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Speaker 1: How much sugar do you eat each day? As little

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Speaker 1: as possible, a lot more than you need, or maybe

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Speaker 1: you are not really sure, But whatever your number is,

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Speaker 1: if you are a fan of all things sweet, chances

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Speaker 1: are you know you eat a little bit too much

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Speaker 1: of the white stuff. On today's episode of The Nutrition Couch,

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Speaker 1: we have partnered with the team at Sweet to deep

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Speaker 1: dive all things sugars, including taking a closer look at

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Speaker 1: the latest in sugar replacements. Hi, I'm Susie Burrel and

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Speaker 1: I'm Liam wod and together we bring you The Nutrition Couch,

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Speaker 1: the weekly podcast that keeps you up to date on

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Speaker 1: everything you need to know in the world of nutrition,

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Speaker 1: as well as all things sugar and sugar replacements. We

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Speaker 1: are going to take a closer look at how to

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Speaker 1: keep your total intake of added sugars below what is

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Speaker 1: recommended by the World Health Organization. We have a brand

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Speaker 1: new range of sugar replacements to showcase, and our listener

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Speaker 1: question is all about healthier baking so leanne. Going back

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Speaker 1: to when I first studied nutrition in the nineties, maybe

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Speaker 1: early two thousands, it was a lot about sugar. Still,

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Speaker 1: it was about lower sugar eating, low carb eating, and

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Speaker 1: we were much more aware of it, whereas I think

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Speaker 1: in recent years the focus has been a lot more

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Speaker 1: on protein and gut health and almost to shift away

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Speaker 1: from what we shouldn't be eating, back to positive views

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Speaker 1: of nutrition, And certainly in supermarkets now we're seeing a

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Speaker 1: whole lot more low sugar products, zero type product and

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Speaker 1: certainly an area of the supermarket that has grown in

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Speaker 1: popularity is sugar replacements for baking, which we're going to

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Speaker 1: really look at today in this episode. But I thought

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Speaker 1: it was good if we get back to basics and

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Speaker 1: talk about how much sugar are we really eating in Australia.

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Speaker 1: You're going to talk in a little while about how

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Speaker 1: we get those numbers down. But why is it so

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Speaker 1: bad for us? I guess because, again going back to

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Speaker 1: the quit sugar movement, a lot of that focus was

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Speaker 1: about fructose specifically, which was kind of a mixed up

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Speaker 1: health message in general. So basically we're all things sugar.

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Speaker 1: So the most recent statistics we have in Australia, which

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Speaker 1: come from twenty twenty two and twenty twenty three, estimate

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Speaker 1: that the average Australians consume about seventy grams, or the

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Speaker 1: equivalent of twelve teaspoons of added sugars. Now, first of all,

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Speaker 1: we want to be clear that we're not talking about

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Speaker 1: naturally occurring sugars. So whenever you eat carbohydrate rich foods,

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Speaker 1: things like your starchy veggies or fruit in particular, you

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Speaker 1: will or dairy, you will consume some naturally occurring sugars.

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Speaker 1: So fructose is the sugar found in fruits, Lactose is

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Speaker 1: the one found in dairy. We're not talking about those.

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Speaker 1: We are purely talking about added sugars in the diet.

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Speaker 1: So that is the sugar in the tea and coffee,

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Speaker 1: that is the syrup in the flavored coffees. I had

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Speaker 1: a friend recently who was every time I heard her

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Speaker 1: order a coffee, she'd get vanilla, and I was thinking,

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Speaker 1: does she know that list is like pure sugar syrup?

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Speaker 1: And recently we spoke about visiting Starbucks and the syrups

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Speaker 1: that get added for the kids. It's all of the

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Speaker 1: iced teas, it's the yoa chi with all the lollies,

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Speaker 1: it's confectionery, it's cakes, biscuits, pastries. So really you can

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Speaker 1: see that unless your diet is full of unprocessed foods

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Speaker 1: and the only sweet foods you're having come from fruit.

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Speaker 1: A lot of us are consuming added sugar regularly another

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Speaker 1: onelyand sauces things like barbecue sauce, tomato sauce, marinade, so

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Speaker 1: they're sort of ways that they sneak into the diet.

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Speaker 1: But basically we're having significantly more, almost three times the

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Speaker 1: recommended amount of less than twenty five grams of added

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Speaker 1: sugars per day, so we are getting a lot now.

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Speaker 1: It's a fairly simple substance. You know, going back to

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Speaker 1: war years, sugar was added to give people more energy.

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Speaker 1: The issue, of course in modern times is that we

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Speaker 1: don't need more energy. We're less active than ever before

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Speaker 1: and we have very sedentary lifestyles, we don't burn as

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Speaker 1: many calories, and then we're still rewarding ourselves with a

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Speaker 1: lot of foods that contain these added sugars, whether it's

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Speaker 1: treat style foods or even sort of eat eating out takeaways,

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Speaker 1: and of course sugar sweat and drinks still are slipping

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Speaker 1: in via iced teas and like that. So it still

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Speaker 1: is a legitimate issue in Australia as it is around

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Speaker 1: the world. And I think because the other issues are

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Speaker 1: more prominent, we don't talk about it as much. But

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Speaker 1: what is the concern from a health perspective. Basically, high

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Speaker 1: sugar intakes are related to increases in inflammation in the body. Now,

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Speaker 1: the other key issue is that over time, high intakes

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Speaker 1: of sugar result in relatively high increases of the hormone insulin.

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Speaker 1: Insulin is a growth hormone in the body, and it

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Speaker 1: is a fat storage hormone in the body. So if

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Speaker 1: you have a routine high intake of sugars, and you

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Speaker 1: may not even realize it, but you might simply have

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Speaker 1: a coffee in the morning, which is as simple as

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Speaker 1: a chai latte or a coffee or tea with sugar.

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Speaker 1: And I did have a client recently who was still

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Speaker 1: having two or three sugars in every coffee she had,

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Speaker 1: or hot chocolates. If you're not a coffee drinker, you

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Speaker 1: might start the day like that. You might have some

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Speaker 1: sort of Bircher type musually and add some honey to it,

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Speaker 1: and then through the day you might have a couple

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Speaker 1: of biscuits at work, or someone might bake something, have

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Speaker 1: a piece of banana bread, or the kids might have

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Speaker 1: some muffins. You might then put some sweet chili sauce

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Speaker 1: on a salad at lunchtime, or and some Asian cuisine,

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Speaker 1: or have sort of a stir fry that's got a

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Speaker 1: lot of sauces through it, and then in the afternoon

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Speaker 1: you might grab a sweet drink and iced tea a

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Speaker 1: frozen yogurt with the kids, and then reward yourself with

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Speaker 1: a dessert. Now, whilst you might not be plowing extra

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Speaker 1: sugars in and eating lollies or soft drink, there's still

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Speaker 1: a fair whack of added sugars going in. And each

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Speaker 1: and every time we have that very sweet food in

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Speaker 1: our diet, you release insulin, and so high levels of

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Speaker 1: inchulin over time result in some people with insulin resistance.

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Speaker 1: But I think more so it is that drive for

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Speaker 1: more sweet food. And one thing I'll always talk to

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Speaker 1: my clients about is that try not to break the

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Speaker 1: sweet food barrier in the day, Try not to have

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Speaker 1: a sweet food in the day. The more you have,

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Speaker 1: the more you'll want. And certainly when you have more

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Speaker 1: complex sweet sensations, so ice cream with lollies in it,

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Speaker 1: or confectionery through the day, or chocolate bars with lollies,

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Speaker 1: it primes the brain to look for more and more

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Speaker 1: of that sweet stimulus, which isn't natural. It's a lot

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Speaker 1: sweeter than fruit sugar, for example, that you're having in

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Speaker 1: an apple without the fiber and things to bulk it out.

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Speaker 1: And that's why over time you'll find that you can

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Speaker 1: have more and more sweet food. You might be able

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Speaker 1: to start with a roll of chocolate and then suddenly

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Speaker 1: you can need a whole block, because you're basically programming

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Speaker 1: over time. Now, certainly there's genetic differences. Some people basically

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Speaker 1: will crave more sweet food and be more attracted to

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Speaker 1: sugars and perhaps have a genetic predisposition to something like

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Speaker 1: insulin resistance than other people, But certainly there is still

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Speaker 1: a program effect, and long term, from a health perspective,

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Speaker 1: high sugar intakes are related to an increased risk of

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Speaker 1: heart disease and increased risk of a number of types

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Speaker 1: of cancer, increased risk of general inflammation, including sea reactive

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Speaker 1: protein levels. So basically, over the course of our lifetime,

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Speaker 1: higher sugar intakes are related to a number of disease

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Speaker 1: risk because of that indirect link to inflammation, which is

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Speaker 1: closely linked to insulin response over time time, so it's

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Speaker 1: like not as simple as you have a teaspoon of

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Speaker 1: sugar in your tea and coffee and you're inflamed. But

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Speaker 1: it's the dietary patterns that we want to speak about,

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Speaker 1: and that's why when it comes to children in particular,

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Speaker 1: we want to keep them off sweet food because again,

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Speaker 1: the more of that they have early, the more they want,

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Speaker 1: and the more they get used to it. And you

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Speaker 1: may have found even yourself, if you're someone who's routinely

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Speaker 1: had sugar in your tea and coffee, if you gradually

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Speaker 1: wean down rather than going cold turkey, you can basically

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Speaker 1: desensitize yourself to it so you don't need as much

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Speaker 1: over time. So certainly there's a really strong programming effect

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Speaker 1: of added sugar and the brain. So that is why

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Speaker 1: it's a bit of a concern, and for some people

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Speaker 1: perhaps more than others, particularly if you're at high risk

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Speaker 1: of diabetes. But yeah, basically for all of us that

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Speaker 1: the less added sugar is in the diet, the better.

