August 12, 2025 • 30 mins
Do you know what’s really in your supplements… or your sourdough?
In today’s episode of The Nutrition Couch, Susie and Leanne dive into four hot-button nutrition topics making waves right now — from vitamin overload to supermarket marketing tricks.
Here’s what we cover:
🧠 Supplement overload & B6 toxicity
Why more isn’t better when it comes to vitamins. We unpack the growing number of B6 toxicity cases, signs and symptoms to watch for (like numbness and tingling), and how supplement stacking could be silently harming your nerves — even if you think you’re just boosting your energy.
🍞 Is sourdough bread actually healthy?
Sourdough has a health halo, but not all loaves are created equal. We bust the biggest myths around supermarket vs. traditional sourdough and reveal why your favourite brunch toast might not be the gut-friendly option you think it is.
🥛 High protein full cream milk: who is it really for?
We review the new Dairy Farmers High Protein Milk hitting Aussie supermarket shelves. With 15g of protein per serve, does it live up to the hype — or is it more marketing than meaningful?
🌱 What even is tiger nut milk?
Spoiler: it’s not from a tiger. We review this trending plant-based milk and compare it to almond, soy, and oat options — is it worth the switch?
PLUS:
🎉 We reveal three exciting new products just launched from our Designed by Dietitians range — including the highly-requested RESTORE Magnesium in Cranberry Splash flavour, our new unflavoured collagen powder RENEW, and our pink hand mixers for perfect blends on the go.
👉 Loved this episode?
Don’t forget to follow, rate and share it with a friend who’s always taking supplements or obsessed with sourdough!
See omnystudio.com/listener for privacy information.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Do you take any vitamins or other supplements. Maybe you
have a whole supplement regime, or maybe occasionally you just
pop a Vitamin B or Vitamin C when you need
a little extra energy.
Speaker 2 (00:11):
Or immune support.
Speaker 1 (00:13):
On today's episode of The Nutrition Couch, we take a
closer look at popular supplements and signs you may be
getting too much of a good thing. Hi, I'm Susie
Barrel and I'm Lean Ward, and together we bring you
The Nutrition Couch, the weekly podcast that keeps you up
to date on everything you need to know in the
world of nutrition as well as supplement awareness. It's time
to talk about sour Dalyann, because there was a little
bit of a frenzy when I mentioned it recently on
(00:35):
social media. We have a new high protein product in
the supermarket to share surprise, surprise, and we are also
chatting some alternate milks, including a product I've never heard of,
tiger nut milk. So to kick us off today, Lynn,
there was a news headline that came through on news
dot com around a big supplement company in a little
(00:55):
bit of hot water for super supplementing. And I have
always held the belief as a dietitian for twenty five
years that certain supplements are super concentrated, and I'm not
a big fan. So I find a number of the
pregnancy multivitamins have got so much of certain nutrients in them,
and I just think there comes a point where it
(01:16):
is too much. You know, sure in the case of
you know, preventing neural tube dvxs specifically, or making sure
our nutrition's on track, but when people are taking things
that have two, three, four, five times the recommended amounts
in them, or super supplementing or stacking what I call.
So you might be taking a multivitamin and then you
might also be taking a B vitamin, and then you're
(01:37):
also getting some from your protein powder, and you actually
don't realize that you're getting a super amount of nutrients.
And I think there's a general belief out there that
more is better, and that is not the case.
Speaker 3 (01:49):
You know.
Speaker 1 (01:50):
One of the first principles we learn in physiology at
university is the idea of homeostasis or balance, and very
much like nutrition, nutrient intake comes down to the balance
and more is not always better, with the exception of course,
we'd say fresh vegetables, but when it comes to supplementing
concentrated amounts. Taking a pill or a capsule is not
(02:10):
the same as having fresh food. You don't get that
synchronicity between different nutrients, you don't automatically regulate it, and
you very much can overdo it.
Speaker 2 (02:20):
And that was certainly the case in this news headline,
wasn't it.
Speaker 3 (02:23):
Yeah. Absolutely, it's quite shocking and it's something that you
and me have just been discussing between ourselves for I'm
going to say over a year now, because when we
were formulating our energy blend of Creatine, which is the
beautiful yellow packet with the tropical flavor many of our
listeners are well aware of because it's so delicious, we
were very cautious of how much bee vitamins we actually
put in that because I and SO do. You have
(02:45):
a lot of friends and family members that are actually doctors,
and one of my friends was telling me there's starting
to become a few more case studies being written up
in medical journals about neuropathy related to overdosing of Bee
six essentially, So this Australian brand, it's a big, large,
trusted Australian supplement brand, and they're not the only ones, right,
so they're actually facing a bit of you know, they're
(03:06):
in some legal hot water basically the moment, and there's
a potential class action being put together from people who
have basically experienced toxicity in terms of too much B six.
And they're not the only brand. There are so many
brands on the market that have enormous levels of B six.
So just to give you some context, for a woman
age between twenty and fifty, the recommended daily intake of
(03:30):
B six is one point three milligrams per day. To
put that into context, in our energy blend of creatine
per serve, we have included zero point three two milligrams
of B six a day. That's about twenty percent of
the RDI. There are many, many, many brands out there
that are putting up to five hundred percent of the
(03:52):
recommended daily intake of B six into their supplements and
calling them energy brands or B six complexes and even
in some multi vitamins just in like a stress kind
of be complex vitamin essentially. And I think that there
are so many people who hold the belief that vitamins
are natural, therefore natural equals safe, and it simply doesn't
work that way. But B sex is very very interesting
(04:15):
because certainly when Susie and I went through UNI, granted
it was a different time, but we certainly learned the
same things in terms of B vitamins, I e. Their
water soluble. If you have too much, you'll pee them out.
That is what we have always believed about B vitamins, right,
But there are more and more cases from people who
are experiencing B vitamin toxicity is being written up in
these medical journals that something isn't going right. We're not
(04:39):
just excluding it in our urine like we thought. It
is actually building up in the system and actually causing toxicity.
So B six toxicity the classic symptoms, and the scariest
thing is, Susie, I've had three clients this year that
have experienced B six toxicity, and I was saying to you, like,
it's becoming a real issue, Like this is the first
time in my career in over a decade that I'm
(05:01):
actually having people come to me with numbness or tingling
in their hands and feet. And of course this toxicity
is being confirmed with blood tests through their doctors. They've
just come to me for you know, separate nutrition issues,
fat loss, hormone health, et cetera. But they've actually had
this diagnosed through blood test through their doctors. So the
most common symptoms of B six toxicity are numbness and tingling,
(05:23):
particularly in the hands and feet, sometimes a little bit
of like a nerve like droup or nerve pain particularly
in the face, or just nerve discomfort, and a bit
of like a loss of coordination. They're probably the three
major symptoms of B six toxicity, and if you get
onto it quickly, a lot of those symptoms are reversible.
But two out of the three clients that I had
(05:43):
this year have had ongoing symptoms for over twelve months.
So I can see why there potentially might be a
class action, you know, towards a lot of these supplement companies.
But the reality is they're not technically doing anything wrong.
The legislation in Australia to what I believe. I'm certainly
not a lawyer, but from what I've read, these companies
(06:05):
are putting in these amounts, Like the safe upper limit
in Australia is fifty milligrams, That is like fifty milligrams.
