If you shop at Aldi regularly or have been thinking about adding it to your grocery rotation, this episode is going to save you time and money. Leanne and Susie share their personal Aldi favourites, the specific products they recommend to clients, and the ones that look good but do not stack up.
And if you have ever used AI to get nutrition advice, track your intake, or build a meal plan, there is a study published earlier this year that you genuinely need to hear about.
In this episode:
- The Aldi products Leanne and Susie actually buy and recommend, across fresh produce, protein, dairy, snacks, frozen meals, and a few honest indulgences. Specific product names included, no vague recommendations
- Why the leafy greens at Aldi outperform the major supermarkets for freshness and shelf life, and how to store them to make them last even longer
- The Aldi protein yogurt, low-carb protein bread, beetroot hummus, tuna bean cups, and almond butter that both dietitians put on their regular shopping list and why
- A new study from March this year published in Frontiers in Nutrition comparing AI-generated diet plans against dietitian-designed plans: AI underestimated calories by up to 600, protein by 20 grams, and carbohydrates by 100 grams. Not a small margin of error, a significant one
- Why the false confidence AI creates around calorie and nutrient counts is the real danger, and the specific situations where Leanne and Susie would and would not use it in a nutrition context
- The Mission Carb Balance wrap reviewed: 16 grams of fibre and four grams of carbohydrate per wrap, a five-star health rating, and Leanne's strong views on why this product is not what it appears to be
- Why ultra-processed, low-carb wraps with modified wheat starch, wheat gluten isolate, and 16 grams of added fibre are a problem for most women's digestive health, and what to eat instead
- The creatine and heat question answered properly: can you add creatine to porridge, baked oats, or warm drinks without losing its effectiveness? What temperatures and time frames matter, and the one mistake Leanne sees clients make all the time with their creatine drink bottle
See omnystudio.com/listener for privacy information.
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Episode Transcript
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Speaker 1 (00:02):
Do you shop at Audi.
Speaker 2 (00:04):
Maybe you shop there every single week to save plenty
on groceries, or maybe you go there just occasionally to
pick up a few key items. On today's episode of
The Nutrition Couch, we chat all things Audi and the
products we love to pick up when we go there.
Speaker 1 (00:20):
Hi, I'm Susie Burrow and I'm Lianne Wood, and.
Speaker 2 (00:22):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date with everything you need
to know in the world of nutrition, as well as
all things Audi. We have a brand new study showing
some of the negatives associated with using AI with your diet.
Leanne has thrown me a new wrap that she's very
keen to chat about, and our listener question is all
(00:43):
about how to use creatin in day to day life.
So Leanne and I are shopping lovers. We spend a
lot of time in the supermarket. I would say that
I'm in my local bullies and calls most days. But
I'll be honest with you, Leanne, there is not an
Audi that is that close to me. I kind of
have to drive a couple of suburbs away, or the
(01:04):
one closest is sort of in a city and it's
not easy to park, so I tend to only go
there when I'm catering for something at my house and
I need to buy a lot of groceries. So for example,
if I'm shopping on a daily basis with the family,
I'll go and get the staples I need for the
school lunch boxes. I'll get the proteins I need for
(01:26):
the first few days of the week, and then I
often go every day and grab the dinner meat. Just
because it's on my way home, I can easily go
in there and just feeding the dog and the kids,
I often need stuff most days. Then if i'm doing
a shoot, which i'm doing at the moment, I'm buying
a lot of ingredients, so like I'm often going and
doing big shops at any supermarket.
Speaker 1 (01:43):
But if I've got all the family.
Speaker 2 (01:45):
Coming over and I'm doing a lot of cooking or
a celebration, or I've got the friends coming over for barbecue,
and I need to go and get a lot of
salad stuff, a lot of sort of baseline ingredients to
build recipes, I will then go to Audi because I
find I'll save a decent whack of cash. Like if
I'm going to get cheeses and dips and ice creams
for the kids and stuff I wouldn't normally buy as
(02:05):
part of my routine shop. I'll go and I find
I can generally be saving quite a lot of money,
Like if we are doing beer canned chickens, like that's
three or four chickens we've gotta put on the barbecue,
then all of the potatoes and vegetables, the cheeses for
the dips like that. I often will come out, you know,
and I only have spent one hundred dollars, and that
is a good amount to be spending when you're catering
(02:26):
for people.
Speaker 1 (02:27):
So I do.
Speaker 2 (02:28):
There's a few products there I'm gonna hand over to
you in a second, because I know you go to
Audi sort of similar to me. There are a few
things that if I am in the area, I will
go and specifically pick up that I really like it Audi,
So off the top of my head, the things that
spring to mind that I routinely cat and they're not
all healthy, so don't judge me too much. I do
(02:51):
find the fruit and vege is cheaper, so I will
get things like apples and carrots and zucchini leaf salads.
Speaker 1 (02:56):
I always sort of pick those up.
Speaker 2 (02:58):
I do get off in chicken there because I go
through a lot of chicken with the dog, and I
buy a lot of chickens in general, just for school
lunch boxes. I'll find it's often cheap better. You can
sometimes get on sale a chicken for five or six dollars,
and I can put that on school lunches for like
three or four days. Then I'll also give all the
bits to the dog, like if I wanted to, I
could use the carcass for a stock like it's a
(03:20):
really good spender protein, Whereas if you're buying ham and turkey,
which aren't good for us anyway, you're spending five or
six dollars on those when I can get a whole chicken.
So I often get that. I really like their cheeses.
I love their shaved parmesan. A shout out to one
of my friends, Natasha, who loves this product, and I
agree with her. The Audi shaved parmesan is amazing and
I will always pick that up when i'm there. I
(03:42):
love the couple of dips there. I love that Persian
fetter dip and I love the roast capsicum dip. And
I find that they're far better and cheaper, and I
often will pick those up. And then the other thing
I love there is their truffle chips, So if I'm
having potato chips in the cupboard, they're truffle are just delicious,
(04:02):
So they're probably my favorite type of potato chips, So
if I'm going in there, I'll stock up in a
few of those, and a bit partial to the dumplings too.
I quite like their pork and prawn dumplings, so I'll
often have those in my freezer. But they're probably the
main things.
Speaker 1 (04:14):
Now.
Speaker 2 (04:15):
I certainly know the best options nutritionally, which we can
talk about separate, but and what I'll send clients there
for or send them photos of certain foods. But that's
just personally what I go to get what I like.
What about you, because I know you sort of do
the same with me when it comes to Aldi.
Speaker 3 (04:30):
Yeah, I'm like you like the I'm between suburbs, Like
there's one like equal distance like fifteen minutes in either
direction from me, so it is just that little bit
longer to get to. I also don't have the coin
thing that you've got to do with Aldi, so I'm like, oh,
if you can't give me a trolley when I come
and shop with you, like too hard basket right so
oft when I never do a big shot there, you'll
find me running in for a couple of key my
(04:50):
Aldi favorites.
Speaker 4 (04:50):
And that's about it.
Speaker 3 (04:51):
But my little Mea eats baby cucumbers like you've never
seen before. Actually did an entire pot of baby cucumbers
a day and it calls on wards at the moment.
They're four or five dollars sometimes, so they're a little
bit cheaper at Aldi, so I'll often go in and
get about four punets of those for her. This spinach
I find the greens. This spinach the rocket up just
way better quality in Aldi. My sister chout out to Nikki,
(05:12):
told me this where I was, just because I get
a lot of my holes in w West delivered, just
to save me time. On the weekends, I get a
big delivery and I always get the shits with the
salad bags because often they're very wet and they last.
You know, this spinach one had seven to ten days
on the label saying best before, but it's bad in
two days. And so often I'll grab a couple of
bags of the spinach from Aldi, put it into my
(05:34):
glass containers, put a little bit of tissue paper on top,
and it lasts so much longer. So I really like
the greens at Aldi. I find they're much better quality,
and then coals and wool West. I also like the
protein yogurts. They do a fake you know, the basically
they do the yo pro's butt their version of it
basically exactly the same nutrition I was really strong.
