April 14, 2023 • 38 mins
Join the girls as they delve into something every person experiences: reading a nutrition label! We’re talking everything from calories to protein to misleading health statements. Expect to leave with a greater sense of expertise when reading the label of your next Ben and Jerry’s pint.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Emily (00:00):
Hey everybody.
Welcome to wellness.
Miss the podcast where we take ahard look at the nutrition and
wellness industry through a nobullshit lens.
My name is, and I'm ananti-intuitive eating ed diet
and yoga.
Vanessa (00:13):
And my name's Vanessa.
I am also a registered dieticianand I specialize in hormone.
Emily.
And I met back in college whenwe were studying to be
dieticians and we basicallynever left each other's side.
Since the moment we met and postgrad, we haven't really left
each other's side either we liveacross the country from each
(00:33):
other, but that hasn't stoppedus from being business partners
and talking almost every minuteof every day.
Emily (00:40):
Let's get into this week's episode.
Vanessa (00:56):
We have some big news on the pot that we're excited to
share with you all.
Can we share,
Emily (01:01):
we can share.
I thought you were gonna talkabout our group.
I thought this was about ourgroup coach,
Vanessa (01:06):
we'll talk about that too, because that's also big
news, like ish, but less bignews cuz you guys already know
about it.
If you're a frequent listener,you already know about the group
program.
But if you're not a frequentlistener, and that sounds super
interesting, stand by.
Emily (01:20):
Yeah.
But yeah, I got a new job.
I'm gonna be doing telehealthservices for people I'm really
excited about it and I feel likeit's just gonna give me so much
more inspiration for ourepisodes, seeing a larger volume
of patients per week, and Ican't wait.
See what myths they bring me insession and what we can kind of
(01:47):
continue to explore.
Vanessa (01:49):
Yeah, it's exciting stuff happening to the Wellness
Miss Pod.
Emily (01:53):
It really is.
Vanessa (01:55):
any other like, news that's happening with us?
Oh, we were talking about thisbefore.
We'll talk about the groupprogram.
Hang tight.
Emily brought this up and I feellike we haven't talked about
this on the pod yet, but weshould because it's a current
event, how expensive groceriesare.
I mean, this has been ongoingobviously, but Wow.
(02:15):
Wow, wow,
Emily (02:16):
You know what I'm like kind of thinking like in my head
I'm like, we need to do somekind of like budgeting like
episode or like something aboutthat.
Like how to like combatinflation and like keep your
nutrition on point.
Because I was like at the storetoday, like doing all of these,
like, okay, what can I doinstead of this?
And thinking of all thesesubstitutes and like realize.
(02:37):
Oh my God.
Not everyone knows about likehow to do this.
Like I think there's so many, somuch knowledge.
We know as a dietician, like tobe able to eat in a way that
aligns with like a milliondifferent kind of parameters and
goals.
And so I think that could beactually a really good topic
because Jesus Christ is sofucking expensive.
Vanessa (02:55):
Yeah, I agree.
And if that sounds like anepisode you wanna hear, DM us,
email us and be like, freakingdo it.
We'll probably do it anyway, butI, I just like hearing from you
Emily (03:06):
It's one of those, it's one of those where you're not,
you're not totally sure like howbeneficial it would be.
So it would help us if like youpressured us to do it.
So if you want us to reach out,
Vanessa (03:16):
definitely.
And I don't wanna spoilanything, but I just do wanna
vent about one thing and thenwe'll move on from this and
we'll talk about what thisepisode is actually about.
But probably my biggest issuewith inflation is the price of
the eggs.
And Emily as a vegan probably isless familiar with this, but
you've seen it in the news andthis.
(03:38):
So frustrating to me becauseeggs have always been a really
pure protein that was cheap andlike something that people could
count on as a cheap protein andthey're not cheap anymore.
And that is just reallyupsetting.
And I was telling someone theother day, when you check out at
(03:59):
the grocery store, a lot oftimes the.
Grocery store clerk teller,cashier, that's the word I'm
looking for.
Grocery store cashier.
They'll take a peek at your eggsand just make sure none of them
are broken.
And before, when eggs were likea couple dollars, I'd be like,
eh, I don't even really care ifthey're broke.
You know what I mean?
Like you lose one big deal.
(04:20):
And now I'm like, yeah, youbetter check those.