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Speaker 1: So I'll give just to lead in a little bit

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Speaker 1: of history on the use of sugar replacements before we

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Speaker 1: move into how do you actually get that intake below?

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Speaker 1: The World Health Organization's recommendations for less than twenty five

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Speaker 1: grams or six teaspoons of added sugar is a day,

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Speaker 1: which sounds a lotly ad, doesn't it, But it's actually

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Speaker 1: not that much in real life, is it. No, not

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Speaker 1: at all, and it's added teaspoons.

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Speaker 2: So, like you said, it's really important to note that

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Speaker 2: things like natural sugars in fruits and vegetables.

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Speaker 1: In dairy are naturally occurring. And that's fine.

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Speaker 2: That doesn't add up to what we're saying, is that

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Speaker 2: twenty five grams a day, which equates to about six

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Speaker 2: teaspoons of added sugar. But where a lot of people

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Speaker 2: get tripped up is that when they're seeing these kind

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Speaker 2: of healthy bliss balls and they've got dates and they've

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Speaker 2: got honey in it. Although that might be a natural

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Speaker 2: source of sugar, it's still sugar, and the body still

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Speaker 2: breaks it down. Whether it's organic sugar, whether it's coconut sugar,

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Speaker 2: whether it's honey, whether it's maple syrup, it's all sugar

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Speaker 2: to the body, and too much of it overall can

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Speaker 2: increase our risk of different types of chronic diseases, our

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Speaker 2: weight and then increased risk of things like fatty liver,

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Speaker 2: type two diabetes, and of course even simple things like

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Speaker 2: tooth decay, and I certainly I have a handful of

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Speaker 2: friends at the moment, Susie with small children who are

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Speaker 2: on the weight lists for the public health dentists because

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Speaker 2: they literally need tea pulled and stuff because they've had,

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Speaker 2: you know, bottles of milk in bed and they haven't

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Speaker 2: brushed their teeth or they've fallen asleep, but the bottle

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Speaker 2: of milk. They've had fruit juice for breakfast every morning,

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Speaker 2: They've had a lot of fruits throughout the day. Then

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Speaker 2: they've also had the little treats and stuff that add in,

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Speaker 2: like the yogurts, the sweetened children's yogurts, even things like

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Speaker 2: frozen yogurt we naturally think is healthier, but still contains

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Speaker 2: quite a lot of sugar. So there is a bulk

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Speaker 2: of added sugar going into the diet, but also a

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Speaker 2: lot of natural sugar, particularly in young children's and children's

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Speaker 2: diets as well. So the whole load of sugar overall matters.

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Speaker 2: But we are more specifically talking about the added sugar

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Speaker 2: in your day. But if you're also getting a lot

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Speaker 2: of natural sugar in, you can see how that issue

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Speaker 2: might be compounded over time. And while there are a

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Speaker 2: lot of young children in particular, needing dental work for

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Speaker 2: tooth decay is becoming more and more of an issue.

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Speaker 1: True, a lot of my boy's friends have got dental

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Speaker 1: issues already in cavities because they've been exposed. You write

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Speaker 1: to milks, but juices even perceived as being healthier, and

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Speaker 1: then just a lot of kids snack food, you know,

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Speaker 1: things like Oreo cookies, tiny Ta, these foods that are

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Speaker 1: still marketed to children, or even that kind of sticky

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Speaker 1: fruit like the concentrated fruit roots straps and sweet gummies

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Speaker 1: and things which did around on the teeth. So certainly

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Speaker 1: still a big issue for our kids, even though you'd

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Speaker 1: think in this day and age perhaps not so. A

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Speaker 1: little bit of history before I hand over to you

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Speaker 1: about how to get your sugar intake way down and

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Speaker 1: rip those benefits long term. I think another motivating thing

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Speaker 1: can be because sugar ages our cells. If anyone's ever

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Speaker 1: listened to the Glucose Goddess, you'll know that it's basically

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Speaker 1: the aging of cells is linked to high sugar intakes

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Speaker 1: as well, So certainly not good for our looks as

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Speaker 1: we get older, if that's motivating as well. But going

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Speaker 1: back to when we first started looking at sugar replacements

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Speaker 1: because you know, going back to the days of full

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Speaker 1: strength soft drink where nine tea spoons of sugar per

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Speaker 1: can was fairly standard, back into you know, I saw

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Speaker 1: a picture of JFK. Junior the other day drinking coke

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Speaker 1: in the nineteen fifties, so you know, went back to

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Speaker 1: when we started manufacturing those kind of foods. So the

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Speaker 1: first lot of sugar replacements were artificial sweetness, so the

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Speaker 1: good old diet coke and tab if you're old enough

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Speaker 1: to remember that in the day, and they were about

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Speaker 1: two hundred times sweeter than sugar itself, so really program

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Speaker 1: people to look for that very sweet, kind of acidic

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Speaker 1: flavor that's still present in soft drinks today. Then we

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Speaker 1: had the sugar alcohols, which is the manatol sorbitole, and

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Speaker 1: they're still used in things like extra chewing gum today.

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Speaker 1: They move through the digestive track undigested. They can cause

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Speaker 1: bloating in some people, but they're relatively sweet with zero

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Speaker 1: calorie load. More recently we've had the erythrotol and xylotol,

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Speaker 1: and they're certainly available as sugar replacements, particularly for teen

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Speaker 1: coffee and supermarkets, and that was when roughly we started

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Speaker 1: with stevir as a natural plant alternative which was regarded

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Speaker 1: as a preferable sweetener, and then in since twenty nineteen, Lecanto,

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Speaker 1: which is a Japanese company, launched monk fruit as another

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Speaker 1: natural sweeterer. So it's a real evolution of time in

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Speaker 1: terms of how do we get things tasting as natural

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Speaker 1: as possible working well in baked goods, some people will

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Speaker 1: say they don't like an aftertaste of stevr. In our

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Speaker 1: own designbi dietian range, we do use stevia, and you know,

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Speaker 1: there's pros and cons of that. If people like things

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Speaker 1: that are quite sweet, they tend to like it, whereas

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Speaker 1: some people find it has a little bit of an

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Speaker 1: after taste. So basically, producers are constantly looking at new

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Speaker 1: alternatives to give us all the flavor and taste of

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Speaker 1: sugar without the calories because few of us need that

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Speaker 1: but still perhaps like to enjoy sweet food. So I

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Speaker 1: thought a little bit of history was relevant. But Leanne,

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Speaker 1: how do you get it? Because the World Health Organization

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Speaker 1: says that most we should have twenty five grams of

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Speaker 1: added per day, which sounds a lot really not. What

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Speaker 1: are some advice for listeners, how do we check how

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Speaker 1: much you're having and then how do we get it

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Speaker 1: down to that amount per day?

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Speaker 2: Yeah, so that twenty five grams a day is about

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Speaker 2: sixty spoons. That should equate to about ten percent of

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Speaker 2: total energy intake between five and ten. The average straying

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Speaker 2: at the moment, compared to the most recent data we have,

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Speaker 2: is consuming about twelve to fifteen grams of added sugar.

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Speaker 1: Through their diets. So we are double, if not more,

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Speaker 1: what we should.

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Speaker 2: Would be when it comes to added sugars. So, like

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Speaker 2: we mentioned, it doesn't target natural sugars. So I'm not

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Speaker 2: stressed of the client's adding an extra carrot or a

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Speaker 2: bit more sweet potato into their dinner. I'm not stressed

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Speaker 2: of they're like, I'm really hungry, Can I have an

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Speaker 2: extra piece of fruit today? Yes, it is still considered sugar,

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Speaker 2: but it is more of that natural type of sugar,

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Speaker 2: and it's really the added sugars we want to focus on,

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Speaker 2: although both matter. When you've got the added sugars, it's

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Speaker 2: typically not like you're just adding Some people do add

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Speaker 2: it to tea coffee, but often it's in the bake goods.

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Speaker 2: It's in the biscuits, it's in the museley bars, it's

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Speaker 2: in the cereals, so there's a level of processing to

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Speaker 2: that food as well, and I think that's where a

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Speaker 2: lot of the sugar and inflammation risk comes from, is

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Speaker 2: that it's the level of processing or the degree of processing,

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Speaker 2: which is why we're not too stressed about natural sugars.

