From Leanne and Susie on The Nutrition Couch this episode:
- We teach you some easy ways to reduce your sugar intake;
- We reveal their favourite fast food options;
- Our listener question is about whether plant based yoghurts can be good alternatives to dairy.
So sit back, relax and enjoy this week’s episode!
Tune in on Wednesday for your mid-week motivation.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you love sweet food? We do you even feel
like you could be addicted to sugar? Most of us
eat far more than the recommended intake of sugar each day,
and so today we take a closer look at the
programming that we want to do when it comes to
wanting more and more of the sweet stuff. Hi, I'm
Leanne Ward and I'm Cissy Burrel And every week we
bring you The Nutrition Couch, the biweekly podcast that keeps
(00:22):
you up to date on everything that you need to
know in the world of nutrition as well as all
things sugar addictions. Today we share our top fast food
tacks to choose meals that are under three hundred calories
if you're forced to pick up some fast food on
the run. And our listener question is all about plant
based coconut yogurts, So Susie to kick us up today,
it's all things sugar now. The Australian recommendations are no
(00:43):
more than twenty five grams of added sugar each day,
and let's be honest, it sounds like a lot, but
in reality it's actually not. When you think about it.
A serving size of say, for example, just a plain
Cabri milk dairy chocolate, a fifty gram serving size, one
of those like small bars. A lot of people pick
up at the checkout, so as they're doing their grocery shopping,
as they're filling up their petrol in the car, they'll
pick one up at the counter. That is twenty eight
(01:05):
grams of sugar. That's already our entire daily added sugar
intake for the day. If you are having a six
hundred mil bottle of regular coke, that is sixty four
grams of sugar each day. If you're having a regular
something like you know, Gatorade or Parade, one of those enerjusrinks,
that still has a ton of sugar in it as well.
So I think that we forget where a lot of
the sugar is coming from. There's a lot of added
sugar in cereals, there's a lot of added sugar in
(01:27):
things like juices and smoothies, and of course there's a
lot of added sugar if we're looking at biscuits and
pastries and that sort of thing as well. So there's
a naturally occurring sugar through things like fruit, and our
dairy products have naturally occurring sugar and lactose in them
as well. So we're not too concerned about that because
they're more of our whole food products. We're really talking
about that added sugar each day, and we do get
(01:48):
a lot of clients say to Aususie, I'm addicted to sugar.
I'm absolutely addicted. I can't stop it. And indeed, there's
not really a whole lot of research around this addiction
to sugar. But what we do know is that when
we do consume sweet things or food that taste good,
it lights up those areas in our brain that essentially
is like our pleasure center. So we do know, and
myself included you include zoosing our clients as well. The
(02:11):
more sugar we have, the more sugar we tend to want.
So you've had a few good experiences within your own
clinical practices of kind of holding off clients till later
in the day, because what we both find is that
if you have sugar early on, say, for example, you
have a couple of biscuits with your coffee in the morning,
you're more likely to want more and more of that
sugar throughout the day, aren't you.
Speaker 2 (02:29):
I think what we know from the science is that
certainly there's a program with effect over time. But I
will often have clients who describe themselves as being addicted
to sugar and sweet foods, and when I look at
their diaries or their diet history, certainly they write off
sweet food all day. And that's my concern, and I
think what we will find genetically is that some people
(02:52):
are more sensitive to it than others. And specifically, one
of the big drivers is if you have a degree
of insuring resistance, it means that your natural glucose cycle
because of course sugar breaks down to give gluecose when
you have concentrated amounts of that. In a person who
is insulin sensitive, or doesn't have insulin resistance, or is
(03:12):
in a weight stable situation, whenever they eat carbohydrate or
sweet food, they will have insulin response to match it,
and their glucose levels will return to normal quite quickly,
whereas in someone who has glucose regulation issues, that process
takes longer and that tends to drive that response and
those cravings. So if I've got a client who tolerates
(03:34):
sweet food quite well, so for example, they might have
fruit and cereal for breakfast and then have something sweet
after their lunch, maybe fruit yogurt or fruit again, and
then they prefer sweeter snacks, So they might have a
fruit based snack bar, musli bar, fruit to snack on,
and they don't have an issue with their weight and
they can control it, and they're not going at night
(03:55):
and binging dessert and biscuits and other sweet food. I
don't have a problem necessarily with leaving them on that trajectory,
you know, because particularly if they're active people and need
the calories. But that's generally not what I see. Generally,
what I see is the more sweet food people have,
the more they want, and it drives that incessant need
(04:15):
for food right through the day. So you might start
even with say a sweet spread jam peanut butter on
toast in the morning, or something like banana bread or
something at a cafe, or even white bread because that
is quite sweet, even if it's not added sugar.
Speaker 3 (04:30):
Or they might have milk.
Speaker 2 (04:31):
Coffee, so I say oat latte or add sugar to
their tea or coffee, and then that's enough in my experience,
to drive that desire. So if you finish your lunch,
for example, and are constantly looking for that sweet hit,
it's suggestive that your body is not overly good at
regulating your sugar intake, and I find myself anecdotally that
if you keep off it during the day, you're much
(04:52):
more in control of it.
Speaker 3 (04:54):
So I think everyone's different. It's not a technical addiction.
Speaker 2 (04:57):
It's not like you know in the case of a
that drugs or alcohol that you know your body will
sort of respond as aggressively. But there's certainly a programming
effect in the brain that the more you have, the
more you want, which shows how people who don't need
a lot are happy with a piece of fruit, whereas
some people you know, can down a whole packet of
chocolate biscuits and not even tip the side. So I
(05:18):
think the thing with sweet food, if you know you're
sensitive to it, my suggestion is just to wean off slowly.
There's a really strong programming effect. So, for example, if
you always add sugar to your tea or coffee and
you know it's not the best habit, just rather than
go cold turkey and put yourself under that pressure, you're
better just to have three quarters of a tea spinner,
then half a tea spin and over time reduce it
(05:38):
and in generally, and I find most of my clients
feel so much more in control of it when they
do it that way rather than that all or nothing
approach where they're like, I'm not having any I'm not
having anything, I'm binging at. So Yeah, the recommendation from
the World Health Organization is for less than twenty five
grams a day of added sugars. I think even a
bigger concern is our kids, because kids of having so
(06:01):
much discretionary food, Like I think it's something obscene, Like
I want to say forty percent of calories and kids
under five are coming from discretionary foods because we reward
kids with so much sweet food. You only have to
go to the park or the playground to see the
parents giving things like tiny teddy biscuits, fruits straps, dried fruit.
