2: say ninety percent of supermarket product because like you described,

725
00:32:59,480 --> 00:33:02,200
Speaker 2: they're either mostly vegetable and not much else in them

726
00:33:02,200 --> 00:33:04,880
Speaker 2: at all, or the protein is grossly inadequate. But the

727
00:33:04,920 --> 00:33:06,840
Speaker 2: other thing I would say is that there's actually quite

728
00:33:06,920 --> 00:33:10,440
Speaker 2: a few just healthy mainstream products that may also tick

729
00:33:10,440 --> 00:33:13,160
Speaker 2: a vegan box, which have a strong legume based or

730
00:33:13,360 --> 00:33:16,200
Speaker 2: using a texted vegetable protein. So I'm thinking, I'm an

731
00:33:16,200 --> 00:33:20,400
Speaker 2: ambassador for line cuisine protein range that we've developed, and

732
00:33:20,400 --> 00:33:23,840
Speaker 2: there's a skew in there that's got really strong nutritionals

733
00:33:24,520 --> 00:33:28,360
Speaker 2: and declaring that association I do have with them, but

734
00:33:28,560 --> 00:33:31,760
Speaker 2: that doesn't include that kind of process base. It's got

735
00:33:31,800 --> 00:33:34,200
Speaker 2: a legume based, it's got a texture vegetable protein base.

736
00:33:34,560 --> 00:33:37,720
Speaker 2: So it's worth looking at mainstream products that are also

737
00:33:37,760 --> 00:33:40,440
Speaker 2: ticking a vegan box because often you'll get them that

738
00:33:40,480 --> 00:33:44,200
Speaker 2: have got a higher protein level, because yeah, assuming they're

739
00:33:44,200 --> 00:33:45,960
Speaker 2: healthy is is definitely not the way to go.

740
00:33:46,760 --> 00:33:48,880
Speaker 1: I love, you know, things like tofu and tempe, and

741
00:33:48,920 --> 00:33:51,640
Speaker 1: you know people will say that they're processed, but yes,

742
00:33:51,640 --> 00:33:53,800
Speaker 1: and I agree, they are more process forms, but they're

743
00:33:53,800 --> 00:33:57,160
Speaker 1: not that highly overly processed like something like a vegan

744
00:33:57,200 --> 00:33:59,000
Speaker 1: snitzer might be or something like that. So I think

745
00:33:59,040 --> 00:34:01,320
Speaker 1: the best thing I'd do for my vegan clients when

746
00:34:01,360 --> 00:34:03,040
Speaker 1: they want a burger is actually just put a grilled

747
00:34:03,080 --> 00:34:05,840
Speaker 1: tofu marinate piece of grilled tofu between the burger, because

748
00:34:05,840 --> 00:34:08,400
Speaker 1: you're getting that good hit of protein without all of

749
00:34:08,440 --> 00:34:11,799
Speaker 1: the additional fillers and saturated fats and needing to deep

750
00:34:11,840 --> 00:34:14,360
Speaker 1: fry and that sort of thing as well. So absolutely

751
00:34:14,360 --> 00:34:16,400
Speaker 1: whole foods need to come first, and I think just

752
00:34:16,440 --> 00:34:20,080
Speaker 1: be very wary of the whole plant based meat alternative section,

753
00:34:20,680 --> 00:34:24,279
Speaker 1: understanding that it's not necessarily healthier, and you still need

754
00:34:24,320 --> 00:34:26,160
Speaker 1: to couple that with, you know, half a plate of

755
00:34:26,200 --> 00:34:29,239
Speaker 1: veggies and salads and a whole grain more carbohydrate source

756
00:34:29,280 --> 00:34:31,839
Speaker 1: as well to balance those meals out properly. I think

757
00:34:31,840 --> 00:34:34,400
Speaker 1: it's probably the big recommendation relescens at home.

