If you have switched to oat milk because you think it is healthier than dairy, this episode has some important information for you. And if you saw Miranda Kerr's diet advice doing the rounds in the media this week, Leanne and Susie have thoughts.
This week the team does a full ranking of every milk on the market, from full cream dairy to oat, soy, almond, coconut, and the new high-protein dairy milks, covering protein, calcium, fortification, what to check on the label, and who each one is actually best suited to. Then they respond to Miranda Kerr's widely covered restrictive diet recommendations with the specific nutritional corrections the media cycle did not bother to include.
In this episode:
- Every milk ranked by protein, calcium, and overall nutritional quality: dairy milk, soy, oat, almond, coconut, high-protein dairy blends, and why the answer to which is healthiest is not what most people assume
- Why oat milk is higher in carbohydrate, lower in protein, and often sweetened without people realising, and why the barista varieties from cafes are frequently not calcium-fortified at all
- Why soy milk is Leanne's personal choice and her preferred dairy alternative for clients, including the phytoestrogen angle for women in perimenopause and menopause
- The one thing to always check when buying any plant milk, why 300 milligrams of calcium per cup is the number to look for, and what most people are missing when they pick up almond milk thinking it is a nutritious swap
- Miranda Kerr's diet recommendations fact-checked: no eggs, no kale, no sushi, no salmon, no sourdough, venison for breakfast, and caviar as a protein source. What is actually wrong with this, why it is a concern when mainstream media amplifies it, and why the foods she is avoiding are among the most nutritionally valuable you can eat
- Why you can absolutely cook with extra virgin olive oil and always could, and the claim about salmon and mercury that is not supported by the evidence
- The new Philadelphia Protein Cream Cheese exposed: why the regular light Philadelphia and the protein version are nutritionally near-identical per 100 grams, and why the only meaningful difference is that the serving size has been increased
- How to find leaner and cheaper cuts of meat as beef prices continue to rise, why pork is underrated as a high-protein budget option, why slow cooker cuts are one of the best investments in your weekly food budget, and what to do if the supermarket sells you a fatty cut you cannot use
See omnystudio.com/listener for privacy information.
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Episode Transcript
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Speaker 1 (00:01):
What milk do you buy? Is it almond, soy, skim, oat, coconut,
maybe maceademia? There are so many milks out there, each
offering very different nutritional properties. So we thought on this
week's episode of The Nutrition Couch it was time to
revisit the nutritional pros and cons of all of our
milks and plant milks. Hi, I'm Leanne Wood and I'm
Sissy Burrow, and together we bring you The Nutrition Couch Podcast,
(00:22):
your weekly podcast with everything that you need to know
in the world of nutrition and as well as all
things milk. We discuss a famous supermodel's diet pros and
cons of it. We also have a new protein cheese
to review, and our list of question is all on
liner cuts of meat for winter. So to kick us off, Susie,
today we are talking all things milk. And I think
(00:43):
we have covered this on the podcast before, perhaps quite
a while ago, but it's very important to revisit it
because I went to breakfast with a group of friends
a week or so ago and it was so funny
because not one person at our table ordered just a
regular like a latte or a cappuccino. Every single one
of us, myself included because I drink soy milk, had
a different either preference for their coffee, like a quarter strem,
(01:04):
like extra hot, a different type of milk, someone had sugar,
someone had honey, someone had a sweet muth like. It
would just kind of be a bit of a nightmare
to be a barista in this day and age, wouldn't it,
Like we all have such different preferences. You can't just
go I'll just have a standard latte these days, because
it's like a rare unicorn if you're just drinking a
standard latte, no adaptions, nothing else to it.
Speaker 2 (01:25):
I often think about how grandparents would look at our
coffee orders now and they would just be dumbfounded because
going back for thirty fifty years, it was instant or nothing,
and now it's so complicated. And the reason I thought
it would be useful to discuss this again because of
course I think we've done over three hundred and fifty
episodes over five years. Of course we've covered some of
these topics before, but things change Leanne and going back
(01:48):
five years, I would be speaking with clients a lot
more about alm and milk, And really I've really noticed
in the last few months it's shifted to oats. A
lot of clients of mine have sort of moved on,
and I even had a macadamia milk last week, So
I thought it triggered me to think, this is it changes.
It's a constantly moving face and going back, you know,
ten years, sawy was one of the only alternatives you
(02:10):
could have, So it's really changed. And I think clients
do get confused when I sort of ask their reason
for choosing or having different things, and often it's a
perception rather than the reality of actually what's going on
in that product nutritionally. So I thought it was probably
worth another discussion given that change in the market, because
I find in the States definitely oat's popular there, but
(02:31):
almond remains a lot more popular than here. I think
if you looked at the sales numbers, we would find
there's been a real shift, even in the last couple
of years alone.
Speaker 1 (02:38):
Yeah. Absolutely, And I think it's a lot of clients
say to me they choose oah because I have this
perception that perhaps it's healthier than dairy, and they're like
the creaminess of it. I mean, let's be honest, armond
look doesn't actually taste that good. It might be lower
in coworoies, but you do get that very creaminess from
oat milk, which sort of mixed cow's milk, and particularly
if you are someone who doesn't have dairy. So we'll
start from the top, and you know, there's even a
(03:00):
couple of different varieties of cow's milk. I mean, back
in the day, you had what four cream cow's milk,
and that was pretty much it. Now we've got low fat,
we've got skim, we've got higher protein cow's milk. Like,
there's a lot of different cow's milk's going on out there.
But in my opinion, there's dieticians. I think we're of
the same belief the best milk nutritionally is cow's milk,
So you don't have to drink it, but in terms
(03:21):
of nutritional properties is it's my go to for the
majority of my clients. And then it's really a personal
preference or a lifestyle preference whether you want to have
full cream, low fat, or skim. Because cow's milk is
naturally high in protein, you're going to get about sort
of eight to ten grams of protein per cup. You
get a really decent amount of calcium per cup as well,
and you're also getting some other nutrients like eye dine
(03:41):
and vitamin B twelve as well. So unless you really
have a reason to avoid dairy, like it just doesn't
agree with you, you don't like it, it's an ethical thing,
or you know you're just allergic to it, cow's milk
really is a fantastic all round option. And you know, yes,
the costs of dairy worldwide are increasing, but particularly for
younger children, where as a household staple, Cow's milk does
(04:02):
remain firmly my favorite milk for the household, particularly for
little kids, and even for my clients as well. My
next favorite one and the one I personally drink, is
soy milk. Now, I've drunk soy milk since I was
a kid, basically so my mum is Malaysian and like
most you know Asians, we don't do too well with
too much lactose. So Mum and I regularly drink either
cow's milk or A two milk. My mom is a
(04:23):
big fan of eight two milk these days. I've always
drunk soy milk. I just didn't really do that well,
was too much dairy when I was smaller, and even
now for my clients these days, if they're not into
cow's milk, my next preference for them would generally be
soy milk because it is very similar naturally to cow's milk.
It is high in protein, it is often very well
fortified with calcium and sometimes B twelve as well. But
(04:46):
ideally you do want to choose an unsweetened variety as well,
and if you can choose one without added vegetable oils
as well. So this is generally my first recommendation is
soy milk after dairy. Now, there is also a little
bit of research that I like some of my ladies
in at Perramid Pauls and menopauisse to go onto soy
milk as well because there are phytoestrogens in the soy
milk that can kind of mimic the plant compound, which
(05:09):
very weakly may bind to things like estrogen receptors as well,
but you know, it's nowhere near as potent as your
body's own estrogen levels. But there are some good health
benefits from the compound in soy milk as well. And
then like we said, there are other benefits you know,
the protein, the calcium as well, So we do like
soy milk next, and as USI said, very very popular
(05:29):
years ago, but people are moving more away from it now.
Is almond milk, and I think it really was very
popular because it was so low calorie. If you actually
turned a bottle of almond milk over, it is like
ninety plus percent water, and most almond milks on the
market are only about two to four percent almond, so
you're actually paying the very expensive water. In the majority
of cases. Years ago, it was not well fortified, and
(05:51):
as dietisians, that was our biggest concern was people were
replacing dairy milk with almond milk, and really they were
lacking in significant levels of calcium basically. But in this
day and age, in twenty twenty six, SUSI, the majority
of almond milks on the market are actually well fortified,
and if you are a big fan of almond milk,
you are looking for about three hundred milligrams per cup
in terms of calcium. And there are even brands out
(06:13):
there now that fortify from a protein perspective, so you
can get your protein Angie calcium in your almond milk
as well. Personally, I don't think almond milk tastes that good.
I mean it is obviously very watery, but if I
am really trying to save calories in a pinch, you know,
cooking with something like almond milk instead of a cup
of fol cream milk may work for some people, but
it's never really been my go to. And then, like
(06:33):
you said, oat milk is it's really having its moment
right now, is it? Because it does sort of mimic
that creaminess that you do get from dairy milk, but
it is actually naturally higher in carbohydrate and naturally lower
in protein than dairy or soy milk. And a lot
of people don't realize that a lot of the oat
milks that they're getting from the cafe are actually sweetened
as well, so you're getting a large carbohydrate in sugarload
(06:53):
from them as well. And a lot of them, particularly
the Barista style ones, are not calcium fortified, and that
goes the same for arma milk as well. A lot
of the Barista style almond milks are not fortified with calcium.