What's that percentage fifty divid If one point three is
a recommended daily intake, what's that percentage it's like crazy hard, yeah,
and some companies are putting in you know, up to
one hundred or even over the recommended intake is different
(06:26):
compared to if you're getting your inputting supplements from say America,
for example. So the safe upper limit in Australia is
fifty milligrams. I believe that it's a lot higher in
other countries around the world as well, So it's becoming
a big problem. And I think the concern is that
there's no like really clear warnings on supplement labels. It's
in tiny fine print. If you need glasses, like, good
(06:48):
luck reading that tiny fine print, right. And I think
that we just have this belief that natural is harmless
or because it's a vitamin, it's got to be good
for it. So people are taking all of these energy
supplements and energy vitamins to try and give them a
bit of an energy boost. And I get it. We're
tired where exhausted. I get it. But it doesn't mean
that it's safe just because it's a vitamin. So I
(07:09):
think it really highlights a real issue within Australia and
particularly the rest of the world as well. But I
think it's something that we're going to be hearing more
and more and more of so I think that our
nutrition couch lists should be aware of it. And probably
the other concern is supplement stacking, And indeed Susie and
I have talked about this multiple times on the podcast before.
If you're taking multiple supplements, you're taking a multivitamin, you're
(07:31):
taking a greens powder, you're taking an energy blend, you're
taking a stress supplement, you need to check that all
of those supplements aren't super stacking B six between them,
because I've certainly had clients and one of the ladies
I had with toxic levels of B six and she
has this ongoing tingling and numbness in her hands and
this ongoing tingling and a little bit of a facial droup.
Basically this has been over twelve months. She's experiencing symptoms.
(07:52):
She's not taking any of those supplements anymore. She was
taking three, and across the three she was actually in
taking about eighteen minsis grams of B six, like a huge,
huge amount, And certainly each individual supplement had a warning
label listed on in the tiniest print that you could
imagine like the tiniest fontevy, you need a microscope to
view it. But when she's taking three at once, like
(08:14):
one was an energy one, one was a multivitamin one,
and one was a magnesium blend that she was using
to help her wind down and get to sleep, so
it was magnesium plus B six as well. So it
becomes a real issue when people are taking multiple supplements,
and it's really important that you're choosing brands that understand
the science, that actually read the literature, read some of
(08:34):
these medical journals in case studies, but also a really
conscious not to stack vitamins between their different supplement ranges,
or to have really really clear warnings not to do
that in terms of on their websites and on their products,
and sadly, most large Australian supplement companies do not, and
people are paying the price for that, aren't they Like
it's scary.
Speaker 1 (08:55):
I first noticed it working with bariatric patients because as
a routine description after a gastric sleeve or bypass, physicians
will prescribe a very concentrated multivitamin and it was not
uncommon to see toxic levels of B vitamins in the blood,
particularly B twelve, and so I would also as a
(09:16):
call out to our listeners for anyone who's had barooatric surgery,
and I know that is not insignificant number of people
possibly interested in nutrition and certainly crossing my path client wise,
I want you to really pay attention to those numbers
on your bloods and if you're taking one of those
very concentrated baryatric multivitamins, just because you've been told to,
doesn't mean it's right for you forever, and really keep
(09:37):
an eye on those levels.
Speaker 2 (09:39):
It's very, very important.
Speaker 1 (09:40):
So yeah, I think this is a really pertinent issue,
and I agree that it really is. The industry is
not regulated anywhere near as tightly as it should be,
and basically anyone can pop on a formulation hat, throw
some money and start to manufacture vitamins and I don't
think that should be the case at all. All, righty
and well, through something on my instate, our listeners may
have noticed there's been a a trend in the past
(10:01):
few weeks. I saw a sports dietitian had written things
I would say to my clients if I wasn't worried
about hurting their feelings. And I've realized now it's a
thing going around on Instagram, and I thought, oh, that's
quite fun.
Speaker 2 (10:13):
I'll do it a bit more.
Speaker 1 (10:14):
Gently, because of course we do need to have a
level of sensitivity with our clients. But I think I
did one on Insta that said things I would tell
my clients files being completely honest when we first met,
rather than sort of being a bit more gentle. And
one of the things I put in that group of things, Leanne,
was sourdough is not the best choice of bread. Now,
initially I was going to write sourdo's not healthy, but
(10:34):
I changed it. We have to be so careful with
every word we say. But I think there is a
lot of belief around sourdough. And let me tell you
of all the ten points I made, Leanne, I got
about four hundred messages about sourdough and horror, shame, shock,
questioning it, arguing, and I thought it was time to
have a bit of a deep dive into the world
of sour dough. So, first of all, I, like many listeners,
(10:58):
love nothing more than spending for fourteen dollars at my
local bakery to get a beautiful, fresh, whole grain sour dough.
Speaker 3 (11:05):
It is.
Speaker 2 (11:05):
We only do it once a week. My boys love it.
Speaker 1 (11:07):
We have it with vegimide and beautiful things, and it
is delicious. But one of the key points I would
like to make is there's a big difference in the
quality of sour dough. It's not overly regulated, so there's
a big difference between likely the ones that are very
expensive from Urtesian bakeries that have had a start rising
for twenty four thirty six longer hours and true fermentations happening,
(11:30):
and then to see it slapt on a supermarket bread
because there's no regulation. And in some cases you may
see at sour doughs start a powder in some of
the commercial loaves compared to the artesian loave that costs
fourteen plus dollars. So first of all, we don't always
know what we're getting. The next thing I would argue
is that nutritionally, the best bread is a dense grain bread.
(11:52):
It is higher in natural nutrients, protein, dietary fib a
whole grain spidermin e. It has a lower carbohydrate load.
If I had to say what is the healthiest bread,
that is the healthiest bread. So let's keep in mind
lean how most people eat sour dough, which is a
couple of large white slices at the cafe. That is
how most people get their sour dough. They have it
for toast, they have it on sandwiches that most people,
(12:14):
I argue, are not paying fourteen dollars for an artesian loaf.
Now I'll come back to that in a minute, but
basically that is my argument. The way most of us
eat sour dough is wash and it is. It may
have a slightly lower GI than typical white bread, but
it does not offer the nutritional benefits of a dense
whole grain and it is also very high in carbohydrate.
(12:36):
So whilst it may have a lower GI than a
slice white, it's not significantly better because the carbohydrate load
is huge. Those slices are big. I would argue two
typical slices of sour dough at a cafe is at
least fifty, if not sixty grams of carbohydrate. That is
almost double what you will find in two small slices
of dense whole grain bread. So we have this perception
(12:57):
that's healthier, and I'm arguing it is not. Now in
the case that you are spending or even buying a
multi grain sour dough. Yes it is better than white.
Yes it is absolutely better than sliced white bread. But
you've still got to watch the slice size. So if
you get a smaller loaf, yes, it will be a
lower carbohydrate load, but if it is still a big slice,
(13:18):
you're still getting that carbohydrate load, even though it's better
in a grain loaf. Now, for that reason, it is
also about portion size. Now for the people listening who
say I eat sourdo because it's better for my stomach
or I can't tolerate, that's a different issue. I'm just
talking about the nutritionals of it. And the way most
people have is white sour dough, and it is not
(13:39):
overly healthy and it is certainly not the healthiest form
of bread. So that was just basically the point I
wanted to make, and to be very careful because supermarket
sour dough, particularly in the actual bread section, if you
have a look at the label, it's probably a sour
dough powder starter. It's not the true starter culture that
bakeries will use and for men over many, many hours,
(14:00):
So it's not the same product, and you're not getting
those nutritional benefits that come from an artesian sour dough
that is proofed for long period of time. But if
you do love sour dough or if you make it yourself,
which a number of my clients do, you ideally really
need a grain base if you can. Now, whole meal
is a bit better if you want to mix white
and whole meal, but it's never going to be as
(14:21):
good as a dense grain blend, and of course that's
a lot more expensive, so people will err to the other.
So yeah, I just thought there was quite a few
myths around it, and I wanted to just to clarify
what I was talking about. But it's just not because
its sour dough does not make it a healthier choice
or that much better, particularly when you're going for commercial
sour dough at a typical cafe or bakery, because they're
not paying fourteen dollars a low for their bread. They'd
(14:42):
make no money.
Speaker 3 (14:42):
You know.
Speaker 1 (14:43):
Keep in mind, a lot of it is margins, and
it's going to be a lot cheaper for them to
get a bolt produced white sour dough than it is
to get a rye or a grain because they are
more expensive loaves because the flour will be a lot
more expensive.