758
00:34:34,719 --> 00:34:36,759
Speaker 2: And I think that because it's been such a growth

759
00:34:36,800 --> 00:34:39,359
Speaker 2: area in supermarkets. There's a lot of smaller brands who

760
00:34:39,400 --> 00:34:42,280
Speaker 2: have popped onto the scene with a range of products.

761
00:34:42,320 --> 00:34:44,880
Speaker 2: But the other recommendation I give to clients is if

762
00:34:44,880 --> 00:34:47,880
Speaker 2: you go for some of the older school plant based products,

763
00:34:47,880 --> 00:34:50,200
Speaker 2: which is one of them is corn that's been around

764
00:34:50,200 --> 00:34:50,719
Speaker 2: for many years.

765
00:34:50,760 --> 00:34:51,600
Speaker 3: It's an English brand.

766
00:34:51,960 --> 00:34:55,200
Speaker 2: Nutritionally, they tend to be stronger because they're more evolved brands,

767
00:34:55,239 --> 00:34:57,640
Speaker 2: so they tend to be higher in protein because they've

768
00:34:57,640 --> 00:35:01,200
Speaker 2: often got that textured vegetable protein based and they may

769
00:35:01,200 --> 00:35:03,719
Speaker 2: not be as flavorsome in the sense that they aren't

770
00:35:03,719 --> 00:35:06,520
Speaker 2: as heavily processed as some of these frozen varieties we're

771
00:35:06,520 --> 00:35:10,640
Speaker 2: talking about, but absolutely nutritionally they're better, so that off

772
00:35:10,680 --> 00:35:11,920
Speaker 2: the top of my head, it tends to be a

773
00:35:12,000 --> 00:35:15,200
Speaker 2: much better product that's got the fiber, it's got the protein,

774
00:35:15,680 --> 00:35:19,239
Speaker 2: and trying to actually nutritionally mimic the food that sits

775
00:35:19,280 --> 00:35:22,600
Speaker 2: intended to mimic, as opposed to being a vegetable version

776
00:35:22,719 --> 00:35:24,080
Speaker 2: of meat, which just doesn't work.

777
00:35:24,680 --> 00:35:27,480
Speaker 1: And Satan's another good one, just with corn more probably

778
00:35:27,520 --> 00:35:29,480
Speaker 1: a vegetarian option, because I do believe some of it

779
00:35:29,520 --> 00:35:31,759
Speaker 1: does have egg whites in it as well. Some corn

780
00:35:31,800 --> 00:35:34,160
Speaker 1: products aren't one hundred percent vegan as well. But always

781
00:35:34,160 --> 00:35:37,040
Speaker 1: you know, check your labels and reading nutritional analysis. Susie

782
00:35:37,040 --> 00:35:38,960
Speaker 1: and I always say don't be filled by the marketing

783
00:35:39,000 --> 00:35:40,520
Speaker 1: in the front of the packet. Turn it over and

784
00:35:40,520 --> 00:35:43,400
Speaker 1: actually study the ingredient list and the nutrition panel to

785
00:35:43,520 --> 00:35:46,160
Speaker 1: understand the type of food that you're putting into your body.

786
00:35:46,200 --> 00:35:47,960
Speaker 3: Put it that way one hundred percent.

787
00:35:48,400 --> 00:35:50,160
Speaker 1: Yeah, Susie. That brings us to the end of the

788
00:35:50,239 --> 00:35:52,239
Speaker 1: Nutrition Couch. So proud of you and your voice for

789
00:35:52,320 --> 00:35:55,279
Speaker 1: holding out for the episode listeners. I hope you appreciate it.

790
00:35:55,320 --> 00:35:57,560
Speaker 1: Susie was happy to powers through this week. I said,

791
00:35:57,560 --> 00:35:58,960
Speaker 1: we can just pull through a week. We don't have

792
00:35:58,960 --> 00:36:00,799
Speaker 1: to put an episode up and see said no, no,

793
00:36:00,880 --> 00:36:03,600
Speaker 1: let's do it. I'm good. So thank you for powering on.