(06:24):
Then go to the coffee shop and they have like
the baby Chino with sprinkles on top, or they'll have
the marshallows, yeah, the marshmallows, or the kids cupcakes.
Speaker 3 (06:34):
Like I was looking at Woolies the other day.
Speaker 2 (06:36):
They had like cookies for kids and cupcakes for kids,
Like some of them had like twenty thirty grams of sugar.
Speaker 3 (06:43):
Like I went to get some for the boys and
I just couldn't do it. I was like oh my god,
I can't give the kids that.
Speaker 2 (06:48):
So I think as parents, you know, as adults, on
one hand, if you're sensitive, it helps you keep in
control of your food to minimize sweet intake. But for
us parents, I think we've got to be so careful
because we're priming them to want more of that sweet
food by offering it as treats and rewards right through
the day. So I think just being mindful of all
the places that it slicks in and knowing that you're
(07:10):
probably going to get more than enough from treats or
birthday cake and things like that without adding it back
in all the time as well, right through the day.
Speaker 1 (07:18):
Absolutely, and even just reading your food labels like you
were doing it at the supermarket, because sometimes you pick
something up and you think, oh, mini cupcake, that's fine
for the kids, and then you read the nutrition label
like you did, and it's quite shocking to actually see.
And some products are actually a lot better than other
products as well. So it's not about the front of
package marketing where you pick something up and it says
low sugar or a better option or just for the kids.
(07:38):
We really have to spend that extra couple of minutes
and really try to read and decipher the food labels
out there, because it is just a mine field in
trying to feed ourselves and our children. Some healthy eruptions
these days, But really what I like to do for
me with muffins and that sort of thing, because I
don't have time, like the majority of people listening to
the podcast to be baking even every week, let alone
every day. So I make big batches of mini muffins.
(08:01):
I don't put any sugar in them at all. Even
when a recipe says like a cup of sugar, say
in a banana muffin or some you know, apple whatever
flavored muffins, I don't put any sugar, and I dish
use the natural sugar within the fruit, and then sometimes
I might put a little bit of like coconut or
something like that in there as well, so it's naturally
added sugar, but I don't think it needs the additional sugar.
And then I just batch freeze them and then warm
them up in the microwave or leave them out overnight,
(08:22):
and they're kind of ready to go the next day
for her lunch box. So really doing that kind of
smart baking. If your kids do like those sorts of
things for their lunch boxes, but as adults, I'll just
give one fine a little Hiksusie. I was talking to
some of my clients this week about it, and I
put up an Instagram really a couple of must have
been last week or something around having sweets, and I said, basically,
you don't have to give up chocolate, you don't have
(08:43):
to give up sweets. We have to be very mindful
that you're not having it on an empty stomach, like
you said initially, with our blood sugar levels, they tend
to shoot up if all we're doing is eating pure
sugar or a small sugar food like a bit of
chocolate or a handful of lollies or a couple of
mentals or something. So what we want to do is
try to prime our body first with a little bit
of protein or a little bit of fat to help
to stabilize that blood sugar level kind of swoop. So
(09:05):
what I like to do is give my clients one
of those little like baby bell cheeses they have about
five or six grams of protein in there, their little
protein ones, or a small handful of nuts, or even
just one or two tablespoons of good quality Greek yogurt
and then they can have a little bit of sugar,
they can have a little bit of the treat that
they're looking for, and that just helps us sort of
stabilize those blood sugar levels a little bit more so
they're not constantly going back for more and more. So
(09:26):
it's really about combining it within a balanced meal, or
having a balanced meal and then having a little bit
of a treat afterwards, but not having the treat hours
after the meal. So the treat is all that you're having,
and your blood sugar levels tend to do quite a
large spike, more so than if you were to combine
it with the meal. So really looking at kind of
the quality of the snack that you're choosing overall, and
not just having the sugar by itself, trying to pair
(09:48):
it with a little bit of protein or fat to
prevent that sugar spike.
Speaker 2 (09:51):
I think that the latest sort of science on food
sequencing is also quite powerful in this context. So if
you know you're someone who has that terrible cra after
a meal, there's reasonably strong evidence to show that glucose
regulation is significantly better if you eat your macros in
a certain order. So, for example, always starting with the
(10:11):
veggie or salad bulk of the meal, followed by the
protein and then the carbohydrates. Doing a breakfast example, if
you were having say a slice of protein toast with
some cottage cheese or ricotta and banana, you would then
suggest starting with the protein toasts and the cottage cheese
and follow the banana. Or if you're having eggs, start
with the veggies, tomatoes, spinach, then the eggs and then
(10:33):
the bread at the end.
Speaker 3 (10:34):
And that is very.
Speaker 2 (10:35):
Powerful, and it's often something because we're not overly mindful
when we're eating, people shove food in. If you can
take that time to eat in order, even particularly your
evening meal, that will go a long way. I think
if you're someone prone to that sugar craving, you want
to neutralize your mouth, So things like chewing on gum, soda, typewater, orkum,
butcher that kind of very different taste sensation in the
(10:56):
mouth is quite powerful. And I would always say the
biggest predictor of consumption is having availability. So if you
sit at your desk and have biscuits there or a
chocolate bar, you'll eat it. So you've got to make
it more difficult to get it. Because you know, people
take it in their bag or they're at work and
then it just slips in. So I think there's a
certain degree of psychological regulation, structural stuff that you can
(11:18):
do with your food, but also then there's just physical
limitation to try and break the back of it. And
certainly clients, after starting with me and likely Yulian, once
they've had a week or two of a much higher
protein diet, they will always talk about the reduction in
sugar cravings and how much more satisfied they feel, which
just goes to show there is a programming effect and
(11:38):
the baseline nutrition is really really important. So rather than
focusing on avoiding the sweet stuff, it's about building that
baseline and then having a strategy for managing craving. So
I think it's worth a discussion because certainly I have
a lot of clients who would describe themselves as addicted
to sweet food.
Speaker 1 (11:54):
Absolutely, Like I think there's a book about how the
French is so slim, but they still enjoy their wine,
they still enjoy their cheese, they still enjoy their desserts.