Speaker 4 (05:52):
I love the goats cheese.
Speaker 3 (05:53):
When my kids were little, I used to do whole
grain toast and goats cheese on top, and they used
to love that with avocado. I also am part to
their low carb protein bread. I think, out of most
of the breads on the market in terms of the
low carb protein ones, Aldi's is one of the strongest.
Speaker 4 (06:07):
It's very, very dense.
Speaker 3 (06:08):
So if I've got clients who love a pumpkin soup
or tomato soup in winter, I'll get them to serve
that with two slices of the protein bread and then
we're easily up over that sort of twenty thirty grams
that we need them to be. So that's a really
strong one. It is, yes, small processed, but for particular
clients it is helpful and I myself will use it
as well, particularly for soups in winter. I love the
aldibtreoed Hommus. Like you, I'm obsessed with the chips. I
(06:31):
love those truffle chips. Every time you come over, I
always make sure I have them. But I also love
they do basically the fake red rock Delli chips, the
Deli style chips in the snack packs, so.
Speaker 4 (06:41):
Like for the kids lunchboxes.
Speaker 3 (06:42):
I buy them because chips are one of my soul
foods and I have difficulties portion controlling myself with a
big bag, so I buy the snack pack of them,
which is really really strong.
Speaker 4 (06:51):
I also get almond butter from them.
Speaker 3 (06:53):
My mea had a pinut allergy for many years and
I always used to go there for the almond butter
because it was really good quality and a lot cheaper
than calls. W always had it. And also the tuna
bean cups, my last one from Aldi. They're really really
strong nutritionally and a great little mini meal or a
tack on to a meal, Like if you want to
have a bowl of pumpkin soup or something, then you
can have one of those tuna bean cups on the
side and again easily drive that protein well well over
(07:15):
that sort of twenty thirty grams as well. So they're
my favorite Aldi staples. I sometimes like the dumplings like you,
I don't get too much else. Occasionally they do this
beautiful like is it beetroot fetter pizza sometimes, but yeah,
I don't get too much more from Aldi. Sometimes if
the berries or the apples are looking good. Occasionally I'll
get some flowers from Audi, throwing a little random thing
(07:35):
there occasionally. But I've got the Rockley Markets semi close
to me, so they do beautiful flowers there, so often
I'll go there for my flowers.
Speaker 4 (07:42):
But yeah, they're my Aldi staples.
Speaker 2 (07:44):
Yeah, a couple more I've sprang to mine as you've
going through your list. The spinach pizza is pretty similar
to the Doctor O's, so that's quite a good one.
It's a couple of dollars cheaper. I like the tuna
snacks like you do. I like the nut the individual nutpacket,
so they've got like a snack pack of nuts which
have got quite a good mix of nuts in the
green box.
Speaker 1 (08:01):
I like those.
Speaker 2 (08:02):
The pouch soups, the old fashioned chicken and tomato pouch
soups are both pretty good nutritionally and taste pretty good
as well, So I quite like those ones. And I
find the big box of ice creams for the kids
is more cost effective. Not that again that's overly healthy.
I like the yogurt, and I like the kids in
no sugar yogurt tubes. They're super good as well. And oh,
(08:25):
I know what else, I like that really thin sliced cheese,
like the light Yelsberg the Swiss cheese in the green packet.
I like the thin slices and they've got good protein
and fat amounts on that sliced cheese, So I do
get that too.
Speaker 1 (08:37):
So yeah, I think that certainly there are Oh.
Speaker 3 (08:40):
We forgot, well, you know, we forgot a chocolate, favorite chocolate.
Speaker 1 (08:46):
It's very good.
Speaker 3 (08:46):
They do those individual it's really good quality. They do
a darker one as well. There's like individual I think
you get four or five and in a box thing. Yeah,
the mansa Ros brand of their chocolate is incredible, delicious,
hands down, really really really good.
Speaker 2 (09:00):
But it's only the plane that has a cocoa base.
All the flavors still have a sugar base. That's the
same for all dark chocolate.
Speaker 1 (09:06):
So sev.
Speaker 2 (09:08):
If you want to be like super healthy, you've really
got to stick to the plane one because that first
ingredients cocoa mass, whereas all the flavor ones, the mint,
all of them are the first ingredient of sugar. And
that's the same with dark chocolate and supermarkets. It's only
the plain seventy percent that is particularly good because it's
got the proper base versus any of the flavor ones
which are sugar based. But put for price point and
(09:30):
quality of chocolate, certainly they are known for that, and
in general across category they're known for having generally really
high quality. Oh I know what else I get there
the marinated meats like that marinated chicken breast and the
pork that's marinated. They're actually really good quality and high
proportion of protein to sauce. But sometimes in category they
can be quite weak as well. I've noticed, like their
(09:52):
crumb chicken product, their crumb fish are generally not as
good as the mainstream brand. So there's categories which they
sort of fall short, where there's some that they excel,
but certainly dairy and their fresh meat section is quite
strong nutritionally as well. So you know, as I said,
I'd probably go to Aldi once every month or two
and do one big shop then if I'm catering, But
(10:13):
if I was just picking up a few or recommending
specifics of my clients, they are the ones that I
will routinely recommend. So you can certainly do pretty well
there and certainly say I spend a lot less when
I shot there. All right, Leanne, I've got a good
study today. I just found this last night when I
was watching good TV. Published just earlier this year and
March in Frontiers of Nutrition, which is a very reputable journal,
(10:34):
and it was artificially intelligence diet plans underestimate nutrient intake
compared to dietitians. And I thought, what a great study,
because this is probably what we think goes on. But
it was some research because I know a couple of
weeks ago we spoke about the pros and cons of
using AI with your diet. So this was a well
designed study that compared sixty three day diet plans generated
(10:58):
by five different AI models including chat Gypp and Claude
and all the ones we're hearing about, compared to the
adolescent profiles. In a comparative study comparing a dietitian reference plan,
so basically looking and saying what does AI saying that
you're consuming versus what does a dietitian say you're consuming.
(11:20):
And it found that the AI models tended to systematically
undercalculate by as many as six hundred calories, protein by
twenty grams, fat by fifteen grams, and carbohydrates by one
hundred grams, so not insignificant in accuracies in amounts being estimated.
So basically it was saying that it's not an accurate
(11:45):
generator of dietary data. And that tells me lean, it
tells you what you want to hear, this is what
you're actually having. Yeah, and this is the issue when
you're getting to specifics like actually how many calories that
you're consuming?
Speaker 1 (11:59):
Because I think people will believe it to be gospel.
Speaker 2 (12:02):
If you put in to chat GPP how many calories
are in this? You read it and think that is true,
and it's absolutely not because it's only working off references
which are often inaccurate at best. So even if you
go to a gold standard monitoring like a calorie tracker
or my Fitness Power, even those are going to be
(12:23):
out by about twenty percent just by the way data
works on food products, on entering on food differences in
primary produce, like even that there's going to be an
error rate, right, so if it's pumping out that you're
having twelve hundred calories, you might be having thirteen fifty,
it'll be within the thing. But it's this is grossly
more inaccurate than that, And that just tells me that
(12:44):
i'd use it for general guidelines. You know, how do
I make something with spinach and capsic and for dinner?
Because that's what I've got. Please give me a shopping
list for this recipe versus anything specific relevant to you,
like how many grams of protein do I need? How
do I get twenty of protein a day? Because this
study shows that it is basically grossly inaccurate when it
(13:05):
comes to calories, which is a problem because if you're
working off a difference between two, three, four hundred calories
and that's how much it's off by, that's your results
or not.
Speaker 1 (13:14):
So I thought this was.
Speaker 2 (13:15):
Just super interesting because the dietitian will have that intricacy,
and I was talking to a friend about this this morning.
