March 11, 2025 • 17 mins
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Ever wonder why that "high protein" bar doesn't seem to satisfy your hunger? Or why your expensive collagen supplement hasn't transformed you into the muscle-building machine you expected? The answer lies in the murky world of nutrition labels—where what you see isn't always what you get.
The nutrition space has certainly improved over recent years, with more companies prioritizing organic ingredients and removing harmful chemicals. But as we explore in this eye-opening episode, clever marketing tactics and regulatory loopholes allow many products to make claims that range from misleading to downright deceptive.
We dive deep into three major nutrition label traps: collagen supplements that advertise impressive protein content while showing 0% daily value (yes, you read that correctly), the confusing world of "net carbs" that lacks scientific consensus, and the frustratingly arbitrary use of "high protein" labels on products containing minimal amounts. Along the way, we uncover dangerous practices surrounding unlisted caffeine content and excessive vitamin fortification that could potentially harm unsuspecting consumers.
What makes this conversation so important is that these deceptive practices directly impact our ability to make informed health choices. When a collagen product prominently displays "19g protein" but buries the fact that it's an incomplete protein your muscles can't use, how are we supposed to meet our nutritional goals? When products can claim to be "high protein" with just 8-10 grams while nutrition experts recommend 20-30 grams per meal, who's looking out for the consumer?
Ready to become a more informed shopper who can see through marketing hype? Listen now to arm yourself with the knowledge you need to navigate nutrition labels with confidence. Your body (and wallet) will thank you.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Tea with Tina, your favorite podcast
, where we talk all thingshealth, fitness, lifestyle and
maybe a little bit of tea getsspilled.
Speaker 2 (00:13):
We chat all about this in a super casual
environment, so grab yourbeverage of choice, sit back,
relax and enjoy.
Speaker 1 (00:22):
relax and enjoy.
Speaker 2 (00:26):
Hello everyone and welcome back to another episode
of the Tea with Tina podcast.
Today we are talking aboutmisleading nutrition labels.
Okay, this is a big issue thatI stumble upon, and I think the
reason we struggle withnutrition as a whole across the
board is lack of propereducation.
(00:50):
Right, a lot of these thingsthat you see is rooted in false
marketing and you know it maysay one thing to essentially get
you to buy a product and feelgood about it.
Well, I definitely think thenutrition space has improved
over the years compared to maybe, what diet foods used to be.
(01:13):
I think there is a growingsection of healthy foods that
really go out of their way to beorganic, to get rid of
chemicals, to make things tastegood and have good things.
They do usually come with alittle bit of a higher price tag
, and usually for good reason.
They probably require more time, resources and money to create
(01:35):
that product.
Hence they have to sell it at ahigher rate, which is why
usually the junk food or theeasy, cheap food is cheap
because they can.
You know they use the cheaperchemical, they use the shorter
route to push more product, makeit cheaper for you, but it
comes at a cost right.
So you weigh your pros and cons, because there are some things
(01:55):
where it's like you know what,if it saves me a couple bucks,
it's worth it, or if it meansmore to you to spend a couple
extra dollars, that could beworth it as well.
But I do want to chat aboutthree main misleading nutrition
labels Collagen, net carbs andprotein.
(02:16):
Okay, so we'll be talking aboutthese.
Let's start off with collagen.
So this actually came to myattention about a week ago from
a client and around collagen.
If we know collagen, you mightsee like the vital collagen
powder and I'm not here to bashany certain brands, but a lot of
people will, you know, drink it.
It's usually like a flavorlesspowder.
(02:37):
You could also take it incapsule form and people are like
, wow, I feel amazing.
Look at all this protein I'mgetting.
It has 19 grams of protein anda lot of my clients would put it
in like coffee and things.
And I never really thought muchof it until, you know, someone
brought up in a group and theywere like collagen is an
incomplete protein and I waslike you're right, like it was
(02:58):
something that I knew.
But I never put two and twotogether, you know, if you know,
the simplified version ofscience behind protein is that
proteins are made up of aminoacids.
There's 20 amino acids andthere's some essential ones and
there's some non-essential ones.
There's some our bodies produce, there's some that our bodies
don't produce, and if you havethe right combination, it
(03:20):
becomes a complete protein andotherwise, if it's not, it's an
incomplete protein.
Okay, well, collagen isincomplete.