So if you're buying it yourself from home and you're
making your own home coffee, that's great because you can
actually check the label. But a lot of the you know,
Bougian nicer types of Borista style almond and oat milks
(07:15):
are not actually fortified with calcium. So if you're someone
who gets one or two coffees from their cafe a day,
it is well worth checking in with the brand that
that cafe uses, and if it is not fortified with calcium,
you're potentially missing up out on you know, three to
six hundred milligrams a day if you're someone who gets
one or two coffees from the cafe a day, and
then last one is probably coconut milk. This is something
(07:35):
I'm seeing more and more. I think coconut itself is
just having a bit of a viral moment in the
last year or two. We've got the coconut yogurts, we've
got the coconut water. Is the coconut milks, and much
like almond, it is quite low in calories and quite
low in protein. You will get some fortification depending on
the brand, and if you enjoy the taste, I think
it's fine, but again nutritionally it just doesn't really stack
(07:57):
up most varieties compared to that of dare and soy.
So I think we live in a day and age where,
particularly if you're going to buy coffee from a cafe
right like my soy milk cappuccino each day cost coose
to seven dollars, which you know, I'm horrified, but it
is the best part of my day, Susie. I continue
to buy it. It's awful and if I think about
how much money I'd save if I didn't buy it,
I can't. I can't even go there. But you know,
(08:19):
if you love it and you want to do it,
the best choices you can do is choose a milk
that is fortified with calcium. You're looking for about three
hundred milligrams per cup. Choose an unsweetened variety. Really look
at the nutritional label because a lot of plant milks,
you might think you're making a better choice, but a
lot of them actually have added vegetable oils as well.
And again, if this is your main milk of choice,
like you're using this in your cereal, in your poach
(08:40):
in smoothie, you also do want if you're having a
plant variety fortified, particularly if you are vegan on vegetarian,
something fortified with a little bit of Bee twelve or
I dine as well, particularly if you are avoiding dairy
across the board. So that's probably my recommendations in terms
of milks. You're a big stuck like me, Susie wee,
or we're big for our paid coffees from our co shop.
It's a highlight of our day. I won't give mine up,
(09:02):
but I refuse to. They can probably charge me twelve dollars.
I'd probably keep going back. It's not pretty, is that
the cost of our beautiful coffees each days is rising
every years. It's not fun.
Speaker 2 (09:11):
Well, the other week I talked about how my amazing
brister was only four fifty for a large and now
he's been out to five. I said to Chris, if
you're gonna put it up, put it up a dollar
like put it up like I first, I feel like
to him, just charge me the extra dollar because I
want him to be successful like he does such a
gorgeous coffee. It's a little Marionette Bland, which I love.
But I'm like you. I am dairy all the way.
(09:32):
Although I was. I was a soy baby. I had
prosobi when I grew up, so I'm a little bit
lactose and tolerant as well. As long as I just
stick to one coffee, I'm okay, but I'm skim all
the ways. It's the generation that I came from, and
I prefer it. Mind you, I do find if you
go to a barista now that you can't get skim
and I'll have a full cream occasionally, I do notice
it's sweeter. So for people who perhaps are adding sugar
(09:53):
to skim, maybe you are better to have the full
cream and not add this sugar. So I think it
depends really how many coffees you have as well. If
I've got a client who loves full cream and they
have one a day, I'm not going to change that.
It's more people who are drinking a lot of milk
right through the day. And one of my clients, she's
a judge actually, and she has coffee NonStop, and she's
very small and she's got osteroporosis, and so she actually
(10:16):
swapped her over to the new high protein milk because
it's incredibly high calcium, that high protein blend the poles.
And also there's the complete, total, complete dairy company. There's
a loafat in both and full cream. It's got like
eight hundred milligrams of calcium per cup. It's super rich,
so it can be a good choice, but ley and
if you've tried it, it's very very heavy. I had
(10:37):
it at home and I actually found it quite a
heavy milk, So it wouldn't suit everybody. But I basically
think it's a personal preference. But don't be misled to
thinking that plant based is healthier. I think if you
can't tolerate dairy, you prefer the flavor. But I've had
a lot of clients who absolutely can have dairy, but
just have the perception that the oat that in this
instance is healthier, and that I would argue it's more
(10:57):
process it's not the case. It's not naturally and calcium
which is better absorbed in the body, magnesium phosphorus that
come from dairy. So you know, it's like the type
of fish you have, the type of milk you have.
His personal preference. But if you're simply having plant based
because you believe it to be healthier, I would refute
those claims nutritionally and argue that dairy is the healthiest option,
(11:18):
followed by soy if that's your preference, And then as
you describe aptly, if you have a preference for plant
based for whatever reason, just check those variables. But I
don't know to be honestly, and while we're talking about nutrition,
because it seems if you're a supermodel you can have
a pretty firm view of things and get away with
it in mainstream media. Because last week Marandika came to
the table with her dietary recommendations, we have some thoughts
(11:39):
on them, as you would expect, But first and foremost,
I would say that we've discussed previously on the podcast,
supermodels should not be giving any kind of lifestyle of
diet advice because they are genetically blessed individuals, I would say,
in the top zero point zero one percent of the
population with abnormally small body measurements to make them a supermodel,
and they're very, very beautiful to look at, but certainly
(12:00):
generally not trained in science, as our friend Miranda was
not with some of her recommendations, which taken from news
dot com dot Au, included things like to avoid a
number of foods, including eggs and sushi for the fear
of I think contamination or bacteria. What's he words. I'm
just having a little read through some of these diet recommendations.
She likes cavea though, LeAnn, which I thought was an
(12:22):
interesting choice that eggs and sushi were off the menu.
She wasn't a big fan of kale either, and she
got her carbohydrates from carrots and parsnips, so she wasn't
anti carb at all. But I thought a lot of
people will be seeing this because this is the kind
of headline that gets attention in mainstream media. I was
in at Channel nine and instantly the host had questions
for me on it. She got prime position on Today
(12:45):
Extra that day. It was one of the first stories
that went way before mine of winter warmers. And the
concern with this from a journalistic perspective is people are
basically letting huge amounts of misinformation. That's right, she was
worried about parasites potentially coming from sushi. So yeah, it's
alarming because these people speak with such clear belief and
(13:07):
you believe it to be true, and then mainstream media
republish it and think, oh, well, if they're publishing it,
it must be true. And it does get airtime more
than any boring nutrition information that we deliver. So I
think that, if anything, journalists in mainstream media organizations need
to be careful by giving this airtime. These people are
not qualified. In the case of this. It's gross misinformation
(13:29):
and alarming and basically stirring people away from whole natural
foods like kale and eggs and sushi, which is ridiculous.
It's also should be said that people like this have
personal chefs. They're often not eating in the way you
and I would, which is going to a supermarket and
buying our own food, or they've got so much money
they can probably go to organic markets and source everything
(13:50):
from scratch. You know, it's really not the reality with
which most of us live. So I'd be very very
careful taking any dietary advice from models in general. But
you have to be crazy to think there's anything wrong
with kale, eggs, and fish, for example, sushi. They're some
of the healthiest foods that you can eat, and I
think Miranda needs to stay on the runway and keep
well away from giving anyone nutrition or tips.
Speaker 1 (14:12):
Well, I mean it went so much further than that.
I was actually watching a couple of just reels pop
up on Instagram or TikTok, and my first thought was,
that's actually really unhealthy, Like it was highly highly restrictive.
And I'll even go further and list out what she
because I've just found it online what she actually talked about.
And the host of the podcast was saying, oh, so
do you eat like what kind of proteins and she's like, oh, no,
(14:33):
like mass produced protein. I only eat venison, bison, lamb
and that's it. And then she doesn't eat dairy, she
avoids weed, she avoids eggs. When the host said, what
about kale, She's like, oh, absolutely not no kale, no spinach,
no rice, no saldo. And then she follows up with, oh,
but I do eat carbohydrates carrot. I'm sorry, when did
we start including carrots as carbohydrates? Like if the only
(14:53):
carbohydrate in your diet is carrots or squash, like, to me,
that is actually really quite unhealthy. If you're not having
any sort of whole grains in your diet, you're not
having any legumes in your diet, like your poor gut health.
And then she says for her gut lining, she brews
marshmallow leaf tea, like, none of the stub is actually
evidence space. We have a ton of evidence supporting whole
(15:14):
grains and legumes and good fats. And you know, of course,
like most models, she rejects seed oils entirely, doesn't think
of the big picture, but then only cooks with coconut
oil or avocado oil, and we know that the oil
with the number one nutritional health benefits is extraversion olive oil.
So like, it's just it was very very interesting, you know.
And then she she doesn't really eat salmon because she
(15:34):
was worried about the mercury. She avoids sushi completely due
to the fear of parasites. She opts four parasite free
cavia because you know that's available time standards and having cavia.