Like those are like a dollarreach.
Emily (04:25):
It's crazy.
I was literally, you know what'sso funny?
I don't think I've really everthought about the price of eggs,
but I, at a store today, I didbecause I was like looking at
the like vegan liquid egg and Iwas like, wow.
Like I never thought I'd, I'dsee the day where like these are
like slowly, steadily gettingcheaper than.
Like chicken eggs.
And that was so surprising to mebecause I think for a long time,
(04:48):
like that's, it's been like veryout of reach.
And I don't think that's like agood commentary on like the
cheapness of like the veganproduct.
I think it's just like about howit's like insane that that other
cost has gone up so much.
So Yeah.
I mean, we, we definitely needto do like a little, a little
episode about.
Vanessa (05:05):
yeah.
And you should be buying if youcan, eggs from a farmer or
someone who sells eggs near youif you can.
So find your egg hookup becausethose people, they are slowly
catching up to inflation.
But my egg gal is still atthree.
Emily (05:21):
Wow,
Vanessa (05:22):
And I'm like, you need to raise your prices.
I almost gave her a five more.
It was her husband.
I almost gave them a five.
I was like, how much are theyagain?
I almost gave them a five, andhe was like, oh my God.
Like they're not that much.
Emily (05:34):
Wow.
That's crazy.
Yeah.
Find your like undergroundconnection, I guess.
Vanessa (05:38):
Yeah.
Emily (05:39):
And then our other quick note will be that our group
coach is starting next month.
It's all focused on intuitiveeating and hormone health, and
we would love to have you, westill have space, so let us know
if you're interested in that.
And we will have a nice chatwith you and see if we're a good
fit.
Vanessa (05:59):
Yeah, and when we say hormone health, I think
sometimes that confuses people alittle bit and I think we should
clarify is hormone health is somuch deeper than just hormones.
Like hormones are just signals.
If there's something going onwith your hormones, there's
something going on withsomething else in the body.
So that's what we're talkingabout.
(06:20):
We're talking about blood sugar,we're talking about the gut,
we're talking about stress.
So those are all big pillars inthe program.
So we are very excited to haveyou, like Emily said, reach out.
Let us know if you're not sure.
Have a little chat with us,we're happy to chat with you.
If it's not a good, like, ifit's not a good fit, we wanna
(06:41):
find that out.
So don't sit there and justwonder.
Emily (06:45):
Totally.
Absolutely.
Okay.
Should we talk about ourepisode, because I'm pretty
excited about this one.
Vanessa (06:51):
Yeah.
Yeah.
Let's.
Emily (06:55):
So today we're gonna talk about how to read a nutrition
label.
And this is something that is souniversally experienced by
everyone that literally anyonewill get benefits from this
episode.
I think it can be reallyconfusing and a lot of people
are kind of like looking at itin kind of an incorrect
(07:15):
lighting.
There's so many like differentthings to look at and I think
what I find is most helpful iskind of just going like line by
line and seeing like, okay, whatare you looking for in like each
like category?
So I mean, unless you're drivingor something like that, don't do
this.
But you could totally like get anutrition label out and look at
(07:36):
something and kind of look at italong with our episode.
And that might be helpful for.
Vanessa (07:41):
Yeah, that's a really good idea actually.
I think this is something likeEmily said, people are looking
at nutrition labels all the timeand there's a lot to look at
back there.
And depending on the product,you might be looking at
different things.
I know when I'm looking atcertain products, I am not
always focusing in on the samethings.
(08:02):
It depends what I'm looking forin the product itself.
Emily (08:05):
For sure.
Vanessa (08:06):
Yeah.
And before we do that, I, I needto bring up juice because this
is something that Craig, myhusband, always has this like
big shock factor if we're everat the grocery store together.
He loves juice and he, but he'llturn it around.
He'll look at the nutritionlabel.
And every time he freaks out,cause he goes, oh my gosh, it
(08:28):
has so much sugar.
And the thing is, if you'relooking at juice, expect a lot
of sugar.
If it's all fruit, it's gonna bea lot of sugar.
There's just no getting aroundthat.
If you are like looking at moreof a cold-pressed juice and you
want less sugar, it's gonna bemostly vegetables.
But if you're looking at a fruitjuice, it's gonna be a lot of
sugar and there's just no way toget around that.