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Speaker 2: It's more those added sugars we want to limit, and

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Speaker 2: that's why the Well Health Organization has pretty specific guidelines

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Speaker 2: around how much added sugar go into the diet. So

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Speaker 2: it is in things that you would naturally think about,

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Speaker 2: like of course lollies, in biscuits and soft drinks, but

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Speaker 2: I think a few of the big things were where

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Speaker 2: it's hidden, or it's not talked about as much, or

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Speaker 2: the awareness isn't. There are things like flavored yogurts, different sauces,

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Speaker 2: particularly like Susie mentioned, the barbecue sauces, the marinades, the

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Speaker 2: sweet chili sauces, a lot of different types of musley bars,

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Speaker 2: and even protein bars as well. A lot of our

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Speaker 2: bakery baked items, Like you might go to the bakery

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Speaker 2: and pick up a caramel slice or an almond glissande,

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Speaker 2: and you just you kind of realize that it's sweet,

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Speaker 2: but you don't really realize that that contributes to your

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Speaker 2: total added sugar intake.

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Speaker 1: For the day.

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Speaker 2: And I think some of the research is really strong

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Speaker 2: that shows that lowering that added sugar risk in your

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Speaker 2: diet can help to reduce things like obviously weight gain

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Speaker 2: and obesity, but also things like fatty liver, type two diabetes,

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Speaker 2: heart disease, and like we mentioned, tooth decay, because you know,

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Speaker 2: a trip to the dentist is not inexpensive, and then

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Speaker 2: if you need dental work on top of that.

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Speaker 1: I've got friends who, you know, they just kind of afforded.

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Speaker 2: I've had a friend who got quoted eight thousand dollars

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Speaker 2: for her son's dental bill and they can't afford it.

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Speaker 2: So they're on the weight list and it's like two

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Speaker 2: or three years or something for him to be able

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Speaker 2: to have his dental work done. And that just goes

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Speaker 2: to show you how many small children are experiencing issues

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Speaker 2: with two decay because that weight list is two to

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Speaker 2: three years long.

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Speaker 1: It's crazy.

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Speaker 2: And then, of course, from a women's health perspective, less

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Speaker 2: sugar in the diet, particularly added sugar, genuinely means more

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Speaker 2: stable energy levels, better stable mood, particularly for women that

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Speaker 2: are more prone to things like PMS or quite large

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Speaker 2: dips and drops in their blood sugar levels as well,

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Speaker 2: or what some might describe as like a blood sugar

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Speaker 2: crash at say two PM. So it is really important.

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Speaker 2: It does matter, and like we said, it can kind

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Speaker 2: of sneak in through different foods. A lot of different

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Speaker 2: foods that have that health halo effect so they're perceived

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Speaker 2: as being healthier. They might have more whole food based ingredients,

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Speaker 2: but for example, a blissful that the first ingredient is dates,

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Speaker 2: or amusing bar where a second ingredient is honey, Some kombuuchas,

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Speaker 2: and some soft drinks, even the better types natural say

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Speaker 2: cold press juices can contain a lot of added sugar.

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Speaker 2: Granolas and muslis depending on the brand, can also contain

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Speaker 2: upwards of ten rams of added sugar. Flavored yogurts we've mentioned,

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Speaker 2: and some protein bars as well, although I will say

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Speaker 2: a lot of protein bars do use sweetness, but those

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Speaker 2: ones a big one, salad dressings, condiments, flavored milks, and

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Speaker 2: flavored coffees. I think it's the weather starts to warm up,

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Speaker 2: where coming into spring, the ice coffee is the ice

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Speaker 2: lattes and making a comeback a big one I've seen lately, Susie,

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Speaker 2: is the MATCHA trent like MATCHA traditionally, Like the first

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Speaker 2: time I tried MATCHA, I was like, oh, I don't

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Speaker 2: like that at all.

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Speaker 1: It's almost bitter. That is true traditional MATCHA.

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Speaker 2: Most MATCHA that you're getting the beautiful MATCHA lates and

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Speaker 2: the match of ice cream. Most of that has a

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Speaker 2: lot of added sugar, a lot of added syrup in it.

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Speaker 2: So if you're drinking your MATCHA latte and it's delicious,

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Speaker 2: chances are you've got a sugar sweetened milk in there

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Speaker 2: and or a sugar sweeten syrup in there to make

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Speaker 2: that delicious. And then, of course, like Susie mentioned, a

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Speaker 2: coffee order, a mockot with a little bit of hazelnut

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Speaker 2: syrup or something can have uputs of twenty grams of

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Speaker 2: sugar in it.

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Speaker 1: So how do we stay.

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Speaker 2: Under twenty five grams a day? Practically? Starting with yogurt,

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Speaker 2: because that's something that I've recommend a lot of the

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Speaker 2: times to my clients. Sticking to something like a natural

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Speaker 2: Greek or a plainer type yogurt and using a bit

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Speaker 2: of berries or something to flavor that because berries are

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Speaker 2: quite a low sugar fruit and a little sprinkle of cinnamon,

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Speaker 2: which can you have some really great benefits for blood

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Speaker 2: sugar levels. So a natural based plain yogurt over flavored yogurt,

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Speaker 2: sticking to more handful of nuts and a piece of

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Speaker 2: fruit versus a sweet and musley bar with your coffee order,

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Speaker 2: making sure that it's a plain coffee. If you're someone

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Speaker 2: that likes the mokka, the frappee, the hazel nut latte,

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Speaker 2: that is more a treat style, dessert.

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Speaker 1: Type of coffee.

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Speaker 2: Or often say to my clients, if you can't drink

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Speaker 2: coffee black, you don't like coffee like that's.

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Speaker 1: A dessert order. If you need the whip cream.

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Speaker 2: On top, and he added latte like, you can have

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Speaker 2: it like that, but you need to think of that

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Speaker 2: as more of a treat style option, not your standard coffee.

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Speaker 2: Because I can promise you that if you're a tired

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Speaker 2: mum and you're running of three hours sleep, you will

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Speaker 2: drink your coffee black if that's what you need to

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Speaker 2: do to get you through the day, and that shows

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Speaker 2: me that you need the caffeine.

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Speaker 1: You don't need all of the sugar associated with it.

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Speaker 2: But I think it's sort of combined now that we

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Speaker 2: need the caffeine pick me up and also the added

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Speaker 2: sugar in there. And that's a real Western trend where

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Speaker 2: if you go through most traditional places in Europe, you'll

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Speaker 2: have a hard time even getting added milk to your coffee,

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Speaker 2: let alone getting added sugar and syrups and that sort

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Speaker 2: of thing. Like I couldn't even get a standard latte

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Speaker 2: in most places that I went in Europe. Grantually, I

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00:18:18,320 --> 00:18:21,520
Speaker 2: haven't been for probably nearly ten years, but I remember

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Speaker 2: just getting like a just a shot of coffee, like

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Speaker 2: just an expresso. That's how most places throughout Europe will

393
00:18:26,320 --> 00:18:28,399
Speaker 2: just do your coffee. But Australians and a lot of

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Speaker 2: Americans have adapted that to almost be like desserts. We've

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Speaker 2: got massive sizes, we've got sweetened milks or sweetened plant milks.

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Speaker 2: So I think the coffee the match to lattes. The

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Speaker 2: frape's that is a big one. Where it sneaks in

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Speaker 2: smoothies and juices is another big one where it sneaks

399
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Speaker 2: in quite a lot and other types of you know,

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Speaker 2: cold breast juices, that kind of thing like even a

401
00:18:47,680 --> 00:18:50,880
Speaker 2: banana smoothie in a cafe. A, the size is enormous,

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00:18:50,920 --> 00:18:52,760
Speaker 2: and B you can have upwards of ten to twenty

403
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Speaker 2: grams of added sugar in that. By the time you

404
00:18:54,920 --> 00:18:56,919
Speaker 2: add the fruit, you've got the milk. If it's a

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00:18:56,920 --> 00:18:59,600
Speaker 2: plant based milk, it will often be a sugar added

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Speaker 2: plant bas milk, and then they're probably blending some form

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00:19:02,240 --> 00:19:04,360
Speaker 2: of honey or syrup through that as well to get

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Speaker 2: a really nice sweet taste. And on your nutrition labels,

409
00:19:07,640 --> 00:19:11,080
Speaker 2: looking for less than five grams of sugar per hundred grams.

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Speaker 2: So when you look at a nutrition label, typically you

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Speaker 2: look at the per serve option, but when you're comparing

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Speaker 2: labels against each other, like you've got three boxes of

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00:19:19,280 --> 00:19:21,760
Speaker 2: Muse bars or a couple of boxes of say granola

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Speaker 2: to compare, look at the per one hundred gram column

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Speaker 2: and try to choose an option with less than five

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Speaker 2: grams of sugar perserve. That's quite a practical tip in

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Speaker 2: terms of actively trying to stay under that twenty five

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Speaker 2: grams of added sugary day.