It's the same as Google maps. I never trust Google
maps because they never know the intricacies of the traffic,
what happens at certain times a day, what are the
cheeky backways where there's roadworks, where there's people building. We
as humans put all that data in when we're working
(13:37):
out which way to go. It's the same with dietitians.
When I'm calculating a meal plan, I'm not just working
on I'm working on, Oh, well, a client's likely to
overeat this food, this is where they need extra here,
they're going to compensate here. I'm putting together a whole
lot of data, whereas AI is just working on one
data set and one point without taking into account all
the other influencers over food. But even at the very
(14:00):
specific numbers, it was grossly inadequate with calorie and macro
nutrient intake, which means it should not be used as
a tool for any prescriptive dietary service, particularly for women,
because we just don't have that bigger range to work
with when we're looking at micro nutrients and important variables
when it comes to overall nutrient intake. So I thought
you'd like this one, Leam, because you're a lover of
(14:22):
AI in certain instances.
Speaker 1 (14:24):
But we're also very aware of the shortcomings.
Speaker 4 (14:27):
One hundred percent.
Speaker 3 (14:27):
And I will chat to top particularly as a language
model as well. So you know it's not a nutrition
data set. And you know I use it in some
elements of my business to cross check things, and you know,
for languaging, but not for nutrition plans. I'd never put
my client details into that. I write nutrition plans in it,
because as you said, our experience of dietitians is five
years of university. You know, these AI models they're so inaccurate.
(14:50):
They don't know people's medical history. They don't and as
you mentioned, the dangerous the false confidence. You know, people
put it in it will spit out your meal plan
in ten seconds.
Speaker 4 (14:59):
And so this is OPTI.
Speaker 3 (15:00):
We don't research, but you just can't know that that's
actually accurate. And like you said, when we write our
client meal plans, we know our clients are going to
overad in some instances. We know they're going to accidentally
skip lunch in some instances, we know that they're accidentally
going to have a little bit more on the Friday
night dinner that they planned, right, because that's human nature.
So it's not just enough to write somebody a meal plan,
(15:21):
and that is why you and I both work within
coaching models. When I used to work at the hospital
years ago. When I left, I had a great job
at the hospital, and I had left, I promised myself
I would never ever work in a traditional just single
appointment dietitian. You know, go see your dietitians, get a
meal plan, and leave see you later. Because I know
that nutrition is a science, but eating is a behavior,
(15:41):
and that is why our clients get such fabulous results
because we coach them. We use the psychology behind eating
to assist them. Because anybody can follow a meal plan,
but the reality is people don't. They do for a
couple of days, they do for a couple of weeks,
then they fall off the wagon. They don't get the
results anymore. So AI can write your meal plan in
ten seconds. But the issue is it's largely not accurate.
(16:01):
As you said, it underestimates or overestimates quite a few nutrients.
It's surprisingly good at kind of protein from what I've found,
but really not much else. It grossly overestimates calories, carbohydrates
and facts particularly, and also a lot of it is
pulled from like American data as well. Like Goin said
to me, Hey, I just something this in your meal
plan and put it in and got a substitute. I said, no, no, no,
that's way too much salmon. And I imagine the data
(16:24):
is pulling from like this beautiful you know, world Canadian
salmon versus what we sort of get in Australia. Sometimes
the nutrients are very different. Now dairy in Australia is
very different to what you get in America. So I
think that false confidence with AI is something that a
lot of people, just as you said, believe is gospel.
Speaker 4 (16:39):
They just take it for its word.
Speaker 3 (16:41):
But as dietitians, we know we're constantly changing things, we're
constantly adapting. We're coaching people when they overat here we
learn to adjust and pull back on another day. That's
the benefit of working with a dietitian in a coaching
model whose experience and not actually just relying on AI,
because AI can be a helpful tool, but AI is
not a diet and it also, particularly if you're using
(17:02):
free versions of say, for example, Chat GDP, you're using
old models and old data. Right, You've got to actually
pay for it to get the most up to date data,
and even then it is still inaccurate because like you
said different things like nutrition food labels legally can have
a twenty percent leeway, So even if you might scan
something into my fitness panel, it doesn't mean that it's
(17:22):
absolutely accurate. There can still be a twenty percent leeway,
and AI has absolutely more than that because there's not
bound by any guidelines.
Speaker 4 (17:30):
Or food standards like food products are.
Speaker 3 (17:32):
There are guidelines in place that when you read a
nutrition panel, you know that it will be within a
twenty percent margin of how accurate that product will be.
AI doesn't have food standard guidelines to adhere to, so
it can spit out anything with all of the confidence
in the world. But whether or not your you know,
chicken SURFERI recipe does exactly have five hundred calories and
(17:53):
forty grams of protein like you programmed in, nobody actually knows, right,
So that's why I think it's a tool. But it
is not a dietitian. So I think it can be
helpful in some instances, like you said, like I've got
some rice and some broccoli and some chicken I need
to use up. Give me a healthy recipe or something,
But it is not a dietitian. It doesn't know the
intricate details of someone's medical history, how to make adjustments,
(18:15):
how they eat as a person, their behavior is day
to day, and also things like their metabolic rate and
all of those sorts of things that can make it
impact when it comes to their journey and the results
that they're getting long term. So we always knew this,
but it's really nice to have a study basically confirming
what we knew, isn't it true?
Speaker 4 (18:34):
True?
Speaker 3 (18:34):
Yeah?
Speaker 2 (18:34):
I thought it was really good, interesting data and yeah,
very on topic at the moment. So many people are
using it back. Actually that's a really good reminder that
you've given. It depends on the version you've got, too,
because I think we assume it's all the same, and
it's certainly not, so another reason to not use it
for anything too specific. So yeah, excellent, all right, Lenn
I saw this rap as well, so I was interested
(18:56):
that you were passionately sent me a lot of exclamation
points that we needed to cover it, So I thought, great,
let's go. So tell us about this new wrap that
you found in your firm. Thoughts on it?
Speaker 3 (19:07):
Well, for context, a friend of ours, Amy sent me
this and DMed and she said, you need to talk
about this on the podcast. She said, I just got
home and my sister's eating two of these, and she's
been eating two of them each week, and she's complaining
about how bloated in gasy she is.
Speaker 4 (19:19):
And I thought, interesting, let me have a look.
Speaker 3 (19:21):
So my little ears perked up, and she sent me
the wrap, and I thought, I can I can see why.
So the rap is emission and it's called Carb Balance
Original Wraps. So on the front of packet says there's
six raps. It's only got four grams of carb and
sixteen susie not one point six sixteen grams of fiber
per rap, and six grams of plant protein. So they
(19:44):
retail at Coals for six sixty It's about a dollar
a dollar ten a wrap, so not insignificant. You're paying
for what I would call a modified product. So I
think this company has made a product that they believe
that individuals want that Dietitian's eight and let me go
further into that. So looking at the ingredients compared to
(20:05):
something like a good quality bread, wraps are always going
to be more process. Now this is a white wrap
and it's low carb and kido friendly, so this is
going to be an ultra process product. You know that
just by reading the front of the packet. All dietitians
do anyway. So the first ingredient is water, followed by
modified wheat starch, wheat gluten, vegetable shortening, which can we
assume that that's probably palm oil, wheat flour with added
(20:28):
diamond and bolic acid, wheat protein isolate which includes wheat gluten,
mineral salt, acidity regulator, and vegetable fiber mulcifier, some IYE
dice salt, some preservatives two eight, two and two hundred,
some inactive years, some vegetable gum four sixty six, some
natural flavor, some sweetener nine FI to five, and some
processing aid wheat. Tell me why a rap needs sweetener
(20:50):
is my first question. And secondly, they are getting the
higher protein load six point four grams in from ultra
process versions of protein, right. They're utilizing things like a
lot of modified wheat starch, wheat gluten, wheat protein isolate
to drive those protein grams up higher and keep the
carbs very very low. Because we reviewed last week on
(21:10):
the podcast the higher protein porridge, and we mentioned that
it was the weak gluten and that that drove the
protein up a few grams, but kept the calves overall
quite in ballot, so that's what they're doing in this rap.