It does benefit us and it doeshave protein, but it's more so
targeting our hair, skin, nailsand joints.
Collagen is in the joints.
We actually stopped producingcollagen from the last study
(03:43):
that I've read, read it could bedifferent at the age of 25, um,
so that's why it's good tosupplement for those reasons,
people who have a lot of jointissues um, you know, maybe
brittle hair, skin and nails andneed that support.
It's beneficial.
I actually used to take it, um,I don't now, for this is really
weird.
This only happens to somepeople, but if you take biotin
(04:03):
with collagen, it could causebreakouts, and my energy drink
that I drink has biotin in it,and when I take collagen it
causes me to break out.
So, unfortunately, I like myenergy drinks more, so the
collagen had to go, but when Iused it, people complimented me
on my hair, skin and nails allthe time because it just like,
gave me this enhanced glow,right.
(04:24):
But the misleading part is thisisn't gonna get you your daily
protein goals, okay, becauseit's not complete, so it's not
going to be used.
The same way, it's not going togo into your muscles, you know,
and help you build muscle,preserve muscle.
All of that okay, and I cantell you.
The thing that shocked me iswhen my client, because I never
(04:45):
had vital proteins before shesent me the nutrition label of
this protein container.
And if you look at the labelwhich this pisses me off.
It says, like you know how youhave your carbs, your fat, your
sodium, your protein proteins atthe bottom and it says you know
the grams and the percent ofyour daily value.
It says 19 grams of protein.
Percentage of daily value zero.
(05:07):
I think that is misleading ashell.
I don't know if there's aloophole there.
This makes me want to sue them.
I can actually add a bonusmisleading label that I'll tack
on to this because this remindedme of this, but that pisses me
off because it's saying 0% dailyvalue.
What does that mean?
(05:28):
People might not even be payingattention to that.
Like if she didn't send me thatI wouldn't think that Right on
the front it just says 19 gramsof protein.
What it should do because it's asupplement technically, but
maybe it's skirted under, youknow, on a technicality what it
should do is if you look onsupplements on the back they
don't have the percent dailyvalue usually unless it's like a
multivitamin or something.
They will just break down.
(05:50):
What is in it, like it'll saythere's especially like a BCAA.
What is in it, like it'll saythere's especially like a BCAA.
Google a BCAA, a branched chainamino acid drink.
Branched chain amino acids makeup proteins.
Right, if you look up thosedrinks, they'll say there is 0.5
grams of L-lysine in here andthere's 1.2 grams of this.
That is what that should bedoing.
(06:10):
It should not be saying thatthere's 19 grams of protein.
That's very misleading.
Misleading and then having thezero percent daily value.
So that's messed up.
So if you've been thinking thatyou've been hitting your
protein goals because you'vebeen drinking your collagen,
you're wrong.
Okay, it does still give youbenefits, but you're going to
need to replace that with foodif you want to hit your dietary
protein goals.
All right, on top of this thiswas the one that I just thought
(06:32):
of.
That, I think, is verymisleading.
So I was talking about suing.
I won't actually sue, but itwould be a good opportunity for
anybody out there who wants topursue it.
Another one is caffeine.
This really bothers me as well.
I would say caffeine, and I'mgoing to say we'll combine
caffeine and nutrients ingeneral like vitamins and
minerals, because here's why,especially in today's world,
(06:53):
caffeine in general you cansafely consume about 450
milligrams a day.
So there is a regulation notsaying that you can't go above
that, but they're saying, hey,humans shouldn't consume over
450 a day.
Now I know there's some of you,my ADHD people, adhd, you can
just chug it and like go tosleep.
Some people have a highertolerance.
In general, though, you know,above 450, you're going to start
(07:16):
to see some anxiety racingheart.
There's some people withunderlying misdiagnosed heart
conditions or, I'm sorry,undiagnosed heart conditions,
that maybe they drink more than200 grams and then they end up
having a heart attack, right.
This happened to Panera withtheir lemonades.
They were like rechargedlemonades and they of weren't
like directly saying like hey,this has caffeine in it.
(07:37):
It was just like a rechargelemonade, right.
And the little drinks by thesoft drink machine.
I know me, I'd be like, oh yeah, that's just a regular lemonade
.
And they had free refills,unlimited refills.
So these people were chuggingthis.
Turns out the person one of thepeople had an underlying heart
condition and was in their early20s and they passed away
because they had way too muchcaffeine.