Speaker 3 (14:56):
It's so funny that you brought this up, because on
my list this week to film some content was about
sourdough and about the difference between a supermarket soaldo and
a traditional type of sourdo, because the issue is in
the soupermarket, what they're doing is they're using commercial yeast, vinegar,
and often like a sour flavoring that adds the fake
like tang that you tend to get when you eat sourdo.
(15:16):
So it's basically a shortcut and you're missing out on
all the benefits of fermentation. And when you do have
you know, you use that starter and it ferments over
twelve twenty four thirty six hours. This extended process of
fermentation is what helps break down the gluten and the wheat,
so it actually reduces the fodmat load overall, and in
some sensitive people, helps to improve the digestibility. So you're
(15:38):
only getting that benefit in a true quality sourdo. If
you're singing vinegar and commercial yeast and sour flavoring added
or additives or preservatives and you know, additional yeast on
a label, you're not getting true fermented sourdo. You're basically
getting the soupermarket shortcut version of soado, which, as Susie mentioned,
doesn't really offer any of the health benefits. So it
(16:01):
is something that a lot of people just have that
misconception that it's automatically healthier or it's better for your
gut health. But you're only getting the gut health benefits
if you are using a whole grain base. Like Susie said,
if you can visibly see whole grains in the loaf,
like you're cutting through it. When you're cutting through that loaf,
if you're seeing big air bubbles and air pockets, that's
a good sign that they've used a traditional starter versus
(16:23):
using the sped up process of adding the vinegar and
the commercial yeast into it. So it's very easy to
spot a true sourdough, and often a quick check of
the ingredient lists will show you. Often you know it's
not just enough to read sourdo on the front of
the packet, and as you slice through that, if you're
seeing those bigger air bubbles, that's a good sign that
it's being traditionally fermented as well. So I'm like you,
a lot of my clients who are not Celiac, but
(16:45):
they're gluten or wheat sensity of or have a bit
of IBS definitely do better with a sour dough versus
a traditional whole grain or dense grainy bread because it
just is that little bit easier to digest, but it
has to be properly fermented over a couple of days
to actually get those improved digestibility benefits basically true.
Speaker 1 (17:04):
So I look forward to that content. I find it
hard to believe you'd already planned to do that. I
feel like you've just taken that idea and running with it.
Speaker 2 (17:09):
So just watch that. She does that often.
Speaker 1 (17:12):
But no, I think it's a really I think it's
a great feature. So if you do a good one,
I'll just post yours, because yeah, I think consumers are
really being misled. It's very much like the spinach in
the wrap that doesn't have any spinach, like it is
really misleading. So yeah, it's really interesting. So yeah, so
don't get upset if you love sourdough and you make
your rye. I have it, but we just want to
point out that there's a lot of intricacies with it,
(17:34):
all right, So Leanne, there is yet another high protein product,
and I do have to expand my choice of products
because we've been covering these quite often. But this was
quite a big launch to hit supermarkets. In the past
week or two they've got a lot of mail outs
to dieticians and I think I don't know if I
got offered, maybe not, but I think we talked about
going around as an option to promote it. And Dairy Farmer's,
one of the biggest dairy manufacturers in Australia, have a
(17:56):
new high protein milk and we have been talking little
bit about products they've been doing. They've got a flavored
milk which I don't love because it's got a sparta
minut I think artificial sweetener. But this is a new
product rining off the back of protein because generally, in
a glass of milk, whether it's skim or full cream,
you get between eight maybe ten grams of protein per
serve in a large glass, and this option, which is
(18:19):
definitely available in coals, I haven't seen it in woolies yet,
has got fifteen grams of protein per serve, which is
almost double what you would typically get in a cup
of milk. Now, the issue for me, whilst it's good,
I guess to have a bit more protein. For some people,
(18:40):
I struggle that they've left it in a full cream
variety because it's not available.
Speaker 2 (18:45):
In skim or led.
Speaker 1 (18:46):
It's full cream milk, so full cream milk has got
per serve almost nine grams of full fat and six
grams of saturated fat, compared to say a light which
would have four grams of total fat less than one
saturated or skim which has less than one gram of
fat overall, and yet still similar levels of other nutrients.
My issue with it is I wouldn't use this with
(19:08):
my own clients because I generally am not trying to
increase the intake of saturated fat or calories, and I
want the protein, which then means who is this product for?
Because generally parents of children will choose to give the
kids full cream. Now it's recommended kids under the age
(19:28):
of two have full cream. After that it's fine for
them to have light or skim. Parents often prefer full
cream meal, particularly if they've got high energy demands, or
it might be quite small frame or very active, which
is no problem at all. The amount of fat in
dairy is not going to make that much difference to
the average active child if they're active but really leanne
I'm not giving my ten year old eighteen grams or so.
(19:50):
It says eighteen grams on the front, but fifteen.
Speaker 3 (19:52):
The nipper say says eighteen grams per three hundred mil
I was going to run.
Speaker 2 (19:57):
It's leading as well, because three hundred miles is a
big glass and.
Speaker 3 (20:00):
It's tea serving size.
Speaker 1 (20:02):
No. Two point fifty a cup is the serve, which
is fifteen. But I don't And we've spoken about kids
having too much protein before on the podcast. I don't
want my child, definitely under a teenager having that much
protein per serve of milk, like eight to ten grams
is more than enough for them. Then if they're teenagers,
well maybe they have higher calories, but most teenagers, and
(20:22):
I just did a diet for a very active teen
I don't want them to have extra fat. I want
them to have extra protein and calories from good quality carbs.
So I'm not giving them full cream milk anyway.
Speaker 3 (20:32):
So I really.
Speaker 1 (20:32):
Struggle to understand who this product is for older Australians.
Speaker 2 (20:38):
I don't know.
Speaker 3 (20:38):
Yeah, yeah, I think potentially mal Irish Australians, those in hospitals,
those with big wounds, big requirements, potentially you know, dementia.
I would see it as a really good option for
a lot of hospital based clients, particularly those at malnutrition
at risk of malnutrition post surgery.
Speaker 2 (20:53):
You have no budget for this kind of product, man,
But it's on the dollars.
Speaker 3 (20:56):
On par with most milks. Like it's five forty for
two liters of milk. It's not a exorbitant cost. Yeah, true, Yeah, yeah,
(21:23):
I agree. Like I think I would have a handful
of clients who would like this because they do like
full cream milk and there's nothing I can do to
take that away from them. They're like, don't give me almond,
don't give me skin, like I want full cream. So
I have a handful of clients that really just love
full cream and that's like they're, you know, treat every
day as their full cream coffee. So potentially they might
use something like this because the other benefit is it's
higher and calcium. So per serving per two fifty meals
(21:45):
is four hundred and thirty milligrams compared to a standard
cup of milk to fifty meals is about three hundred,
So it is about one hundred and thirty more. So
if you're someone who is in those menopausal years, your
calcium requirements are about thirteen hundred milligrams a day, So
two cups of this is going to get your pretty
damn close. So I think somebody who has really high
calcium requirements or higher protein needs could definitely benefit somebody
(22:07):
who's vegetarian who might want to have a cup of
milk with their you know, chickpie salad or something to
give themselves that bit of a boost. But I agree,
I don't think it's for the standard population. And I
also do think that the protein things a little over hype.
Like I think a cup of milk in itself, whether
it's skim, whether it's soy, whether it's full cream, is
enough protein Like eight grams out of a cup of
milk I'm pretty happy with. For most of my clients,
(22:28):
I think they can eat their protein in other ways.
I don't necessarily think we need high protein milk alongside
every other high protein thing we have in the supermarket.
So what I use it in my meal plans probably
not only for a very select client who potentially didn't
like the high protein yogurts, didn't eat milk, really had
high calcium and high protein requirements. I might potentially use
(22:49):
it for them, but not for my standard you know,
active healthy woman.
