WEBVTT - TNC Review: Dips

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<v Speaker 1>Hi, I'm Cissy Burrow and I'm lean Orde, and welcome

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<v Speaker 1>to the Nutrition Couch, a biweekly podcast covering everything that

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<v Speaker 1>is new in the world of diets and nutrition. In

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<v Speaker 1>today's product review episodely and we are talking dips, because

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<v Speaker 1>let's be honest, who does not like dip? And indeed,

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<v Speaker 1>there are more and more of.

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<v Speaker 2>Them in the supermarket every time I go. But the

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<v Speaker 2>truth is.

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<v Speaker 1>Not all dips are created equally. And today we are

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<v Speaker 1>going to take a look at a couple of good

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<v Speaker 1>examples of how there are some dips out there that

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<v Speaker 1>are a whole lot healthier than others. So first of all,

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<v Speaker 1>we will say Leanne that I am a massive fan

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<v Speaker 1>of dips because I love a platter and I think

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<v Speaker 1>a platter is not complete, really, is it without some beautiful,

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<v Speaker 1>brightly colored dips to brighten it up? And I think

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<v Speaker 1>because they look so healthy and colorful, and they're green

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<v Speaker 1>and red and purple, they just look like they scream

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<v Speaker 1>with health. But that's not always the case, now, is it?

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<v Speaker 3>Definitely not? So we found a goody and a not

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<v Speaker 3>so goodie for our listeners at home today, and I

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<v Speaker 3>think a lot of people will be surprised at the

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<v Speaker 3>not so great aversion SUSI. Because I do, I get

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<v Speaker 3>a lot of class who say to me, oh, this

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<v Speaker 3>is delicious. Can I have this, you know, with you know,

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<v Speaker 3>some vegie sticks or some crackers or something like that.

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<v Speaker 3>I'm like, yeah, sure you can have that. But you

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<v Speaker 3>know why is that? They're like, oh, because it's really healthy.

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<v Speaker 3>So I think it'd be really interesting to take a

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<v Speaker 3>look at some of the ingredient lists on ourtros and

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<v Speaker 3>dips today.

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<v Speaker 1>Indeed, so the first dip that I've chosen will be

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<v Speaker 1>familiar to a number of our listeners. It's the pill

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<v Speaker 1>pel homis. Now.

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<v Speaker 2>The other thing is, everyone seems to spell homus.

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<v Speaker 1>Differently, but this homos has spelled hu doublenous and it

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<v Speaker 1>is available in most rate major supermarkets. And to be honest,

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<v Speaker 1>I came across this dip because of a client who

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<v Speaker 1>had said to me how good it was. And one

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<v Speaker 1>of the key reasons that dieticians across the board love

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<v Speaker 1>this is it's one of the very few dips that

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<v Speaker 1>is made using extra virgin olive oil, because generally speaking,

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<v Speaker 1>when you look at dips, the first ingredient is often

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<v Speaker 1>vegetable oil or cream like a sort of cream cheese,

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<v Speaker 1>and there's often very very few nutritious ingredients or low

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<v Speaker 1>calorie ingredients like vegetables. But in the case of the

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<v Speaker 1>pel pail hommice, which is a beautiful creamy dip, we

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<v Speaker 1>must say the first ingredients is the chickpeas at fifty

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<v Speaker 1>three percent, followed by taeni which is a base of

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<v Speaker 1>sesame and salt water. Then extra virgin olive oil, acidity

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<v Speaker 1>regulator which is citric acid, so that's to stop it

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<v Speaker 1>turning salt, and preservative potassium sorbait, which again is going

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<v Speaker 1>to give it a little bit of an extra shelf life.