I don't think I've eaten cavia in my entire life,
let alone is a sole source of protein. Like, wouldn't
it be nice to have that kind of a budget.
But I just think that we need to be careful
because this is very much, to me a highly restrictive
(15:58):
wellness diet. And when you're avoiding huge food groups for
and then basically promoting that on a podcast which I
assume probably had millions and millions of views, it can
really hurt really impressionable, particularly women and young people as well.
So we're here to set the records straight. In the
Nutrition Couch. We all love a good sushi meal as
long as you know you're buying it from a reputable place.
(16:19):
The sushi hasn't been on the train all day long. Sushi,
particularly when you're getting you know, rawsushimi, can be very
very healthy. We love extra version olive ol. That is
our top source of fat. We are huge fans of dairy.
You know, I eat yogurt regularly. Susie has skim milk
and coffee every day. We both eat wheat and legumes
and whole grains. We like kale, We like spinned big
(16:41):
bet and rice. We like saldo. So I just kind
of think we need to take these diet recommendations with
a grain of salt. And like Susie said, she looks
that way because she has incredible genetics, but also a
very ultraspecific and what I would argue was a very
highly restrictive diet which is not sort of healthy or
(17:01):
normal for the average person to follow.
Speaker 2 (17:04):
That's right. Actually, there was a couple you just mentioned
the misinformation, So the argument that salmon was a source
of mercury is grossly inaccurate. Salmon actually is reasonably low
in mercury, especially farm salmon, which I know that is
a whole different discussion, but because the fish are farmed
for short periods of time and not exposed to mainstream ocean.
They're not exposed to the mercury levels that wildfish can be,
(17:24):
particularly big older wildfish that have been feeding from the
ocean for a long time. So that is far less
of a concern with salmon in general than it is
in tuna, and even canned and farm produced, you don't
need to worry too much about mercury, particularly in salmon.
And there was one other one that you just said
that was inaccurate as well, the carrots, the squash, the salmon.
What was the other point that you just had she
(17:45):
doesn't eat something? What was that?
Speaker 1 (17:46):
I don't know, But while you I just found another
one that her breakfast. While you think about that point,
her breakfast typically is a dairy free, wheat free breakfast
and includes venison for breakfast without any seed oils and
no eggs. I don't know about you, Susie, but that
does not sound appealing. Take my avocada, my eggs on
my salado any day of the week. Out a feud, tomatoes,
little drizzle, extra version olive oil. But it's spinach. I'm
(18:07):
happy as larri like I did not need venison for.
Speaker 2 (18:09):
Breakfast, and no, people wouldn't I know the wine I'm filling.
It was the argument that you can only use olive
oil for salads because you can't cook with that, which
is another grossly misaccurate statement. So extra version olive oil fresh.
It's extremely high in antioxidants which protects the oil cooking temperatures,
particularly brands like Cobraam who we support here on the podcast,
but also any good sort of fresh, particularly Australium because
(18:32):
we know the blends as opposed to europe blends, which
can be blended oils over a couple of seasons in
some cases. But you can absolutely cook with extra vergin
olive oil. You can actually also cook with avocado oil
macadamia oil because they're very high in antioxidants, they protect
the oil at temperature. They are actually one of the
best oils to cook with. Now the issue, of course
is that because of the quality, they're more expensive. But
(18:53):
that is grossly misaccurate information about cooking with olive oil,
which we really try and stop and people like that
come along and get all these headlines and blow our
workout of the water into a few minutes. So yeah,
it's the inaccuracy that is the concern, and then mainstream
media allowing that to filter through and get to the
general public. Okay, Leanne, I know we have to stop
(19:16):
the high protein bandwagon, but it's so mesmerizing we can't.
This is another one that popped out recently, and it's
our good old Philly cheese. And Philip cheese is an
interesting product because when I'm describing it to clients, and
you might correct me here, I don't describe it as cheese.
To me, it's a fat because whilst it's named cheese
(19:36):
and maybe technically can be defined as such, the nutritionals
are quite different to say, cheddar cheese, cottage cheese, very different.
It tends to be a much higher per percentage of fat.
It's obviously soft and creamy and delicious, and I actually
use it as a source in many foods. If I'm
doing a salmon tray bake or a chicken tray bake,
I'll often chuck a bit of filly in there to
give me a creamy sauce without using cooking cream or
(19:58):
thick and cream. It's really versatile. Well that's how I
use it all the time. But I think clients can
really get confused because they'll use it as a topping
on crackers and be thinking they're getting protein, but generally speaking,
they're getting a much much higher proportion of fat. You know,
even the reduced fat Philly is coming in and I
think twenty twenty five percent fat, which is lower than
many cheeses, but it's still the volumes you use of it,
(20:20):
you would get a lot more fat than you would protein.
But hang on a minute, because there's a launch of
a new one and it's a protein Philly, And unfortunately
I really wanted to talk about this today because it's
a little bit too good to be true, a little
bit similar to it recent products we've done where they're
actually just hyking up the serving size. So if we
(20:42):
look at the nutritionals of Philadelphia cream Cheese in general,
and I'll just use the general, I think they're all
pretty similar, whether you do the block or whether you
do the round tub. But I'll compare it to the
protein one in a second, so you can see what's
going on in the supermarket. But do you I don't
generally buy it only for cooking, but I have a
lot of clients who are big fans of a lean
(21:03):
Do you bite cream cheese?
Speaker 1 (21:04):
I'm like a little bit. Yeah. The girls, like I do,
like a good whole grain sort of toast and then
put a bit of ev and cream cheese on top
for them. So they've had it ever since they were little,
and we've always got a bit of cream cheese in
the fridge. But like you, I only use a little
bit of light spread on a cracker or something, and
often I prefer to use that over like a butter
or something, just to give it a bit of flavor. And
I do put it into sometimes like you like a
bit of pasta to give it cream inness, But I
(21:25):
don't use it a ton. I use a lot more
cottage cheese and ricotta.
Speaker 2 (21:28):
Yeah yeah, yeah, particularly cottage cheese can be really versatile.
So I've got up on my screen the light filly tub. Now,
as I said, most of the nutritionals are the same.
So if we look at the ingredients here, it's milk
followed by cream from milk, which is where the fat's
coming from. Water milk, solid salt, vegetable gums to bind
it start a culture. It doesn't have.
Speaker 1 (21:47):
A lot in it.
Speaker 2 (21:48):
It's it's a fairly what we call innocent product nutritionally.
But let's look at the hundred grams leanne so it's
sort of about one hundred and eighty calories per hundred
grams or about sixty how much is that fifty about
forty five calories per serve. Now this serves us is
twenty five grams, so that is a heaped kind of tablespoon.
(22:11):
It's got two grams of protein per serve at that
or seven point nine per hundred, which is not overly high.
You know, a high protein yogat's close to twenty. A
regular yogat's probably pretty similar to this. It's about thirteen
percent fat. This is the reduced fat version, almost ten
percent saturated, so not overly low and saturated fat. It's
(22:31):
got a little bit of carbohydrate from the milk, but
that is the regular variety. So I now want to
contrast that with this new high protein Philly, which is
got really striking packaging. If you've seen it, it's got
like a big black protein on it, and then five
grams of protein per serve. So keep in mind the
other product was just over two grams per serve. So
(22:52):
again the ingredients very very similar milk cream. They're not
specifying percentages, so we can't really differentiate it, but it's milk,
solid water, salt, vegetable gums, acidity regulators, a preservative in
this one, which is interesting a start of culture, so
almost identical. But if I look at the nutritionals leand
it's surprisingly almost similar, so very similar amount of calories
(23:14):
per hundred, protein amount thirteen point six, very similar eleven
point eight similar amount of saturated fat, and then the
protein is five point four grams per serve, so almost double.
So what have they done Lean? They've just listed the
serving size as forty grams on the protein variety, so
it's literally an identical product nutritionally, and all they've done
(23:36):
his hoycup it's the reduced fat variety, so they're sort
of giving a bit more protein. But I would say
the nutritionals are almost identical to the light cream cheese
variety retailing for four dollars fifty and this one's also
at the same price because Leanne, Let's be honest, it's
the same product.
Speaker 1 (23:54):
Isn't that funny? Yeah, they might have strained the milk
just a little bit, but I was just looking at
the original Philadelphia per one hundred grams is four point
nine grams of protein, and the new protein one is
thirteen point six so compared to the original per hundred grams,
it is more. But like you said, the serving size
is bigger anyway. So looking at the serving size on
the original, it's one point two grams versus you know,
(24:14):
five point four grams. So when we like to compare products,
we always do it per one hundred grams. You're getting
a comparison of the same amount versus in the original Philly,
the serving size is twenty five grams of protein is
forty grams, So you know, you can't compare twenty five
grams to forty grams. You're comparing an apple to an orange.
So we always do it per one hundred grams. So
it's interesting, and we discuss protein ham being very similar.
(24:36):
But the funny thing is when you said the striking packaging,
why are all these companies putting protein in these like
big black letters, because the ham was exactly the same.
Like and does everything need protein? We've got protein chips
and protein chocolate and op protein cheese, like cheese generally
has protein in it, milk generally has protein in it.