Speaker 1 (22:53):
Basically, yeah, I agree with you, So it would be
very very interesting to see how it goes in supermarkets. Yeah,
I sort of look at the products coming out and
I think, oh, I'd love to be an advisor there
because I just question where they're placed in supermarket. So
Darry Farmers, if you're listening, we're available to give some
feedback in the market. All really, Anne, Now you set
(23:14):
me through your question all about a product I've never
heard of. So I look forward to your education on
sharing with us. What is tiger nut milk?
Speaker 3 (23:22):
Why is it? My education, I've never heard of tiger
nut milk either. No, I can do it. I'm kidding.
I'm kidding, I've never heard of it. Someone just DM
me and was like, what do you think of this?
And I literally was like, I've never heard of it.
You can just like, can you talk about it on
the podcast? And of course my first question, like most
people were thinking, like is it from a tiger? And
so that was my first I consulted doctor Google and
I said, is it from a tiger? It's actually not, SUSI,
tiger nuts are small tubers, so they're actually not technically nuts,
(23:46):
So it's a little bit misleading. It should be tiger
tuber milk. But that probably doesn't sound as nice. So
it is basically just a plant based form of milk.
And these tiger nuts have been traditionally used in parts
of Africa, in Spain apparently, and it is a sweet,
nutty tasting milk. And it does have some resistant starch
in fiber in there from the tiger nuts, So from
a gut house benefit, you are potentially getting some additional
(24:09):
prebiotic fiber, which you know we love. From a gut
house perspective, I can't say that all brands of tiger
milk are great. A listener specifically sent us this one,
Madam Tiger Milk. It is dairy free, gluten free, soy free,
and vegan friendly and sustainably sourced, and the ingredients are
actually pretty good sousi. So it's water, not just normal water,
(24:30):
sousy filtered and UV purified water, followed by organic tiger
nuts at twelve percent, followed by a father bean protein,
Australian olive oil, organic sugar minerals. They've got added potassium,
calcium and phosphate, and then they've also got some sea
salt and some added vitamins B five, B two, vitamin
D and vitamin B twelve so it's very well fortified
(24:52):
nutrition wise. For a cup, two fifty mils is six
hundred and thirty kilo jules, seven point five grams of protein,
which is very high for a plant based milk, and
obviously they've added that additional protein in from the father
bean protein. It's actually quite high fat eight point three
grams of total fat, but lower saturated fat one point
three grams of saturated fat, five point six grams of
(25:13):
carbs over or five point four of that being sugar.
There is some added sugar. Most plant based milks on
the market have added sugar. Calcium three hundred milligrams. We
love to see that. We love to see a plant
based milk fortified on par with dairy milk. Love seeing
that there's about thirteen percent Ardi, vitamin D, twenty two
percent ADI, vitamin B two, fourteen percent B five and
(25:34):
forty percent Ardi of B twelve. Phosphor is twenty five
percent Ardi, and potassium just shy of three hundred milligrams.
So I don't mind it. Would I personally buy Target
milk for myself or my kids. No, I drink soy milk,
My kids drink four cream dairy milk. David drink skims.
So we have three types of milk in our household,
and Target milk is not one of them. But I'm
not against it. I think if somebody really loves it,
(25:55):
I think certainly, this brand itself seems to be very
stronger nutritionally than a lot of the other plant based
milk's on the market. A lot of other plant based
milks have a high amount of added sugar, they're not
probably fortified with calcium, and they also use a lot
of refined vegetable oil. This actually uses Australian olive oil,
which is pretty good. So if you like it and
you're happy to spend the money on it, I can't
(26:16):
find it in traditional supermarkets. I'm just looking at the
Madam Tiger website. I wouldn't have a problem with a
client if they wanted to drink this, if they really
liked it. I do like that there's a bit of
prebotic fiber in there, so yeah, I actually don't mind it.
I think it's a good option. I haven't tried it.
I wouldn't technically recommend it, but I also wouldn't solve
a client from it if they were actively drinking it,
So from me, it gets a green light. I'm pretty
(26:37):
happy with this brand. I can't say. I don't know
if there are other brands of tiger nut milk. This
is literally the first time I've ever heard of targan
nut milk. But yeah, don't I don't mind it. But
there's also great brands in terms of oat milk and
almond milk and skim milk as well, So it's not
something that I would be recommending, but I also think
that it's a good option as well.
Speaker 1 (26:54):
What do you think another day another milk? I don't
know how kind of glazed over if I'm honest with you,
I just think they're so many.
Speaker 2 (27:01):
They're all same.
Speaker 3 (27:01):
I did.
Speaker 1 (27:02):
I did a review actually on I didn't do this one.
I would have added it, but I did it on
nine Honey. I had to go through them all an
update sort of what's out there, and to be honest, like,
there's not a lot of differentiating factors now between any
In my nutrition analysis of any plant based milk, the
main difference is Soy's higher in protein. But when it
comes to oat, almon rice, they're all quite similar. And
(27:24):
then they're coming out with an ink because you've got
the unsweetens, which are quite low calorie, and then you
have the regular and then they're starting to bring out
the high protein ones, which is sort of formulated proteins.
But yeah, like to me, they're all kind of much
of a muchness. What I was surprised about was I've
had a few clients come through using coconut milk and
smoothies and the old I think a few influencers are
(27:44):
using coconut milk on smoothies online, so they're sort of
picking them up, and the old met was like, oh hard, no,
like it's high in calories. But actually, I think the
Australia zone coconut milk is actually quite low in calories
and sugar and even I think preserve the fat. Even
though there's a bit of saturated fat, it's actually quite low.
So that's they've reformulated it to be unsweetened and it's
actually quite low calorie too, whereas before I was a
(28:06):
hard null and coconut milk. I think the only downside
I don't think it has calcium. It's going to check
that very quickly while we're on the line. But yeah,
so I sort of them like it's a personal choice.
If you're having it, just make sure it's got some
calcium in it.
Speaker 2 (28:18):
Please, Do I use it?
Speaker 3 (28:20):
No? Yeah, I think the bottom line is that there
are actually so many great plant based milks on the market. Like,
if you want to have dairy, have dairy. It's very nutritious,
there's nothing wrong with it. But we do know that
a lot of our clients don't have dairy for whatever reason.
But there's actually so many good quality plant based milks
on the markets these days. So one of my favorite
brands is Vartasi, So that's personally the brand of soy
milk I use because they don't add the added vegetable oils.
(28:43):
And yes, a lot of the brands do have added sugar,
but it's on par with traditional milk, which has naturally
occurring sugar anyway, so it's not a huge thing in
my eyes.
Speaker 1 (28:50):
Yeah, and Sanitarium, you know, they do good products too,
but yeah, the only downside of that coconut milk, the
unsweetened astrayas owners, does not have calcium, so that's sort
of the only.
Speaker 2 (29:00):
Negative to it.
Speaker 1 (29:01):
So yeah, I think just be aware of what you're
having each time. It's a personal choice, so go for
it all.
Speaker 2 (29:06):
Rightly, And when that brings us to the end of
the Nutrition Couch.
Speaker 1 (29:08):
We have some new babies in our Design by Dietitians range,
do we not?
Speaker 3 (29:13):
Yes?
Speaker 2 (29:13):
What have you just picked up from the factory this morning?
Speaker 3 (29:16):
Not only have I picked up our long awaited hand mixes.
We're so excited, guys. These are pretty beautiful David's ideas,
but very excited. I would full credit for this idea.
They're very They're very exciting. But we have our new
restore which our triple magnesium Cranberry splash flavor. Hands down,
this is my absolute favorite. I'll ask Susie in a
(29:37):
second what hers is. But I can't get enough magnesium.
I'm obsessed after training, I take it before bed. It's amazing.
And then we've got our unflavored renew collagen as well.