So nutritionally per wrap, they're fairly low calorie three eight
nine kilode or so under one hundred calories, with six
point four grams of protein, but that is from you know,
modified protein sources. Two point three grams of fat in
(21:33):
total with only one point two being saturated. Only four
point three grams of carbs us incredibly low, you know,
nine percent carbohydrate overall. Dietary fiber is sixteen point three grams.
That is a massive, massive, massive wop of fiber like
that is so much fiber and three hundred milligrams of
sodium overall, which is not insignificant in a small wrap,
(21:55):
which I would assume that most people would eat two off, right,
So if you have two of those, you're getting in
six hundred and forty milligrams of sodium overall. So my
issue is by the fact that it has a five
star health rating and it is an ultra process food,
and it is a white it is a white wrap.
You couldn't get a worse serve of carbohydrate. In my opinion,
it has way too much fiber in there. And as
(22:16):
I have any carbon there. We just finished discussing on
last the last podcast, how important good quality carbohydrates are
for women and hormones and health and energy levels and
digestive health, and this product is all sorts of wrong,
so we do not recommend it. It gets zero stars out
of ten in my book, SUSI, the five star health
rating needs to be abolished. I have so many issues
(22:36):
with this, but the fact that it has sixteen grams
of carbohydrate in there. If you have a sensitive tummy
like myself and a lot of my clients, you are
not going to do well of this product. So still
well clear. And if we want somebody eating a wrap,
we want them to eat carbohydrates.
Speaker 1 (22:50):
Am I right?
Speaker 4 (22:51):
Like four grams of carbohydrate? I would want more. I
would want enough.
Speaker 3 (22:55):
Carbohydrate to support energy levels and digestive health and you
know post workout gains the gym and just hormone balance overall,
and four grams of carbohydrate is certainly not enough. I'd
want at a minimum twenty grams of carbohydrate in lunch
for the majority of my women. If not, you know,
potentially up to fifty grams if they're you know, exercising
and they're active. So I can't find one positive thing
(23:17):
about this wrap, Suzi. I've tried, but I honestly not
even the price. I can't find one positive thing, not one.
Speaker 1 (23:24):
What can I add to that? I can't add anything.
Speaker 4 (23:26):
Numb're done, don't bite it, boycott it.
Speaker 2 (23:29):
I would just summarize it by saying I agree with everything.
Speaker 1 (23:32):
Leanne says.
Speaker 2 (23:33):
Raps are generally ultra processed foods, and whilst I sometimes
recommend the mini whole grains for my clients as a
convenient option, generally speaking, dense bread is better. I find
raps can be just convenient when traveling and they sort
of keep you know, pretty well. But if you've got
fresh bread, a slice of fresh bread that's grain based
is much better.
Speaker 1 (23:53):
And yeah, I agree.
Speaker 2 (23:55):
The fundamental issue with the health Star rating is that
should never be allowed to be on ultra process feeds,
which is ultimately what this is, and it's a healthy
masquerade they're masquerading is particularly healthy, and they've got a
lot of negatives. So in general, i'd say most wraps
i'd be putting back on the shelf, with a handful
of exceptions occasionally. All right, Leanne, I'll take over just
(24:15):
to lighten the mood a little.
Speaker 1 (24:17):
Was that too hish? That's good, we know how you feel. Yeah, yeah, okay.
Speaker 2 (24:23):
This is a question from one of our amazing followers
on our social media. So we've got, of course, the
Nutrition Couch podcast social media where we take questions for
the podcast, and also our Design by Dieticians where we
share a lot of supplement advice on our evidence based range.
But this came sort of across both camps because it
was a listener question that Leanne will probably have to
ask answer because she's much more across this than I.
(24:45):
But the question is is it okay to put creating
in baked oats or porridge? Does the heat impact its effectiveness?
And I thought this is a great question because the
thing the benefits from creation supplementation for women in general,
it comes to body composition, cognitive function, energy regulation, a
whole range of things that it's proven to offer particularly
(25:08):
women throughout the lifespan, and as such is the most
research supplement in the world. But if you're not a
smoothie kind of drinks person, how do you get it
in each day? And so adding it to an unflavored
version like our pure is a really quite a smart option. Now,
I think that there's no issue with this, but I'll
just lightly antake over because she's much more across the
(25:31):
dynamics of creating. But I think it's fine to my
It's a very stable molecule my understanding, and so heating it,
you know, you wouldn't want to boil it for five hours,
but you know, sprinkling it on notes and mixing it
through it shouldn't be a problem.
Speaker 1 (25:42):
Am I correct Poags?
Speaker 4 (25:44):
Yes, so it is.
Speaker 3 (25:45):
Creating is a very stable molecule, like you've said, and
heating it from a very short period there.
Speaker 4 (25:49):
Shouldn't be a concern.
Speaker 3 (25:50):
So what I often say to my clients is just
don't add it to a boiling drink. So I've had
clients before where they'll put the instant coffee in, they'll
add the creating. They'll pull the boiling water and stir
it to get it to kind of dissolve, and then
add their milk.
Speaker 4 (26:02):
Creatin doesn't dissolve.
Speaker 3 (26:03):
That's something that I think a lot of people, I
guess don't understand. Creatine does not dissolve as a molecule.
It's not our brand, it's not our type. Just creatine
from a science perspective, does not fully dissolve, right, So
there's no point in adding it to boiling water. If
you'd like to add it to your tea and coffee,
it's not a problem. But add it to a warm
to hot drink, not a boiling drink. Now, the other
thing with creatine.
Speaker 4 (26:24):
Is that if it sits in food or.
Speaker 3 (26:27):
Heat over a long period of time, it slowly starts
to convert down into creatinine. So creatinine is an inactive
byproduct of creatine. It's not doing what creatine does. So
my point is, do not mix your flavored creatine in
designed by dieticians. We have two amazing flavors which are
very popular, our Energy Blend and our Vitality Blend. Do
(26:47):
not put that into your drink bottle and then carry
that drink bottle around with you all day and sip
on it across the next eight hours. You will not
be getting the bulk of the benefit from creatine right
and our mac so those drinks are designed to be
drunk quite quickly as a standard drink, not to hang
around and a drink bottle for hours and hours at
a time. The same deal with something like a baked
oats if you're going to put that into the oven
(27:09):
and then what is a baked o cooking time, typically
like thirty minutes kind of thing. If not forty minutes, right,
it's probably not ideal because, as I said, it starts
to slowly degrade down into crapenin, so you're not getting
the fullmost effective dose or the most meaningful amount of
the creatine. Stirring it through something like a poradge I
think would be absolutely fine, But I would not be
pulling it in at the point where you're cooking it.
(27:31):
I would finish cooking my porodge entirely, let it cool
on the bench for a second. You know, you don't
eat it straight away because it burns your mouth, you know,
Stir it through a bit, put a splash of milk
in there, cool it down ever so slightly, and then
stir your creatine through it and eat it straight away.
I don't see a problem with that. As I said,
mixing into a warm drink, I don't see a problem
with I would not myself put it into a baked
oats and bake that in the oven forty minutes and
(27:53):
then let that sit in your fridge's meal prep for
the next three days. I personally would not do that,
and we have research to show that that's probably not
a great thing. So if you're going to put it
into a food or drink or stir it, I have
a lot of clients that put it into the yoga
in the afternoon, it's not a problem at all. But
you just want to eat that kind of straight away.
You don't want to put it into a meal prep
overnight oat kind of thing. Let that sit in the
fridge for three days, then eat that later. So it's
(28:15):
not really an issue. It's not going to be harmful
or dangerous. But if you're going to be taken creating,
you want to get the most effective dose out of
it and the most effective you know, support out of it.