(07:57):
The caffeine amount was notclearly listed online on the
item and I think this is anissue because if we kind of
mindlessly which again I thinkis the reoccurring theme we kind
of mindlessly eat and maybeback in the day we could get
away with that, but now you haveto be conscious of what you're
putting in your body.
Because let's say, you know,maybe you have an energy drink,
(08:19):
then you drink a Diet Coke, dietCocos, you know 70 to 100
milligrams of caffeine, maybeyou have a little cup of coffee.
You know you could be abovethat 450 amount easily or above
an amount that you'recomfortable with, because you're
not thinking that these thingshave caffeine in them and you
end up having like a panicattack or you can't sleep and
(08:41):
your heart's racing or you endup in the hospital.
You know this is important.
Now most products do list thecaffeine content in them, like
all the ones I listed are goingto show it.
But I will say I ran into theInstant, which, again, I don't
know if there's a loophole theyget under, probably because it's
not a beverage, it's powdered.
The Instant Coffee.
(09:02):
Dunkin' had this cold brewInstant Coffee packet and I was
like this is great, you know,it's just powdered.
I mix it with some water.
It's a little bit strongerbecause you're meant to put ice
in it, so it dilutes it as theice melts.
I was like, wow, this is likereally strong when I was
drinking it, right, and I waslike I want to know how much
caffeine is in it.
Look on the whole box, looking,looking at the package there's
(09:27):
no nutrition, nothing, nonutrition information.
I'm looking on the websitenothing.
Sent them an email, no responseback.
I'm like what like?
Is this legal?
Because these are coffee beans,like I think I should know, I
should have the right to knowhow much caffeine is in this,
because it felt really strongand I didn't want to go over my
daily limit, so that couldpotentially be dangerous.
(09:53):
Right, that's really dangerous.
And going to the vitamins andminerals, a perfect example I
can tell you is body armors okay, I love body armors.
I think if you're someone whodoesn't eat a lot of whole food
and you feel like you're lackingin vitamins and nutrients, that
could be a great way to getsome in, because there is a lot
of good stuff in there.
It's better than Gatorade.
There's actually no sodium ifyou are sensitive to sodium, but
a ton of vitamins and minerals,but I think one of them is zinc
(10:16):
, okay, and it's a pretty highamount in there.
I want to say it's like 50 to80 percent, I don't know.
Off the top of my head, um, butI was thinking you know zinc.
I looked it up becausesometimes I would drink two of
those in a day.
And I know most vitamins.
They're water soluble.
You're going to pee them out,but not all of them, right?
You can overdose on vitamins.
(10:36):
You're not necessarily going todie, but you can get really
negative side effects that couldland you in the hospital, have
an upset stomach you knowthere's some weird things, right
.
And have an upset stomach?
You know there's some weirdthings, right.
And I was looking.
I was like zinc, wow, if you gofor your daily value, um, you
can start to get some negativeside effects.
And I was looking and I'm like,if I drink like a bigger
because they have bigger ones,right, if you drink a bigger one
(10:57):
and then whatever you get inyour daily food and then you
take a multivitamin, you'reeasily gonna go over the daily
amount.
That's actually why I stoppedtaking a multivitamin you're
easily going to go over thedaily amount.
That's actually why I stoppedtaking a multivitamin, because I
learned that they pump so muchstuff in those multivitamins
that you know 80% of it isyou're going to pee it out.
The other 20%, though, that youcan potentially overdose on, I
(11:21):
was like I'm getting way toomuch, like it's not worth it for
me to pretty much overdose onthese nutrients.
So that's something to be awareof too, especially if you are
someone who tends to consumemore of the health conscious
products, even bread, they addshit to it.
They just like.
Just to be like yeah, look, ithas vitamins in it.
(11:42):
Like a lot of things.
They just put vitamins in it tosay, look, it has vitamins in
it.
Like a lot of things.
They just put vitamins in it tosay, look, it has vitamins,
it's healthy.
And it's like we need to take astep back and be like is this
necessary Like, is it worth it?
Because if you eat a slice ofbread that has this in it, and
then you have your multivitaminand then you have your body
armor, it's like you're gonna bedoing too much, excuse me, and
you're gonna feel like crap.
So definitely things to beaware of, right.
(12:05):
The next thing is net carbs.
This one's confusing, so let mebreak it down to you.