It's our hydrolyzed collagen. We're using verasol, which is a
very well researched form of collagen. We should probably update
probably on the podcast next week, sus But yeah, we've
got two new products and our hand mixes which are
very exciting. They'll be online at Designed by Dietitians dot com.
Speaker 1 (30:00):
Yeah, and if you order all this weekly and has
to pack, so feel free to give her all the
orders so I can have an.
Speaker 3 (30:04):
Luck if this podcast is recorded at advance.
Speaker 2 (30:08):
All right, have a good week everyone. Thanks for listening,
Thanks for listening.
Do you take any vitamins or other supplements. Maybe you
have a whole supplement regime, or maybe occasionally you just
pop a Vitamin B or Vitamin C when you need
a little extra energy.
Speaker 2 (00:11):
Or immune support.
Speaker 1 (00:13):
On today's episode of The Nutrition Couch, we take a
closer look at popular supplements and signs you may be
getting too much of a good thing. Hi, I'm Susie
Barrel and I'm Lean Ward, and together we bring you
The Nutrition Couch, the weekly podcast that keeps you up
to date on everything you need to know in the
world of nutrition as well as supplement awareness. It's time
to talk about sour Dalyann, because there was a little
bit of a frenzy when I mentioned it recently on
(00:35):
social media. We have a new high protein product in
the supermarket to share surprise, surprise, and we are also
chatting some alternate milks, including a product I've never heard of,
tiger nut milk. So to kick us off today, Lynn,
there was a news headline that came through on news
dot com around a big supplement company in a little
(00:55):
bit of hot water for super supplementing. And I have
always held the belief as a dietitian for twenty five
years that certain supplements are super concentrated, and I'm not
a big fan. So I find a number of the
pregnancy multivitamins have got so much of certain nutrients in them,
and I just think there comes a point where it
(01:16):
is too much. You know, sure in the case of
you know, preventing neural tube dvxs specifically, or making sure
our nutrition's on track, but when people are taking things
that have two, three, four, five times the recommended amounts
in them, or super supplementing or stacking what I call.
So you might be taking a multivitamin and then you
might also be taking a B vitamin, and then you're
(01:37):
also getting some from your protein powder, and you actually
don't realize that you're getting a super amount of nutrients.
And I think there's a general belief out there that
more is better, and that is not the case.
Speaker 3 (01:49):
You know.
Speaker 1 (01:50):
One of the first principles we learn in physiology at
university is the idea of homeostasis or balance, and very
much like nutrition, nutrient intake comes down to the balance
and more is not always better, with the exception of course,
we'd say fresh vegetables, but when it comes to supplementing
concentrated amounts. Taking a pill or a capsule is not
(02:10):
the same as having fresh food. You don't get that
synchronicity between different nutrients, you don't automatically regulate it, and
you very much can overdo it.
Speaker 2 (02:20):
And that was certainly the case in this news headline,
wasn't it.
Speaker 3 (02:23):
Yeah. Absolutely, it's quite shocking and it's something that you
and me have just been discussing between ourselves for I'm
going to say over a year now, because when we
were formulating our energy blend of Creatine, which is the
beautiful yellow packet with the tropical flavor many of our
listeners are well aware of because it's so delicious, we
were very cautious of how much bee vitamins we actually
put in that because I and SO do. You have
(02:45):
a lot of friends and family members that are actually doctors,
and one of my friends was telling me there's starting
to become a few more case studies being written up
in medical journals about neuropathy related to overdosing of Bee
six essentially, So this Australian brand, it's a big, large,
trusted Australian supplement brand, and they're not the only ones, right,
so they're actually facing a bit of you know, they're
(03:06):
in some legal hot water basically the moment, and there's
a potential class action being put together from people who
have basically experienced toxicity in terms of too much B six.
And they're not the only brand. There are so many
brands on the market that have enormous levels of B six.
So just to give you some context, for a woman
age between twenty and fifty, the recommended daily intake of
(03:30):
B six is one point three milligrams per day. To
put that into context, in our energy blend of creatine
per serve, we have included zero point three two milligrams
of B six a day. That's about twenty percent of
the RDI. There are many, many, many brands out there
that are putting up to five hundred percent of the
(03:52):
recommended daily intake of B six into their supplements and
calling them energy brands or B six complexes and even
in some multi vitamins just in like a stress kind
of be complex vitamin essentially. And I think that there
are so many people who hold the belief that vitamins
are natural, therefore natural equals safe, and it simply doesn't
work that way. But B sex is very very interesting
(04:15):
because certainly when Susie and I went through UNI, granted
it was a different time, but we certainly learned the
same things in terms of B vitamins, I e. Their
water soluble. If you have too much, you'll pee them out.
That is what we have always believed about B vitamins, right,
But there are more and more cases from people who
are experiencing B vitamin toxicity is being written up in
these medical journals that something isn't going right. We're not
(04:39):
just excluding it in our urine like we thought. It
is actually building up in the system and actually causing toxicity.
So B six toxicity the classic symptoms, and the scariest
thing is, Susie, I've had three clients this year that
have experienced B six toxicity, and I was saying to you, like,
it's becoming a real issue, Like this is the first
time in my career in over a decade that I'm
(05:01):
actually having people come to me with numbness or tingling
in their hands and feet. And of course this toxicity
is being confirmed with blood tests through their doctors. They've
just come to me for you know, separate nutrition issues,
fat loss, hormone health, et cetera. But they've actually had
this diagnosed through blood test through their doctors. So the
most common symptoms of B six toxicity are numbness and tingling,
(05:23):
particularly in the hands and feet, sometimes a little bit
of like a nerve like droup or nerve pain particularly
in the face, or just nerve discomfort, and a bit
of like a loss of coordination. They're probably the three
major symptoms of B six toxicity, and if you get
onto it quickly, a lot of those symptoms are reversible.
But two out of the three clients that I had
(05:43):
this year have had ongoing symptoms for over twelve months.
So I can see why there potentially might be a
class action, you know, towards a lot of these supplement companies.
But the reality is they're not technically doing anything wrong.
The legislation in Australia to what I believe. I'm certainly
not a lawyer, but from what I've read, these companies
(06:05):
are putting in these amounts, Like the safe upper limit
in Australia is fifty milligrams, That is like fifty milligrams.
What's that percentage fifty divid If one point three is
a recommended daily intake, what's that percentage it's like crazy hard, yeah,
and some companies are putting in you know, up to
one hundred or even over the recommended intake is different
(06:26):
compared to if you're getting your inputting supplements from say America,
for example. So the safe upper limit in Australia is
fifty milligrams. I believe that it's a lot higher in
other countries around the world as well, So it's becoming
a big problem. And I think the concern is that
there's no like really clear warnings on supplement labels. It's
in tiny fine print. If you need glasses, like, good
(06:48):
luck reading that tiny fine print, right. And I think
that we just have this belief that natural is harmless
or because it's a vitamin, it's got to be good
for it. So people are taking all of these energy
supplements and energy vitamins to try and give them a
bit of an energy boost. And I get it. We're
tired where exhausted. I get it. But it doesn't mean
that it's safe just because it's a vitamin. So I
(07:09):
think it really highlights a real issue within Australia and
particularly the rest of the world as well. But I
think it's something that we're going to be hearing more
and more and more of so I think that our
nutrition couch lists should be aware of it. And probably
the other concern is supplement stacking, And indeed Susie and
I have talked about this multiple times on the podcast before.
If you're taking multiple supplements, you're taking a multivitamin, you're
(07:31):
taking a greens powder, you're taking an energy blend, you're
taking a stress supplement, you need to check that all
of those supplements aren't super stacking B six between them,
because I've certainly had clients and one of the ladies
I had with toxic levels of B six and she
has this ongoing tingling and numbness in her hands and
this ongoing tingling and a little bit of a facial droup.
Basically this has been over twelve months. She's experiencing symptoms.