Do we need these ultra high versions of all of
(24:56):
these foods? Probably not, Like is protein fill the something
I'll be writing in my client meal plans. Absolutely not,
because I prefer to get protein from dairy from many,
many other sources versus Philadelphia cream cheese. But I think
they're really just jumping on another trend, and I can't
see this lasting very long in supermarkets, so let's be honest.
Like I think I just buy the good old regular
(25:17):
Philadelphia cheese. I would never buy the protein version, not
for a couple of extra grams of protein if that,
and to use more in a serving size, because the
more you use, the more you go through the packet,
you got to buy more. And to be honest, it's
five dollars seventy retails for It's not actually that cheap,
So it's not something I wouldever really use or recommend.
But it's just another example of brands jumping on the bandwagons,
(25:37):
isn't it. Like the protein trend is here, stay, it's not.
Speaker 2 (25:40):
Any funny one we're going to get off the protein trend.
I know you're probably sick of hearing it, but I
just find it fascinating and I do think it's really
good for our listeners and consumers to be aware of
how packaging marketing claims can be misleading all the time
and be a little bit more discerning, and it's super
hard because the labels are so very small and you
(26:01):
have to know exactly what you're looking for, which is
what we do. And that's why getting listening to a
podcast like this really helps because it's specific and we're
going through the numbers, which to be honestly, and I
didn't realize that the light Philly was almost identical to
the protein till I looked at it here, you know
what I mean. So we're picking up things all the
time as well, just by what's going on in supermarkets
(26:22):
and what we're looking at. But you know, if you're
getting into pairy in your eyes aren't very good as
of mine, it's actually super hard to tell. You have
to zoom in a lot and have all the comparisons around.
So it can be a full time job, which is
why this kind of podcast and Instagram can be healthy, helpful,
healthy and helpful.
Speaker 1 (26:37):
All right.
Speaker 2 (26:38):
To wrap us up to DAILYNNE, how do we find
cheaper about leaner cuts of meat in the supermarket? Because
I have certainly noticed looking at the prices of things
like extraline mints, they've gone up a lot, Like I
used to be able to get two extra line minces
for fifteen dollars and now they're over twenty. Like that
is a big price hike. And across the board, you
know you can't get a stake anymore for five dollars,
(27:00):
paying at least ten for a pretty crap one, you know,
close to twenty for anything decent. That adds up in
the budget, particularly if you're feeding a lot of people.
So we have had a few of these messages come through.
How can I cook and get some leaner cuts? And
what is actually better? I think when you see things
on sale, like for example, recently Cole's had chicken breast
(27:21):
for under ten dollars a kilo, you've got a stock
right up because those sales, and they sell it quickly
now because people are doing it all the time. I
think you can get the lean mince and cook in
bulk and bulk it out with the beans and veggies,
because at least you know you're getting lean mintce. I
myself am less likely to buy fattier cuts of meat
and take the fat off, but you certainly can do that.
(27:43):
I do think Audi has very very good meat often
quite a bit cheaper, but it is certainly super tricky.
Like I know, Costco is not generally cheaper for lean protein.
I don't buy it there. I think if you've got
time to go out to meat imporiums. But it's still
not a cheap ingredient. But I think that's probably my
best tips for it. And then if you do buy
a cheaper cart, you can cook it and take the
(28:05):
fat off the top, or do that late night shop
because sometimes they're slashing the prices of meats when they're
on you know, the day day before, and quickly go
home and freeze it or cook it and that's probably
the best savings that you can have. But yeah, it's
really difficult. The prices are like crazy. That's why I
go and get the meat tray at the RSL clubs
(28:25):
at a couple of dollars on ticket. So seriously twenty
bars because if I win one or two trays, like
I've got my week's meat. So yeah, maybe that's our
other tip, go to the RSL for the meat, you know,
a hundred percent.
Speaker 1 (28:35):
I think just reducing the amount of meat is a
good thing, like from a budget perspective, from a health perspective.
Bulk it out with your legos, your beans, your mushrooms,
as Susie said. But the interesting thing with meat is
one of my clients said to me the other day
she brought the wrong mints from coals, because I obviously
said to her, try and get the extra lean stuff
and coals. Have you noticed, a SUSI, they used to
have different colors and stars. So on the lean mints
(28:55):
it was like blue, it had five stars. I think
the regular one was like pink or purple had three stars.
They've now changed it and instead of the colors and
the stars, it's all the same color, and it has
this like little bar and you have to look at
it quite a few times. Like I picked it up
the other day and I was like, which one's the
lean one. They've got rid of the color and the
stars all together. It's super confusing, and I'm like, are
(29:16):
they doing this on purpose to make me buy the
ring mints? Like, I don't understand why they would change it.
I noticed that I don't understand it. I noticed that
just this weekend. Because community I probably make like a
pasta bolonnaise or a taco mince once once a month,
so I went to get the meat and I was
a bit like, wow, they've changed the packaging. That is
super confusing. Number Two, it's way more expensive than I
(29:36):
remember it because I would always use that or recommend
that as a lighter, leaner, cheaper choice. And this is
where you know, so much of what supermarkets do, in
my mind is token, is stick because what would make
the biggest difference to Australians is if they had specials
like maybe discounted twenty five percent off mints once a
Month's like significant savings, whereas it's only ever a dollar
(29:57):
or two if that, And I think, do you know
what I mean?
Speaker 2 (30:01):
You can really influence nutrition and eating behavior by making
real discounts on foods, not the half priced ultra processed
foods every second week and a dollar off meat at most.
So I think that supermarkets could do a lot more
to support Australian farmers and consumers. It's a really tricky time,
and yeah, I don't have any better options than that
(30:22):
other to keep looking. But ultimately, if you're on a
budget and you need to buy cheaper cuts of meat,
there is nothing to feel guilty about either. I think
the issue is when you do buy cheaper cuts, they're
often fattier, and you end up throwing a lot away,
and that is heartbreaking when you've spent So I think
another trick is, rather than getting the steak where you
(30:45):
can't see the marbl until you cut through it, so
you might get crap and don't know it, is to
buy it dice or sliced because you can see the
fat through it, whereas if you're buying I've done it myself.
You buy a piece of steak and you cut it
and it's mostly fat. You end up throwing a lot away.
I did it with Lamb the other week. But the
other thing you can start to do, if you've got
a really poor quality piece of meat from a supermarket
(31:07):
and you've paid a decent amount of money for it,
and you start to cut it and it's mostly fat,
take it back because that's the only way they're going
to get the feedback, because when they're cutting it out
in the back of the butcher they could not care
less and they're going to chuck a piece that's fattier
in and not care And if you've paid your ten, twelve,
fifteen bucks for that meat and you end up throwing
a lot away, because they've just given you more sinew
(31:27):
take it back because they'll refund you. And I think
you've got to push back sometimes because you do spend
a lot and if budget is on your mind. Because
I had this lamb from Willi's a couple of weeks ago.
I bought two backstraps and one of them I literally
threw out half of it by the time because I
couldn't see. And lamb is generally fattier as well, and
when I cut through half of it, a big piece
of it was fatty, and I could have taken it back,
(31:49):
you know, just lazy in time, but they won't. If
it's a poor cut of meat that you've paid for
it a major supermarket, they'll refund you, and as they should,
because if you're investing in meat, you need to be
you know, paying decent amount for it. You should be
getting good quality stuff.
Speaker 1 (32:03):
Yeah, I also think look into pork as well, Like
I use a lot of pork. I've been doing a
lot of pork and my Soco goat over winter because
it is generally a lot leaner, it's still really good protein,
great nutritionals in pork and beef is really really expensive.
So yes, I do like to buy a bit of
beef for my so coocar. But as you said, the
chuck steak, the gravy beef, the blade steak, it is
really fatty, so you do end up cutting a lot
of it away. It is cheaper, So I think buying
(32:25):
those secondary cuts of meat are better for the budget,
but you do need to trim them as much as
possible if you want the leaner cuts. But I'm doing
a lot of pork in my Socoka lately, SUSI. I'm
getting tons of meals, like I'll do a shredded pork
and I might get a Mexican we might do tacos
with one. I might add it into a salad. Then
I can put a little bit on pizza on the
weekend as well. So I'll pay maybe twenty bucks for
a pork shoulder or something twenty twenty five dollars. I
(32:48):
can get you know, ten, eight, ten, twelve servings out
of it, and it's really really lean as well, and
I can put it through multiple different meals and even
freeze it. So don't you know, don't disregard the soco.
You can pick up a brand new local c fifty
sixty dollars these days, and it is one of my
staple cooking appliances, particularly over winter. So I think invest
in some pork as well. The nutritionals are great. It's
(33:09):
super lean, it's high protein because the price of beef
is just ridiculous. And yeah, if you're buying five star mince,
it really really adds up. Or you're buying good quality steak,
it absolutely adds up. So I think, you know, use
your pork, use your chicken. Some of those leaner cut
the meat will save you're a bit budget wise too.
Speaker 2 (33:24):
Yeah, you can do a great pork shitsel, you know,
and crumme it and put it in the air fry.