So basically, you don't want to put it into anything boiling,
you don't want to cook it or bake it for
an extended period, and you don't want it to be
sitting around in food or fluid for an extended period
of time.
Speaker 4 (28:34):
Does that answer that question?
Speaker 1 (28:36):
Yep, yep, that's exactly what I thought. I thought.
Speaker 2 (28:37):
I'll just double check with you, so perfect yep. So
there is many ways you can use your creator to
make sure you're getting your daily dose of three to
five grams, all right, Well, that brings a standard the
Nutrition Couch for another week. Please continue to let your
friends know about us because our numbers still remain very
strong even though there's a huge number of podcasts out there.
So we know you like the information and we enjoy
(28:58):
bringing it to you, and we will look forward to
seeing you next Wednesday for our regular episode drop.
Speaker 1 (29:03):
Thanks for listenings.
Do you shop at Audi.
Speaker 2 (00:04):
Maybe you shop there every single week to save plenty
on groceries, or maybe you go there just occasionally to
pick up a few key items. On today's episode of
The Nutrition Couch, we chat all things Audi and the
products we love to pick up when we go there.
Speaker 1 (00:20):
Hi, I'm Susie Burrow and I'm Lianne Wood, and.
Speaker 2 (00:22):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date with everything you need
to know in the world of nutrition, as well as
all things Audi. We have a brand new study showing
some of the negatives associated with using AI with your diet.
Leanne has thrown me a new wrap that she's very
keen to chat about, and our listener question is all
(00:43):
about how to use creatin in day to day life.
So Leanne and I are shopping lovers. We spend a
lot of time in the supermarket. I would say that
I'm in my local bullies and calls most days. But
I'll be honest with you, Leanne, there is not an
Audi that is that close to me. I kind of
have to drive a couple of suburbs away, or the
(01:04):
one closest is sort of in a city and it's
not easy to park, so I tend to only go
there when I'm catering for something at my house and
I need to buy a lot of groceries. So for example,
if I'm shopping on a daily basis with the family,
I'll go and get the staples I need for the
school lunch boxes. I'll get the proteins I need for
(01:26):
the first few days of the week, and then I
often go every day and grab the dinner meat. Just
because it's on my way home, I can easily go
in there and just feeding the dog and the kids,
I often need stuff most days. Then if i'm doing
a shoot, which i'm doing at the moment, I'm buying
a lot of ingredients, so like I'm often going and
doing big shops at any supermarket.
Speaker 1 (01:43):
But if I've got all the family.
Speaker 2 (01:45):
Coming over and I'm doing a lot of cooking or
a celebration, or I've got the friends coming over for barbecue,
and I need to go and get a lot of
salad stuff, a lot of sort of baseline ingredients to
build recipes, I will then go to Audi because I
find I'll save a decent whack of cash. Like if
I'm going to get cheeses and dips and ice creams
for the kids and stuff I wouldn't normally buy as
(02:05):
part of my routine shop. I'll go and I find
I can generally be saving quite a lot of money,
Like if we are doing beer canned chickens, like that's
three or four chickens we've gotta put on the barbecue,
then all of the potatoes and vegetables, the cheeses for
the dips like that. I often will come out, you know,
and I only have spent one hundred dollars, and that
is a good amount to be spending when you're catering
(02:26):
for people.
Speaker 1 (02:27):
So I do.
Speaker 2 (02:28):
There's a few products there I'm gonna hand over to
you in a second, because I know you go to
Audi sort of similar to me. There are a few
things that if I am in the area, I will
go and specifically pick up that I really like it Audi,
So off the top of my head, the things that
spring to mind that I routinely cat and they're not
all healthy, so don't judge me too much. I do
(02:51):
find the fruit and vege is cheaper, so I will
get things like apples and carrots and zucchini leaf salads.
Speaker 1 (02:56):
I always sort of pick those up.
Speaker 2 (02:58):
I do get off in chicken there because I go
through a lot of chicken with the dog, and I
buy a lot of chickens in general, just for school
lunch boxes. I'll find it's often cheap better. You can
sometimes get on sale a chicken for five or six dollars,
and I can put that on school lunches for like
three or four days. Then I'll also give all the
bits to the dog, like if I wanted to, I
could use the carcass for a stock like it's a
(03:20):
really good spender protein, Whereas if you're buying ham and turkey,
which aren't good for us anyway, you're spending five or
six dollars on those when I can get a whole chicken.
So I often get that. I really like their cheeses.
I love their shaved parmesan. A shout out to one
of my friends, Natasha, who loves this product, and I
agree with her. The Audi shaved parmesan is amazing and
I will always pick that up when i'm there. I
(03:42):
love the couple of dips there. I love that Persian
fetter dip and I love the roast capsicum dip. And
I find that they're far better and cheaper, and I
often will pick those up. And then the other thing
I love there is their truffle chips, So if I'm
having potato chips in the cupboard, they're truffle are just delicious,
(04:02):
So they're probably my favorite type of potato chips, So
if I'm going in there, I'll stock up in a
few of those, and a bit partial to the dumplings too.
I quite like their pork and prawn dumplings, so I'll
often have those in my freezer. But they're probably the
main things.
Speaker 1 (04:14):
Now.
Speaker 2 (04:15):
I certainly know the best options nutritionally, which we can
talk about separate, but and what I'll send clients there
for or send them photos of certain foods. But that's
just personally what I go to get what I like.
What about you, because I know you sort of do
the same with me when it comes to Aldi.
Speaker 3 (04:30):
Yeah, I'm like you like the I'm between suburbs, Like
there's one like equal distance like fifteen minutes in either
direction from me, so it is just that little bit
longer to get to. I also don't have the coin
thing that you've got to do with Aldi, so I'm like, oh,
if you can't give me a trolley when I come
and shop with you, like too hard basket right so
oft when I never do a big shot there, you'll
find me running in for a couple of key my
(04:50):
Aldi favorites.
Speaker 4 (04:50):
And that's about it.
Speaker 3 (04:51):
But my little Mea eats baby cucumbers like you've never
seen before. Actually did an entire pot of baby cucumbers
a day and it calls on wards at the moment.
They're four or five dollars sometimes, so they're a little
bit cheaper at Aldi, so I'll often go in and
get about four punets of those for her. This spinach
I find the greens. This spinach the rocket up just
way better quality in Aldi. My sister chout out to Nikki,
(05:12):
told me this where I was, just because I get
a lot of my holes in w West delivered, just
to save me time. On the weekends, I get a
big delivery and I always get the shits with the
salad bags because often they're very wet and they last.
You know, this spinach one had seven to ten days
on the label saying best before, but it's bad in
two days. And so often I'll grab a couple of
bags of the spinach from Aldi, put it into my
(05:34):
glass containers, put a little bit of tissue paper on top,
and it lasts so much longer. So I really like
the greens at Aldi. I find they're much better quality,
and then coals and wool West. I also like the
protein yogurts. They do a fake you know, the basically
they do the yo pro's butt their version of it
basically exactly the same nutrition I was really strong.
Speaker 4 (05:52):
I love the goats cheese.
Speaker 3 (05:53):
When my kids were little, I used to do whole
grain toast and goats cheese on top, and they used
to love that with avocado. I also am part to
their low carb protein bread. I think, out of most
of the breads on the market in terms of the
low carb protein ones, Aldi's is one of the strongest.
Speaker 4 (06:07):
It's very, very dense.
Speaker 3 (06:08):
So if I've got clients who love a pumpkin soup
or tomato soup in winter, I'll get them to serve
that with two slices of the protein bread and then
we're easily up over that sort of twenty thirty grams
that we need them to be. So that's a really
strong one. It is, yes, small processed, but for particular
clients it is helpful and I myself will use it
as well, particularly for soups in winter. I love the
aldibtreoed Hommus. Like you, I'm obsessed with the chips. I
(06:31):
love those truffle chips. Every time you come over, I
always make sure I have them. But I also love
they do basically the fake red rock Delli chips, the
Deli style chips in the snack packs, so.