(07:52):
She's not taking any of those supplements anymore. She was
taking three, and across the three she was actually in
taking about eighteen minsis grams of B six, like a huge,
huge amount, And certainly each individual supplement had a warning
label listed on in the tiniest print that you could
imagine like the tiniest fontevy, you need a microscope to
view it. But when she's taking three at once, like
(08:14):
one was an energy one, one was a multivitamin one,
and one was a magnesium blend that she was using
to help her wind down and get to sleep, so
it was magnesium plus B six as well. So it
becomes a real issue when people are taking multiple supplements,
and it's really important that you're choosing brands that understand
the science, that actually read the literature, read some of
(08:34):
these medical journals in case studies, but also a really
conscious not to stack vitamins between their different supplement ranges,
or to have really really clear warnings not to do
that in terms of on their websites and on their products,
and sadly, most large Australian supplement companies do not, and
people are paying the price for that, aren't they Like
it's scary.
Speaker 1 (08:55):
I first noticed it working with bariatric patients because as
a routine description after a gastric sleeve or bypass, physicians
will prescribe a very concentrated multivitamin and it was not
uncommon to see toxic levels of B vitamins in the blood,
particularly B twelve, and so I would also as a
(09:16):
call out to our listeners for anyone who's had barooatric surgery,
and I know that is not insignificant number of people
possibly interested in nutrition and certainly crossing my path client wise,
I want you to really pay attention to those numbers
on your bloods and if you're taking one of those
very concentrated baryatric multivitamins, just because you've been told to,
doesn't mean it's right for you forever, and really keep
(09:37):
an eye on those levels.
Speaker 2 (09:39):
It's very, very important.
Speaker 1 (09:40):
So yeah, I think this is a really pertinent issue,
and I agree that it really is. The industry is
not regulated anywhere near as tightly as it should be,
and basically anyone can pop on a formulation hat, throw
some money and start to manufacture vitamins and I don't
think that should be the case at all. All, righty
and well, through something on my instate, our listeners may
have noticed there's been a a trend in the past
(10:01):
few weeks. I saw a sports dietitian had written things
I would say to my clients if I wasn't worried
about hurting their feelings. And I've realized now it's a
thing going around on Instagram, and I thought, oh, that's
quite fun.
Speaker 2 (10:13):
I'll do it a bit more.
Speaker 1 (10:14):
Gently, because of course we do need to have a
level of sensitivity with our clients. But I think I
did one on Insta that said things I would tell
my clients files being completely honest when we first met,
rather than sort of being a bit more gentle. And
one of the things I put in that group of things, Leanne,
was sourdough is not the best choice of bread. Now,
initially I was going to write sourdo's not healthy, but
(10:34):
I changed it. We have to be so careful with
every word we say. But I think there is a
lot of belief around sourdough. And let me tell you
of all the ten points I made, Leanne, I got
about four hundred messages about sourdough and horror, shame, shock,
questioning it, arguing, and I thought it was time to
have a bit of a deep dive into the world
of sour dough. So, first of all, I, like many listeners,
(10:58):
love nothing more than spending for fourteen dollars at my
local bakery to get a beautiful, fresh, whole grain sour dough.
Speaker 3 (11:05):
It is.
Speaker 2 (11:05):
We only do it once a week. My boys love it.
Speaker 1 (11:07):
We have it with vegimide and beautiful things, and it
is delicious. But one of the key points I would
like to make is there's a big difference in the
quality of sour dough. It's not overly regulated, so there's
a big difference between likely the ones that are very
expensive from Urtesian bakeries that have had a start rising
for twenty four thirty six longer hours and true fermentations happening,
(11:30):
and then to see it slapt on a supermarket bread
because there's no regulation. And in some cases you may
see at sour doughs start a powder in some of
the commercial loaves compared to the artesian loave that costs
fourteen plus dollars. So first of all, we don't always
know what we're getting. The next thing I would argue
is that nutritionally, the best bread is a dense grain bread.
(11:52):
It is higher in natural nutrients, protein, dietary fib a
whole grain spidermin e. It has a lower carbohydrate load.
If I had to say what is the healthiest bread,
that is the healthiest bread. So let's keep in mind
lean how most people eat sour dough, which is a
couple of large white slices at the cafe. That is
how most people get their sour dough. They have it
for toast, they have it on sandwiches that most people,
(12:14):
I argue, are not paying fourteen dollars for an artesian loaf.
Now I'll come back to that in a minute, but
basically that is my argument. The way most of us
eat sour dough is wash and it is. It may
have a slightly lower GI than typical white bread, but
it does not offer the nutritional benefits of a dense
whole grain and it is also very high in carbohydrate.
(12:36):
So whilst it may have a lower GI than a
slice white, it's not significantly better because the carbohydrate load
is huge. Those slices are big. I would argue two
typical slices of sour dough at a cafe is at
least fifty, if not sixty grams of carbohydrate. That is
almost double what you will find in two small slices
of dense whole grain bread. So we have this perception
(12:57):
that's healthier, and I'm arguing it is not. Now in
the case that you are spending or even buying a
multi grain sour dough. Yes it is better than white.
Yes it is absolutely better than sliced white bread. But
you've still got to watch the slice size. So if
you get a smaller loaf, yes, it will be a
lower carbohydrate load, but if it is still a big slice,
(13:18):
you're still getting that carbohydrate load, even though it's better
in a grain loaf. Now, for that reason, it is
also about portion size. Now for the people listening who
say I eat sourdo because it's better for my stomach
or I can't tolerate, that's a different issue. I'm just
talking about the nutritionals of it. And the way most
people have is white sour dough, and it is not
(13:39):
overly healthy and it is certainly not the healthiest form
of bread. So that was just basically the point I
wanted to make, and to be very careful because supermarket
sour dough, particularly in the actual bread section, if you
have a look at the label, it's probably a sour
dough powder starter. It's not the true starter culture that
bakeries will use and for men over many, many hours,
(14:00):
So it's not the same product, and you're not getting
those nutritional benefits that come from an artesian sour dough
that is proofed for long period of time. But if
you do love sour dough or if you make it yourself,
which a number of my clients do, you ideally really
need a grain base if you can. Now, whole meal
is a bit better if you want to mix white
and whole meal, but it's never going to be as
(14:21):
good as a dense grain blend, and of course that's
a lot more expensive, so people will err to the other.
So yeah, I just thought there was quite a few
myths around it, and I wanted to just to clarify
what I was talking about. But it's just not because
its sour dough does not make it a healthier choice
or that much better, particularly when you're going for commercial
sour dough at a typical cafe or bakery, because they're
not paying fourteen dollars a low for their bread. They'd
(14:42):
make no money.
Speaker 3 (14:42):
You know.
Speaker 1 (14:43):
Keep in mind, a lot of it is margins, and
it's going to be a lot cheaper for them to
get a bolt produced white sour dough than it is
to get a rye or a grain because they are
more expensive loaves because the flour will be a lot
more expensive.
Speaker 3 (14:56):
It's so funny that you brought this up, because on
my list this week to film some content was about
sourdough and about the difference between a supermarket soaldo and
a traditional type of sourdo, because the issue is in
the soupermarket, what they're doing is they're using commercial yeast, vinegar,
and often like a sour flavoring that adds the fake
like tang that you tend to get when you eat sourdo.