If you get like six, four,seven bread, for instance right,
it's pretty low calorie, it'susually like 45 calories a slice
.
Their bagels are amazing,they're like 180 calories and
they taste amazing, but they gooff of net carbs.
(12:26):
They show like, oh, it only hashas nine carbs, but if you look
on the back it'll be like 50carbs.
So what's going on?
So net carbs is supposed to bethe carbs that your body absorbs
.
So you know, usually it'scounteracted by fiber, like.
So if you, let's say, you justhave 40 grams of carbs and
there's 10 grams of fiber, it'sgonna have like 30 grams of net
carbs.
Um, so you're only absorbingthe 30, because the other 10
(12:49):
come from the fiber which isjust going through your system
to help clean things out.
You're not absorbing it, um,the issue with net carbs is that
they don't know.
The FDA itself is actually noteven clear on the effect that
the carbs as a whole has on yourblood sugar.
So, no, you're not absorbingall of those carbs, but we don't
(13:12):
know how it affects your bloodsugar as a whole.
Is it causing it to spike?
Maybe potentially all thosecarbs are they Like?
Is there a study done where tosee if they truly all are not
absorbed?
I don't know.
So there is some question as tohow truthful it is, right, like
what the effects are.
Is it the same as eating?
Like if something has 10 gramsof net carbs and you ate
(13:34):
something with 10 grams of carbs, would it have the same effect,
right?
So that's interesting.
I'd actually be curious ifsomeone had like one of those
glucose monitors on that youcould put in your arm and they
had something that had the netcarbs, maybe like high carbs,
but the net carbs are low, andthen, like I said, try to pick
something that has the sameamount of carbs.
But there was, like no issueswith net carbs, right?
(13:57):
So I would be curious aboutthat.
But there is just a little bitof iffiness.
The research is very unclearand you'll see people kind of be
on both sides with, like I'mketo, yes, I love the net carbs,
you know low carb.
And then there's some peopleare like you know, if it says 50
grams of carbs, just count the50 grams of carbs.
And that's not necessarilyright either Because, like we
(14:19):
said, with the fiber and things,so you'll see both ends of the
spectrum there.
Um, everything in moderation,right, but just be mindful, be
aware.
And then the last one I want totalk about is high protein.
Um, this one irks me.
I actually got some trollscoming after me, for I made a
post like last year and I waslike anything under I think I
(14:40):
said anything under 20 grams ofprotein shouldn't be considered
high protein, and you know,these guys were like they were
like getting mad at me for somereason.
But I think it's true becausewe see I actually get my hopes
up sometimes.
When there'll be like a granolabar, like high protein, I'm
like, yes, let's see what it is,and it's like 10 grams, and I'm
like that not high protein.
(15:00):
Or there's things that it'llclaim to be high protein, but
they didn't change anything tothe formula.
Right, it'd be like Doritosrandomly slapping high protein
on their chips, but they didn'tchange the formula to like add
any additional protein.
It would just be that amountnormally.
So I definitely see this,particularly with granola and
(15:21):
bars.
That's a big one and it'susually it's literally like
eight to 12 grams.
While that's considerable, it'sa decent amount.
You have to look at the ratio oflike carbs and protein and
sugars, like if something's 200calories and has 10 grams of
protein, okay, versus you candrink a protein shake that has
20 to 25 grams of protein forlike 100 calories.
That's more bang for your buck,right, and I know it depends on
(15:46):
the person, but it's not asbalanced.
I think bars are usually ashitty way to eat your protein
because usually they have morecarbs, fats and calories and
it's more of like a snack barthan like a solid protein source
, if that makes sense.
So that really it reallybothers me Because at the end of
the day, I'd say most women,even very small women you're
(16:08):
looking to get at least 100grams of protein a day, okay,
and if you're eating three mealsa day, okay, let's say you eat
30 grams of protein a meal.
That leaves you 10 grams ofprotein at the end of the day.
So, and 30 grams of protein canbe challenging for some people
to eat.
So let's say, if we break itdown into four meals, you're
averaging about 20 to 30 gramsof protein per meal, including
(16:29):
snacks.
So, yes, I think it's accurateto say that.
You know, if something had 20grams of protein, that should be
considered a high protein food.
Anything below that is moderateto low, honestly.
So again, be mindful when itsays high protein.
Don't like just think you knowwhat I'm gonna eat this and I'm
gonna be hitting my proteingoals.