Speaker 4 (06:41):
Like for the kids lunchboxes.
Speaker 3 (06:42):
I buy them because chips are one of my soul
foods and I have difficulties portion controlling myself with a
big bag, so I buy the snack pack of them,
which is really really strong.
Speaker 4 (06:51):
I also get almond butter from them.
Speaker 3 (06:53):
My mea had a pinut allergy for many years and
I always used to go there for the almond butter
because it was really good quality and a lot cheaper
than calls. W always had it. And also the tuna
bean cups, my last one from Aldi. They're really really
strong nutritionally and a great little mini meal or a
tack on to a meal, Like if you want to
have a bowl of pumpkin soup or something, then you
can have one of those tuna bean cups on the
side and again easily drive that protein well well over
(07:15):
that sort of twenty thirty grams as well. So they're
my favorite Aldi staples. I sometimes like the dumplings like you,
I don't get too much else. Occasionally they do this
beautiful like is it beetroot fetter pizza sometimes, but yeah,
I don't get too much more from Aldi. Sometimes if
the berries or the apples are looking good. Occasionally I'll
get some flowers from Audi, throwing a little random thing
(07:35):
there occasionally. But I've got the Rockley Markets semi close
to me, so they do beautiful flowers there, so often
I'll go there for my flowers.
Speaker 4 (07:42):
But yeah, they're my Aldi staples.
Speaker 2 (07:44):
Yeah, a couple more I've sprang to mine as you've
going through your list. The spinach pizza is pretty similar
to the Doctor O's, so that's quite a good one.
It's a couple of dollars cheaper. I like the tuna
snacks like you do. I like the nut the individual nutpacket,
so they've got like a snack pack of nuts which
have got quite a good mix of nuts in the
green box.
Speaker 1 (08:01):
I like those.
Speaker 2 (08:02):
The pouch soups, the old fashioned chicken and tomato pouch
soups are both pretty good nutritionally and taste pretty good
as well, So I quite like those ones. And I
find the big box of ice creams for the kids
is more cost effective. Not that again that's overly healthy.
I like the yogurt, and I like the kids in
no sugar yogurt tubes. They're super good as well. And oh,
(08:25):
I know what else, I like that really thin sliced cheese,
like the light Yelsberg the Swiss cheese in the green packet.
I like the thin slices and they've got good protein
and fat amounts on that sliced cheese, So I do
get that too.
Speaker 1 (08:37):
So yeah, I think that certainly there are Oh.
Speaker 3 (08:40):
We forgot, well, you know, we forgot a chocolate, favorite chocolate.
Speaker 1 (08:46):
It's very good.
Speaker 3 (08:46):
They do those individual it's really good quality. They do
a darker one as well. There's like individual I think
you get four or five and in a box thing. Yeah,
the mansa Ros brand of their chocolate is incredible, delicious,
hands down, really really really good.
Speaker 2 (09:00):
But it's only the plane that has a cocoa base.
All the flavors still have a sugar base. That's the
same for all dark chocolate.
Speaker 1 (09:06):
So sev.
Speaker 2 (09:08):
If you want to be like super healthy, you've really
got to stick to the plane one because that first
ingredients cocoa mass, whereas all the flavor ones, the mint,
all of them are the first ingredient of sugar. And
that's the same with dark chocolate and supermarkets. It's only
the plain seventy percent that is particularly good because it's
got the proper base versus any of the flavor ones
which are sugar based. But put for price point and
(09:30):
quality of chocolate, certainly they are known for that, and
in general across category they're known for having generally really
high quality. Oh I know what else I get there
the marinated meats like that marinated chicken breast and the
pork that's marinated. They're actually really good quality and high
proportion of protein to sauce. But sometimes in category they
can be quite weak as well. I've noticed, like their
(09:52):
crumb chicken product, their crumb fish are generally not as
good as the mainstream brand. So there's categories which they
sort of fall short, where there's some that they excel,
but certainly dairy and their fresh meat section is quite
strong nutritionally as well. So you know, as I said,
I'd probably go to Aldi once every month or two
and do one big shop then if I'm catering, But
(10:13):
if I was just picking up a few or recommending
specifics of my clients, they are the ones that I
will routinely recommend. So you can certainly do pretty well
there and certainly say I spend a lot less when
I shot there. All right, Leanne, I've got a good
study today. I just found this last night when I
was watching good TV. Published just earlier this year and
March in Frontiers of Nutrition, which is a very reputable journal,
(10:34):
and it was artificially intelligence diet plans underestimate nutrient intake
compared to dietitians. And I thought, what a great study,
because this is probably what we think goes on. But
it was some research because I know a couple of
weeks ago we spoke about the pros and cons of
using AI with your diet. So this was a well
designed study that compared sixty three day diet plans generated
(10:58):
by five different AI models including chat Gypp and Claude
and all the ones we're hearing about, compared to the
adolescent profiles. In a comparative study comparing a dietitian reference plan,
so basically looking and saying what does AI saying that
you're consuming versus what does a dietitian say you're consuming.
(11:20):
And it found that the AI models tended to systematically
undercalculate by as many as six hundred calories, protein by
twenty grams, fat by fifteen grams, and carbohydrates by one
hundred grams, so not insignificant in accuracies in amounts being estimated.
So basically it was saying that it's not an accurate
(11:45):
generator of dietary data. And that tells me lean, it
tells you what you want to hear, this is what
you're actually having. Yeah, and this is the issue when
you're getting to specifics like actually how many calories that
you're consuming?
Speaker 1 (11:59):
Because I think people will believe it to be gospel.
Speaker 2 (12:02):
If you put in to chat GPP how many calories
are in this? You read it and think that is true,
and it's absolutely not because it's only working off references
which are often inaccurate at best. So even if you
go to a gold standard monitoring like a calorie tracker
or my Fitness Power, even those are going to be
(12:23):
out by about twenty percent just by the way data
works on food products, on entering on food differences in
primary produce, like even that there's going to be an
error rate, right, so if it's pumping out that you're
having twelve hundred calories, you might be having thirteen fifty,
it'll be within the thing. But it's this is grossly
more inaccurate than that, And that just tells me that
(12:44):
i'd use it for general guidelines. You know, how do
I make something with spinach and capsic and for dinner?
Because that's what I've got. Please give me a shopping
list for this recipe versus anything specific relevant to you,
like how many grams of protein do I need? How
do I get twenty of protein a day? Because this
study shows that it is basically grossly inaccurate when it
(13:05):
comes to calories, which is a problem because if you're
working off a difference between two, three, four hundred calories
and that's how much it's off by, that's your results
or not.
Speaker 1 (13:14):
So I thought this was.
Speaker 2 (13:15):
Just super interesting because the dietitian will have that intricacy,
and I was talking to a friend about this this morning.
It's the same as Google maps. I never trust Google
maps because they never know the intricacies of the traffic,
what happens at certain times a day, what are the
cheeky backways where there's roadworks, where there's people building. We
as humans put all that data in when we're working
(13:37):
out which way to go. It's the same with dietitians.
When I'm calculating a meal plan, I'm not just working
on I'm working on, Oh, well, a client's likely to
overeat this food, this is where they need extra here,
they're going to compensate here. I'm putting together a whole
lot of data, whereas AI is just working on one
data set and one point without taking into account all
the other influencers over food. But even at the very
(14:00):
specific numbers, it was grossly inadequate with calorie and macro
nutrient intake, which means it should not be used as
a tool for any prescriptive dietary service, particularly for women,
because we just don't have that bigger range to work
with when we're looking at micro nutrients and important variables
when it comes to overall nutrient intake. So I thought
you'd like this one, Leam, because you're a lover of
(14:22):
AI in certain instances.