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Speaker 1: Yeah, I was going to say, if I'm looking at

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Speaker 1: process food, so you do want to biscuit or a

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00:19:40,760 --> 00:19:44,040
Speaker 1: sauce or a marinade. I'm looking for about less than

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00:19:44,080 --> 00:19:47,320
Speaker 1: five grams of sugar per serve. Now I think I

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Speaker 1: agree looking for one hundred grams is comparable. But if

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Speaker 1: you're sort of counting, like in a cereal for example,

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Speaker 1: that does have a bit of sweetness, keep in mind

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Speaker 1: that a tea spoon of sugar or honey has got

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Speaker 1: over five grams in it. If you're adding it to

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Speaker 1: plain oats, I'll be looking at less than five grams

429
00:20:01,160 --> 00:20:04,119
Speaker 1: of added sugars perserved. But as an example, I was

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Speaker 1: looking in bullies at the baked goods for kids, so

431
00:20:06,880 --> 00:20:08,720
Speaker 1: you might go after school and get them a finger

432
00:20:08,760 --> 00:20:11,800
Speaker 1: barn or a donut, or a cupcake or a muffin,

433
00:20:12,400 --> 00:20:16,159
Speaker 1: and the flavored I think cupcakes at Woolies and Coals

434
00:20:16,160 --> 00:20:19,119
Speaker 1: are the same. They had over twenty grams of sugar

435
00:20:19,160 --> 00:20:22,680
Speaker 1: in like a single kid's sized muffin. So yeah, keeping

436
00:20:22,680 --> 00:20:24,639
Speaker 1: in mind in Australia, it's a lot of those baked

437
00:20:24,720 --> 00:20:27,480
Speaker 1: goods that we enjoy, the banana bread which is regarded

438
00:20:27,520 --> 00:20:31,159
Speaker 1: as relatively healthy, cupcakes for kids, a donut, they're the

439
00:20:31,160 --> 00:20:33,360
Speaker 1: ones that have got that twenty to thirty grams per serve,

440
00:20:33,440 --> 00:20:35,720
Speaker 1: which is basically more added sugars than you need in

441
00:20:35,760 --> 00:20:37,120
Speaker 1: an entire day.

442
00:20:37,880 --> 00:20:39,880
Speaker 2: Yeah, And probably another big one again is the weather

443
00:20:39,920 --> 00:20:42,919
Speaker 2: warms up. Other slushies, Oh, I hate what are those

444
00:20:42,920 --> 00:20:43,640
Speaker 2: seven eleven ones?

445
00:20:43,880 --> 00:20:46,800
Speaker 1: Terrible? They might probably the most hated food. I have

446
00:20:46,840 --> 00:20:49,359
Speaker 1: to say to the kids, absolutely not. It's like sixty

447
00:20:49,400 --> 00:20:51,520
Speaker 1: to eighty grams of sugar in those. It's just terra

448
00:20:51,640 --> 00:20:54,960
Speaker 1: plus all the artificial sweater and colors eyeballs. That's a

449
00:20:55,000 --> 00:20:56,040
Speaker 1: big health halo as well.

450
00:20:56,080 --> 00:20:58,800
Speaker 2: A lot of the traditional cafe based of cyeballs are huge,

451
00:20:58,880 --> 00:21:00,919
Speaker 2: huge amounts of sugar. But we were at the markets

452
00:21:00,920 --> 00:21:03,080
Speaker 2: on the weekend. We were down in Lovely Potsville. It

453
00:21:03,160 --> 00:21:04,960
Speaker 2: was just really hot. The kids at church through their water.

454
00:21:05,000 --> 00:21:06,840
Speaker 2: We scooted the whole way down there. We've been scooting

455
00:21:06,840 --> 00:21:08,760
Speaker 2: for about forty five minutes, and the kids were like hot,

456
00:21:08,800 --> 00:21:09,520
Speaker 2: they wanted to drink.

457
00:21:09,560 --> 00:21:10,480
Speaker 1: We'd run out of water.

458
00:21:10,760 --> 00:21:12,800
Speaker 2: And there was a lemonade stand and often I wouldn't

459
00:21:12,800 --> 00:21:15,000
Speaker 2: get that, and it had a big sign saying low

460
00:21:15,000 --> 00:21:17,119
Speaker 2: sugar lemonade. And I just bought one cup and we

461
00:21:17,160 --> 00:21:19,000
Speaker 2: all sort of sipped on there and it was more

462
00:21:19,040 --> 00:21:20,800
Speaker 2: tart than it was sweet, and I was like, that's

463
00:21:20,840 --> 00:21:23,400
Speaker 2: really quite surprising and refreshing. So we got another cup

464
00:21:23,400 --> 00:21:25,359
Speaker 2: to share, and as we came around the corner at

465
00:21:25,359 --> 00:21:27,480
Speaker 2: the market, so they were all of these frozen like

466
00:21:27,560 --> 00:21:30,720
Speaker 2: slushy things, and literally I looked around in every single kid,

467
00:21:30,840 --> 00:21:33,840
Speaker 2: not only is it heavily the color like, it was blue,

468
00:21:33,880 --> 00:21:36,480
Speaker 2: it was red, it was purple, Like that's got to

469
00:21:36,520 --> 00:21:38,520
Speaker 2: be some sort of artificial color added as it.

470
00:21:38,440 --> 00:21:40,959
Speaker 1: Is here and then it's basically just ice and sugar.

471
00:21:41,160 --> 00:21:43,760
Speaker 2: And every single kid out of slushy in markets turn around,

472
00:21:43,760 --> 00:21:45,280
Speaker 2: they were like, we want and I was like, don't

473
00:21:45,280 --> 00:21:47,040
Speaker 2: even think about it. We're like, we're happy without low

474
00:21:47,040 --> 00:21:49,680
Speaker 2: sugar lemonade that sticked in that. Yeah, but yeah, the

475
00:21:49,760 --> 00:21:52,280
Speaker 2: slushi is are big ones, particularly in Australia in summer

476
00:21:52,320 --> 00:21:54,119
Speaker 2: because it does get quite warm in some areas. So

477
00:21:54,119 --> 00:21:55,960
Speaker 2: we're not saying you can't have them, but just be

478
00:21:56,080 --> 00:21:58,600
Speaker 2: really mindful of just the size of them. Like even

479
00:21:58,600 --> 00:22:00,719
Speaker 2: the smallest cup at the seven eleven when you go

480
00:22:00,760 --> 00:22:03,440
Speaker 2: get a slushy, even that in itself is an enormous

481
00:22:03,440 --> 00:22:04,359
Speaker 2: portion for a kid.

482
00:22:05,119 --> 00:22:08,000
Speaker 1: True, True, Tue True, Which leads us to our the

483
00:22:08,040 --> 00:22:10,000
Speaker 1: main topic we're here to talk about today. Because we

484
00:22:10,040 --> 00:22:13,480
Speaker 1: have partnered with the teammate sweet which is a new

485
00:22:13,840 --> 00:22:17,560
Speaker 1: range of natural sweeteners which are using a very special

486
00:22:17,760 --> 00:22:20,520
Speaker 1: ingredient that is new to the food supply land and

487
00:22:20,600 --> 00:22:23,800
Speaker 1: it is right up your alley because the base of

488
00:22:23,840 --> 00:22:27,520
Speaker 1: these new baking replacement products in which you can find

489
00:22:27,560 --> 00:22:31,480
Speaker 1: in Woolworths in the baking section, is a new form

490
00:22:31,800 --> 00:22:38,040
Speaker 1: of natural sweetener called alulos allulose and very new because

491
00:22:38,080 --> 00:22:40,520
Speaker 1: we hadn't heard it before. I hadn't heard of it,

492
00:22:40,600 --> 00:22:45,119
Speaker 1: and some really exciting new research emerging about this molecule

493
00:22:45,640 --> 00:22:48,159
Speaker 1: as a low sugar alternative which is being used in

494
00:22:48,200 --> 00:22:49,760
Speaker 1: these new range which will take you through in a

495
00:22:49,760 --> 00:22:52,320
Speaker 1: sec But phillis in first of all, leanne, what is

496
00:22:52,400 --> 00:22:55,400
Speaker 1: allulos and why are we interested in it as dieticians?