(16:50):
Really, look at the grams onthe back and just see and be
like, oh you know.
I would even go as far to say15 grams.
Let's say anything.
15 grams and under is on thelow end, right?
Not as much bang for your buck,all right.
So that is my little rant fortoday.
I hope this makes you a littlebit more conscientious of your
nutrition choices.
(17:10):
I know sometimes it getsexhausting.
The last thing you want to dois think about.
You know what you're putting inyour body, you know you're
tired.
It just seems like a lot.
But once you kind of get yourstaples into place and you know
what you like and you can pickout the brands that are better
quality, it gets easier.
So the more you know, stayknowledgeable out there and I'll
(17:31):
catch you in the next episode,guys, bye for now.
Welcome to the Tea with Tina, your favorite podcast
, where we talk all thingshealth, fitness, lifestyle and
maybe a little bit of tea getsspilled.
Speaker 2 (00:13):
We chat all about this in a super casual
environment, so grab yourbeverage of choice, sit back,
relax and enjoy.
Speaker 1 (00:22):
relax and enjoy.
Speaker 2 (00:26):
Hello everyone and welcome back to another episode
of the Tea with Tina podcast.
Today we are talking aboutmisleading nutrition labels.
Okay, this is a big issue thatI stumble upon, and I think the
reason we struggle withnutrition as a whole across the
board is lack of propereducation.
(00:50):
Right, a lot of these thingsthat you see is rooted in false
marketing and you know it maysay one thing to essentially get
you to buy a product and feelgood about it.
Well, I definitely think thenutrition space has improved
over the years compared to maybe, what diet foods used to be.
(01:13):
I think there is a growingsection of healthy foods that
really go out of their way to beorganic, to get rid of
chemicals, to make things tastegood and have good things.
They do usually come with alittle bit of a higher price tag
, and usually for good reason.
They probably require more time, resources and money to create
(01:35):
that product.
Hence they have to sell it at ahigher rate, which is why
usually the junk food or theeasy, cheap food is cheap
because they can.
You know they use the cheaperchemical, they use the shorter
route to push more product, makeit cheaper for you, but it
comes at a cost right.
So you weigh your pros and cons, because there are some things
(01:55):
where it's like you know what,if it saves me a couple bucks,
it's worth it, or if it meansmore to you to spend a couple
extra dollars, that could beworth it as well.
But I do want to chat aboutthree main misleading nutrition
labels Collagen, net carbs andprotein.
(02:16):
Okay, so we'll be talking aboutthese.
Let's start off with collagen.
So this actually came to myattention about a week ago from
a client and around collagen.
If we know collagen, you mightsee like the vital collagen
powder and I'm not here to bashany certain brands, but a lot of
people will, you know, drink it.
It's usually like a flavorlesspowder.
(02:37):
You could also take it incapsule form and people are like
, wow, I feel amazing.
Look at all this protein I'mgetting.
It has 19 grams of protein anda lot of my clients would put it
in like coffee and things.
And I never really thought muchof it until, you know, someone
brought up in a group and theywere like collagen is an
incomplete protein and I waslike you're right, like it was
(02:58):
something that I knew.
But I never put two and twotogether, you know, if you know,
the simplified version ofscience behind protein is that
proteins are made up of aminoacids.
There's 20 amino acids andthere's some essential ones and
there's some non-essential ones.
There's some our bodies produce, there's some that our bodies
don't produce, and if you havethe right combination, it
(03:20):
becomes a complete protein andotherwise, if it's not, it's an
incomplete protein.
Okay, well, collagen isincomplete.
It does benefit us and it doeshave protein, but it's more so
targeting our hair, skin, nailsand joints.
Collagen is in the joints.
We actually stopped producingcollagen from the last study
(03:43):
that I've read, read it could bedifferent at the age of 25, um,
so that's why it's good tosupplement for those reasons,
people who have a lot of jointissues um, you know, maybe
brittle hair, skin and nails andneed that support.
It's beneficial.
I actually used to take it, um,I don't now, for this is really
weird.
This only happens to somepeople, but if you take biotin
(04:03):
with collagen, it could causebreakouts, and my energy drink
that I drink has biotin in it,and when I take collagen it
causes me to break out.
So, unfortunately, I like myenergy drinks more, so the
collagen had to go, but when Iused it, people complimented me
on my hair, skin and nails allthe time because it just like,
gave me this enhanced glow,right.