It's super tasty. I agree with you. The shredded pork
that you can put a Mexican seasoning through is amazing.
And you're right, I've been buying. I don't eat a
huge amount of pork myself. I like a shredded on
like burritos or that kind of meat with salad. But
definitely for Chris, I will buy pork steak and he
loves that so and you can get two for sometimes
(33:47):
just ten dollars. So yes, and the iron it's not
as high as red meat, but still pretty strong nutritionally,
So yeah, I would agree with you. You would go
buy the chicken and say, oh, look at pork, and
then you know, maybe one or two lean red meat
meals and coat it the end of the day and
you might pick up a bargain every so often.
Speaker 1 (34:02):
All right, well, tips on the nutrition couch. And that
brings us to the end of another episode. And if
you'd like to support the podcast, you can check out
our own range of science back supplements at designed by
dietitians dot com, created by Susie and myself to make
healthy habits and getting adequate nutrients that little bit easier
in your busy lives. Thank you for listening and we'll
see you next week.
Speaker 2 (34:20):
Thanks for listening.
What milk do you buy? Is it almond, soy, skim, oat, coconut,
maybe maceademia? There are so many milks out there, each
offering very different nutritional properties. So we thought on this
week's episode of The Nutrition Couch it was time to
revisit the nutritional pros and cons of all of our
milks and plant milks. Hi, I'm Leanne Wood and I'm
Sissy Burrow, and together we bring you The Nutrition Couch Podcast,
(00:22):
your weekly podcast with everything that you need to know
in the world of nutrition and as well as all
things milk. We discuss a famous supermodel's diet pros and
cons of it. We also have a new protein cheese
to review, and our list of question is all on
liner cuts of meat for winter. So to kick us off, Susie,
today we are talking all things milk. And I think
(00:43):
we have covered this on the podcast before, perhaps quite
a while ago, but it's very important to revisit it
because I went to breakfast with a group of friends
a week or so ago and it was so funny
because not one person at our table ordered just a
regular like a latte or a cappuccino. Every single one
of us, myself included because I drink soy milk, had
a different either preference for their coffee, like a quarter strem,
(01:04):
like extra hot, a different type of milk, someone had sugar,
someone had honey, someone had a sweet muth like. It
would just kind of be a bit of a nightmare
to be a barista in this day and age, wouldn't it,
Like we all have such different preferences. You can't just
go I'll just have a standard latte these days, because
it's like a rare unicorn if you're just drinking a
standard latte, no adaptions, nothing else to it.
Speaker 2 (01:25):
I often think about how grandparents would look at our
coffee orders now and they would just be dumbfounded because
going back for thirty fifty years, it was instant or nothing,
and now it's so complicated. And the reason I thought
it would be useful to discuss this again because of
course I think we've done over three hundred and fifty
episodes over five years. Of course we've covered some of
these topics before, but things change Leanne and going back
(01:48):
five years, I would be speaking with clients a lot
more about alm and milk, And really I've really noticed
in the last few months it's shifted to oats. A
lot of clients of mine have sort of moved on,
and I even had a macadamia milk last week, So
I thought it triggered me to think, this is it changes.
It's a constantly moving face and going back, you know,
ten years, sawy was one of the only alternatives you
(02:10):
could have, So it's really changed. And I think clients
do get confused when I sort of ask their reason
for choosing or having different things, and often it's a
perception rather than the reality of actually what's going on
in that product nutritionally. So I thought it was probably
worth another discussion given that change in the market, because
I find in the States definitely oat's popular there, but
(02:31):
almond remains a lot more popular than here. I think
if you looked at the sales numbers, we would find
there's been a real shift, even in the last couple
of years alone.
Speaker 1 (02:38):
Yeah. Absolutely, And I think it's a lot of clients
say to me they choose oah because I have this
perception that perhaps it's healthier than dairy, and they're like
the creaminess of it. I mean, let's be honest, armond
look doesn't actually taste that good. It might be lower
in coworoies, but you do get that very creaminess from
oat milk, which sort of mixed cow's milk, and particularly
if you are someone who doesn't have dairy. So we'll
start from the top, and you know, there's even a
(03:00):
couple of different varieties of cow's milk. I mean, back
in the day, you had what four cream cow's milk,
and that was pretty much it. Now we've got low fat,
we've got skim, we've got higher protein cow's milk. Like,
there's a lot of different cow's milk's going on out there.
But in my opinion, there's dieticians. I think we're of
the same belief the best milk nutritionally is cow's milk,
So you don't have to drink it, but in terms
(03:21):
of nutritional properties is it's my go to for the
majority of my clients. And then it's really a personal
preference or a lifestyle preference whether you want to have
full cream, low fat, or skim. Because cow's milk is
naturally high in protein, you're going to get about sort
of eight to ten grams of protein per cup. You
get a really decent amount of calcium per cup as well,
and you're also getting some other nutrients like eye dine
(03:41):
and vitamin B twelve as well. So unless you really
have a reason to avoid dairy, like it just doesn't
agree with you, you don't like it, it's an ethical thing,
or you know you're just allergic to it, cow's milk
really is a fantastic all round option. And you know, yes,
the costs of dairy worldwide are increasing, but particularly for
younger children, where as a household staple, Cow's milk does
(04:02):
remain firmly my favorite milk for the household, particularly for
little kids, and even for my clients as well. My
next favorite one and the one I personally drink, is
soy milk. Now, I've drunk soy milk since I was
a kid, basically so my mum is Malaysian and like
most you know Asians, we don't do too well with
too much lactose. So Mum and I regularly drink either
cow's milk or A two milk. My mom is a
(04:23):
big fan of eight two milk these days. I've always
drunk soy milk. I just didn't really do that well,
was too much dairy when I was smaller, and even
now for my clients these days, if they're not into
cow's milk, my next preference for them would generally be
soy milk because it is very similar naturally to cow's milk.
It is high in protein, it is often very well
fortified with calcium and sometimes B twelve as well. But
(04:46):
ideally you do want to choose an unsweetened variety as well,
and if you can choose one without added vegetable oils
as well. So this is generally my first recommendation is
soy milk after dairy. Now, there is also a little
bit of research that I like some of my ladies
in at Perramid Pauls and menopauisse to go onto soy
milk as well because there are phytoestrogens in the soy
milk that can kind of mimic the plant compound, which
(05:09):
very weakly may bind to things like estrogen receptors as well,
but you know, it's nowhere near as potent as your
body's own estrogen levels. But there are some good health
benefits from the compound in soy milk as well. And
then like we said, there are other benefits you know,
the protein, the calcium as well, So we do like
soy milk next, and as USI said, very very popular
(05:29):
years ago, but people are moving more away from it now.
Is almond milk, and I think it really was very
popular because it was so low calorie. If you actually
turned a bottle of almond milk over, it is like
ninety plus percent water, and most almond milks on the
market are only about two to four percent almond, so
you're actually paying the very expensive water. In the majority
of cases. Years ago, it was not well fortified, and
(05:51):
as dietisians, that was our biggest concern was people were
replacing dairy milk with almond milk, and really they were
lacking in significant levels of calcium basically. But in this
day and age, in twenty twenty six, SUSI, the majority
of almond milks on the market are actually well fortified,
and if you are a big fan of almond milk,
you are looking for about three hundred milligrams per cup
in terms of calcium. And there are even brands out
(06:13):
there now that fortify from a protein perspective, so you
can get your protein Angie calcium in your almond milk
as well. Personally, I don't think almond milk tastes that good.
I mean it is obviously very watery, but if I
am really trying to save calories in a pinch, you know,
cooking with something like almond milk instead of a cup
of fol cream milk may work for some people, but
it's never really been my go to. And then, like
(06:33):
you said, oat milk is it's really having its moment
right now, is it? Because it does sort of mimic
that creaminess that you do get from dairy milk, but
it is actually naturally higher in carbohydrate and naturally lower
in protein than dairy or soy milk. And a lot
of people don't realize that a lot of the oat
milks that they're getting from the cafe are actually sweetened
as well, so you're getting a large carbohydrate in sugarload
(06:53):
from them as well. And a lot of them, particularly
the Barista style ones, are not calcium fortified, and that
goes the same for arma milk as well. A lot
of the Barista style almond milks are not fortified with calcium.
So if you're buying it yourself from home and you're
making your own home coffee, that's great because you can
actually check the label. But a lot of the you know,
Bougian nicer types of Borista style almond and oat milks
(07:15):
are not actually fortified with calcium. So if you're someone
who gets one or two coffees from their cafe a day,
it is well worth checking in with the brand that
that cafe uses, and if it is not fortified with calcium,
you're potentially missing up out on you know, three to
six hundred milligrams a day if you're someone who gets
one or two coffees from the cafe a day, and
then last one is probably coconut milk. This is something
(07:35):
I'm seeing more and more. I think coconut itself is
just having a bit of a viral moment in the
last year or two. We've got the coconut yogurts, we've
got the coconut water. Is the coconut milks, and much
like almond, it is quite low in calories and quite
low in protein. You will get some fortification depending on
the brand, and if you enjoy the taste, I think
it's fine, but again nutritionally it just doesn't really stack
(07:57):
up most varieties compared to that of dare and soy.