And when you look at when you go to France,
when you go to even places like Italy, they often
start with a salad, like there's always some sort of
salad on the table, or even if it's like in
your if you're in the middle of Italy and it's
like a bit of cheese and a bit of tomatoes
with a bit of boosamaic. So maybe try to make
(12:14):
that a regular part of your eating routine, because, like
Susie said, there's actually quite powerful research coming out around
the different combinations of food and how you eat them.
And it really sounds weird for me to be eating
veggies and then eggs and then toast, or if I
was to have my Greek yogurt first and then my
you know, berries or something, and then my granola afterwards,
Like it doesn't make sense in my head, but it
(12:35):
is very strong research. If you do have blood sugar
regulation issues to actually think about eating your vegetables first,
followed by your protein and leaving the carbohydrate portion till last.
And if you look at some of the countries around
the world that generally have really healthy people and that
are able to control their weight a lot better than
the majority of Australians or Americans, they often start with
a big salad. You know, they don't ho into the
(12:55):
big bowl of white rice followed by you know, the chicken,
and then a tiny bit of They'll often start with
a really large plate of sale little veggies as a starter.
Then they'll go into the protein, and then they finish
off with a little bit of wine and a little
bit of dessert. They don't do it in the opposite way,
and these countries typically minimize a lot of snacking as well. Generally,
when they have a little bit of a treat, it
is paired with a meal to again prevent that big
(13:18):
blood sugar spikes. That's all I was really going to
add there. We can take a lot from our international
friends basically by the way that they tend to eat
their meals and the timing of that as well.
Speaker 2 (13:26):
Yes, very true, all right, Well, a slightly different slant,
but really not that different. In the last week or so,
there's been quite a few headlines on major news outlets
about what a nutritionists would choose at McDonald's. And when
one of my editors asked me to write a piece
on this, I knew that it would go gangbusters.
Speaker 3 (13:45):
And it's sort of in a.
Speaker 2 (13:46):
Conundrum because on one hand, you want to be promoting
good nutrition and certainly any kind of fast food is
not promoting good nutrition, but on the other that's what
people want to click on. So it's a constant balance
in the media of giving people what they want versus
what they need. But I did write it up and
I thought it might be useful to share, because whether
you want it or not, the truth of the matter
(14:07):
is that we will find ourselves, especially coming into holiday time,
at remote in remote areas, traveling and literally the only
thing that you can get is fast food. Now, sure,
I'll have discussions with clients, take it with you, pack
your food, but you know, even when I'm going to
roach it with the kids, we will also stop at McDonald's.
And one of the reasons I believe people do it,
(14:27):
and I can attest to this myself with small children,
is it's cheap. You know, if you go to some
cafes and outlets, you know you're paying fifty sixty eighty
dollars for a small meal.
Speaker 3 (14:36):
It's just ridiculous.
Speaker 2 (14:37):
Whereas even though the price is at fast food chains
including McDonald's, are nowhere near as low as they once were,
you can certainly come away with a meal for a
child for less than five dollars, which is pretty unheard of. Admittedly,
if you add the salad it takes it up to
almost ten. But anyway, so I thought today what I
would go through is not and this is by no
way an endorsement of fast food. I would much prefer
my clients to always take their food with them by
(14:59):
try and avoid it. I find it's always underwhelming a
lot of this food. But I thought I would share
some of the best choices under about three hundred calories
with a few caveats, because it's not all it's cracked
up to be, and certainly if you're interested more in this,
We've got a whole guide on takeaway food at the
nutritioncouch dot com, where we rate our favorite choices at
each fast food outlet.
Speaker 3 (15:18):
But I'll just go through a few of them.
Speaker 2 (15:20):
So, looking at the Macas menu, I think that the
salads there are massively overrated. If you've ever ordered one,
They're not cheap, and the volume of salad is usually
pretty low and it's usually pretty gross quality. So even
though that would be the healthiest option, I my personal preference.
You can get if you specifically order the whole meal
grilled chicken snackrap. It comes in just over two hundred calories,
(15:43):
almost fourteen grams of protein if you get it without
mayo at low is it even further now it's really small.
Speaker 3 (15:49):
It won't fill you up.
Speaker 2 (15:50):
You probably need to, but I would certainly prefer a
client to have one or two of those with say
a diet soft drink or a coffee from the cafe.
Speaker 3 (15:59):
Then fast food meal with the fries.
Speaker 2 (16:01):
So anything generally that you can avoid eating the fries
is the take home message. So certainly that's one of
my better options there. Hungry Jacks is pretty light on
the end. They really have got very poor information on
their site and certainly not very many good choices. Probably
my best option there is the plain cheeseburger, which comes
in at just three hundred and nine calories and fourteen
(16:22):
grams are fat and massive nine hundred milligrams of sodium, but.
Speaker 3 (16:25):
It wouldn't be my first choice.
Speaker 2 (16:26):
If I had to choose between Hungry Jacks and Macas,
I'd be going Macas all the way. KFC is very
ordinary as well. The best one I could find at
two fifty four calories is their original Supercharged Slider. It's
like a little taco. It's got very little salad, but
fried chicken. Again certainly not my go to, but that
would be my best option there and definitely out of
(16:47):
all the chains, LeAnn, if you find a subway, you
are in good hands. Subway sandwiches, particularly the low fat
six inch or come in less than three hundred calories,
You get some salad, you get some protein, and by
far and away if you're looking at fat, and I
would say that comes into sort of fast food that
may be available by far and away. This is the
(17:09):
best option when it comes and I'll just mention and
I've put I could tell you all the different ones,
but basically turkey and chicken pieces are quite.
Speaker 3 (17:17):
Low, but all of them are pretty good.
Speaker 2 (17:19):
And then you might also be interested to know that
at Guzman and Gomez, which is quite a large chain,
when you look at how popular different ones are and
how many outlets are available, most of the burritos and
tacos are hugely high in fat and calories, like I'm
talking a thousand calories per meal, but they do have
a couple of options. The grilled chicken salad comes in
(17:39):
it just over three hundred calories, and if you can
ditch the dressing, its lighter again. And their crispy chicken
tenders again come in at less than three hundred calories,
but in that instance, I'd be going for the salad,
So it's not great.
Speaker 3 (17:52):
If I'm choosing.