Speaker 1 (14:24):
But we're also very aware of the shortcomings.
Speaker 4 (14:27):
One hundred percent.
Speaker 3 (14:27):
And I will chat to top particularly as a language
model as well. So you know it's not a nutrition
data set. And you know I use it in some
elements of my business to cross check things, and you know,
for languaging, but not for nutrition plans. I'd never put
my client details into that. I write nutrition plans in it,
because as you said, our experience of dietitians is five
years of university. You know, these AI models they're so inaccurate.
(14:50):
They don't know people's medical history. They don't and as
you mentioned, the dangerous the false confidence. You know, people
put it in it will spit out your meal plan
in ten seconds.
Speaker 4 (14:59):
And so this is OPTI.
Speaker 3 (15:00):
We don't research, but you just can't know that that's
actually accurate. And like you said, when we write our
client meal plans, we know our clients are going to
overad in some instances. We know they're going to accidentally
skip lunch in some instances, we know that they're accidentally
going to have a little bit more on the Friday
night dinner that they planned, right, because that's human nature.
So it's not just enough to write somebody a meal plan,
(15:21):
and that is why you and I both work within
coaching models. When I used to work at the hospital
years ago. When I left, I had a great job
at the hospital, and I had left, I promised myself
I would never ever work in a traditional just single
appointment dietitian. You know, go see your dietitians, get a
meal plan, and leave see you later. Because I know
that nutrition is a science, but eating is a behavior,
(15:41):
and that is why our clients get such fabulous results
because we coach them. We use the psychology behind eating
to assist them. Because anybody can follow a meal plan,
but the reality is people don't. They do for a
couple of days, they do for a couple of weeks,
then they fall off the wagon. They don't get the
results anymore. So AI can write your meal plan in
ten seconds. But the issue is it's largely not accurate.
(16:01):
As you said, it underestimates or overestimates quite a few nutrients.
It's surprisingly good at kind of protein from what I've found,
but really not much else. It grossly overestimates calories, carbohydrates
and facts particularly, and also a lot of it is
pulled from like American data as well. Like Goin said
to me, Hey, I just something this in your meal
plan and put it in and got a substitute. I said, no, no, no,
that's way too much salmon. And I imagine the data
(16:24):
is pulling from like this beautiful you know, world Canadian
salmon versus what we sort of get in Australia. Sometimes
the nutrients are very different. Now dairy in Australia is
very different to what you get in America. So I
think that false confidence with AI is something that a
lot of people, just as you said, believe is gospel.
Speaker 4 (16:39):
They just take it for its word.
Speaker 3 (16:41):
But as dietitians, we know we're constantly changing things, we're
constantly adapting. We're coaching people when they overat here we
learn to adjust and pull back on another day. That's
the benefit of working with a dietitian in a coaching
model whose experience and not actually just relying on AI,
because AI can be a helpful tool, but AI is
not a diet and it also, particularly if you're using
(17:02):
free versions of say, for example, Chat GDP, you're using
old models and old data. Right, You've got to actually
pay for it to get the most up to date data,
and even then it is still inaccurate because like you
said different things like nutrition food labels legally can have
a twenty percent leeway, So even if you might scan
something into my fitness panel, it doesn't mean that it's
(17:22):
absolutely accurate. There can still be a twenty percent leeway,
and AI has absolutely more than that because there's not
bound by any guidelines.
Speaker 4 (17:30):
Or food standards like food products are.
Speaker 3 (17:32):
There are guidelines in place that when you read a
nutrition panel, you know that it will be within a
twenty percent margin of how accurate that product will be.
AI doesn't have food standard guidelines to adhere to, so
it can spit out anything with all of the confidence
in the world. But whether or not your you know,
chicken SURFERI recipe does exactly have five hundred calories and
(17:53):
forty grams of protein like you programmed in, nobody actually knows, right,
So that's why I think it's a tool. But it
is not a dietitian. So I think it can be
helpful in some instances, like you said, like I've got
some rice and some broccoli and some chicken I need
to use up. Give me a healthy recipe or something,
But it is not a dietitian. It doesn't know the
intricate details of someone's medical history, how to make adjustments,
(18:15):
how they eat as a person, their behavior is day
to day, and also things like their metabolic rate and
all of those sorts of things that can make it
impact when it comes to their journey and the results
that they're getting long term. So we always knew this,
but it's really nice to have a study basically confirming
what we knew, isn't it true?
Speaker 4 (18:34):
True?
Speaker 3 (18:34):
Yeah?
Speaker 2 (18:34):
I thought it was really good, interesting data and yeah,
very on topic at the moment. So many people are
using it back. Actually that's a really good reminder that
you've given. It depends on the version you've got, too,
because I think we assume it's all the same, and
it's certainly not, so another reason to not use it
for anything too specific. So yeah, excellent, all right, Lenn
I saw this rap as well, so I was interested
(18:56):
that you were passionately sent me a lot of exclamation
points that we needed to cover it, So I thought, great,
let's go. So tell us about this new wrap that
you found in your firm. Thoughts on it?
Speaker 3 (19:07):
Well, for context, a friend of ours, Amy sent me
this and DMed and she said, you need to talk
about this on the podcast. She said, I just got
home and my sister's eating two of these, and she's
been eating two of them each week, and she's complaining
about how bloated in gasy she is.
Speaker 4 (19:19):
And I thought, interesting, let me have a look.
Speaker 3 (19:21):
So my little ears perked up, and she sent me
the wrap, and I thought, I can I can see why.
So the rap is emission and it's called Carb Balance
Original Wraps. So on the front of packet says there's
six raps. It's only got four grams of carb and
sixteen susie not one point six sixteen grams of fiber
per rap, and six grams of plant protein. So they
(19:44):
retail at Coals for six sixty It's about a dollar
a dollar ten a wrap, so not insignificant. You're paying
for what I would call a modified product. So I
think this company has made a product that they believe
that individuals want that Dietitian's eight and let me go
further into that. So looking at the ingredients compared to
(20:05):
something like a good quality bread, wraps are always going
to be more process. Now this is a white wrap
and it's low carb and kido friendly, so this is
going to be an ultra process product. You know that
just by reading the front of the packet. All dietitians
do anyway. So the first ingredient is water, followed by
modified wheat starch, wheat gluten, vegetable shortening, which can we
assume that that's probably palm oil, wheat flour with added
(20:28):
diamond and bolic acid, wheat protein isolate which includes wheat gluten,
mineral salt, acidity regulator, and vegetable fiber mulcifier, some IYE
dice salt, some preservatives two eight, two and two hundred,
some inactive years, some vegetable gum four sixty six, some
natural flavor, some sweetener nine FI to five, and some
processing aid wheat. Tell me why a rap needs sweetener
(20:50):
is my first question. And secondly, they are getting the
higher protein load six point four grams in from ultra
process versions of protein, right. They're utilizing things like a
lot of modified wheat starch, wheat gluten, wheat protein isolate
to drive those protein grams up higher and keep the
carbs very very low. Because we reviewed last week on
(21:10):
the podcast the higher protein porridge, and we mentioned that
it was the weak gluten and that that drove the
protein up a few grams, but kept the calves overall
quite in ballot, so that's what they're doing in this rap.
So nutritionally per wrap, they're fairly low calorie three eight
nine kilode or so under one hundred calories, with six
point four grams of protein, but that is from you know,
modified protein sources. Two point three grams of fat in
(21:33):
total with only one point two being saturated. Only four
point three grams of carbs us incredibly low, you know,
nine percent carbohydrate overall. Dietary fiber is sixteen point three grams.
That is a massive, massive, massive wop of fiber like
that is so much fiber and three hundred milligrams of
sodium overall, which is not insignificant in a small wrap,
(21:55):
which I would assume that most people would eat two off, right,
So if you have two of those, you're getting in
six hundred and forty milligrams of sodium overall. So my
issue is by the fact that it has a five
star health rating and it is an ultra process food,
and it is a white it is a white wrap.