So I think we live in a day and age where,
particularly if you're going to buy coffee from a cafe
right like my soy milk cappuccino each day cost coose
to seven dollars, which you know, I'm horrified, but it
is the best part of my day, Susie. I continue
to buy it. It's awful and if I think about
how much money I'd save if I didn't buy it,
I can't. I can't even go there. But you know,
(08:19):
if you love it and you want to do it,
the best choices you can do is choose a milk
that is fortified with calcium. You're looking for about three
hundred milligrams per cup. Choose an unsweetened variety. Really look
at the nutritional label because a lot of plant milks,
you might think you're making a better choice, but a
lot of them actually have added vegetable oils as well.
And again, if this is your main milk of choice,
like you're using this in your cereal, in your poach
(08:40):
in smoothie, you also do want if you're having a
plant variety fortified, particularly if you are vegan on vegetarian,
something fortified with a little bit of Bee twelve or
I dine as well, particularly if you are avoiding dairy
across the board. So that's probably my recommendations in terms
of milks. You're a big stuck like me, Susie wee,
or we're big for our paid coffees from our co shop.
It's a highlight of our day. I won't give mine up,
(09:02):
but I refuse to. They can probably charge me twelve dollars.
I'd probably keep going back. It's not pretty, is that
the cost of our beautiful coffees each days is rising
every years. It's not fun.
Speaker 2 (09:11):
Well, the other week I talked about how my amazing
brister was only four fifty for a large and now
he's been out to five. I said to Chris, if
you're gonna put it up, put it up a dollar
like put it up like I first, I feel like
to him, just charge me the extra dollar because I
want him to be successful like he does such a
gorgeous coffee. It's a little Marionette Bland, which I love.
But I'm like you. I am dairy all the way.
(09:32):
Although I was. I was a soy baby. I had
prosobi when I grew up, so I'm a little bit
lactose and tolerant as well. As long as I just
stick to one coffee, I'm okay, but I'm skim all
the ways. It's the generation that I came from, and
I prefer it. Mind you, I do find if you
go to a barista now that you can't get skim
and I'll have a full cream occasionally, I do notice
it's sweeter. So for people who perhaps are adding sugar
(09:53):
to skim, maybe you are better to have the full
cream and not add this sugar. So I think it
depends really how many coffees you have as well. If
I've got a client who loves full cream and they
have one a day, I'm not going to change that.
It's more people who are drinking a lot of milk
right through the day. And one of my clients, she's
a judge actually, and she has coffee NonStop, and she's
very small and she's got osteroporosis, and so she actually
(10:16):
swapped her over to the new high protein milk because
it's incredibly high calcium, that high protein blend the poles.
And also there's the complete, total, complete dairy company. There's
a loafat in both and full cream. It's got like
eight hundred milligrams of calcium per cup. It's super rich,
so it can be a good choice, but ley and
if you've tried it, it's very very heavy. I had
(10:37):
it at home and I actually found it quite a
heavy milk, So it wouldn't suit everybody. But I basically
think it's a personal preference. But don't be misled to
thinking that plant based is healthier. I think if you
can't tolerate dairy, you prefer the flavor. But I've had
a lot of clients who absolutely can have dairy, but
just have the perception that the oat that in this
instance is healthier, and that I would argue it's more
(10:57):
process it's not the case. It's not naturally and calcium
which is better absorbed in the body, magnesium phosphorus that
come from dairy. So you know, it's like the type
of fish you have, the type of milk you have.
His personal preference. But if you're simply having plant based
because you believe it to be healthier, I would refute
those claims nutritionally and argue that dairy is the healthiest option,
(11:18):
followed by soy if that's your preference, And then as
you describe aptly, if you have a preference for plant
based for whatever reason, just check those variables. But I
don't know to be honestly, and while we're talking about nutrition,
because it seems if you're a supermodel you can have
a pretty firm view of things and get away with
it in mainstream media. Because last week Marandika came to
the table with her dietary recommendations, we have some thoughts
(11:39):
on them, as you would expect, But first and foremost,
I would say that we've discussed previously on the podcast,
supermodels should not be giving any kind of lifestyle of
diet advice because they are genetically blessed individuals, I would say,
in the top zero point zero one percent of the
population with abnormally small body measurements to make them a supermodel,
and they're very, very beautiful to look at, but certainly
(12:00):
generally not trained in science, as our friend Miranda was
not with some of her recommendations, which taken from news
dot com dot Au, included things like to avoid a
number of foods, including eggs and sushi for the fear
of I think contamination or bacteria. What's he words. I'm
just having a little read through some of these diet recommendations.
She likes cavea though, LeAnn, which I thought was an
(12:22):
interesting choice that eggs and sushi were off the menu.
She wasn't a big fan of kale either, and she
got her carbohydrates from carrots and parsnips, so she wasn't
anti carb at all. But I thought a lot of
people will be seeing this because this is the kind
of headline that gets attention in mainstream media. I was
in at Channel nine and instantly the host had questions
for me on it. She got prime position on Today
(12:45):
Extra that day. It was one of the first stories
that went way before mine of winter warmers. And the
concern with this from a journalistic perspective is people are
basically letting huge amounts of misinformation. That's right, she was
worried about parasites potentially coming from sushi. So yeah, it's
alarming because these people speak with such clear belief and
(13:07):
you believe it to be true, and then mainstream media
republish it and think, oh, well, if they're publishing it,
it must be true. And it does get airtime more
than any boring nutrition information that we deliver. So I
think that, if anything, journalists in mainstream media organizations need
to be careful by giving this airtime. These people are
not qualified. In the case of this. It's gross misinformation
(13:29):
and alarming and basically stirring people away from whole natural
foods like kale and eggs and sushi, which is ridiculous.
It's also should be said that people like this have
personal chefs. They're often not eating in the way you
and I would, which is going to a supermarket and
buying our own food, or they've got so much money
they can probably go to organic markets and source everything
(13:50):
from scratch. You know, it's really not the reality with
which most of us live. So I'd be very very
careful taking any dietary advice from models in general. But
you have to be crazy to think there's anything wrong
with kale, eggs, and fish, for example, sushi. They're some
of the healthiest foods that you can eat, and I
think Miranda needs to stay on the runway and keep
well away from giving anyone nutrition or tips.
Speaker 1 (14:12):
Well, I mean it went so much further than that.
I was actually watching a couple of just reels pop
up on Instagram or TikTok, and my first thought was,
that's actually really unhealthy, Like it was highly highly restrictive.
And I'll even go further and list out what she
because I've just found it online what she actually talked about.
And the host of the podcast was saying, oh, so
do you eat like what kind of proteins and she's like, oh, no,
(14:33):
like mass produced protein. I only eat venison, bison, lamb
and that's it. And then she doesn't eat dairy, she
avoids weed, she avoids eggs. When the host said, what
about kale, She's like, oh, absolutely not no kale, no spinach,
no rice, no saldo. And then she follows up with, oh,
but I do eat carbohydrates carrot. I'm sorry, when did
we start including carrots as carbohydrates? Like if the only
(14:53):
carbohydrate in your diet is carrots or squash, like, to me,
that is actually really quite unhealthy. If you're not having
any sort of whole grains in your diet, you're not
having any legumes in your diet, like your poor gut health.
And then she says for her gut lining, she brews
marshmallow leaf tea, like, none of the stub is actually
evidence space. We have a ton of evidence supporting whole
(15:14):
grains and legumes and good fats. And you know, of course,
like most models, she rejects seed oils entirely, doesn't think
of the big picture, but then only cooks with coconut
oil or avocado oil, and we know that the oil
with the number one nutritional health benefits is extraversion olive oil.
So like, it's just it was very very interesting, you know.
And then she she doesn't really eat salmon because she
(15:34):
was worried about the mercury. She avoids sushi completely due
to the fear of parasites. She opts four parasite free
cavia because you know that's available time standards and having cavia.
I don't think I've eaten cavia in my entire life,
let alone is a sole source of protein. Like, wouldn't
it be nice to have that kind of a budget.
But I just think that we need to be careful
because this is very much, to me a highly restrictive
(15:58):
wellness diet. And when you're avoiding huge food groups for
and then basically promoting that on a podcast which I
assume probably had millions and millions of views, it can
really hurt really impressionable, particularly women and young people as well.
So we're here to set the records straight. In the
Nutrition Couch. We all love a good sushi meal as
long as you know you're buying it from a reputable place.
(16:19):
The sushi hasn't been on the train all day long. Sushi,
particularly when you're getting you know, rawsushimi, can be very
very healthy. We love extra version olive ol. That is
our top source of fat. We are huge fans of dairy.
You know, I eat yogurt regularly. Susie has skim milk
and coffee every day. We both eat wheat and legumes
and whole grains. We like kale, We like spinned big
(16:41):
bet and rice. We like saldo. So I just kind
of think we need to take these diet recommendations with
a grain of salt. And like Susie said, she looks
that way because she has incredible genetics, but also a
very ultraspecific and what I would argue was a very
highly restrictive diet which is not sort of healthy or
(17:01):
normal for the average person to follow.