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<v Speaker 1>It does contain sesame, but is gluten free and dairy free,

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<v Speaker 1>so appeals to people who are seeking out those requirements

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<v Speaker 1>in their diet. Now, when we take a close look nutritionally,

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<v Speaker 1>it's pretty strong. So the homice is in supermarket will

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<v Speaker 1>range from I think as low as about eight percent

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<v Speaker 1>up to about twenty five thirty percent fats. Case of

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<v Speaker 1>this one hundred grams, it's about nineteen point seven. Now

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<v Speaker 1>it's not a low fat food simply because homus. It

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<v Speaker 1>does have a reasonable amount of oil in it to

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<v Speaker 1>give it that taste and texture. So we would never

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<v Speaker 1>expect it to be low in fat. It's relatively low

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<v Speaker 1>and saturated fat though at three percent, which is good,

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<v Speaker 1>and again that's coming from the use of the extra

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<v Speaker 1>version olive oil eight point six grams per hundred of carbohydrate,

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<v Speaker 1>less than one gram of sugars, a massive, well not massive,

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<v Speaker 1>but a reasonable amount of dietary fiber again from the

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<v Speaker 1>chickpeas at four point nine grams and sodium five hundred

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<v Speaker 1>and four milligrams per hundred, which is pretty low in

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<v Speaker 1>general for a dip. And you know, the issue one

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<v Speaker 1>of them with dips is serving sizes. You know, of

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<v Speaker 1>course it's pretty hard to stick to a tablespoon or so,

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<v Speaker 1>which is generally a serve because they are high fat foods.

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<v Speaker 1>But the reason in general that we love this so

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<v Speaker 1>much is that, as I said, it's one of the

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<v Speaker 1>few commercial dips out there that is using not only

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<v Speaker 1>a better type of oil, but an extra virgin olive oil,

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<v Speaker 1>which is going is giving it a superior fatfile. So

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<v Speaker 1>it's one of my favorites. It's not inexpensive, it's about

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<v Speaker 1>six dollars for the larger three hundred and fifty gram serve.

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<v Speaker 1>It does even when it goes on sale, it's pretty

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<v Speaker 1>pretty expensive compared to the much more process, but in

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<v Speaker 1>this case, Lee and you really are paying for a

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<v Speaker 1>better quality product, and I in this range itself, there's

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<v Speaker 1>actually a couple of lower calorie vegetable options, their beetroot

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<v Speaker 1>almond and their spicy capsicum. I think it is a

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<v Speaker 1>really quite low in calorie, so I regularly recommend those two.

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<v Speaker 1>But if you're one of the many nutrition couch listeners

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<v Speaker 1>who like us, love nothing more than homae, this is

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<v Speaker 1>a pretty tasty one, isn't it.

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<v Speaker 3>Absolutely yeah, you really can't go past the better quality

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<v Speaker 3>ingredients here. And I will make it about Homo susie

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<v Speaker 3>because I actually ate it. I'd say probably till I

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<v Speaker 3>was about twenty eight weeks pregnant and then realized that

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<v Speaker 3>the newest food safety guidelines in Australia but pregnancy do

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<v Speaker 3>not actually recommend commercial homice anymore because the tahini in

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<v Speaker 3>it has become what are they sort of calling a

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<v Speaker 3>food safety risk. So it's that the tahimi part of

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<v Speaker 3>the homas that is not recommended for pregnancy. So I

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<v Speaker 3>didn't get to enjoy it for the last couple of

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<v Speaker 3>months of my pregnancy. But I am happily enjoying hommas

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<v Speaker 3>at the moment now, SUSI, But yeah, I agree this one.

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<v Speaker 3>It's a good brand, it's got great ingredients, and it

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<v Speaker 3>actually tastes really good as well. How much is important.

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<v Speaker 3>It's nice and it's smooth and it's creamy.

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<v Speaker 1>Indeed, and as I would say, it's one of those

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<v Speaker 1>foods that it is worth paying for better quality. Now,

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<v Speaker 1>I think the thing with homos I will also say,

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<v Speaker 1>is when I see those individual serves in supermarket where

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<v Speaker 1>they sell it as a meal like a Lutch replacement.