(08:49):
So he's always like, oh my gosh,it's like 25 grams of sugar.
And I'm like, yeah, that, that'sit, babe.
Like, that's, that's what it'sgonna be.
That's, what it's gonna be forjuice.
Now if you do want juice, expecta lot of sugar, the next line is
gonna be added sugar.
And that's actually somethingthat they added like in the last
(09:11):
couple years that was not alwaysthere.
I loved that they added thatadded sugar.
Emily (09:16):
I will like.
And let me tell you too, I thinkthis was like at the end of
college for us.
So it was not in the last coupleyears.
It was like six years ago.
So I don't, I don't
Vanessa (09:24):
oh
Emily (09:25):
there, but like that was a,
Vanessa (09:28):
Time flying.
But college was just a coupleyears ago, Emily.
Yeah.
I don't know.
My crow's feet don't say that.
But anyway.
So the added sugar, great line,especially if you're looking at
something like.
There's going to be a lot ofsugar.
You can expect that.
(09:49):
But does it have added sugar?
And that might be something youcan decide.
Maybe you don't want the addedsugar and fair, but either way
you're looking at a fruit juicegonna be a lot of sugar.
Yes, it is sugar from fruit, butit is sugar.
Nonetheless, the less.
Emily (10:06):
And it's like, you can look at that too.
Like most juices will have nofiber in them.
And fiber's kind of like we'vetalked before, like slows that
intake of sugar.
And so I mean, you're, you'relooking at juice and this is why
I think it's just hilarious thatlike everybody thinks juice is
such this like, like,Unparalleled like healthy
product because I'm, I'm nottrying to like shame juice or
(10:26):
anything, but it's just like,it's not really true.
Like if you're, you are losingout on a lot of that fiber and
sometimes like, you know, maybeyou don't need like, you know,
30 ounces of green juice.
Like maybe you just, youliterally quite literally don't
need that much food.
But anyways so should we kind ofstart from the top of the
nutrition label?
Vanessa (10:46):
Yeah.
Are we, are we gonna look at theSilk Nutrition label and after,
the Silk, I think we should talkabout cereal.
Emily (10:56):
oh, a hundred percent.
Vanessa (10:57):
This this is just dedicated to Craig Shiff.
Emily (11:01):
He's gonna talk about cereal too.
Okay, great.
Love it.
So we'll leave like you knowwhat, I'll leave a little link
in our show notes to this labeltoo, if anyone's curious, but
we're just gonna kind of use itto go off of, and I always have
a lot of thoughts aboutnon-dairy milk anyway, so you'll
get to hear those too.
So when you're kind of lookingat the nutrition label, it's
gonna have your serving sizefirst, which is important.
And serving size is not like theamount that you're supposed to
(11:24):
eat.
I feel like that's like a bigmyth with it.
Like it's not saying like, oh,like you have to have this.
It's just like the comparableamount, like it doesn't really
have anything to do with like,this is the right correct value
for you.
And people are like shocked bythat,
Vanessa (11:40):
Yes, yes.
They have to have a metric toshow you like what is in this
product.
So it may be sort of ambiguous.
So that's the thing too, likepeople see chips and it's like
the serving size is five chips.
Well, that company also wants toput, like, they want their
product to seem low calorie andthings like that, because that's
(12:00):
what people look at.
They're gonna look at thecalories.
So yeah, they're gonna put five.
Is, you know, 20 calories andpeople are like, oh, great, this
is a low calorie food.
That doesn't mean you shouldonly eat five chips.
Who's gonna do that?
Emily (12:14):
right.
Yeah.
No one's gonna do that.
Or seven.
I feel like I see seven shipslot and I'm like, what the hell
is doing
Vanessa (12:20):
I, I feel like they're probably like seven is a little
closer to 10.
Like they might feel we'rethrowing on a phone a little
bit.
Emily (12:28):
Right.
So as you kind of go down thelabel, you're gonna see like
total fat.
You're gonna see percentages ofdaily values.
Those are usually calculated on.
Wait, fuck, it's two thou, it's2000 calories.
Right.
Vanessa (12:44):
Yeah, I think typically they do it on 2000.
Emily (12:49):
Okay.
Let me just, let me just re-saythat.