497
00:22:55,920 --> 00:22:58,240
Speaker 2: Yeah, so our little is did very much pick up

498
00:22:58,240 --> 00:22:59,919
Speaker 2: when we heard about this, because you're right, it is

499
00:23:00,119 --> 00:23:03,000
Speaker 2: very new for Zans approved it back in twenty twenty

500
00:23:03,000 --> 00:23:06,440
Speaker 2: four as a new novel food, so it is quite

501
00:23:06,480 --> 00:23:10,800
Speaker 2: a rarer lower sugar, sorry, lower calorie sugar basically, so

502
00:23:10,840 --> 00:23:13,280
Speaker 2: it's basically zero sugar. But I don't think we're technically

503
00:23:13,280 --> 00:23:15,600
Speaker 2: allowed to say that in Australia even though there's basically

504
00:23:15,600 --> 00:23:18,320
Speaker 2: no sugar in a serve, so it's found naturally in

505
00:23:18,400 --> 00:23:21,119
Speaker 2: really small quantities and things like fruits such as figs

506
00:23:21,160 --> 00:23:25,199
Speaker 2: and raisins as well. And then commercially sweet auryelos is

507
00:23:25,240 --> 00:23:28,639
Speaker 2: made using Queensland sugar cane and then that's then turned

508
00:23:28,640 --> 00:23:32,000
Speaker 2: into fructose syrup and non gmo enzyme is added to

509
00:23:32,040 --> 00:23:34,520
Speaker 2: it and that turns it into a yelow syrup and

510
00:23:34,560 --> 00:23:37,800
Speaker 2: then they convert that into crystals that look and taste

511
00:23:37,840 --> 00:23:41,280
Speaker 2: like sugar. So taste and texture wise, it tastes about

512
00:23:41,320 --> 00:23:44,880
Speaker 2: seventy percent as sweet as table sugar, but it has

513
00:23:44,920 --> 00:23:49,360
Speaker 2: the same bulk and mouthfeel and browning and caramelization properties

514
00:23:49,440 --> 00:23:52,160
Speaker 2: as sugar, so it makes it a really, I guess

515
00:23:52,160 --> 00:23:55,760
Speaker 2: like convenient and versatile one for one sugar subsit So

516
00:23:55,760 --> 00:23:57,640
Speaker 2: if you're making a recipe and it's got a cup

517
00:23:57,640 --> 00:24:00,439
Speaker 2: of sugar, you could substitute that one is one for

518
00:24:00,480 --> 00:24:04,399
Speaker 2: a cup of alulos and still get the same you know, bulk, mouthfeel,

519
00:24:04,600 --> 00:24:07,440
Speaker 2: caramelization of the product that you're making, for example, if

520
00:24:07,440 --> 00:24:10,680
Speaker 2: you're making a banana bread. And then calorie wise, it's

521
00:24:10,760 --> 00:24:14,520
Speaker 2: exceptionally low calorie, so aulos has about point two to

522
00:24:14,680 --> 00:24:18,040
Speaker 2: point four calories per gram, so it's got about ninety

523
00:24:18,080 --> 00:24:21,920
Speaker 2: percent fewer calories compared to sugar, which has roughly four

524
00:24:22,000 --> 00:24:25,679
Speaker 2: calories per gram, and that's because it's mostly absorbed but

525
00:24:25,760 --> 00:24:29,679
Speaker 2: not metabolized, and it's excluded largely unchanged. So it is

526
00:24:29,800 --> 00:24:32,080
Speaker 2: really good for people that have issues with like blood

527
00:24:32,080 --> 00:24:36,480
Speaker 2: sugar regulation, insulin resistance, diabetes, And because it has about

528
00:24:36,520 --> 00:24:39,760
Speaker 2: seventy percent of the sweetness of natural sugar, it is

529
00:24:39,800 --> 00:24:42,479
Speaker 2: a really great option for baking and cooking.

530
00:24:42,800 --> 00:24:44,359
Speaker 1: And then so as I mentioned the impacts on.

531
00:24:44,359 --> 00:24:48,000
Speaker 2: Blood sugar levels, it basically has a glycemic index of zero,

532
00:24:48,080 --> 00:24:51,280
Speaker 2: so aulois doesn't raise blood sugar or insulin levels at all.

533
00:24:51,480 --> 00:24:54,040
Speaker 2: And some studies even suggest that it may help to

534
00:24:54,119 --> 00:24:57,479
Speaker 2: reduce the post meal blood sugar spike, which we know

535
00:24:57,600 --> 00:24:59,879
Speaker 2: can be very very helpful for people with or without

536
00:25:00,080 --> 00:25:02,840
Speaker 2: diabetes as well. And then you would naturally think from

537
00:25:02,840 --> 00:25:06,240
Speaker 2: like a weight management perspective, because it's so low calorie,

538
00:25:06,359 --> 00:25:08,600
Speaker 2: if you substitute, say a cup of sugar in baking

539
00:25:08,600 --> 00:25:11,119
Speaker 2: with a cup of aulos, this will help to reduce

540
00:25:11,160 --> 00:25:13,760
Speaker 2: the overall calorie load of things as well. And there

541
00:25:13,760 --> 00:25:16,520
Speaker 2: were certainly some studies there was a randomized control trial

542
00:25:16,920 --> 00:25:19,920
Speaker 2: with Korean adults and that has shown reductions in body

543
00:25:19,960 --> 00:25:23,480
Speaker 2: fat and visceral fat as well when they substituted normal

544
00:25:23,600 --> 00:25:27,240
Speaker 2: sugar or even higher calorie sweetness using aulos as well.

545
00:25:27,320 --> 00:25:30,000
Speaker 2: So there's been some studies showing your weight management benefit

546
00:25:30,080 --> 00:25:31,840
Speaker 2: as well. Of course there's going to be a dental

547
00:25:31,840 --> 00:25:35,240
Speaker 2: health benefit. Like we said, sugar feeds cavity causing bacteria.

548
00:25:35,359 --> 00:25:38,040
Speaker 2: Aelos doesn't do that either. And then we've got some

549
00:25:38,160 --> 00:25:41,560
Speaker 2: versatility from a cooking perspective. There's a couple of different

550
00:25:41,560 --> 00:25:43,399
Speaker 2: types of alos sous. You will run through that in

551
00:25:43,440 --> 00:25:46,000
Speaker 2: a second, but it really does cook and bake well.

552
00:25:46,040 --> 00:25:48,080
Speaker 2: And even if you're adding it to frozen desserts, you're

553
00:25:48,080 --> 00:25:51,040
Speaker 2: making your own homemade yogurts or homemade ice creams, there's

554
00:25:51,080 --> 00:25:53,880
Speaker 2: options for that as well. And like we said, alos

555
00:25:53,960 --> 00:25:56,600
Speaker 2: is very safe for consumption in Australia. It was approved

556
00:25:56,640 --> 00:25:59,680
Speaker 2: by Phizan's, which is our food standards body. It stands

557
00:25:59,680 --> 00:26:02,200
Speaker 2: for Food Standards Australia and New Zealand and it was

558
00:26:02,240 --> 00:26:05,040
Speaker 2: approved as a novel food back in twenty twenty four.

559
00:26:05,200 --> 00:26:08,240
Speaker 2: But I will say, like most things in life, too

560
00:26:08,280 --> 00:26:10,760
Speaker 2: much of anything is not a good thing. So consuming

561
00:26:11,040 --> 00:26:14,159
Speaker 2: huge quantities or portions of anything is not great and

562
00:26:14,240 --> 00:26:16,879
Speaker 2: alos is the same. It may cause some gi I

563
00:26:16,880 --> 00:26:20,600
Speaker 2: guess upsets in some people bloating, nausea, diarrhea if consumed

564
00:26:20,640 --> 00:26:24,240
Speaker 2: in excessive consumption. So moderation, like everything in life, is key,

565
00:26:24,680 --> 00:26:27,080
Speaker 2: but I think small amounts in baking, if you still

566
00:26:27,080 --> 00:26:29,119
Speaker 2: sweeten your tea and coffee, that kind of thing, it

567
00:26:29,160 --> 00:26:32,240
Speaker 2: can be a really handy substitute with some potential health

568
00:26:32,280 --> 00:26:33,200
Speaker 2: benefits as well.

569
00:26:33,680 --> 00:26:36,439
Speaker 1: True, true, And I think the other exciting piece of

570
00:26:36,480 --> 00:26:40,160
Speaker 1: research is there's some suggestion or evidence that it changes

571
00:26:40,280 --> 00:26:43,720
Speaker 1: the way it distends into the digestive system, appears to

572
00:26:43,760 --> 00:26:48,680
Speaker 1: have a similar effect on the golp hormones, which appears

573
00:26:48,720 --> 00:26:52,040
Speaker 1: to enhance satiety and give a feeling of fullness. So

574
00:26:52,119 --> 00:26:54,600
Speaker 1: I think we will see more research into the gut

575
00:26:54,640 --> 00:26:58,400
Speaker 1: related benefits that come from that fullness sensation in using

576
00:26:58,440 --> 00:27:01,760
Speaker 1: this as a sweetenural turn. But that leads us to

577
00:27:01,840 --> 00:27:03,840
Speaker 1: our product review of the week, where we are going

578
00:27:03,880 --> 00:27:07,080
Speaker 1: to take you through the range, so the sweet range,

579
00:27:07,119 --> 00:27:11,480
Speaker 1: and we keep saying sweet because it's spelt sawet, so

580
00:27:11,520 --> 00:27:14,080
Speaker 1: it's a little bit of a play and you find

581
00:27:14,080 --> 00:27:16,399
Speaker 1: it only in Woolworth at the moment. So head to

582
00:27:16,440 --> 00:27:19,920
Speaker 1: the baking section there, and we've got three individual products

583
00:27:19,920 --> 00:27:23,240
Speaker 1: which have a base of at the new sweetener allulose,

584
00:27:24,880 --> 00:27:27,639
Speaker 1: and have different roles in baking. Now, I probably not

585
00:27:27,720 --> 00:27:29,760
Speaker 1: as much now my boys are older, but certainly when

586
00:27:29,760 --> 00:27:31,160
Speaker 1: I had a bit more time when they were small,

587
00:27:31,600 --> 00:27:35,720
Speaker 1: I am a keen baker and I frequently used monk

588
00:27:35,760 --> 00:27:38,680
Speaker 1: fruit sweetener with lecanto was my go to. I really

589
00:27:38,920 --> 00:27:43,359
Speaker 1: found them very effective in maintaining the consistency of baked goods.