(15:16):
So it's basically a shortcut and you're missing out on
all the benefits of fermentation. And when you do have
you know, you use that starter and it ferments over
twelve twenty four thirty six hours. This extended process of
fermentation is what helps break down the gluten and the wheat,
so it actually reduces the fodmat load overall, and in
some sensitive people, helps to improve the digestibility. So you're
(15:38):
only getting that benefit in a true quality sourdo. If
you're singing vinegar and commercial yeast and sour flavoring added
or additives or preservatives and you know, additional yeast on
a label, you're not getting true fermented sourdo. You're basically
getting the soupermarket shortcut version of soado, which, as Susie mentioned,
doesn't really offer any of the health benefits. So it
(16:01):
is something that a lot of people just have that
misconception that it's automatically healthier or it's better for your
gut health. But you're only getting the gut health benefits
if you are using a whole grain base. Like Susie said,
if you can visibly see whole grains in the loaf,
like you're cutting through it. When you're cutting through that loaf,
if you're seeing big air bubbles and air pockets, that's
a good sign that they've used a traditional starter versus
(16:23):
using the sped up process of adding the vinegar and
the commercial yeast into it. So it's very easy to
spot a true sourdough, and often a quick check of
the ingredient lists will show you. Often you know it's
not just enough to read sourdo on the front of
the packet, and as you slice through that, if you're
seeing those bigger air bubbles, that's a good sign that
it's being traditionally fermented as well. So I'm like you,
a lot of my clients who are not Celiac, but
(16:45):
they're gluten or wheat sensity of or have a bit
of IBS definitely do better with a sour dough versus
a traditional whole grain or dense grainy bread because it
just is that little bit easier to digest, but it
has to be properly fermented over a couple of days
to actually get those improved digestibility benefits basically true.
Speaker 1 (17:04):
So I look forward to that content. I find it
hard to believe you'd already planned to do that. I
feel like you've just taken that idea and running with it.
Speaker 2 (17:09):
So just watch that. She does that often.
Speaker 1 (17:12):
But no, I think it's a really I think it's
a great feature. So if you do a good one,
I'll just post yours, because yeah, I think consumers are
really being misled. It's very much like the spinach in
the wrap that doesn't have any spinach, like it is
really misleading. So yeah, it's really interesting. So yeah, so
don't get upset if you love sourdough and you make
your rye. I have it, but we just want to
point out that there's a lot of intricacies with it,
(17:34):
all right, So Leanne, there is yet another high protein product,
and I do have to expand my choice of products
because we've been covering these quite often. But this was
quite a big launch to hit supermarkets. In the past
week or two they've got a lot of mail outs
to dieticians and I think I don't know if I
got offered, maybe not, but I think we talked about
going around as an option to promote it. And Dairy Farmer's,
one of the biggest dairy manufacturers in Australia, have a
(17:56):
new high protein milk and we have been talking little
bit about products they've been doing. They've got a flavored
milk which I don't love because it's got a sparta
minut I think artificial sweetener. But this is a new
product rining off the back of protein because generally, in
a glass of milk, whether it's skim or full cream,
you get between eight maybe ten grams of protein per
serve in a large glass, and this option, which is
(18:19):
definitely available in coals, I haven't seen it in woolies yet,
has got fifteen grams of protein per serve, which is
almost double what you would typically get in a cup
of milk. Now, the issue for me, whilst it's good,
I guess to have a bit more protein. For some people,
(18:40):
I struggle that they've left it in a full cream
variety because it's not available.
Speaker 2 (18:45):
In skim or led.
Speaker 1 (18:46):
It's full cream milk, so full cream milk has got
per serve almost nine grams of full fat and six
grams of saturated fat, compared to say a light which
would have four grams of total fat less than one
saturated or skim which has less than one gram of
fat overall, and yet still similar levels of other nutrients.
My issue with it is I wouldn't use this with
(19:08):
my own clients because I generally am not trying to
increase the intake of saturated fat or calories, and I
want the protein, which then means who is this product for?
Because generally parents of children will choose to give the
kids full cream. Now it's recommended kids under the age
(19:28):
of two have full cream. After that it's fine for
them to have light or skim. Parents often prefer full
cream meal, particularly if they've got high energy demands, or
it might be quite small frame or very active, which
is no problem at all. The amount of fat in
dairy is not going to make that much difference to
the average active child if they're active but really leanne
I'm not giving my ten year old eighteen grams or so.
(19:50):
It says eighteen grams on the front, but fifteen.
Speaker 3 (19:52):
The nipper say says eighteen grams per three hundred mil
I was going to run.
Speaker 2 (19:57):
It's leading as well, because three hundred miles is a
big glass and.
Speaker 3 (20:00):
It's tea serving size.
Speaker 1 (20:02):
No. Two point fifty a cup is the serve, which
is fifteen. But I don't And we've spoken about kids
having too much protein before on the podcast. I don't
want my child, definitely under a teenager having that much
protein per serve of milk, like eight to ten grams
is more than enough for them. Then if they're teenagers,
well maybe they have higher calories, but most teenagers, and
(20:22):
I just did a diet for a very active teen
I don't want them to have extra fat. I want
them to have extra protein and calories from good quality carbs.
So I'm not giving them full cream milk anyway.
Speaker 3 (20:32):
So I really.
Speaker 1 (20:32):
Struggle to understand who this product is for older Australians.
Speaker 2 (20:38):
I don't know.
Speaker 3 (20:38):
Yeah, yeah, I think potentially mal Irish Australians, those in hospitals,
those with big wounds, big requirements, potentially you know, dementia.
I would see it as a really good option for
a lot of hospital based clients, particularly those at malnutrition
at risk of malnutrition post surgery.
Speaker 2 (20:53):
You have no budget for this kind of product, man,
But it's on the dollars.
Speaker 3 (20:56):
On par with most milks. Like it's five forty for
two liters of milk. It's not a exorbitant cost. Yeah, true, Yeah, yeah,
(21:23):
I agree. Like I think I would have a handful
of clients who would like this because they do like
full cream milk and there's nothing I can do to
take that away from them. They're like, don't give me almond,
don't give me skin, like I want full cream. So
I have a handful of clients that really just love
full cream and that's like they're, you know, treat every
day as their full cream coffee. So potentially they might
use something like this because the other benefit is it's
higher and calcium. So per serving per two fifty meals
(21:45):
is four hundred and thirty milligrams compared to a standard
cup of milk to fifty meals is about three hundred,
So it is about one hundred and thirty more. So
if you're someone who is in those menopausal years, your
calcium requirements are about thirteen hundred milligrams a day, So
two cups of this is going to get your pretty
damn close. So I think somebody who has really high
calcium requirements or higher protein needs could definitely benefit somebody
(22:07):
who's vegetarian who might want to have a cup of
milk with their you know, chickpie salad or something to
give themselves that bit of a boost. But I agree,
I don't think it's for the standard population. And I
also do think that the protein things a little over hype.
Like I think a cup of milk in itself, whether
it's skim, whether it's soy, whether it's full cream, is
enough protein Like eight grams out of a cup of
milk I'm pretty happy with. For most of my clients,
(22:28):
I think they can eat their protein in other ways.
I don't necessarily think we need high protein milk alongside
every other high protein thing we have in the supermarket.
So what I use it in my meal plans probably
not only for a very select client who potentially didn't
like the high protein yogurts, didn't eat milk, really had
high calcium and high protein requirements. I might potentially use
(22:49):
it for them, but not for my standard you know,
active healthy woman.
Speaker 1 (22:53):
Basically, yeah, I agree with you, So it would be
very very interesting to see how it goes in supermarkets. Yeah,
I sort of look at the products coming out and
I think, oh, I'd love to be an advisor there
because I just question where they're placed in supermarket. So
Darry Farmers, if you're listening, we're available to give some
feedback in the market. All really, Anne, Now you set
(23:14):
me through your question all about a product I've never
heard of. So I look forward to your education on
sharing with us. What is tiger nut milk?
Speaker 3 (23:22):
Why is it? My education, I've never heard of tiger
nut milk either. No, I can do it. I'm kidding.
I'm kidding, I've never heard of it. Someone just DM
me and was like, what do you think of this?
And I literally was like, I've never heard of it.