So you're gonna see your dailyvalue percentage on the right
hand side, and that's gonna belike, what percent of your
calories for the day should comefrom that, right?
So like they're usually doing itoff of 2000 calories, just a
nice midpoint.
Your calories are gonna range.
It's gonna be really different.
(13:09):
So it wouldn't be something thatlike you're looking at like, oh
my gosh, okay, well I had 6% ofmy fat in this label and then I
had 20% here.
It's just kind of a generalguideline to let you know like,
okay, these are the componentsof the food.
You know, and then as you're,you're going down, you're gonna
see different types of fat.
You might see saturated fat.
That's one that you hear about alot with cholesterol.
(13:30):
And so sometimes people withhigher cholesterol, you're
limiting saturated fats, anysort of elevated cardiac lab.
Type situation.
You might wanna be looking extracarefully at that.
And some of them will list otherdifferent types of fat too.
Like the silk soy milk doesthat, but I don't think all of
them do.
Usually it's just like total fatand saturated.
Vanessa (13:52):
So as far as when we look at like saturated fat,
trans fat, polyunsaturated,polyunsaturated fat and
monounsaturated fat.
So the unsaturated fats aregonna be like the fats that are
room temperature.
So you're looking at like oliveoil, your oils saturated fat is
similar to butter.
So anything that's gonna, orlike lard that's gonna harden at
(14:13):
room temperature.
Emily (14:15):
oil.
Vanessa (14:16):
Coconut oil.
Yes.
One that gets left out a lot.
Because people typically thinkof coconut oil as a health food.
And I'm not saying that it'snot.
But Emily's gonna have a lot tosay on this.
I know she is.
Emily (14:29):
No, I'm, so, I'm excited to talk about that.
But also I remember, do youremember in undergrad when we
were in medical nutritiontherapy and one of our
classmates who's a listener,brought in like their can of
coconut milk to show us like howmuch saturated fat was in it.
And we were all like, whoa.
Like this is crazy.
Like we were just learning aboutit and I remember our professor
(14:49):
was like, yeah, guys, like it'scrazy.
Like how.
Saturated fat is in coconut andlike people just don't talk
about it yet.
People just go on and on aboutthe saturated fat and like beef
or something.
It's just, it's so hilarious tome.
And like, I think it's just sortof potentially because of like
vegan propaganda.
But like it's just, yeah, it'sso funny.
(15:10):
Coconut oil is totally saturatedfat.
And like, if you're havingcardiac labs that are elevated,
like cholesterol ortriglycerides, like you
definitely wanna look at.
Vanessa (15:21):
Mm-hmm.
Yeah.
So as far as if you're lookingat a label, so saturated fats is
something that is definitelyokay to assu consume.
But you want it to be at amoderate or lower amount.
You want most of your fats tocome from an unsaturated fat and
(15:41):
then trans fat.
I mean, really you can avoid,like, we don't need trans fats.
There's really nothing goodabout
Emily (15:48):
And there's not very many products that have them.
It's more like a processingthing and that it's definitely
kind of going, going out ofstyle.
So
Vanessa (15:56):
yeah, yeah.
It's, yeah.
I feel like people know thattrans fats are not it.
So yeah, you really don't knowthat need, or, and if it does
have trans fat, like what is,what is it?
Like, do you wanna eat that?
Emily (16:11):
It's, it's, it's so uncommon that like it's very,
yeah, it's, it's very, you willnot be seeing it very often and
I think there was enoughvilifying done of it that like
people are scared to like put iton their label and be like,
yeah, we have this,
Vanessa (16:25):
Right.
And it's crazy.
You, you change a quick bond andit becomes a whole different
fat.
I mean, we, we won't make thischemistry class, but it's kind
Emily (16:33):
Yeah, it'll get too boring, but yeah.
And then you're gonna see sodiumafter that.
Vanessa (16:38):
You skipped cholesterol.
Emily (16:40):
well, because cholesterol, they don't usually
this is, this is more veganpropaganda.
Like that's really what it's,cuz they wanna say it's zero.
Like, okay, this is turning intolike a vegan hate episode.
Vanessa (16:51):
No, no, but I just think we should mention this for
cholesterol because this wasalso something for years that
was a misconception, is thatdietary cholesterol was like
equaled, like if you ate moredietary cholesterol, your
cholesterol would go up.
That's not true.