Speaker 2 (17:04):
That's right. Actually, there was a couple you just mentioned
the misinformation, So the argument that salmon was a source
of mercury is grossly inaccurate. Salmon actually is reasonably low
in mercury, especially farm salmon, which I know that is
a whole different discussion, but because the fish are farmed
for short periods of time and not exposed to mainstream ocean.
They're not exposed to the mercury levels that wildfish can be,
(17:24):
particularly big older wildfish that have been feeding from the
ocean for a long time. So that is far less
of a concern with salmon in general than it is
in tuna, and even canned and farm produced, you don't
need to worry too much about mercury, particularly in salmon.
And there was one other one that you just said
that was inaccurate as well, the carrots, the squash, the salmon.
What was the other point that you just had she
(17:45):
doesn't eat something? What was that?
Speaker 1 (17:46):
I don't know, But while you I just found another
one that her breakfast. While you think about that point,
her breakfast typically is a dairy free, wheat free breakfast
and includes venison for breakfast without any seed oils and
no eggs. I don't know about you, Susie, but that
does not sound appealing. Take my avocada, my eggs on
my salado any day of the week. Out a feud, tomatoes,
little drizzle, extra version olive oil. But it's spinach. I'm
(18:07):
happy as larri like I did not need venison for.
Speaker 2 (18:09):
Breakfast, and no, people wouldn't I know the wine I'm filling.
It was the argument that you can only use olive
oil for salads because you can't cook with that, which
is another grossly misaccurate statement. So extra version olive oil fresh.
It's extremely high in antioxidants which protects the oil cooking temperatures,
particularly brands like Cobraam who we support here on the podcast,
but also any good sort of fresh, particularly Australium because
(18:32):
we know the blends as opposed to europe blends, which
can be blended oils over a couple of seasons in
some cases. But you can absolutely cook with extra vergin
olive oil. You can actually also cook with avocado oil
macadamia oil because they're very high in antioxidants, they protect
the oil at temperature. They are actually one of the
best oils to cook with. Now the issue, of course
is that because of the quality, they're more expensive. But
(18:53):
that is grossly misaccurate information about cooking with olive oil,
which we really try and stop and people like that
come along and get all these headlines and blow our
workout of the water into a few minutes. So yeah,
it's the inaccuracy that is the concern, and then mainstream
media allowing that to filter through and get to the
general public. Okay, Leanne, I know we have to stop
(19:16):
the high protein bandwagon, but it's so mesmerizing we can't.
This is another one that popped out recently, and it's
our good old Philly cheese. And Philip cheese is an
interesting product because when I'm describing it to clients, and
you might correct me here, I don't describe it as cheese.
To me, it's a fat because whilst it's named cheese
(19:36):
and maybe technically can be defined as such, the nutritionals
are quite different to say, cheddar cheese, cottage cheese, very different.
It tends to be a much higher per percentage of fat.
It's obviously soft and creamy and delicious, and I actually
use it as a source in many foods. If I'm
doing a salmon tray bake or a chicken tray bake,
I'll often chuck a bit of filly in there to
give me a creamy sauce without using cooking cream or
(19:58):
thick and cream. It's really versatile. Well that's how I
use it all the time. But I think clients can
really get confused because they'll use it as a topping
on crackers and be thinking they're getting protein, but generally speaking,
they're getting a much much higher proportion of fat. You know,
even the reduced fat Philly is coming in and I
think twenty twenty five percent fat, which is lower than
many cheeses, but it's still the volumes you use of it,
(20:20):
you would get a lot more fat than you would protein.
But hang on a minute, because there's a launch of
a new one and it's a protein Philly, And unfortunately
I really wanted to talk about this today because it's
a little bit too good to be true, a little
bit similar to it recent products we've done where they're
actually just hyking up the serving size. So if we
(20:42):
look at the nutritionals of Philadelphia cream Cheese in general,
and I'll just use the general, I think they're all
pretty similar, whether you do the block or whether you
do the round tub. But I'll compare it to the
protein one in a second, so you can see what's
going on in the supermarket. But do you I don't
generally buy it only for cooking, but I have a
lot of clients who are big fans of a lean
(21:03):
Do you bite cream cheese?
Speaker 1 (21:04):
I'm like a little bit. Yeah. The girls, like I do,
like a good whole grain sort of toast and then
put a bit of ev and cream cheese on top
for them. So they've had it ever since they were little,
and we've always got a bit of cream cheese in
the fridge. But like you, I only use a little
bit of light spread on a cracker or something, and
often I prefer to use that over like a butter
or something, just to give it a bit of flavor. And
I do put it into sometimes like you like a
bit of pasta to give it cream inness, But I
(21:25):
don't use it a ton. I use a lot more
cottage cheese and ricotta.
Speaker 2 (21:28):
Yeah yeah, yeah, particularly cottage cheese can be really versatile.
So I've got up on my screen the light filly tub. Now,
as I said, most of the nutritionals are the same.
So if we look at the ingredients here, it's milk
followed by cream from milk, which is where the fat's
coming from. Water milk, solid salt, vegetable gums to bind
it start a culture. It doesn't have.
Speaker 1 (21:47):
A lot in it.
Speaker 2 (21:48):
It's it's a fairly what we call innocent product nutritionally.
But let's look at the hundred grams leanne so it's
sort of about one hundred and eighty calories per hundred
grams or about sixty how much is that fifty about
forty five calories per serve. Now this serves us is
twenty five grams, so that is a heaped kind of tablespoon.
(22:11):
It's got two grams of protein per serve at that
or seven point nine per hundred, which is not overly high.
You know, a high protein yogat's close to twenty. A
regular yogat's probably pretty similar to this. It's about thirteen
percent fat. This is the reduced fat version, almost ten
percent saturated, so not overly low and saturated fat. It's
(22:31):
got a little bit of carbohydrate from the milk, but
that is the regular variety. So I now want to
contrast that with this new high protein Philly, which is
got really striking packaging. If you've seen it, it's got
like a big black protein on it, and then five
grams of protein per serve. So keep in mind the
other product was just over two grams per serve. So
(22:52):
again the ingredients very very similar milk cream. They're not
specifying percentages, so we can't really differentiate it, but it's milk,
solid water, salt, vegetable gums, acidity regulators, a preservative in
this one, which is interesting a start of culture, so
almost identical. But if I look at the nutritionals leand
it's surprisingly almost similar, so very similar amount of calories
(23:14):
per hundred, protein amount thirteen point six, very similar eleven
point eight similar amount of saturated fat, and then the
protein is five point four grams per serve, so almost double.
So what have they done Lean? They've just listed the
serving size as forty grams on the protein variety, so
it's literally an identical product nutritionally, and all they've done
(23:36):
his hoycup it's the reduced fat variety, so they're sort
of giving a bit more protein. But I would say
the nutritionals are almost identical to the light cream cheese
variety retailing for four dollars fifty and this one's also
at the same price because Leanne, Let's be honest, it's
the same product.
Speaker 1 (23:54):
Isn't that funny? Yeah, they might have strained the milk
just a little bit, but I was just looking at
the original Philadelphia per one hundred grams is four point
nine grams of protein, and the new protein one is
thirteen point six so compared to the original per hundred grams,
it is more. But like you said, the serving size
is bigger anyway. So looking at the serving size on
the original, it's one point two grams versus you know,
(24:14):
five point four grams. So when we like to compare products,
we always do it per one hundred grams. You're getting
a comparison of the same amount versus in the original Philly,
the serving size is twenty five grams of protein is
forty grams, So you know, you can't compare twenty five
grams to forty grams. You're comparing an apple to an orange.
So we always do it per one hundred grams. So
it's interesting, and we discuss protein ham being very similar.
(24:36):
But the funny thing is when you said the striking packaging,
why are all these companies putting protein in these like
big black letters, because the ham was exactly the same.
Like and does everything need protein? We've got protein chips
and protein chocolate and op protein cheese, like cheese generally
has protein in it, milk generally has protein in it.
Do we need these ultra high versions of all of
(24:56):
these foods? Probably not, Like is protein fill the something
I'll be writing in my client meal plans. Absolutely not,
because I prefer to get protein from dairy from many,
many other sources versus Philadelphia cream cheese. But I think
they're really just jumping on another trend, and I can't
see this lasting very long in supermarkets, so let's be honest.
Like I think I just buy the good old regular
(25:17):
Philadelphia cheese. I would never buy the protein version, not
for a couple of extra grams of protein if that,
and to use more in a serving size, because the
more you use, the more you go through the packet,
you got to buy more. And to be honest, it's
five dollars seventy retails for It's not actually that cheap,
So it's not something I wouldever really use or recommend.
But it's just another example of brands jumping on the bandwagons,
(25:37):
isn't it. Like the protein trend is here, stay, it's not.
Speaker 2 (25:40):
Any funny one we're going to get off the protein trend.