Speaker 2 (17:53):
Something, I tend to go for sort of the chicken
strips and some sort of salad. But there's a few
smidgeons and I certainly am a big fan of subway
when I'm traveling, and try and find those in regional
towns before I'd go to fast food if I can.
Speaker 1 (18:05):
Yeah, absolutely. And the problem is you might be able
to find something that, say three four hundred calories and
you think, oh, great, that's a light option. I do
not find that those foods fill me up. But my client,
like you, has smaller children, you know, six eight years old,
and she was saying to me, look, I know it's
not ideal, but I'm gonna have to go to maccas
like after our sports training whatever. This is kind of
the only thing around. She lives a bit regionally as well,
(18:25):
And I said, all right, no, Norah's we'll find a
good option for you. And we found something that match
from a calorie perspective, like a burger, and an hour
later she's like, oh my goodness, I'm so hungry. So
the problem with these food's eyes they don't tend to
fill you up. The calorie load's super high, but they
don't fill you up. And hand on my heart, I
would say in the last ten years, I've been to
McDonald's or Hungry Jacks twice, I reckon, and both times
(18:46):
are after a wedding. It was probably about one am
in the morning and I had far too much to drink,
and my decision making capabilities when not very strong. But
I don't eat there on purpose because I do not
find those foods feeling at all. If they were delicious
and feeling and I could find a lower calor option,
sure I might enjoy it as a treat free occasionally,
but if I want a burger, I'll hands down go
somewhere like Grilled, where I do find it, you know,
(19:06):
very filling. But my best options when I'm traveling like
you are absolutely Subway. I love both the subs. Also,
the wraps can be quite good, and the salad options
are great as well. I love a good Sole Origin
salad or wrap or Assumo salad as well. And even
places like fish Bowl as well have you know, quite
good options and some poke bowls, but there's just not
a lot when it comes to those generic kind of
fast food, you know, chains like the Macas, the Hungry Jacks,
(19:30):
the KFC. So what I do find is I just
trying to get my clients to plan in advance, or
if it's kind of like a one off like you,
I just kind of say no sides, no soft drink,
no chips, just stick to either a burger or some
sort of rap or something. Red Rooster's probably when we
didn't go through. There are a couple of better options
at Red Rooster. You can get some of the chicken,
which is a bit leaner, and they can add a
little bit of extra edge on the side, like a
(19:51):
little bit of peas or corn, or some gravy and
mash or something which can tend to fill you up
a little bit more So Red Rooster added my pick
of those big four Hungry Jacks, Macas, KFC, or Red Rooster.
I think, hands down, Red Rooster would genuinely be my
pick if clients kind of had a choice between that.
Speaker 2 (20:05):
I think Red Rooster is an interesting one. Took us
to try and pull the nutritionals off their websites are
really difficult, so in theory, I don't disagree, but trying
to track down those numbers I found almost impossible. Most
of the stuff there was meal deal, so they do
have peas and stuff. But yeah, if you can find
chicken and salad, Like if you're at Woolly's and can
pick up a tiner tune or salmon and a barbecue
(20:26):
chicken with salad, that's certainly a much better option than
most of them. But yeah, worst case, if you had
a chicken snack wrap and a coffee or a diet
soft drink from maccas, wouldn't be the end of the world,
but it wouldn't feel you that much. So take some
veggie snacks at least with you if you're on a
road trip.
Speaker 1 (20:39):
Yeah, absolutely all right.
Speaker 2 (20:41):
And then to finish off today, LeAnn, we had a
listener question pop up on our Instagram and we'd love
to get those, so certainly if you're interested in knowing
anything specific, pop those through.
Speaker 3 (20:50):
We did go through them regularly, and.
Speaker 2 (20:52):
It was all about coconut yogurt, and I know it's
a really popular choice, and the question was was a
healthier option compared to the plant yogurts? And I wanted
to talk about it because for me, coconut yogurt masquerades
as a healthy product when really there's no protein, patch
full of saturated fat, and no calcium. So it's a
(21:12):
hard note for me on coconut yogurt. I would much
prefer soy or even the oat based yogurts, but certainly
I don't count coconut yogurt as a yogat at all.
It's definitely a dessert and definitely a heavy one. So
it's a big thumbs down for me in general. It's
not a healthy food.
Speaker 1 (21:27):
Yeah, I completely agree. It's a hard note for me
if I have plant based clients. Generally, if I have
clients that are eating coconut yogurt, it's not because their
preference is plant based. They're just doing it because they
think it's healthy and whatever is and they think that
dairy is bad or inflammatory will gain weight to lot,
so they've kind of swapped into this coconut yogurt because
they think or they've been marketed to that it's a
better choice. And like you, am a hard no. It's
(21:48):
very high in calories, very high and saturated fat, minimal proteins,
which doesn't really fill you up. And I don't think
I've seen a brand on the market that's fortified with calcium.
So to me, it's not yogat at all. I like
to eat call it a dessert. That's quite funny for me,
you know, the preference would be something like a soy yogurt.
But if I'm being honest, they don't taste very nice.
And that's the biggest struggle I have with my vegan clients.
They don't taste good, the soy yogurts, and I agree,
(22:09):
I've tried a lot of them in the market. They're
not very good. There was a couple that we reviewed
very early on in our podcast stage, probably a good
year or two ago, and sadly they've gone off the
market as well. So what has tend to stuck around
is the better options in terms of plant based yogat
somewhere based on a bit of oat. They were the
better options because I had a little bit more protein
that they were fortified. I can't remember that brand off
the top of their head. Suits it was green anyway.
(22:31):
That's gone off the market anyway now, and I think
coconut yogurt has just survived because it is quite delicious,
because it is quite high in fat, and so I
would be using it very, very sparingly. But I wouldn't
be dumping it on my breakfast if I was following
a plant based lifestyle because I thought that it had
more protein or it was adding any nutritional benefit to
my food. I don't really see that there's any nutritional
(22:51):
benefit for consuming something like coconut yogurt. Absolutely something like
good quality Greek yogurt, but definitely not coconut yogurt. I
would just be using it a little in my food
if I needed to, but not adding it in for
any sort of positive nutritional benefits.
Speaker 3 (23:05):
True.
Speaker 2 (23:05):
All right, Well, that brings us to the end of
another episode of The Nutrition Couch for another Sunday. Please
keep telling your friends about us so we can continue
to grow, and check out our website, the nutritioncouch dot
com and you will find that takeaway guide I spoke
about there, as well as our recent webinars Why wait
and hack your hormones.