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<v Speaker 1>So it's quite a large pot, probably about one hundred

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<v Speaker 1>grams of the dip or homice with rice crackers. Be

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<v Speaker 1>very careful because those are about three four hundred calorie

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<v Speaker 1>meals and quite a lot of fat per serve. So

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<v Speaker 1>I think in the case of homice, I'm using it

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<v Speaker 1>always as a side, a bit of a seasoning, so

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<v Speaker 1>as a spread on a sound which or putting a

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<v Speaker 1>tablespoon or two on your snack plate and then enjoying

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<v Speaker 1>it with vegetables because it really is easy to overeat

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<v Speaker 1>and people call it a protein. Now I'll just go

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<v Speaker 1>back and have another look at the protein number on it.

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<v Speaker 1>I never would call it a protein. I call it

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<v Speaker 1>a fat. And in the case of this variety, it's

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<v Speaker 1>a better fat, but it is still a fat. So Yeah,

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<v Speaker 1>in the cerve it's up to nine point seven per

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<v Speaker 1>hundred grams, but we would suggest twenty to forty. You're

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<v Speaker 1>getting about four grams of protein. So it's certainly not

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<v Speaker 1>a high protein food. It's definitely got more protein than

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<v Speaker 1>some other dips, but it is not a high protein

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<v Speaker 1>food and it shouldn't be thought of as that it's

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<v Speaker 1>a high fat food.

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<v Speaker 2>It needs to be consumed in moderation.

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<v Speaker 1>As such, because I think we're sometimes led to believe

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<v Speaker 1>that the legume base makes it a protein and so

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<v Speaker 1>we can consume it in large amounts. But one of

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<v Speaker 1>the things about homess is that it's made with oil

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<v Speaker 1>to give it that flavor and taste and texture, so.

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<v Speaker 2>It's really easy to overeat.

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<v Speaker 1>And it's high fat, and in the case of this

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<v Speaker 1>it's a better type of fat. And as we've mentioned before,

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<v Speaker 1>you can eat too much fat, so do absolutely wash

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<v Speaker 1>your portions because as delicious as it is, it is

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<v Speaker 1>easy to over consume.

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<v Speaker 3>Yeah, so it has protein in it, but we wouldn't

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<v Speaker 3>necessarily say it's a wonderful source of protein.

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<v Speaker 2>Put it that way.

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<v Speaker 3>Potentially, if you're you know, you're following completely vegan or

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<v Speaker 3>plant based lifestyle, it probably is a It gives you

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<v Speaker 3>a good amount of protein, but it also gives you

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<v Speaker 3>a decent whack of fat, as Susie mentioned. But I

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<v Speaker 3>think the portion size is this key because if you

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<v Speaker 3>look at the nutritional panel on this brand, even though

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<v Speaker 3>how good it is, there's seventeen point five servings per

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<v Speaker 3>packet Susie and I don't know anybody that would take

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<v Speaker 3>seventeen and a half servings to eat that small tuble

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<v Speaker 3>of hommas, like nobody ever, I haven't quite a few

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<v Speaker 3>clients su before working with me. They would happily have

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<v Speaker 3>a couple of rows of rice crackers and an entire

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<v Speaker 3>thing of homas for lunch. We could easily be in

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<v Speaker 3>excess of like seven eight hundred calories, just because I

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<v Speaker 3>think we have this health halo perception that all homice

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<v Speaker 3>is healthy and rice crackers are healthy when they're low calorie.

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<v Speaker 3>But when you're eating a few rows of rice crackers

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<v Speaker 3>and a whole tup of homas, you're not necessarily doing

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<v Speaker 3>yourself the best thing from a fat loss perspective.

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<v Speaker 1>We've all been there. I'm laughing because we've all been

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<v Speaker 1>there so absolutely. And the other trick actually I've learnt

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<v Speaker 1>on platters now is rather than put the entire container

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<v Speaker 1>of dip out, I spoon some of it out into

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<v Speaker 1>an individual serving dish and just put that out. Because

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<v Speaker 1>what we know about food behaviors is that we all

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<v Speaker 1>will eat the foods that are served to us.

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<v Speaker 2>So if you put the.

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<v Speaker 1>Entire container of hommice out, you will eat the whole lot,

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<v Speaker 1>Whereas if you spoot it out, I might get two

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<v Speaker 1>or three different serves of entertaining out of that homics.