794
00:36:04,800 --> 00:36:06,919
Speaker 3: You got through. We can't let the fans down.

795
00:36:07,040 --> 00:36:09,799
Speaker 2: I think you know we're getting such amazing feedback and

796
00:36:09,800 --> 00:36:11,839
Speaker 2: thank you so much to everyone who is following our

797
00:36:11,920 --> 00:36:15,600
Speaker 2: socials on the Nutrition Couch Instagram. We're trying to get

798
00:36:15,600 --> 00:36:18,480
Speaker 2: back to everybody. We're doing really well in the charts.

799
00:36:18,480 --> 00:36:20,719
Speaker 2: We're so grateful and I thought, you know, I'll be

800
00:36:20,760 --> 00:36:22,880
Speaker 2: disappointed if on Sunday morning, I can't tell you that

801
00:36:22,920 --> 00:36:25,560
Speaker 2: we've got this great information to share. So thank you

802
00:36:25,600 --> 00:36:27,640
Speaker 2: for your patience with my voice, and I promise I'm

803
00:36:27,640 --> 00:36:29,920
Speaker 2: gonna have a little break and get it back on

804
00:36:29,960 --> 00:36:30,640
Speaker 2: track for next week.

805
00:36:31,080 --> 00:36:34,200
Speaker 1: Wonderful. And guys, what really helps influence our chart rankings

806
00:36:34,200 --> 00:36:36,000
Speaker 1: and while we've been so high in the charts is

807
00:36:36,080 --> 00:36:38,360
Speaker 1: your subscription. So make sure you do subscribe to the

808
00:36:38,440 --> 00:36:41,760
Speaker 1: Nutrition Couch podcast. We love that you're downloading and listening

809
00:36:41,760 --> 00:36:44,959
Speaker 1: to the episodes, but really it's a subscription that really

810
00:36:45,000 --> 00:36:46,799
Speaker 1: counts for us and helps boos us in our charts

811
00:36:46,840 --> 00:36:48,359
Speaker 1: and helps us get out, you know, get the word

812
00:36:48,400 --> 00:36:51,080
Speaker 1: out about great evidence space nutrition to people all around

813
00:36:51,120 --> 00:36:53,400
Speaker 1: the world. So subscribe. If you've got an iPhone, we

814
00:36:53,400 --> 00:36:56,480
Speaker 1: would appreciate if you subscribe in the Purple Apple podcast

815
00:36:56,560 --> 00:36:59,400
Speaker 1: app and also leave us a review in that Apple

816
00:36:59,440 --> 00:37:01,840
Speaker 1: Purple Podcast app as well, because that really does go

817
00:37:01,920 --> 00:37:04,160
Speaker 1: a long way, and we appreciate every review. You know,

818
00:37:04,200 --> 00:37:06,800
Speaker 1: Susie and I are giving you thirty forty minutes per episode.

819
00:37:07,000 --> 00:37:09,239
Speaker 1: Takes you, guys, thirty seconds to write a review, so

820
00:37:09,280 --> 00:37:11,160
Speaker 1: it really would mean the world to us, and we

821
00:37:11,200 --> 00:37:13,560
Speaker 1: do appreciate that. So pause this episode and go and

822
00:37:13,600 --> 00:37:15,800
Speaker 1: leave us a review right now. We'd be forever grateful.

823
00:37:16,040 --> 00:37:18,200
Speaker 1: Don't forget to follow us on our social media, which

824
00:37:18,239 --> 00:37:20,799
Speaker 1: is the Nutrition Couch Podcast and we will see you

825
00:37:20,800 --> 00:37:23,440
Speaker 1: guys at the same time at the same place next Sunday.

826
00:37:24,040 --> 00:37:24,440
Speaker 3: See Tha