Speaker 3 (23:22):
Have a great week, Catch you
Speaker 1 (23:23):
Guys next week.
Do you love sweet food? We do you even feel
like you could be addicted to sugar? Most of us
eat far more than the recommended intake of sugar each day,
and so today we take a closer look at the
programming that we want to do when it comes to
wanting more and more of the sweet stuff. Hi, I'm
Leanne Ward and I'm Cissy Burrel And every week we
bring you The Nutrition Couch, the biweekly podcast that keeps
(00:22):
you up to date on everything that you need to
know in the world of nutrition as well as all
things sugar addictions. Today we share our top fast food
tacks to choose meals that are under three hundred calories
if you're forced to pick up some fast food on
the run. And our listener question is all about plant
based coconut yogurts, So Susie to kick us up today,
it's all things sugar now. The Australian recommendations are no
(00:43):
more than twenty five grams of added sugar each day,
and let's be honest, it sounds like a lot, but
in reality it's actually not. When you think about it.
A serving size of say, for example, just a plain
Cabri milk dairy chocolate, a fifty gram serving size, one
of those like small bars. A lot of people pick
up at the checkout, so as they're doing their grocery shopping,
as they're filling up their petrol in the car, they'll
pick one up at the counter. That is twenty eight
(01:05):
grams of sugar. That's already our entire daily added sugar
intake for the day. If you are having a six
hundred mil bottle of regular coke, that is sixty four
grams of sugar each day. If you're having a regular
something like you know, Gatorade or Parade, one of those enerjusrinks,
that still has a ton of sugar in it as well.
So I think that we forget where a lot of
the sugar is coming from. There's a lot of added
sugar in cereals, there's a lot of added sugar in
(01:27):
things like juices and smoothies, and of course there's a
lot of added sugar if we're looking at biscuits and
pastries and that sort of thing as well. So there's
a naturally occurring sugar through things like fruit, and our
dairy products have naturally occurring sugar and lactose in them
as well. So we're not too concerned about that because
they're more of our whole food products. We're really talking
about that added sugar each day, and we do get
(01:48):
a lot of clients say to Aususie, I'm addicted to sugar.
I'm absolutely addicted. I can't stop it. And indeed, there's
not really a whole lot of research around this addiction
to sugar. But what we do know is that when
we do consume sweet things or food that taste good,
it lights up those areas in our brain that essentially
is like our pleasure center. So we do know, and
myself included you include zoosing our clients as well. The
(02:11):
more sugar we have, the more sugar we tend to want.
So you've had a few good experiences within your own
clinical practices of kind of holding off clients till later
in the day, because what we both find is that
if you have sugar early on, say, for example, you
have a couple of biscuits with your coffee in the morning,
you're more likely to want more and more of that
sugar throughout the day, aren't you.
Speaker 2 (02:29):
I think what we know from the science is that
certainly there's a program with effect over time. But I
will often have clients who describe themselves as being addicted
to sugar and sweet foods, and when I look at
their diaries or their diet history, certainly they write off
sweet food all day. And that's my concern, and I
think what we will find genetically is that some people
(02:52):
are more sensitive to it than others. And specifically, one
of the big drivers is if you have a degree
of insuring resistance, it means that your natural glucose cycle
because of course sugar breaks down to give gluecose when
you have concentrated amounts of that. In a person who
is insulin sensitive, or doesn't have insulin resistance, or is
(03:12):
in a weight stable situation, whenever they eat carbohydrate or
sweet food, they will have insulin response to match it,
and their glucose levels will return to normal quite quickly,
whereas in someone who has glucose regulation issues, that process
takes longer and that tends to drive that response and
those cravings. So if I've got a client who tolerates
(03:34):
sweet food quite well, so for example, they might have
fruit and cereal for breakfast and then have something sweet
after their lunch, maybe fruit yogurt or fruit again, and
then they prefer sweeter snacks, So they might have a
fruit based snack bar, musli bar, fruit to snack on,
and they don't have an issue with their weight and
they can control it, and they're not going at night
(03:55):
and binging dessert and biscuits and other sweet food. I
don't have a problem necessarily with leaving them on that trajectory,
you know, because particularly if they're active people and need
the calories. But that's generally not what I see. Generally,
what I see is the more sweet food people have,
the more they want, and it drives that incessant need
(04:15):
for food right through the day. So you might start
even with say a sweet spread jam peanut butter on
toast in the morning, or something like banana bread or
something at a cafe, or even white bread because that
is quite sweet, even if it's not added sugar.
Speaker 3 (04:30):
Or they might have milk.
Speaker 2 (04:31):
Coffee, so I say oat latte or add sugar to
their tea or coffee, and then that's enough in my experience,
to drive that desire. So if you finish your lunch,
for example, and are constantly looking for that sweet hit,
it's suggestive that your body is not overly good at
regulating your sugar intake, and I find myself anecdotally that
if you keep off it during the day, you're much
(04:52):
more in control of it.
Speaker 3 (04:54):
So I think everyone's different. It's not a technical addiction.
Speaker 2 (04:57):
It's not like you know in the case of a
that drugs or alcohol that you know your body will
sort of respond as aggressively. But there's certainly a programming
effect in the brain that the more you have, the
more you want, which shows how people who don't need
a lot are happy with a piece of fruit, whereas
some people you know, can down a whole packet of
chocolate biscuits and not even tip the side. So I
(05:18):
think the thing with sweet food, if you know you're
sensitive to it, my suggestion is just to wean off slowly.
There's a really strong programming effect. So, for example, if
you always add sugar to your tea or coffee and
you know it's not the best habit, just rather than
go cold turkey and put yourself under that pressure, you're
better just to have three quarters of a tea spinner,
then half a tea spin and over time reduce it
(05:38):
and in generally, and I find most of my clients
feel so much more in control of it when they
do it that way rather than that all or nothing
approach where they're like, I'm not having any I'm not
having anything, I'm binging at. So Yeah, the recommendation from
the World Health Organization is for less than twenty five
grams a day of added sugars. I think even a
bigger concern is our kids, because kids of having so
(06:01):
much discretionary food, Like I think it's something obscene, Like
I want to say forty percent of calories and kids
under five are coming from discretionary foods because we reward
kids with so much sweet food. You only have to
go to the park or the playground to see the
parents giving things like tiny teddy biscuits, fruits straps, dried fruit.