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<v Speaker 1>So it's more cost effective as well, because it isn't inexpensive,

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<v Speaker 1>and it just means it regulates everyone a little bit better.

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<v Speaker 1>So that's another trick. If you love your dip, make

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<v Speaker 1>it go a little bit further and put it into

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<v Speaker 1>smaller containers to dip with, and it will be much

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<v Speaker 1>better nutritionally and from a budget perspective.

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<v Speaker 3>Let me do one last tip, Susie, making your homics

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<v Speaker 3>go a little bit further. I sometimes use if I've

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<v Speaker 3>got just a little bit of homus left in the container.

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<v Speaker 3>I make a salad dressing out of it. So I

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<v Speaker 3>take the little bit of hommics, dilute it up with

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<v Speaker 3>some water and squeeze some lemon juice and a little

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<v Speaker 3>bit of pepper and make a really sort of nice

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<v Speaker 3>salad dressing out of it as well. So you can

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<v Speaker 3>make quite a love that little bit.

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<v Speaker 2>Further, I do love that.

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<v Speaker 1>I love that, and it's really smart too, because we

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<v Speaker 1>do know that we waste a lot of food, and

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<v Speaker 1>if you've got a little bit of dip at the bottom,

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<v Speaker 1>that's a very smart way, particularly when it's good quality

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<v Speaker 1>stuff like the pillpl that we're investing in. But now

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<v Speaker 1>we're going to talk about another one, because as I said,

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<v Speaker 1>there's a lot of dips out there, and this brand

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<v Speaker 1>that we've chosen is not specifically bad at itself. It's

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<v Speaker 1>just an example of where you can be a little

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<v Speaker 1>bit misled when it comes to actually what's in your dip.

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<v Speaker 1>So this is the Black Swan avocado and on the

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<v Speaker 1>beautiful green label. What screams out to me is that

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<v Speaker 1>it's so fresh, it's green, it looks very very healthy.

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<v Speaker 1>But when I take a closer look at the ingredient, lesslie.

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<v Speaker 1>And the first thing is cream cheese, which is milk, cream, salt,

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<v Speaker 1>and stabilizers. So high fat ingredient avocado pulp is seven

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<v Speaker 1>percent of the overall ingredients, which means that that's the

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<v Speaker 1>next greatest percentage product. So we're probably looking at something

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<v Speaker 1>like ninety two percent of cream cheese and a very

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<v Speaker 1>small amount of avocado to give it that color and

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<v Speaker 1>to be able to claim that it's avocado really should

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<v Speaker 1>be avocado based.

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<v Speaker 3>Dip or cream cheese with a touch of avocado.

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<v Speaker 1>I like that, cream cheese with a touch of avocado.

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<v Speaker 1>Thicknut vegetable oil, potato which will be being used to

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<v Speaker 1>thiket it. A little bit lemon juice to stop it

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<v Speaker 1>from going brown, some spring onion and garlic, ure salt

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<v Speaker 1>spice the city regulator's color, so they are also coloring

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<v Speaker 1>it up water preservatives. Now, the reason I'm reading you

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<v Speaker 1>that is not to say, oh my goodness, look how

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<v Speaker 1>many preservatives and additudes are in this dip. Because it

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<v Speaker 1>is a process food, you will have that. Admittedly, the

0:10:20.000 --> 0:10:22.839
<v Speaker 1>ingredient list is quite long compared to the previous dip,

0:10:22.880 --> 0:10:26.000
<v Speaker 1>which was pretty clean. But most importantly I'm just pointing

0:10:26.000 --> 0:10:28.600
<v Speaker 1>out that the most powerful ingredient on that list is

0:10:28.600 --> 0:10:31.400
<v Speaker 1>cream cheese, which is a high saturated fat product. So

0:10:31.480 --> 0:10:34.360
<v Speaker 1>if we look at the nutritionals of this per hundred grams,

0:10:34.400 --> 0:10:38.040
<v Speaker 1>it's almost thirty percent fat and almost over fifteen percent