590
00:27:43,359 --> 00:27:45,919
Speaker 1: So this is sort of an extension on this range

591
00:27:45,960 --> 00:27:49,120
Speaker 1: now using this new range of sweetened products. So I'm

592
00:27:49,119 --> 00:27:51,400
Speaker 1: going to take you through three of them. We've got

593
00:27:51,400 --> 00:27:54,040
Speaker 1: three different I wouldn't say they're all baking because there's

594
00:27:54,040 --> 00:27:57,960
Speaker 1: different options. So there is a baking product which is

595
00:27:57,960 --> 00:28:00,960
Speaker 1: the sweet baking al you lose natch sweet Now. Now

596
00:28:01,080 --> 00:28:04,840
Speaker 1: this one has a mix of monk fruit and erythrotol. Now,

597
00:28:04,960 --> 00:28:08,119
Speaker 1: this product, in particular is when you want a browning

598
00:28:08,119 --> 00:28:10,639
Speaker 1: effect in your food. So if you're making muffins or

599
00:28:10,640 --> 00:28:15,359
Speaker 1: banana bread and you want that beautiful caramelized type response,

600
00:28:15,720 --> 00:28:18,280
Speaker 1: that is a product that has been made for that

601
00:28:18,400 --> 00:28:21,399
Speaker 1: kind of baked good. And then there is a pure

602
00:28:21,640 --> 00:28:24,240
Speaker 1: one hundred percent pink alulos and that is one that

603
00:28:24,280 --> 00:28:27,280
Speaker 1: you could literally replace sugar in anything, but specifically you

604
00:28:27,320 --> 00:28:30,240
Speaker 1: can also use it in an ice good, so anything

605
00:28:30,280 --> 00:28:33,480
Speaker 1: that would be like a frozen yogurt or cold baked

606
00:28:33,520 --> 00:28:36,280
Speaker 1: desserts as well as it woke Chris, it will give

607
00:28:36,320 --> 00:28:39,600
Speaker 1: you a better response with the colder products compared to

608
00:28:39,600 --> 00:28:41,800
Speaker 1: a baking and putting it in the oven under temperature.

609
00:28:42,320 --> 00:28:44,400
Speaker 1: And then the product that I secretly actually like the

610
00:28:44,440 --> 00:28:48,040
Speaker 1: mostly in is this liquid version because that is a

611
00:28:48,080 --> 00:28:51,680
Speaker 1: pure allulose syrup, and I think that when it comes

612
00:28:51,680 --> 00:28:55,000
Speaker 1: to people who enjoy syrups in their oats in the morning,

613
00:28:55,560 --> 00:28:58,920
Speaker 1: in with their yogurt, or my clients who do enjoy

614
00:28:59,080 --> 00:29:01,960
Speaker 1: adding sugar to their tea or coffee, this is a

615
00:29:02,000 --> 00:29:04,920
Speaker 1: no brainer as a replacement. And because it's a liquid,

616
00:29:05,400 --> 00:29:08,040
Speaker 1: it will mix in very well even in baked goods

617
00:29:08,040 --> 00:29:09,880
Speaker 1: as well. So actually I'm a big fan of that

618
00:29:10,160 --> 00:29:12,360
Speaker 1: because you don't get the need to mix in in

619
00:29:12,400 --> 00:29:14,560
Speaker 1: as much as you do, and it's just an alternative

620
00:29:14,600 --> 00:29:17,600
Speaker 1: as a liquid that you can cook with. So basically,

621
00:29:17,680 --> 00:29:21,080
Speaker 1: for anyone who knows that they enjoy baked goods, they're

622
00:29:21,160 --> 00:29:23,960
Speaker 1: cooking a lot, they like added sugar, They like their

623
00:29:23,960 --> 00:29:27,280
Speaker 1: oats or their pancakes with sweet flavor. This is a

624
00:29:27,360 --> 00:29:30,320
Speaker 1: no brainer in terms of the most advanced sort of

625
00:29:30,480 --> 00:29:33,800
Speaker 1: natural sweetness we have with potentially a whole range of

626
00:29:33,800 --> 00:29:38,040
Speaker 1: health benefits. They assimilate and cook really well in any

627
00:29:38,080 --> 00:29:41,600
Speaker 1: of your baked goods, your cookies, your frozen desserts that

628
00:29:41,640 --> 00:29:45,160
Speaker 1: you're making, and you're literally getting no calories being added

629
00:29:45,160 --> 00:29:50,719
Speaker 1: from sugars whatsoever, and potentially even some digestive health related benefits.

630
00:29:50,800 --> 00:29:53,680
Speaker 1: So I think this is the first in the range

631
00:29:53,960 --> 00:29:55,840
Speaker 1: that we've seen. This is the first time we've seen

632
00:29:55,840 --> 00:29:59,120
Speaker 1: this ingredient used commercially in Australia in this kind of product.

633
00:29:59,600 --> 00:30:01,600
Speaker 1: And if you are a keen baker, I would urge

634
00:30:01,600 --> 00:30:03,720
Speaker 1: you to head onto the baking section in Woolies and

635
00:30:03,760 --> 00:30:05,920
Speaker 1: give one of them a go. Probably my go to

636
00:30:06,160 --> 00:30:08,440
Speaker 1: would be the liquid or the blue pat because I

637
00:30:08,440 --> 00:30:10,800
Speaker 1: am more of a baker, But basically I think that

638
00:30:10,840 --> 00:30:13,200
Speaker 1: they're really versatile. You can use them across the board

639
00:30:13,200 --> 00:30:15,680
Speaker 1: and you'll get good results in whatever your favorite baked

640
00:30:15,720 --> 00:30:19,960
Speaker 1: good is. And for our special sponsors today, the Sweetweight

641
00:30:20,080 --> 00:30:24,000
Speaker 1: team is actually looking for feedback from about fifteen people

642
00:30:24,360 --> 00:30:26,960
Speaker 1: to share how they're using this product. So if you

643
00:30:27,000 --> 00:30:28,800
Speaker 1: are a keen baker and keen to give it a go,

644
00:30:29,360 --> 00:30:31,080
Speaker 1: or you need to go is to the website which

645
00:30:31,120 --> 00:30:35,000
Speaker 1: is sweet dot com dot au so sawwet dot com

646
00:30:35,080 --> 00:30:37,600
Speaker 1: dot au and sign up and you might just win

647
00:30:37,640 --> 00:30:40,160
Speaker 1: yourself some free products and they're looking for some great

648
00:30:40,200 --> 00:30:43,120
Speaker 1: consumer feedback about how people are using these brand new

649
00:30:43,120 --> 00:30:46,680
Speaker 1: products to the supermarket at Woolies, so check them out.

650
00:30:46,680 --> 00:30:48,880
Speaker 2: And as Susie said, it is currently just available in

651
00:30:48,920 --> 00:30:50,840
Speaker 2: will West at the moment, not calls, so you will

652
00:30:50,840 --> 00:30:53,040
Speaker 2: have to head to Wilies to find them, and they

653
00:30:53,080 --> 00:30:55,360
Speaker 2: are currently on sale as well at will West. So

654
00:30:55,520 --> 00:30:59,480
Speaker 2: the Pink Baking range, the full Allulose natural sweetener is

655
00:31:00,320 --> 00:31:02,680
Speaker 2: retelling for eight dollars ninety for a two hundred grand

656
00:31:02,680 --> 00:31:05,000
Speaker 2: bag and it's currently on sale for seven dollars. And

657
00:31:05,040 --> 00:31:08,280
Speaker 2: then the Blue Baking Allulos one is the same price

658
00:31:08,280 --> 00:31:10,560
Speaker 2: two hundred grand bag eight dollars ninety on sale at

659
00:31:10,600 --> 00:31:12,640
Speaker 2: the moment as well. So keep an eye at your

660
00:31:12,680 --> 00:31:15,000
Speaker 2: local wool Wars and if your keen bakers go pick

661
00:31:15,040 --> 00:31:17,240
Speaker 2: them up, particularly if they are you know, doing a

662
00:31:17,280 --> 00:31:18,320
Speaker 2: cheeky little sale.