(06:24):
Then go to the coffee shop and they have like
the baby Chino with sprinkles on top, or they'll have
the marshallows, yeah, the marshmallows, or the kids cupcakes.
Speaker 3 (06:34):
Like I was looking at Woolies the other day.
Speaker 2 (06:36):
They had like cookies for kids and cupcakes for kids,
Like some of them had like twenty thirty grams of sugar.
Speaker 3 (06:43):
Like I went to get some for the boys and
I just couldn't do it. I was like oh my god,
I can't give the kids that.
Speaker 2 (06:48):
So I think as parents, you know, as adults, on
one hand, if you're sensitive, it helps you keep in
control of your food to minimize sweet intake. But for
us parents, I think we've got to be so careful
because we're priming them to want more of that sweet
food by offering it as treats and rewards right through
the day. So I think just being mindful of all
the places that it slicks in and knowing that you're
(07:10):
probably going to get more than enough from treats or
birthday cake and things like that without adding it back
in all the time as well, right through the day.
Speaker 1 (07:18):
Absolutely, and even just reading your food labels like you
were doing it at the supermarket, because sometimes you pick
something up and you think, oh, mini cupcake, that's fine
for the kids, and then you read the nutrition label
like you did, and it's quite shocking to actually see.
And some products are actually a lot better than other
products as well. So it's not about the front of
package marketing where you pick something up and it says
low sugar or a better option or just for the kids.
(07:38):
We really have to spend that extra couple of minutes
and really try to read and decipher the food labels
out there, because it is just a mine field in
trying to feed ourselves and our children. Some healthy eruptions
these days, But really what I like to do for
me with muffins and that sort of thing, because I
don't have time, like the majority of people listening to
the podcast to be baking even every week, let alone
every day. So I make big batches of mini muffins.
(08:01):
I don't put any sugar in them at all. Even
when a recipe says like a cup of sugar, say
in a banana muffin or some you know, apple whatever
flavored muffins, I don't put any sugar, and I dish
use the natural sugar within the fruit, and then sometimes
I might put a little bit of like coconut or
something like that in there as well, so it's naturally
added sugar, but I don't think it needs the additional sugar.
And then I just batch freeze them and then warm
them up in the microwave or leave them out overnight,
(08:22):
and they're kind of ready to go the next day
for her lunch box. So really doing that kind of
smart baking. If your kids do like those sorts of
things for their lunch boxes, but as adults, I'll just
give one fine a little Hiksusie. I was talking to
some of my clients this week about it, and I
put up an Instagram really a couple of must have
been last week or something around having sweets, and I said, basically,
you don't have to give up chocolate, you don't have
(08:43):
to give up sweets. We have to be very mindful
that you're not having it on an empty stomach, like
you said initially, with our blood sugar levels, they tend
to shoot up if all we're doing is eating pure
sugar or a small sugar food like a bit of
chocolate or a handful of lollies or a couple of
mentals or something. So what we want to do is
try to prime our body first with a little bit
of protein or a little bit of fat to help
to stabilize that blood sugar level kind of swoop. So
(09:05):
what I like to do is give my clients one
of those little like baby bell cheeses they have about
five or six grams of protein in there, their little
protein ones, or a small handful of nuts, or even
just one or two tablespoons of good quality Greek yogurt
and then they can have a little bit of sugar,
they can have a little bit of the treat that
they're looking for, and that just helps us sort of
stabilize those blood sugar levels a little bit more so
they're not constantly going back for more and more. So
(09:26):
it's really about combining it within a balanced meal, or
having a balanced meal and then having a little bit
of a treat afterwards, but not having the treat hours
after the meal. So the treat is all that you're having,
and your blood sugar levels tend to do quite a
large spike, more so than if you were to combine
it with the meal. So really looking at kind of
the quality of the snack that you're choosing overall, and
not just having the sugar by itself, trying to pair
(09:48):
it with a little bit of protein or fat to
prevent that sugar spike.
Speaker 2 (09:51):
I think that the latest sort of science on food
sequencing is also quite powerful in this context. So if
you know you're someone who has that terrible cra after
a meal, there's reasonably strong evidence to show that glucose
regulation is significantly better if you eat your macros in
a certain order. So, for example, always starting with the
(10:11):
veggie or salad bulk of the meal, followed by the
protein and then the carbohydrates. Doing a breakfast example, if
you were having say a slice of protein toast with
some cottage cheese or ricotta and banana, you would then
suggest starting with the protein toasts and the cottage cheese
and follow the banana. Or if you're having eggs, start
with the veggies, tomatoes, spinach, then the eggs and then
(10:33):
the bread at the end.
Speaker 3 (10:34):
And that is very.
Speaker 2 (10:35):
Powerful, and it's often something because we're not overly mindful
when we're eating, people shove food in. If you can
take that time to eat in order, even particularly your
evening meal, that will go a long way. I think
if you're someone prone to that sugar craving, you want
to neutralize your mouth, So things like chewing on gum, soda, typewater, orkum,
butcher that kind of very different taste sensation in the
(10:56):
mouth is quite powerful. And I would always say the
biggest predictor of consumption is having availability. So if you
sit at your desk and have biscuits there or a
chocolate bar, you'll eat it. So you've got to make
it more difficult to get it. Because you know, people
take it in their bag or they're at work and
then it just slips in. So I think there's a
certain degree of psychological regulation, structural stuff that you can
(11:18):
do with your food, but also then there's just physical
limitation to try and break the back of it. And
certainly clients, after starting with me and likely Yulian, once
they've had a week or two of a much higher
protein diet, they will always talk about the reduction in
sugar cravings and how much more satisfied they feel, which
just goes to show there is a programming effect and
(11:38):
the baseline nutrition is really really important. So rather than
focusing on avoiding the sweet stuff, it's about building that
baseline and then having a strategy for managing craving. So
I think it's worth a discussion because certainly I have
a lot of clients who would describe themselves as addicted
to sweet food.
Speaker 1 (11:54):
Absolutely, Like I think there's a book about how the
French is so slim, but they still enjoy their wine,
they still enjoy their cheese, they still enjoy their desserts.