(04:24):
But the misleading part is thisisn't gonna get you your daily
protein goals, okay, becauseit's not complete, so it's not
going to be used.
The same way, it's not going togo into your muscles, you know,
and help you build muscle,preserve muscle.
All of that okay, and I cantell you.
The thing that shocked me iswhen my client, because I never
(04:45):
had vital proteins before shesent me the nutrition label of
this protein container.
And if you look at the labelwhich this pisses me off.
It says, like you know how youhave your carbs, your fat, your
sodium, your protein proteins atthe bottom and it says you know
the grams and the percent ofyour daily value.
It says 19 grams of protein.
Percentage of daily value zero.
(05:07):
I think that is misleading ashell.
I don't know if there's aloophole there.
This makes me want to sue them.
I can actually add a bonusmisleading label that I'll tack
on to this because this remindedme of this, but that pisses me
off because it's saying 0% dailyvalue.
What does that mean?
(05:28):
People might not even be payingattention to that.
Like if she didn't send me thatI wouldn't think that Right on
the front it just says 19 gramsof protein.
What it should do because it's asupplement technically, but
maybe it's skirted under, youknow, on a technicality what it
should do is if you look onsupplements on the back they
don't have the percent dailyvalue usually unless it's like a
multivitamin or something.
They will just break down.
(05:50):
What is in it, like it'll saythere's especially like a BCAA.
What is in it, like it'll saythere's especially like a BCAA.
Google a BCAA, a branched chainamino acid drink.
Branched chain amino acids makeup proteins.
Right, if you look up thosedrinks, they'll say there is 0.5
grams of L-lysine in here andthere's 1.2 grams of this.
That is what that should bedoing.
(06:10):
It should not be saying thatthere's 19 grams of protein.
That's very misleading.
Misleading and then having thezero percent daily value.
So that's messed up.
So if you've been thinking thatyou've been hitting your
protein goals because you'vebeen drinking your collagen,
you're wrong.
Okay, it does still give youbenefits, but you're going to
need to replace that with foodif you want to hit your dietary
protein goals.
All right, on top of this thiswas the one that I just thought
(06:32):
of.
That, I think, is verymisleading.
So I was talking about suing.
I won't actually sue, but itwould be a good opportunity for
anybody out there who wants topursue it.
Another one is caffeine.
This really bothers me as well.
I would say caffeine, and I'mgoing to say we'll combine
caffeine and nutrients ingeneral like vitamins and
minerals, because here's why,especially in today's world,
(06:53):
caffeine in general you cansafely consume about 450
milligrams a day.
So there is a regulation notsaying that you can't go above
that, but they're saying, hey,humans shouldn't consume over
450 a day.
Now I know there's some of you,my ADHD people, adhd, you can
just chug it and like go tosleep.
Some people have a highertolerance.
In general, though, you know,above 450, you're going to start
(07:16):
to see some anxiety racingheart.
There's some people withunderlying misdiagnosed heart
conditions or, I'm sorry,undiagnosed heart conditions,
that maybe they drink more than200 grams and then they end up
having a heart attack, right.
This happened to Panera withtheir lemonades.
They were like rechargedlemonades and they of weren't
like directly saying like hey,this has caffeine in it.
(07:37):
It was just like a rechargelemonade, right.
And the little drinks by thesoft drink machine.
I know me, I'd be like, oh yeah, that's just a regular lemonade
.
And they had free refills,unlimited refills.
So these people were chuggingthis.
Turns out the person one of thepeople had an underlying heart
condition and was in their early20s and they passed away
because they had way too muchcaffeine.
(07:57):
The caffeine amount was notclearly listed online on the
item and I think this is anissue because if we kind of
mindlessly which again I thinkis the reoccurring theme we kind
of mindlessly eat and maybeback in the day we could get
away with that, but now you haveto be conscious of what you're
putting in your body.
Because let's say, you know,maybe you have an energy drink,
(08:19):
then you drink a Diet Coke, dietCocos, you know 70 to 100
milligrams of caffeine, maybeyou have a little cup of coffee.
You know you could be abovethat 450 amount easily or above
an amount that you'recomfortable with, because you're
not thinking that these thingshave caffeine in them and you
end up having like a panicattack or you can't sleep and
(08:41):
your heart's racing or you endup in the hospital.