663
00:31:18,560 --> 00:31:20,240
Speaker 1: And we would love to see any of your baked

664
00:31:20,280 --> 00:31:22,520
Speaker 1: goods now. Leanna and I will be preparing some recipes

665
00:31:22,560 --> 00:31:24,280
Speaker 1: with these products in the next few weeks on both

666
00:31:24,320 --> 00:31:27,320
Speaker 1: our personal instas and the Nutrition Couch Instagram, so if

667
00:31:27,360 --> 00:31:30,240
Speaker 1: you're looking for some low sugar baking alternatives, we will

668
00:31:30,280 --> 00:31:33,080
Speaker 1: have some good ranges using these new sweet products, so

669
00:31:33,120 --> 00:31:35,000
Speaker 1: look out for those as well. Which leads me to

670
00:31:35,080 --> 00:31:38,240
Speaker 1: our final segment of the Daily Ad, which is I

671
00:31:38,360 --> 00:31:42,040
Speaker 1: love to bake. How can I make healthier products? And

672
00:31:42,200 --> 00:31:45,000
Speaker 1: as a baker myself, I've got plenty of tips on

673
00:31:45,040 --> 00:31:47,560
Speaker 1: how to do that. So I think the first thing

674
00:31:47,600 --> 00:31:49,959
Speaker 1: I would say is for anyone baking, it is a

675
00:31:50,080 --> 00:31:54,080
Speaker 1: no brainer to swap to a wholemeal flower you can.

676
00:31:54,160 --> 00:31:57,320
Speaker 1: I can't think of any recipe that I ever have made,

677
00:31:57,480 --> 00:32:00,680
Speaker 1: with the exception of maybe a Beshamble sauce, but even then,

678
00:32:00,920 --> 00:32:03,920
Speaker 1: I generally only use homeoflour. I do my vechemel on

679
00:32:03,960 --> 00:32:08,080
Speaker 1: the hole. Yeah fine, no, yep, I use home for everything.

680
00:32:08,120 --> 00:32:10,920
Speaker 1: Home your self raising is my go to. The other options.

681
00:32:10,920 --> 00:32:12,719
Speaker 1: Of course, you can just blitz oats. If I've ever

682
00:32:12,800 --> 00:32:15,120
Speaker 1: run out of homeal flour, I'll just blitz some oats

683
00:32:15,200 --> 00:32:17,880
Speaker 1: up with the Barmix or the blender and use that

684
00:32:17,960 --> 00:32:22,440
Speaker 1: as a flour for great pancakes and muffins. Absolutely so,

685
00:32:22,680 --> 00:32:24,280
Speaker 1: I think that's a no brainer when it comes to

686
00:32:24,320 --> 00:32:26,800
Speaker 1: bulking the fiber content of any of your baking, and

687
00:32:26,840 --> 00:32:28,680
Speaker 1: I promise you no one will even know the difference.

688
00:32:29,440 --> 00:32:31,560
Speaker 1: The next thing I'll routinely do is try and add

689
00:32:31,600 --> 00:32:34,240
Speaker 1: some vegetable bulk to baking, because one of the issues

690
00:32:34,240 --> 00:32:37,600
Speaker 1: with baking is that one it tends to be relatively

691
00:32:37,640 --> 00:32:39,240
Speaker 1: high in sugar. But of course we're going to cut

692
00:32:39,240 --> 00:32:41,960
Speaker 1: that out with a sweet range today. But you're often

693
00:32:42,000 --> 00:32:45,440
Speaker 1: adding sweetness and then you're adding some kind of fat. Now,

694
00:32:45,560 --> 00:32:49,200
Speaker 1: I am a butter baker. I know you can sometimes

695
00:32:49,320 --> 00:32:51,800
Speaker 1: use extra virgin olive oil in cooking and it works

696
00:32:51,840 --> 00:32:55,320
Speaker 1: just fine, or even canola oil, but naturally I will

697
00:32:55,320 --> 00:32:58,040
Speaker 1: always prefer butter. It's just who I am. I prefer

698
00:32:58,160 --> 00:32:59,920
Speaker 1: using a small amount of butter. I think it gives better.

699
00:33:00,120 --> 00:33:03,040
Speaker 1: I feel sometimes I will use I've had recipes with

700
00:33:03,040 --> 00:33:05,640
Speaker 1: avocado oil, olive oil. You can do it, but it's

701
00:33:05,680 --> 00:33:08,080
Speaker 1: also not inexpensive to cook with those oils. They're quite

702
00:33:08,160 --> 00:33:10,760
Speaker 1: expensive at the moment too, So I will cook with

703
00:33:10,840 --> 00:33:14,760
Speaker 1: butterup but by simply diluting the mix, So using a

704
00:33:14,760 --> 00:33:20,160
Speaker 1: wholemeal flower that's got more bulk, grating zucchini, carrot, pumpkin, beet. True,

705
00:33:20,360 --> 00:33:23,120
Speaker 1: they all give a lot of moisture in any recipe.

706
00:33:23,320 --> 00:33:26,480
Speaker 1: They increase the fiber content. In many cases, people won't

707
00:33:26,480 --> 00:33:28,280
Speaker 1: even know it's in there. If I'm making a banana

708
00:33:28,280 --> 00:33:30,280
Speaker 1: bread for the kids, they don't even know they's zucchini

709
00:33:30,320 --> 00:33:32,840
Speaker 1: in there. And it's a no brainer to bowl cut

710
00:33:32,840 --> 00:33:36,640
Speaker 1: recipes and improve the nutrient profile and the other ingredients.

711
00:33:36,680 --> 00:33:39,640
Speaker 1: I use frequently a dairy, so whether it's a full

712
00:33:39,680 --> 00:33:43,200
Speaker 1: fat Greek yogurt or even just milk. Again, naturally it

713
00:33:43,200 --> 00:33:46,360
Speaker 1: will increase the protein content, give moisture to the recipe,

714
00:33:46,560 --> 00:33:48,680
Speaker 1: and add some nutrition. In the case of the yogurt,

715
00:33:48,680 --> 00:33:51,560
Speaker 1: you can get some protein in there. Certainly, I am

716
00:33:51,560 --> 00:33:54,320
Speaker 1: a big fan of using sugar replacements, whether it's the

717
00:33:54,360 --> 00:33:57,600
Speaker 1: sweet range, the allulose new based range that you can

718
00:33:57,680 --> 00:34:01,400
Speaker 1: use for baked goods or sweet iced desserts, that naturally

719
00:34:01,560 --> 00:34:04,800
Speaker 1: significantly reduces the sugar content. And I will say that

720
00:34:04,800 --> 00:34:08,279
Speaker 1: they've improved so much. The baking replacements, you actually do

721
00:34:08,400 --> 00:34:10,560
Speaker 1: not tell the difference, and you are saving a lot

722
00:34:10,600 --> 00:34:13,080
Speaker 1: of sweet sugar. And of course, the added benefit of

723
00:34:13,120 --> 00:34:15,719
Speaker 1: doing fruit based baking land whether using berries or whether

724
00:34:15,800 --> 00:34:18,840
Speaker 1: using passion fruit, mango, banana, is you're getting the natural

725
00:34:18,840 --> 00:34:21,920
Speaker 1: sweetness from that. So that combined with a sugar replacement

726
00:34:22,080 --> 00:34:24,080
Speaker 1: is just a no brainer when it comes to reducing

727
00:34:24,080 --> 00:34:26,920
Speaker 1: the overall sugar intake of the baking. That was gonna say.

728
00:34:26,960 --> 00:34:29,400
Speaker 1: I usually lessen the butter, so most of my recipes

729
00:34:29,400 --> 00:34:31,880
Speaker 1: have only got about fifty grams maybe up to one

730
00:34:31,960 --> 00:34:35,160
Speaker 1: hundred for over twelve serves of butter. But you could

731
00:34:35,239 --> 00:34:37,359
Speaker 1: swap the oil over if you really were committed, and

732
00:34:37,440 --> 00:34:41,120
Speaker 1: use olive oil instead or canola oil for a baked

733
00:34:41,200 --> 00:34:44,120
Speaker 1: good that is lower in saturated fat. Yeah.

734
00:34:44,120 --> 00:34:46,399
Speaker 2: I use olive oil a lot in muffins for the kids,

735
00:34:46,400 --> 00:34:48,280
Speaker 2: and I find that it adds a nice like moisture

736
00:34:48,280 --> 00:34:50,239
Speaker 2: component to it. Then, like you said, I'd put some

737
00:34:50,239 --> 00:34:52,640
Speaker 2: blueberries and a bit of grated zucchini through it just

738
00:34:52,640 --> 00:34:54,400
Speaker 2: for the kid's muffins. And that's always kind of the

739
00:34:54,400 --> 00:34:56,719
Speaker 2: base that I use with the whole meal flour as well,

740
00:34:56,840 --> 00:34:59,640
Speaker 2: and I find that that always gives me a good muffin.