I know you're probably sick of hearing it, but I
just find it fascinating and I do think it's really
good for our listeners and consumers to be aware of
how packaging marketing claims can be misleading all the time
and be a little bit more discerning, and it's super
hard because the labels are so very small and you
(26:01):
have to know exactly what you're looking for, which is
what we do. And that's why getting listening to a
podcast like this really helps because it's specific and we're
going through the numbers, which to be honestly, and I
didn't realize that the light Philly was almost identical to
the protein till I looked at it here, you know
what I mean. So we're picking up things all the
time as well, just by what's going on in supermarkets
(26:22):
and what we're looking at. But you know, if you're
getting into pairy in your eyes aren't very good as
of mine, it's actually super hard to tell. You have
to zoom in a lot and have all the comparisons around.
So it can be a full time job, which is
why this kind of podcast and Instagram can be healthy, helpful,
healthy and helpful.
Speaker 1 (26:37):
All right.
Speaker 2 (26:38):
To wrap us up to DAILYNNE, how do we find
cheaper about leaner cuts of meat in the supermarket? Because
I have certainly noticed looking at the prices of things
like extraline mints, they've gone up a lot, Like I
used to be able to get two extra line minces
for fifteen dollars and now they're over twenty. Like that
is a big price hike. And across the board, you
know you can't get a stake anymore for five dollars,
(27:00):
paying at least ten for a pretty crap one, you know,
close to twenty for anything decent. That adds up in
the budget, particularly if you're feeding a lot of people.
So we have had a few of these messages come through.
How can I cook and get some leaner cuts? And
what is actually better? I think when you see things
on sale, like for example, recently Cole's had chicken breast
(27:21):
for under ten dollars a kilo, you've got a stock
right up because those sales, and they sell it quickly
now because people are doing it all the time. I
think you can get the lean mince and cook in
bulk and bulk it out with the beans and veggies,
because at least you know you're getting lean mintce. I
myself am less likely to buy fattier cuts of meat
and take the fat off, but you certainly can do that.
(27:43):
I do think Audi has very very good meat often
quite a bit cheaper, but it is certainly super tricky.
Like I know, Costco is not generally cheaper for lean protein.
I don't buy it there. I think if you've got
time to go out to meat imporiums. But it's still
not a cheap ingredient. But I think that's probably my
best tips for it. And then if you do buy
a cheaper cart, you can cook it and take the
(28:05):
fat off the top, or do that late night shop
because sometimes they're slashing the prices of meats when they're
on you know, the day day before, and quickly go
home and freeze it or cook it and that's probably
the best savings that you can have. But yeah, it's
really difficult. The prices are like crazy. That's why I
go and get the meat tray at the RSL clubs
(28:25):
at a couple of dollars on ticket. So seriously twenty
bars because if I win one or two trays, like
I've got my week's meat. So yeah, maybe that's our
other tip, go to the RSL for the meat, you know,
a hundred percent.
Speaker 1 (28:35):
I think just reducing the amount of meat is a
good thing, like from a budget perspective, from a health perspective.
Bulk it out with your legos, your beans, your mushrooms,
as Susie said. But the interesting thing with meat is
one of my clients said to me the other day
she brought the wrong mints from coals, because I obviously
said to her, try and get the extra lean stuff
and coals. Have you noticed, a SUSI, they used to
have different colors and stars. So on the lean mints
(28:55):
it was like blue, it had five stars. I think
the regular one was like pink or purple had three stars.
They've now changed it and instead of the colors and
the stars, it's all the same color, and it has
this like little bar and you have to look at
it quite a few times. Like I picked it up
the other day and I was like, which one's the
lean one. They've got rid of the color and the
stars all together. It's super confusing, and I'm like, are
(29:16):
they doing this on purpose to make me buy the
ring mints? Like, I don't understand why they would change it.
I noticed that I don't understand it. I noticed that
just this weekend. Because community I probably make like a
pasta bolonnaise or a taco mince once once a month,
so I went to get the meat and I was
a bit like, wow, they've changed the packaging. That is
super confusing. Number Two, it's way more expensive than I
(29:36):
remember it because I would always use that or recommend
that as a lighter, leaner, cheaper choice. And this is
where you know, so much of what supermarkets do, in
my mind is token, is stick because what would make
the biggest difference to Australians is if they had specials
like maybe discounted twenty five percent off mints once a
Month's like significant savings, whereas it's only ever a dollar
(29:57):
or two if that, And I think, do you know
what I mean?
Speaker 2 (30:01):
You can really influence nutrition and eating behavior by making
real discounts on foods, not the half priced ultra processed
foods every second week and a dollar off meat at most.
So I think that supermarkets could do a lot more
to support Australian farmers and consumers. It's a really tricky time,
and yeah, I don't have any better options than that
(30:22):
other to keep looking. But ultimately, if you're on a
budget and you need to buy cheaper cuts of meat,
there is nothing to feel guilty about either. I think
the issue is when you do buy cheaper cuts, they're
often fattier, and you end up throwing a lot away,
and that is heartbreaking when you've spent So I think
another trick is, rather than getting the steak where you
(30:45):
can't see the marbl until you cut through it, so
you might get crap and don't know it, is to
buy it dice or sliced because you can see the
fat through it, whereas if you're buying I've done it myself.
You buy a piece of steak and you cut it
and it's mostly fat. You end up throwing a lot away.
I did it with Lamb the other week. But the
other thing you can start to do, if you've got
a really poor quality piece of meat from a supermarket
(31:07):
and you've paid a decent amount of money for it,
and you start to cut it and it's mostly fat,
take it back because that's the only way they're going
to get the feedback, because when they're cutting it out
in the back of the butcher they could not care
less and they're going to chuck a piece that's fattier
in and not care And if you've paid your ten, twelve,
fifteen bucks for that meat and you end up throwing
a lot away, because they've just given you more sinew
(31:27):
take it back because they'll refund you. And I think
you've got to push back sometimes because you do spend
a lot and if budget is on your mind. Because
I had this lamb from Willi's a couple of weeks ago.
I bought two backstraps and one of them I literally
threw out half of it by the time because I
couldn't see. And lamb is generally fattier as well, and
when I cut through half of it, a big piece
of it was fatty, and I could have taken it back,
(31:49):
you know, just lazy in time, but they won't. If
it's a poor cut of meat that you've paid for
it a major supermarket, they'll refund you, and as they should,
because if you're investing in meat, you need to be
you know, paying decent amount for it. You should be
getting good quality stuff.
Speaker 1 (32:03):
Yeah, I also think look into pork as well, Like
I use a lot of pork. I've been doing a
lot of pork and my Soco goat over winter because
it is generally a lot leaner, it's still really good protein,
great nutritionals in pork and beef is really really expensive.
So yes, I do like to buy a bit of
beef for my so coocar. But as you said, the
chuck steak, the gravy beef, the blade steak, it is
really fatty, so you do end up cutting a lot
of it away. It is cheaper, So I think buying
(32:25):
those secondary cuts of meat are better for the budget,
but you do need to trim them as much as
possible if you want the leaner cuts. But I'm doing
a lot of pork in my Socoka lately, SUSI. I'm
getting tons of meals, like I'll do a shredded pork
and I might get a Mexican we might do tacos
with one. I might add it into a salad. Then
I can put a little bit on pizza on the
weekend as well. So I'll pay maybe twenty bucks for
a pork shoulder or something twenty twenty five dollars. I
(32:48):
can get you know, ten, eight, ten, twelve servings out
of it, and it's really really lean as well, and
I can put it through multiple different meals and even
freeze it. So don't you know, don't disregard the soco.
You can pick up a brand new local c fifty
sixty dollars these days, and it is one of my
staple cooking appliances, particularly over winter. So I think invest
in some pork as well. The nutritionals are great. It's
(33:09):
super lean, it's high protein because the price of beef
is just ridiculous. And yeah, if you're buying five star mince,
it really really adds up. Or you're buying good quality steak,
it absolutely adds up. So I think, you know, use
your pork, use your chicken. Some of those leaner cut
the meat will save you're a bit budget wise too.
Speaker 2 (33:24):
Yeah, you can do a great pork shitsel, you know,
and crumme it and put it in the air fry.
It's super tasty. I agree with you. The shredded pork
that you can put a Mexican seasoning through is amazing.
And you're right, I've been buying. I don't eat a
huge amount of pork myself. I like a shredded on
like burritos or that kind of meat with salad. But
definitely for Chris, I will buy pork steak and he
loves that so and you can get two for sometimes
(33:47):
just ten dollars. So yes, and the iron it's not
as high as red meat, but still pretty strong nutritionally,
So yeah, I would agree with you. You would go
buy the chicken and say, oh, look at pork, and
then you know, maybe one or two lean red meat
meals and coat it the end of the day and
you might pick up a bargain every so often.
Speaker 1 (34:02):
All right, well, tips on the nutrition couch. And that
brings us to the end of another episode. And if
you'd like to support the podcast, you can check out
our own range of science back supplements at designed by
dietitians dot com, created by Susie and myself to make
healthy habits and getting adequate nutrients that little bit easier
in your busy lives. Thank you for listening and we'll
see you next week.
Speaker 2 (34:20):
Thanks for listening.
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