You know this is important.
Now most products do list thecaffeine content in them, like
all the ones I listed are goingto show it.
But I will say I ran into theInstant, which, again, I don't
know if there's a loophole theyget under, probably because it's
not a beverage, it's powdered.
The Instant Coffee.
(09:02):
Dunkin' had this cold brewInstant Coffee packet and I was
like this is great, you know,it's just powdered.
I mix it with some water.
It's a little bit strongerbecause you're meant to put ice
in it, so it dilutes it as theice melts.
I was like, wow, this is likereally strong when I was
drinking it, right, and I waslike I want to know how much
caffeine is in it.
Look on the whole box, looking,looking at the package there's
(09:27):
no nutrition, nothing, nonutrition information.
I'm looking on the websitenothing.
Sent them an email, no responseback.
I'm like what like?
Is this legal?
Because these are coffee beans,like I think I should know, I
should have the right to knowhow much caffeine is in this,
because it felt really strongand I didn't want to go over my
daily limit, so that couldpotentially be dangerous.
(09:53):
Right, that's really dangerous.
And going to the vitamins andminerals, a perfect example I
can tell you is body armors okay, I love body armors.
I think if you're someone whodoesn't eat a lot of whole food
and you feel like you're lackingin vitamins and nutrients, that
could be a great way to getsome in, because there is a lot
of good stuff in there.
It's better than Gatorade.
There's actually no sodium ifyou are sensitive to sodium, but
a ton of vitamins and minerals,but I think one of them is zinc
(10:16):
, okay, and it's a pretty highamount in there.
I want to say it's like 50 to80 percent, I don't know.
Off the top of my head, um, butI was thinking you know zinc.
I looked it up becausesometimes I would drink two of
those in a day.
And I know most vitamins.
They're water soluble.
You're going to pee them out,but not all of them, right?
You can overdose on vitamins.
(10:36):
You're not necessarily going todie, but you can get really
negative side effects that couldland you in the hospital, have
an upset stomach you knowthere's some weird things, right
.
And have an upset stomach?
You know there's some weirdthings, right.
And I was looking.
I was like zinc, wow, if you gofor your daily value, um, you
can start to get some negativeside effects.
And I was looking and I'm like,if I drink like a bigger
because they have bigger ones,right, if you drink a bigger one
(10:57):
and then whatever you get inyour daily food and then you
take a multivitamin, you'reeasily gonna go over the daily
amount.
That's actually why I stoppedtaking a multivitamin you're
easily going to go over thedaily amount.
That's actually why I stoppedtaking a multivitamin, because I
learned that they pump so muchstuff in those multivitamins
that you know 80% of it isyou're going to pee it out.
The other 20%, though, that youcan potentially overdose on, I
(11:21):
was like I'm getting way toomuch, like it's not worth it for
me to pretty much overdose onthese nutrients.
So that's something to be awareof too, especially if you are
someone who tends to consumemore of the health conscious
products, even bread, they addshit to it.
They just like.
Just to be like yeah, look, ithas vitamins in it.
(11:42):
Like a lot of things.
They just put vitamins in it tosay, look, it has vitamins in
it.
Like a lot of things.
They just put vitamins in it tosay, look, it has vitamins,
it's healthy.
And it's like we need to take astep back and be like is this
necessary Like, is it worth it?
Because if you eat a slice ofbread that has this in it, and
then you have your multivitaminand then you have your body
armor, it's like you're gonna bedoing too much, excuse me, and
you're gonna feel like crap.
So definitely things to beaware of, right.
(12:05):
The next thing is net carbs.
This one's confusing, so let mebreak it down to you.
If you get like six, four,seven bread, for instance right,
it's pretty low calorie, it'susually like 45 calories a slice
.
Their bagels are amazing,they're like 180 calories and
they taste amazing, but they gooff of net carbs.
(12:26):
They show like, oh, it only hashas nine carbs, but if you look
on the back it'll be like 50carbs.
So what's going on?
So net carbs is supposed to bethe carbs that your body absorbs
.
So you know, usually it'scounteracted by fiber, like.
So if you, let's say, you justhave 40 grams of carbs and
there's 10 grams of fiber, it'sgonna have like 30 grams of net
carbs.
Um, so you're only absorbingthe 30, because the other 10
(12:49):
come from the fiber which isjust going through your system
to help clean things out.