0:10:38.080 --> 0:10:40.800
<v Speaker 1>saturated fat. So it's got five times the amount of

0:10:40.840 --> 0:10:44.439
<v Speaker 1>saturated fat is the previous hummus we've looked at, and

0:10:44.760 --> 0:10:46.520
<v Speaker 1>so it's not only much higher in fat, but it's

0:10:46.559 --> 0:10:48.720
<v Speaker 1>much higher in the worst type of fat. It does

0:10:48.760 --> 0:10:51.880
<v Speaker 1>have added sugars, So this would be a food I

0:10:51.880 --> 0:10:55.000
<v Speaker 1>would never recommend or suggest people have. If people want

0:10:55.000 --> 0:10:57.599
<v Speaker 1>to ad avocado dipley and I would say, get your avocado,

0:10:57.760 --> 0:10:59.520
<v Speaker 1>mash it up, add a little bit of chili and

0:10:59.600 --> 0:11:00.320
<v Speaker 1>lemon tree, then.

0:11:00.240 --> 0:11:00.920
<v Speaker 2>You're good to go.

0:11:01.520 --> 0:11:05.199
<v Speaker 1>So it does really pay to have a quick look

0:11:05.280 --> 0:11:07.679
<v Speaker 1>at the ingredient list of dips and see actually what

0:11:07.679 --> 0:11:10.760
<v Speaker 1>you're actually getting. If you want a vegetable based dip,

0:11:10.840 --> 0:11:13.040
<v Speaker 1>like a beetroot dip, like a capsicn dip, you want

0:11:13.080 --> 0:11:15.280
<v Speaker 1>that to be the first ingredient on that label. I

0:11:15.280 --> 0:11:17.480
<v Speaker 1>think one of my favorite Egyptian beetroot dips is like

0:11:17.559 --> 0:11:21.200
<v Speaker 1>ninety percent or more beetroot and that fat, you know,

0:11:21.320 --> 0:11:24.400
<v Speaker 1>high saturated fat food. And it's really easy to overeat because,

0:11:24.400 --> 0:11:26.839
<v Speaker 1>as we've spoken about dips, you don't just have a tablespoon.

0:11:26.880 --> 0:11:29.760
<v Speaker 2>You're going through the whole amount, so be careful.

0:11:29.800 --> 0:11:32.200
<v Speaker 1>Most I would say, out of say the top fifty

0:11:32.200 --> 0:11:35.040
<v Speaker 1>dips in supermarket, forty five of them are made of

0:11:35.040 --> 0:11:38.480
<v Speaker 1>a vegetable oil or cream cheese based, and then there's

0:11:38.520 --> 0:11:41.520
<v Speaker 1>a small handful of ones that have a vegetable base

0:11:41.640 --> 0:11:43.720
<v Speaker 1>or it is a better quality product like the homus

0:11:43.760 --> 0:11:47.280
<v Speaker 1>we've spoken about, and that's why it's, you know, a

0:11:47.360 --> 0:11:49.760
<v Speaker 1>quick and easy filler for supermarkets.

0:11:49.800 --> 0:11:50.800
<v Speaker 2>They're relatively cheap.

0:11:50.800 --> 0:11:54.000
<v Speaker 1>They're often on sale for three dollars for the big tub,

0:11:54.120 --> 0:11:56.440
<v Speaker 1>but often, as I said, you're just paying for process

0:11:56.520 --> 0:11:58.880
<v Speaker 1>vegetable oil, and I wouldn't ever spend money on that.

0:11:59.320 --> 0:12:02.280
<v Speaker 3>And this was still because it is predominantly cream cheese.

0:12:02.320 --> 0:12:04.360
<v Speaker 3>You're just eating cream cheese. And I laugh at the

0:12:05.080 --> 0:12:07.120
<v Speaker 3>per serving because if you look at the perserving, it

0:12:07.160 --> 0:12:09.000
<v Speaker 3>actually doesn't look too bad from an energy and a

0:12:09.040 --> 0:12:12.400
<v Speaker 3>calorie perspective because the serving size is ten gram Susie like,

0:12:12.480 --> 0:12:14.800
<v Speaker 3>that's miniscule. It's like what the tea spoon and a half.