You can just like, can you talk about it on
the podcast? And of course my first question, like most
people were thinking, like is it from a tiger? And
so that was my first I consulted doctor Google and
I said, is it from a tiger? It's actually not, SUSI,
tiger nuts are small tubers, so they're actually not technically nuts,
(23:46):
So it's a little bit misleading. It should be tiger
tuber milk. But that probably doesn't sound as nice. So
it is basically just a plant based form of milk.
And these tiger nuts have been traditionally used in parts
of Africa, in Spain apparently, and it is a sweet,
nutty tasting milk. And it does have some resistant starch
in fiber in there from the tiger nuts, So from
a gut house benefit, you are potentially getting some additional
(24:09):
prebiotic fiber, which you know we love. From a gut
house perspective, I can't say that all brands of tiger
milk are great. A listener specifically sent us this one,
Madam Tiger Milk. It is dairy free, gluten free, soy free,
and vegan friendly and sustainably sourced, and the ingredients are
actually pretty good sousi. So it's water, not just normal water,
(24:30):
sousy filtered and UV purified water, followed by organic tiger
nuts at twelve percent, followed by a father bean protein,
Australian olive oil, organic sugar minerals. They've got added potassium,
calcium and phosphate, and then they've also got some sea
salt and some added vitamins B five, B two, vitamin
D and vitamin B twelve so it's very well fortified
(24:52):
nutrition wise. For a cup, two fifty mils is six
hundred and thirty kilo jules, seven point five grams of protein,
which is very high for a plant based milk, and
obviously they've added that additional protein in from the father
bean protein. It's actually quite high fat eight point three
grams of total fat, but lower saturated fat one point
three grams of saturated fat, five point six grams of
(25:13):
carbs over or five point four of that being sugar.
There is some added sugar. Most plant based milks on
the market have added sugar. Calcium three hundred milligrams. We
love to see that. We love to see a plant
based milk fortified on par with dairy milk. Love seeing
that there's about thirteen percent Ardi, vitamin D, twenty two
percent ADI, vitamin B two, fourteen percent B five and
(25:34):
forty percent Ardi of B twelve. Phosphor is twenty five
percent Ardi, and potassium just shy of three hundred milligrams.
So I don't mind it. Would I personally buy Target
milk for myself or my kids. No, I drink soy milk,
My kids drink four cream dairy milk. David drink skims.
So we have three types of milk in our household,
and Target milk is not one of them. But I'm
not against it. I think if somebody really loves it,
(25:55):
I think certainly, this brand itself seems to be very
stronger nutritionally than a lot of the other plant based
milk's on the market. A lot of other plant based
milks have a high amount of added sugar, they're not
probably fortified with calcium, and they also use a lot
of refined vegetable oil. This actually uses Australian olive oil,
which is pretty good. So if you like it and
you're happy to spend the money on it, I can't
(26:16):
find it in traditional supermarkets. I'm just looking at the
Madam Tiger website. I wouldn't have a problem with a
client if they wanted to drink this, if they really
liked it. I do like that there's a bit of
prebotic fiber in there, so yeah, I actually don't mind it.
I think it's a good option. I haven't tried it.
I wouldn't technically recommend it, but I also wouldn't solve
a client from it if they were actively drinking it,
So from me, it gets a green light. I'm pretty
(26:37):
happy with this brand. I can't say. I don't know
if there are other brands of tiger nut milk. This
is literally the first time I've ever heard of targan
nut milk. But yeah, don't I don't mind it. But
there's also great brands in terms of oat milk and
almond milk and skim milk as well, So it's not
something that I would be recommending, but I also think
that it's a good option as well.
Speaker 1 (26:54):
What do you think another day another milk? I don't
know how kind of glazed over if I'm honest with you,
I just think they're so many.
Speaker 2 (27:01):
They're all same.
Speaker 3 (27:01):
I did.
Speaker 1 (27:02):
I did a review actually on I didn't do this one.
I would have added it, but I did it on
nine Honey. I had to go through them all an
update sort of what's out there, and to be honest, like,
there's not a lot of differentiating factors now between any
In my nutrition analysis of any plant based milk, the
main difference is Soy's higher in protein. But when it
comes to oat, almon rice, they're all quite similar. And
(27:24):
then they're coming out with an ink because you've got
the unsweetens, which are quite low calorie, and then you
have the regular and then they're starting to bring out
the high protein ones, which is sort of formulated proteins.
But yeah, like to me, they're all kind of much
of a muchness. What I was surprised about was I've
had a few clients come through using coconut milk and
smoothies and the old I think a few influencers are
(27:44):
using coconut milk on smoothies online, so they're sort of
picking them up, and the old met was like, oh hard, no,
like it's high in calories. But actually, I think the
Australia zone coconut milk is actually quite low in calories
and sugar and even I think preserve the fat. Even
though there's a bit of saturated fat, it's actually quite low.
So that's they've reformulated it to be unsweetened and it's
actually quite low calorie too, whereas before I was a
(28:06):
hard null and coconut milk. I think the only downside
I don't think it has calcium. It's going to check
that very quickly while we're on the line. But yeah,
so I sort of them like it's a personal choice.
If you're having it, just make sure it's got some
calcium in it.
Speaker 2 (28:18):
Please, Do I use it?
Speaker 3 (28:20):
No? Yeah, I think the bottom line is that there
are actually so many great plant based milks on the market. Like,
if you want to have dairy, have dairy. It's very nutritious,
there's nothing wrong with it. But we do know that
a lot of our clients don't have dairy for whatever reason.
But there's actually so many good quality plant based milks
on the markets these days. So one of my favorite
brands is Vartasi, So that's personally the brand of soy
milk I use because they don't add the added vegetable oils.
(28:43):
And yes, a lot of the brands do have added sugar,
but it's on par with traditional milk, which has naturally
occurring sugar anyway, so it's not a huge thing in
my eyes.
Speaker 1 (28:50):
Yeah, and Sanitarium, you know, they do good products too,
but yeah, the only downside of that coconut milk, the
unsweetened astrayas owners, does not have calcium, so that's sort
of the only.
Speaker 2 (29:00):
Negative to it.
Speaker 1 (29:01):
So yeah, I think just be aware of what you're
having each time. It's a personal choice, so go for
it all.
Speaker 2 (29:06):
Rightly, And when that brings us to the end of
the Nutrition Couch.
Speaker 1 (29:08):
We have some new babies in our Design by Dietitians range,
do we not?
Speaker 3 (29:13):
Yes?
Speaker 2 (29:13):
What have you just picked up from the factory this morning?
Speaker 3 (29:16):
Not only have I picked up our long awaited hand mixes.
We're so excited, guys. These are pretty beautiful David's ideas,
but very excited. I would full credit for this idea.
They're very They're very exciting. But we have our new
restore which our triple magnesium Cranberry splash flavor. Hands down,
this is my absolute favorite. I'll ask Susie in a
(29:37):
second what hers is. But I can't get enough magnesium.
I'm obsessed after training, I take it before bed. It's amazing.
And then we've got our unflavored renew collagen as well.
It's our hydrolyzed collagen. We're using verasol, which is a
very well researched form of collagen. We should probably update
probably on the podcast next week, sus But yeah, we've
got two new products and our hand mixes which are
very exciting. They'll be online at Designed by Dietitians dot com.
Speaker 1 (30:00):
Yeah, and if you order all this weekly and has
to pack, so feel free to give her all the
orders so I can have an.
Speaker 3 (30:04):
Luck if this podcast is recorded at advance.
Speaker 2 (30:08):
All right, have a good week everyone. Thanks for listening,
Thanks for listening.
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Law & Order: Criminal Justice System - Season 1 & Season 2
Season Two Out Now! Law & Order: Criminal Justice System tells the real stories behind the landmark cases that have shaped how the most dangerous and influential criminals in America are prosecuted. In its second season, the series tackles the threat of terrorism in the United States. From the rise of extremist political groups in the 60s to domestic lone wolves in the modern day, we explore how organizations like the FBI and Joint Terrorism Take Force have evolved to fight back against a multitude of terrorist threats.