And when you look at when you go to France,
when you go to even places like Italy, they often
start with a salad, like there's always some sort of
salad on the table, or even if it's like in
your if you're in the middle of Italy and it's
like a bit of cheese and a bit of tomatoes
with a bit of boosamaic. So maybe try to make
(12:14):
that a regular part of your eating routine, because, like
Susie said, there's actually quite powerful research coming out around
the different combinations of food and how you eat them.
And it really sounds weird for me to be eating
veggies and then eggs and then toast, or if I
was to have my Greek yogurt first and then my
you know, berries or something, and then my granola afterwards,
Like it doesn't make sense in my head, but it
(12:35):
is very strong research. If you do have blood sugar
regulation issues to actually think about eating your vegetables first,
followed by your protein and leaving the carbohydrate portion till last.
And if you look at some of the countries around
the world that generally have really healthy people and that
are able to control their weight a lot better than
the majority of Australians or Americans, they often start with
a big salad. You know, they don't ho into the
(12:55):
big bowl of white rice followed by you know, the chicken,
and then a tiny bit of They'll often start with
a really large plate of sale little veggies as a starter.
Then they'll go into the protein, and then they finish
off with a little bit of wine and a little
bit of dessert. They don't do it in the opposite way,
and these countries typically minimize a lot of snacking as well. Generally,
when they have a little bit of a treat, it
is paired with a meal to again prevent that big
(13:18):
blood sugar spikes. That's all I was really going to
add there. We can take a lot from our international
friends basically by the way that they tend to eat
their meals and the timing of that as well.
Speaker 2 (13:26):
Yes, very true, all right, Well, a slightly different slant,
but really not that different. In the last week or so,
there's been quite a few headlines on major news outlets
about what a nutritionists would choose at McDonald's. And when
one of my editors asked me to write a piece
on this, I knew that it would go gangbusters.
Speaker 3 (13:45):
And it's sort of in a.
Speaker 2 (13:46):
Conundrum because on one hand, you want to be promoting
good nutrition and certainly any kind of fast food is
not promoting good nutrition, but on the other that's what
people want to click on. So it's a constant balance
in the media of giving people what they want versus
what they need. But I did write it up and
I thought it might be useful to share, because whether
you want it or not, the truth of the matter
(14:07):
is that we will find ourselves, especially coming into holiday time,
at remote in remote areas, traveling and literally the only
thing that you can get is fast food. Now, sure,
I'll have discussions with clients, take it with you, pack
your food, but you know, even when I'm going to
roach it with the kids, we will also stop at McDonald's.
And one of the reasons I believe people do it,
(14:27):
and I can attest to this myself with small children,
is it's cheap. You know, if you go to some
cafes and outlets, you know you're paying fifty sixty eighty
dollars for a small meal.
Speaker 3 (14:36):
It's just ridiculous.
Speaker 2 (14:37):
Whereas even though the price is at fast food chains
including McDonald's, are nowhere near as low as they once were,
you can certainly come away with a meal for a
child for less than five dollars, which is pretty unheard of. Admittedly,
if you add the salad it takes it up to
almost ten. But anyway, so I thought today what I
would go through is not and this is by no
way an endorsement of fast food. I would much prefer
my clients to always take their food with them by
(14:59):
try and avoid it. I find it's always underwhelming a
lot of this food. But I thought I would share
some of the best choices under about three hundred calories
with a few caveats, because it's not all it's cracked
up to be, and certainly if you're interested more in this,
We've got a whole guide on takeaway food at the
nutritioncouch dot com, where we rate our favorite choices at
each fast food outlet.
Speaker 3 (15:18):
But I'll just go through a few of them.
Speaker 2 (15:20):
So, looking at the Macas menu, I think that the
salads there are massively overrated. If you've ever ordered one,
They're not cheap, and the volume of salad is usually
pretty low and it's usually pretty gross quality. So even
though that would be the healthiest option, I my personal preference.
You can get if you specifically order the whole meal
grilled chicken snackrap. It comes in just over two hundred calories,
(15:43):
almost fourteen grams of protein if you get it without
mayo at low is it even further now it's really small.
Speaker 3 (15:49):
It won't fill you up.
Speaker 2 (15:50):
You probably need to, but I would certainly prefer a
client to have one or two of those with say
a diet soft drink or a coffee from the cafe.
Speaker 3 (15:59):
Then fast food meal with the fries.
Speaker 2 (16:01):
So anything generally that you can avoid eating the fries
is the take home message. So certainly that's one of
my better options there. Hungry Jacks is pretty light on
the end. They really have got very poor information on
their site and certainly not very many good choices. Probably
my best option there is the plain cheeseburger, which comes
in at just three hundred and nine calories and fourteen
(16:22):
grams are fat and massive nine hundred milligrams of sodium, but.
Speaker 3 (16:25):
It wouldn't be my first choice.
Speaker 2 (16:26):
If I had to choose between Hungry Jacks and Macas,
I'd be going Macas all the way. KFC is very
ordinary as well. The best one I could find at
two fifty four calories is their original Supercharged Slider. It's
like a little taco. It's got very little salad, but
fried chicken. Again certainly not my go to, but that
would be my best option there and definitely out of
(16:47):
all the chains, LeAnn, if you find a subway, you
are in good hands. Subway sandwiches, particularly the low fat
six inch or come in less than three hundred calories,
You get some salad, you get some protein, and by
far and away if you're looking at fat, and I
would say that comes into sort of fast food that
may be available by far and away. This is the
(17:09):
best option when it comes and I'll just mention and
I've put I could tell you all the different ones,
but basically turkey and chicken pieces are quite.
Speaker 3 (17:17):
Low, but all of them are pretty good.
Speaker 2 (17:19):
And then you might also be interested to know that
at Guzman and Gomez, which is quite a large chain,
when you look at how popular different ones are and
how many outlets are available, most of the burritos and
tacos are hugely high in fat and calories, like I'm
talking a thousand calories per meal, but they do have
a couple of options. The grilled chicken salad comes in
(17:39):
it just over three hundred calories, and if you can
ditch the dressing, its lighter again. And their crispy chicken
tenders again come in at less than three hundred calories,
but in that instance, I'd be going for the salad,
So it's not great.
Speaker 3 (17:52):
If I'm choosing.
Speaker 2 (17:53):
Something, I tend to go for sort of the chicken
strips and some sort of salad. But there's a few
smidgeons and I certainly am a big fan of subway
when I'm traveling, and try and find those in regional
towns before I'd go to fast food if I can.