0:12:14.880 --> 0:12:17.600
<v Speaker 3>Nobody's going to eat that it's crazy, and the fact

0:12:17.640 --> 0:12:19.760
<v Speaker 3>that they add color in there to add more greenness

0:12:19.760 --> 0:12:22.120
<v Speaker 3>to it to make it look more avocado like, but

0:12:22.160 --> 0:12:24.640
<v Speaker 3>the reality is that there's only seven percent avocado in

0:12:24.720 --> 0:12:27.080
<v Speaker 3>this dip. So if you guys actually like a good

0:12:27.160 --> 0:12:29.960
<v Speaker 3>quality avocado dip, and sometimes you're a bit lazy like myself,

0:12:30.000 --> 0:12:33.520
<v Speaker 3>you bit time poor. My favorite recommendation from an avocado

0:12:33.600 --> 0:12:37.600
<v Speaker 3>dip perspective is the Abella brand Susie that's like ninety

0:12:37.640 --> 0:12:39.480
<v Speaker 3>five percent avocado and it's just got a little bit

0:12:39.480 --> 0:12:40.920
<v Speaker 3>of lemon and a little bit of garlic in it,

0:12:41.000 --> 0:12:42.720
<v Speaker 3>So that one's probably the only one that I would

0:12:42.720 --> 0:12:45.720
<v Speaker 3>actually call an avocado dip. The rest of the avocado

0:12:45.760 --> 0:12:48.080
<v Speaker 3>dips on the market are basically cream cheese with a

0:12:48.120 --> 0:12:49.400
<v Speaker 3>touch of avocado in them.

0:12:49.559 --> 0:12:52.760
<v Speaker 1>Unfortunately, and really, let's be honest, cream cheese is misleading

0:12:52.760 --> 0:12:55.200
<v Speaker 1>in itself. There's not much that's cheesy in cream cheese.

0:12:55.280 --> 0:12:58.280
<v Speaker 1>Cream cheese is a massive cream like yeah, exactly, So

0:12:58.600 --> 0:13:00.480
<v Speaker 1>also keep that in mind. I often have clients ask

0:13:00.520 --> 0:13:02.760
<v Speaker 1>me about cream cheese as an alternative to chetta cheese,

0:13:02.760 --> 0:13:05.480
<v Speaker 1>and I'll say, really, it's not nutritionally like a cheese

0:13:05.480 --> 0:13:07.320
<v Speaker 1>at all. It's acting as a fat so we do

0:13:07.400 --> 0:13:09.920
<v Speaker 1>need to watch it. And it's thick and gluggy. You

0:13:09.960 --> 0:13:11.720
<v Speaker 1>can't get a small portion of it, and that's one

0:13:11.760 --> 0:13:14.000
<v Speaker 1>of the issues. It's really really easy to over eat

0:13:14.040 --> 0:13:16.760
<v Speaker 1>large volumes of saturated fat when that is one of

0:13:16.800 --> 0:13:18.800
<v Speaker 1>the key ingredients that are going in.

0:13:19.480 --> 0:13:20.400
<v Speaker 2>All right, well, leanne.

0:13:20.440 --> 0:13:23.360
<v Speaker 1>That brings us to the end of another Nutrition Couch

0:13:23.480 --> 0:13:25.640
<v Speaker 1>product wrap up for this week. I mean, if you

0:13:25.640 --> 0:13:28.199
<v Speaker 1>haven't done so already, please subscribe to have us delivered

0:13:28.200 --> 0:13:30.880
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0:13:30.920 --> 0:13:33.600
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0:13:33.600 --> 0:13:36.439
<v Speaker 1>ideas for product reviews, and we will see you for

0:13:36.559 --> 0:13:38.760
<v Speaker 1>our next product review next Wednesday morning.

0:13:39.000 --> 0:13:51.440
<v Speaker 3>Catch you guys next week.