You couldn't get a worse serve of carbohydrate. In my opinion,
it has way too much fiber in there. And as
(22:16):
I have any carbon there. We just finished discussing on
last the last podcast, how important good quality carbohydrates are
for women and hormones and health and energy levels and
digestive health, and this product is all sorts of wrong,
so we do not recommend it. It gets zero stars out
of ten in my book, SUSI, the five star health
rating needs to be abolished. I have so many issues
(22:36):
with this, but the fact that it has sixteen grams
of carbohydrate in there. If you have a sensitive tummy
like myself and a lot of my clients, you are
not going to do well of this product. So still
well clear. And if we want somebody eating a wrap,
we want them to eat carbohydrates.
Speaker 1 (22:50):
Am I right?
Speaker 4 (22:51):
Like four grams of carbohydrate? I would want more. I
would want enough.
Speaker 3 (22:55):
Carbohydrate to support energy levels and digestive health and you
know post workout gains the gym and just hormone balance overall,
and four grams of carbohydrate is certainly not enough. I'd
want at a minimum twenty grams of carbohydrate in lunch
for the majority of my women. If not, you know,
potentially up to fifty grams if they're you know, exercising
and they're active. So I can't find one positive thing
(23:17):
about this wrap, Suzi. I've tried, but I honestly not
even the price. I can't find one positive thing, not one.
Speaker 1 (23:24):
What can I add to that? I can't add anything.
Speaker 4 (23:26):
Numb're done, don't bite it, boycott it.
Speaker 2 (23:29):
I would just summarize it by saying I agree with everything.
Speaker 1 (23:32):
Leanne says.
Speaker 2 (23:33):
Raps are generally ultra processed foods, and whilst I sometimes
recommend the mini whole grains for my clients as a
convenient option, generally speaking, dense bread is better. I find
raps can be just convenient when traveling and they sort
of keep you know, pretty well. But if you've got
fresh bread, a slice of fresh bread that's grain based
is much better.
Speaker 1 (23:53):
And yeah, I agree.
Speaker 2 (23:55):
The fundamental issue with the health Star rating is that
should never be allowed to be on ultra process feeds,
which is ultimately what this is, and it's a healthy
masquerade they're masquerading is particularly healthy, and they've got a
lot of negatives. So in general, i'd say most wraps
i'd be putting back on the shelf, with a handful
of exceptions occasionally. All right, Leanne, I'll take over just
(24:15):
to lighten the mood a little.
Speaker 1 (24:17):
Was that too hish? That's good, we know how you feel. Yeah, yeah, okay.
Speaker 2 (24:23):
This is a question from one of our amazing followers
on our social media. So we've got, of course, the
Nutrition Couch podcast social media where we take questions for
the podcast, and also our Design by Dieticians where we
share a lot of supplement advice on our evidence based range.
But this came sort of across both camps because it
was a listener question that Leanne will probably have to
ask answer because she's much more across this than I.
(24:45):
But the question is is it okay to put creating
in baked oats or porridge? Does the heat impact its effectiveness?
And I thought this is a great question because the
thing the benefits from creation supplementation for women in general,
it comes to body composition, cognitive function, energy regulation, a
whole range of things that it's proven to offer particularly
(25:08):
women throughout the lifespan, and as such is the most
research supplement in the world. But if you're not a
smoothie kind of drinks person, how do you get it
in each day? And so adding it to an unflavored
version like our pure is a really quite a smart option. Now,
I think that there's no issue with this, but I'll
just lightly antake over because she's much more across the
(25:31):
dynamics of creating. But I think it's fine to my
It's a very stable molecule my understanding, and so heating it,
you know, you wouldn't want to boil it for five hours,
but you know, sprinkling it on notes and mixing it
through it shouldn't be a problem.
Speaker 1 (25:42):
Am I correct Poags?
Speaker 4 (25:44):
Yes, so it is.
Speaker 3 (25:45):
Creating is a very stable molecule, like you've said, and
heating it from a very short period there.
Speaker 4 (25:49):
Shouldn't be a concern.
Speaker 3 (25:50):
So what I often say to my clients is just
don't add it to a boiling drink. So I've had
clients before where they'll put the instant coffee in, they'll
add the creating. They'll pull the boiling water and stir
it to get it to kind of dissolve, and then
add their milk.
Speaker 4 (26:02):
Creatin doesn't dissolve.
Speaker 3 (26:03):
That's something that I think a lot of people, I
guess don't understand. Creatine does not dissolve as a molecule.
It's not our brand, it's not our type. Just creatine
from a science perspective, does not fully dissolve, right, So
there's no point in adding it to boiling water. If
you'd like to add it to your tea and coffee,
it's not a problem. But add it to a warm
to hot drink, not a boiling drink. Now, the other
thing with creatine.
Speaker 4 (26:24):
Is that if it sits in food or.
Speaker 3 (26:27):
Heat over a long period of time, it slowly starts
to convert down into creatinine. So creatinine is an inactive
byproduct of creatine. It's not doing what creatine does. So
my point is, do not mix your flavored creatine in
designed by dieticians. We have two amazing flavors which are
very popular, our Energy Blend and our Vitality Blend. Do
(26:47):
not put that into your drink bottle and then carry
that drink bottle around with you all day and sip
on it across the next eight hours. You will not
be getting the bulk of the benefit from creatine right
and our mac so those drinks are designed to be
drunk quite quickly as a standard drink, not to hang
around and a drink bottle for hours and hours at
a time. The same deal with something like a baked
oats if you're going to put that into the oven
(27:09):
and then what is a baked o cooking time, typically
like thirty minutes kind of thing. If not forty minutes, right,
it's probably not ideal because, as I said, it starts
to slowly degrade down into crapenin, so you're not getting
the fullmost effective dose or the most meaningful amount of
the creatine. Stirring it through something like a poradge I
think would be absolutely fine, But I would not be
pulling it in at the point where you're cooking it.
(27:31):
I would finish cooking my porodge entirely, let it cool
on the bench for a second. You know, you don't
eat it straight away because it burns your mouth, you know,
Stir it through a bit, put a splash of milk
in there, cool it down ever so slightly, and then
stir your creatine through it and eat it straight away.
I don't see a problem with that. As I said,
mixing into a warm drink, I don't see a problem
with I would not myself put it into a baked
oats and bake that in the oven forty minutes and
(27:53):
then let that sit in your fridge's meal prep for
the next three days. I personally would not do that,
and we have research to show that that's probably not
a great thing. So if you're going to put it
into a food or drink or stir it, I have
a lot of clients that put it into the yoga
in the afternoon, it's not a problem at all. But
you just want to eat that kind of straight away.
You don't want to put it into a meal prep
overnight oat kind of thing. Let that sit in the
fridge for three days, then eat that later. So it's
(28:15):
not really an issue. It's not going to be harmful
or dangerous. But if you're going to be taken creating,
you want to get the most effective dose out of
it and the most effective you know, support out of it.
So basically, you don't want to put it into anything boiling,
you don't want to cook it or bake it for
an extended period, and you don't want it to be
sitting around in food or fluid for an extended period
of time.
Speaker 4 (28:34):
Does that answer that question?
Speaker 1 (28:36):
Yep, yep, that's exactly what I thought. I thought.
Speaker 2 (28:37):
I'll just double check with you, so perfect yep. So
there is many ways you can use your creator to
make sure you're getting your daily dose of three to
five grams, all right, Well, that brings a standard the
Nutrition Couch for another week. Please continue to let your
friends know about us because our numbers still remain very
strong even though there's a huge number of podcasts out there.
So we know you like the information and we enjoy
(28:58):
bringing it to you, and we will look forward to
seeing you next Wednesday for our regular episode drop.
Speaker 1 (29:03):
Thanks for listenings.
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