Speaker 1 (18:05):
Yeah, absolutely. And the problem is you might be able
to find something that, say three four hundred calories and
you think, oh, great, that's a light option. I do
not find that those foods fill me up. But my client,
like you, has smaller children, you know, six eight years old,
and she was saying to me, look, I know it's
not ideal, but I'm gonna have to go to maccas
like after our sports training whatever. This is kind of
the only thing around. She lives a bit regionally as well,
(18:25):
And I said, all right, no, Norah's we'll find a
good option for you. And we found something that match
from a calorie perspective, like a burger, and an hour
later she's like, oh my goodness, I'm so hungry. So
the problem with these food's eyes they don't tend to
fill you up. The calorie load's super high, but they
don't fill you up. And hand on my heart, I
would say in the last ten years, I've been to
McDonald's or Hungry Jacks twice, I reckon, and both times
(18:46):
are after a wedding. It was probably about one am
in the morning and I had far too much to drink,
and my decision making capabilities when not very strong. But
I don't eat there on purpose because I do not
find those foods feeling at all. If they were delicious
and feeling and I could find a lower calor option,
sure I might enjoy it as a treat free occasionally,
but if I want a burger, I'll hands down go
somewhere like Grilled, where I do find it, you know,
(19:06):
very filling. But my best options when I'm traveling like
you are absolutely Subway. I love both the subs. Also,
the wraps can be quite good, and the salad options
are great as well. I love a good Sole Origin
salad or wrap or Assumo salad as well. And even
places like fish Bowl as well have you know, quite
good options and some poke bowls, but there's just not
a lot when it comes to those generic kind of
fast food, you know, chains like the Macas, the Hungry Jacks,
(19:30):
the KFC. So what I do find is I just
trying to get my clients to plan in advance, or
if it's kind of like a one off like you,
I just kind of say no sides, no soft drink,
no chips, just stick to either a burger or some
sort of rap or something. Red Rooster's probably when we
didn't go through. There are a couple of better options
at Red Rooster. You can get some of the chicken,
which is a bit leaner, and they can add a
little bit of extra edge on the side, like a
(19:51):
little bit of peas or corn, or some gravy and
mash or something which can tend to fill you up
a little bit more So Red Rooster added my pick
of those big four Hungry Jacks, Macas, KFC, or Red Rooster.
I think, hands down, Red Rooster would genuinely be my
pick if clients kind of had a choice between that.
Speaker 2 (20:05):
I think Red Rooster is an interesting one. Took us
to try and pull the nutritionals off their websites are
really difficult, so in theory, I don't disagree, but trying
to track down those numbers I found almost impossible. Most
of the stuff there was meal deal, so they do
have peas and stuff. But yeah, if you can find
chicken and salad, Like if you're at Woolly's and can
pick up a tiner tune or salmon and a barbecue
(20:26):
chicken with salad, that's certainly a much better option than
most of them. But yeah, worst case, if you had
a chicken snack wrap and a coffee or a diet
soft drink from maccas, wouldn't be the end of the world,
but it wouldn't feel you that much. So take some
veggie snacks at least with you if you're on a
road trip.
Speaker 1 (20:39):
Yeah, absolutely all right.
Speaker 2 (20:41):
And then to finish off today, LeAnn, we had a
listener question pop up on our Instagram and we'd love
to get those, so certainly if you're interested in knowing
anything specific, pop those through.
Speaker 3 (20:50):
We did go through them regularly, and.
Speaker 2 (20:52):
It was all about coconut yogurt, and I know it's
a really popular choice, and the question was was a
healthier option compared to the plant yogurts? And I wanted
to talk about it because for me, coconut yogurt masquerades
as a healthy product when really there's no protein, patch
full of saturated fat, and no calcium. So it's a
(21:12):
hard note for me on coconut yogurt. I would much
prefer soy or even the oat based yogurts, but certainly
I don't count coconut yogurt as a yogat at all.
It's definitely a dessert and definitely a heavy one. So
it's a big thumbs down for me in general. It's
not a healthy food.
Speaker 1 (21:27):
Yeah, I completely agree. It's a hard note for me
if I have plant based clients. Generally, if I have
clients that are eating coconut yogurt, it's not because their
preference is plant based. They're just doing it because they
think it's healthy and whatever is and they think that
dairy is bad or inflammatory will gain weight to lot,
so they've kind of swapped into this coconut yogurt because
they think or they've been marketed to that it's a
better choice. And like you, am a hard no. It's
(21:48):
very high in calories, very high and saturated fat, minimal proteins,
which doesn't really fill you up. And I don't think
I've seen a brand on the market that's fortified with calcium.
So to me, it's not yogat at all. I like
to eat call it a dessert. That's quite funny for me,
you know, the preference would be something like a soy yogurt.
But if I'm being honest, they don't taste very nice.
And that's the biggest struggle I have with my vegan clients.
They don't taste good, the soy yogurts, and I agree,
(22:09):
I've tried a lot of them in the market. They're
not very good. There was a couple that we reviewed
very early on in our podcast stage, probably a good
year or two ago, and sadly they've gone off the
market as well. So what has tend to stuck around
is the better options in terms of plant based yogat
somewhere based on a bit of oat. They were the
better options because I had a little bit more protein
that they were fortified. I can't remember that brand off
the top of their head. Suits it was green anyway.
(22:31):
That's gone off the market anyway now, and I think
coconut yogurt has just survived because it is quite delicious,
because it is quite high in fat, and so I
would be using it very, very sparingly. But I wouldn't
be dumping it on my breakfast if I was following
a plant based lifestyle because I thought that it had
more protein or it was adding any nutritional benefit to
my food. I don't really see that there's any nutritional
(22:51):
benefit for consuming something like coconut yogurt. Absolutely something like
good quality Greek yogurt, but definitely not coconut yogurt. I
would just be using it a little in my food
if I needed to, but not adding it in for
any sort of positive nutritional benefits.
Speaker 3 (23:05):
True.
Speaker 2 (23:05):
All right, Well, that brings us to the end of
another episode of The Nutrition Couch for another Sunday. Please
keep telling your friends about us so we can continue
to grow, and check out our website, the nutritioncouch dot
com and you will find that takeaway guide I spoke
about there, as well as our recent webinars Why wait
and hack your hormones.
Speaker 3 (23:22):
Have a great week, Catch you
Speaker 1 (23:23):
Guys next week.
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