You're not absorbing it, um,the issue with net carbs is that
they don't know.
The FDA itself is actually noteven clear on the effect that
the carbs as a whole has on yourblood sugar.
So, no, you're not absorbingall of those carbs, but we don't
(13:12):
know how it affects your bloodsugar as a whole.
Is it causing it to spike?
Maybe potentially all thosecarbs are they Like?
Is there a study done where tosee if they truly all are not
absorbed?
I don't know.
So there is some question as tohow truthful it is, right, like
what the effects are.
Is it the same as eating?
Like if something has 10 gramsof net carbs and you ate
(13:34):
something with 10 grams of carbs, would it have the same effect,
right?
So that's interesting.
I'd actually be curious ifsomeone had like one of those
glucose monitors on that youcould put in your arm and they
had something that had the netcarbs, maybe like high carbs,
but the net carbs are low, andthen, like I said, try to pick
something that has the sameamount of carbs.
But there was, like no issueswith net carbs, right?
(13:57):
So I would be curious aboutthat.
But there is just a little bitof iffiness.
The research is very unclearand you'll see people kind of be
on both sides with, like I'mketo, yes, I love the net carbs,
you know low carb.
And then there's some peopleare like you know, if it says 50
grams of carbs, just count the50 grams of carbs.
And that's not necessarilyright either Because, like we
(14:19):
said, with the fiber and things,so you'll see both ends of the
spectrum there.
Um, everything in moderation,right, but just be mindful, be
aware.
And then the last one I want totalk about is high protein.
Um, this one irks me.
I actually got some trollscoming after me, for I made a
post like last year and I waslike anything under I think I
(14:40):
said anything under 20 grams ofprotein shouldn't be considered
high protein, and you know,these guys were like they were
like getting mad at me for somereason.
But I think it's true becausewe see I actually get my hopes
up sometimes.
When there'll be like a granolabar, like high protein, I'm
like, yes, let's see what it is,and it's like 10 grams, and I'm
like that not high protein.
(15:00):
Or there's things that it'llclaim to be high protein, but
they didn't change anything tothe formula.
Right, it'd be like Doritosrandomly slapping high protein
on their chips, but they didn'tchange the formula to like add
any additional protein.
It would just be that amountnormally.
So I definitely see this,particularly with granola and
(15:21):
bars.
That's a big one and it'susually it's literally like
eight to 12 grams.
While that's considerable, it'sa decent amount.
You have to look at the ratio oflike carbs and protein and
sugars, like if something's 200calories and has 10 grams of
protein, okay, versus you candrink a protein shake that has
20 to 25 grams of protein forlike 100 calories.
That's more bang for your buck,right, and I know it depends on
(15:46):
the person, but it's not asbalanced.
I think bars are usually ashitty way to eat your protein
because usually they have morecarbs, fats and calories and
it's more of like a snack barthan like a solid protein source
, if that makes sense.
So that really it reallybothers me Because at the end of
the day, I'd say most women,even very small women you're
(16:08):
looking to get at least 100grams of protein a day, okay,
and if you're eating three mealsa day, okay, let's say you eat
30 grams of protein a meal.
That leaves you 10 grams ofprotein at the end of the day.
So, and 30 grams of protein canbe challenging for some people
to eat.
So let's say, if we break itdown into four meals, you're
averaging about 20 to 30 gramsof protein per meal, including
(16:29):
snacks.
So, yes, I think it's accurateto say that.
You know, if something had 20grams of protein, that should be
considered a high protein food.
Anything below that is moderateto low, honestly.
So again, be mindful when itsays high protein.
Don't like just think you knowwhat I'm gonna eat this and I'm
gonna be hitting my proteingoals.
(16:50):
Really, look at the grams onthe back and just see and be
like, oh you know.
I would even go as far to say15 grams.
Let's say anything.
15 grams and under is on thelow end, right?
Not as much bang for your buck,all right.
So that is my little rant fortoday.
I hope this makes you a littlebit more conscientious of your
nutrition choices.
(17:10):
I know sometimes it getsexhausting.
The last thing you want to dois think about.
You know what you're putting inyour body, you know you're
tired.
It just seems like a lot.
But once you kind of get yourstaples into place and you know
what you like and you can pickout the brands that are better
quality, it gets easier.
So the more you know, stayknowledgeable out there and I'll
(17:31):
catch you in the next episode,guys, bye for now.
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