741
00:35:00,040 --> 00:35:02,160
Speaker 2: I might add some seeds or some nuts or something

742
00:35:02,200 --> 00:35:04,320
Speaker 2: else in there. But what I do, and I agree

743
00:35:04,360 --> 00:35:07,160
Speaker 2: with all of your tips in terms of modifying the recipe.

744
00:35:07,360 --> 00:35:08,279
Speaker 1: What I do and what I.

745
00:35:08,280 --> 00:35:10,960
Speaker 2: Generally suggest to my clients is either just making a

746
00:35:11,040 --> 00:35:13,560
Speaker 2: half serve of a recipe, because guess what, if you

747
00:35:13,600 --> 00:35:17,000
Speaker 2: make a brownie dish and you've got sixteen pieces of brownie.

748
00:35:16,560 --> 00:35:18,919
Speaker 1: You're not going to eat one. You're not gonna eat too.

749
00:35:19,239 --> 00:35:21,680
Speaker 2: You'll have eaten twelve pieces of brownie before you realize,

750
00:35:21,680 --> 00:35:23,880
Speaker 2: oh crap, maybe I shouldn't have fade so much. So

751
00:35:23,920 --> 00:35:26,640
Speaker 2: my biggest tip is probably to only bake a small amount.

752
00:35:26,680 --> 00:35:28,920
Speaker 2: There's nothing wrong with doing a half serve of buffons

753
00:35:29,000 --> 00:35:30,799
Speaker 2: or a half loaf. You can even get mini loaf

754
00:35:30,880 --> 00:35:33,120
Speaker 2: tins these days, if there's no reason for you to

755
00:35:33,160 --> 00:35:35,520
Speaker 2: make it entire banana bread. Chances are if you make

756
00:35:35,520 --> 00:35:38,080
Speaker 2: a whole banana bread, you'll eat probably half, if not more,

757
00:35:38,120 --> 00:35:40,160
Speaker 2: of the banana bread. And the other thing I do

758
00:35:40,320 --> 00:35:43,560
Speaker 2: is freeze immediately. If I make a full tray of brownies,

759
00:35:43,840 --> 00:35:46,360
Speaker 2: I'll freeze them. I'll freeze three quarters of it because

760
00:35:46,400 --> 00:35:48,560
Speaker 2: otherwise the kids and day but will just keep walking past,

761
00:35:48,600 --> 00:35:50,600
Speaker 2: and that entire tray will be gone before the end

762
00:35:50,640 --> 00:35:52,320
Speaker 2: of the day and then the next day they're like,

763
00:35:52,360 --> 00:35:53,320
Speaker 2: where are all the brownies?

764
00:35:53,360 --> 00:35:54,000
Speaker 1: They're gone?

765
00:35:54,080 --> 00:35:56,160
Speaker 2: And literally just last night I probably pulled out some

766
00:35:56,200 --> 00:35:58,160
Speaker 2: brownies from my freezer that were like two months old

767
00:35:58,160 --> 00:36:00,120
Speaker 2: because the kids wanted some dessert, and I gave i'm

768
00:36:00,120 --> 00:36:01,000
Speaker 2: a small piece of brownie.

769
00:36:01,000 --> 00:36:03,399
Speaker 1: I warmed up on the microwave for fifteen seconds and.

770
00:36:03,320 --> 00:36:04,799
Speaker 2: They were happy is Larry And they were like, we

771
00:36:04,840 --> 00:36:06,359
Speaker 2: want more and I was like, sorry, no more than

772
00:36:06,400 --> 00:36:09,000
Speaker 2: was a do two pieces? So it works well from

773
00:36:09,440 --> 00:36:12,239
Speaker 2: I guess, trying to reduce your overall sugar consumption. If

774
00:36:12,280 --> 00:36:14,319
Speaker 2: you are a king baker, just be very wary of

775
00:36:14,360 --> 00:36:17,000
Speaker 2: those portions because I always think that if it's in

776
00:36:17,040 --> 00:36:19,120
Speaker 2: your environment, you're very likely to eat it, and if

777
00:36:19,120 --> 00:36:20,919
Speaker 2: you make a large amount of it, you're very likely

778
00:36:20,960 --> 00:36:22,879
Speaker 2: to eat a large amount of it. And I don't

779
00:36:22,880 --> 00:36:24,879
Speaker 2: know anyone that sets out with the intention of eating

780
00:36:24,920 --> 00:36:27,000
Speaker 2: twelve pieces of brownie. But you know, if you're going

781
00:36:27,040 --> 00:36:29,120
Speaker 2: to make an entire dish of brownie, is you're very

782
00:36:29,320 --> 00:36:31,160
Speaker 2: very likely to eat more than this one or two.

783
00:36:31,640 --> 00:36:34,040
Speaker 1: Yeah, that's very true. The other thing I was thinking

784
00:36:34,120 --> 00:36:37,080
Speaker 1: coming into summer a great recipe for kids, because of

785
00:36:37,080 --> 00:36:39,759
Speaker 1: course they love ice blocks ice cream, which can be

786
00:36:39,840 --> 00:36:42,160
Speaker 1: high in sugars, particularly when the kids these days prefer

787
00:36:42,239 --> 00:36:44,759
Speaker 1: magnums to paddle pops like when we grew up. But

788
00:36:44,800 --> 00:36:46,319
Speaker 1: one of the favorite ones that I do in this

789
00:36:46,440 --> 00:36:48,680
Speaker 1: works really well with a product like the sweet where

790
00:36:48,719 --> 00:36:50,319
Speaker 1: you could add it in is if you get your

791
00:36:50,360 --> 00:36:53,440
Speaker 1: good high protein yogurt or even a plain natural Greek yogurt,

792
00:36:54,160 --> 00:36:57,000
Speaker 1: swell some fruit around in that mix, and then you

793
00:36:57,000 --> 00:36:58,680
Speaker 1: can add a little bit of one of these natural

794
00:36:58,680 --> 00:37:02,040
Speaker 1: allulo sweetness to and I'd probably use that pink bag

795
00:37:02,120 --> 00:37:04,319
Speaker 1: for that and just put a little bit of that

796
00:37:04,440 --> 00:37:06,960
Speaker 1: through and then taste it and get the sweetness through

797
00:37:07,000 --> 00:37:09,239
Speaker 1: it and freeze them into the individual ice blocks. The

798
00:37:09,320 --> 00:37:11,719
Speaker 1: kids will love them, and you're literally giving them a

799
00:37:11,760 --> 00:37:14,319
Speaker 1: low sugar treat that they will think is just as good,

800
00:37:14,360 --> 00:37:16,800
Speaker 1: if not better than ice cream. So coming into the

801
00:37:17,200 --> 00:37:19,080
Speaker 1: warmer months of the year, you can really use that

802
00:37:19,160 --> 00:37:23,400
Speaker 1: effectively to give sweet drinks and ice based desserts and

803
00:37:23,520 --> 00:37:27,439
Speaker 1: treats with a lot less sugar than particularly commercial ice blocks.

804
00:37:27,480 --> 00:37:30,680
Speaker 2: In particular, and one of your tips around the syrup one,

805
00:37:30,680 --> 00:37:33,560
Speaker 2: the liquid one. If you're making like cocktails on locktails,

806
00:37:33,560 --> 00:37:35,719
Speaker 2: that's another probably Another big way that a lot of

807
00:37:35,760 --> 00:37:38,680
Speaker 2: sugar slips in is through cocktails and locktails, particularly if

808
00:37:38,680 --> 00:37:41,440
Speaker 2: you're out, you're drinking, if you're doing a home session,

809
00:37:41,480 --> 00:37:44,640
Speaker 2: you've got your girlfriends over, you can make absolutely healthier

810
00:37:44,719 --> 00:37:47,680
Speaker 2: versions of cocktails and locktails with the syrup range as well.

811
00:37:48,040 --> 00:37:50,239
Speaker 1: Yeah, I'm glad that I'm thinking about the children and

812
00:37:50,280 --> 00:37:52,800
Speaker 1: you're thinking about drinks with the girls near the sauna.

813
00:37:53,200 --> 00:37:55,680
Speaker 1: That's really goodly because that maps up the podcast then, hope,

814
00:37:56,600 --> 00:37:58,360
Speaker 1: I think it does. Hopefully we've given you lots of

815
00:37:58,400 --> 00:38:00,320
Speaker 1: tips and we want to thank our special is of

816
00:38:00,360 --> 00:38:03,160
Speaker 1: today's episode, the team It's Sweet, and to find out

817
00:38:03,200 --> 00:38:06,319
Speaker 1: more information go to sweet dot com dot au and

818
00:38:06,360 --> 00:38:08,839
Speaker 1: we will see you same time next week for our

819
00:38:08,880 --> 00:38:10,840
Speaker 1: regular episode drop. Thanks for listening