So, Dietary cholesterol does notaffect your cholesterol numbers
Emily (17:16):
So now moving down to sodium, this is another kind of
cardiac related lab.
Or it can be rather and salt Ifeel like also gets kind of a
bad wrap, even though like weneed salt.
Like that's, it's an essentialpart of our diets.
I think just kind of looking atthe sort of amount that's of
salt that's in it.
Like I have a patient right nowwho like, They have higher blood
(17:40):
pressure, higher cholesterol,and they're like, why does every
protein shake have so muchsodium in them?
And I'm like, oh, that's weird.
I'm like, looking down.
I'm like, yeah.
Like they really do, like everysingle one has like a, a pretty
like high amount of sodium.
Vanessa (17:54):
I actually did not realize there was a lot of
sodium and a lot of proteinpowder.
Is this protein powders orprotein shakes?
Emily (18:01):
Kind of both, but mostly protein shakes.
My theory was just like, it'slike either like some
electrolyte replacement as well.
If it's like a post-workoutthing or my theory was like to
make it taste good because likethey kind of don't taste good
like otherwise.
Vanessa (18:19):
Honestly, my theory was the same exact thing.
Like those two things Exactly.
Is that
Emily (18:23):
perfect.
Well, that must be
Vanessa (18:25):
if, yeah.
If the product is beingformulated.
For, and I think a lot ofprotein shakes are formulated,
like with the thought ofsomeone's using it, like either
pre or post-workout.
Yeah, adding that as anelectrolyte or like you said,
making it taste better.
Salt is, I mean, if you don'tknow about salt, watch the
(18:45):
documentary salt, what is it?
Salt acid fat.
Heat, heat,
Emily (18:51):
yeah, yeah, yeah, yeah.
Wow.
You got that
Vanessa (18:53):
in that
Emily (18:54):
No, that was, no, that, I think that is right.
It's definitely like, I thinkit's just what I really want
people to take away from this islike, you need salt.
It's okay if something has saltin it, you know, you're gonna
wanna stay around like 2000milligrams a day.
But it's not something to besuper worried about.
If you're not like seeing thoseelevated cardiac labs in your
blood work you know, it's, it'ssomething that's important.
(19:16):
Don't stress too much about thesodium.
Vanessa (19:19):
Yeah, and like just a, a note for salt too is if I'm
working with a client that islike burnt out or something like
that, I'm like having them.
Put salt into a drink and drinkit.
Because if you're burnt out, youare burning through a lot of
electrolytes.
So that's just a quick plug forsalt because it's always painted
(19:40):
in such a negative light.
Typically and people are kind ofscared of it.
It's not something to be scaredof.
Yes, you don't want to just belike consuming wild amounts for
no reason, but it's notsomething that you can't.
Most importantly, it makesthings taste better.
Emily (19:58):
Absolutely.
Like if you're willing to like,okay, like, like you're more
likely to eat vegetables if theyhave like some sort of salt or
like seasoning or whatever onthem.
Like, great, like we're happyabout that.
It's just gonna be a totallyindividual situation for you to
ideally discuss with thedietician.
Vanessa (20:12):
Yeah.
If you're asking me to eat aroasted vegetable without salt
on it, like No thanks.
Emily (20:18):
Yeah, I, yeah.
That is not happening, but I'msure a lot of people are trying
to do that.
And next we're gonna have ourtotal carbohydrates, which I
feel like Vanessa is good atexplaining this part and how
that breaks down into like fiberand all of that.
So I'll let you take this.
Vanessa (20:33):
Yeah, so when you're looking at total carbs one, so
when we're looking at the silkit's nine grams of total carbs
and that is, A pretty lowamount, but it also doesn't tell
the whole story, right?
So fiber, as we mentioned, is abig part of that.
It's gonna slow down the releaseof the, you know, sugar into
(20:57):
your system.
So we're looking at how muchfiber there is in there, and
then it's gonna show sugars aswell.
And then included sugars.
So for this particular label, ithas two grams of fiber, six
grams of sugars, and five ofthose grams of sugars are added
sugars.
So basically what this tells meis, I mean, one five grams of
(21:20):
sugar, not that much.
There's a little bit of fiberand there's not that much carb
overall.
So this would not be a high car.
Or like something I worry aboutspiking my blood sugar.
It also has some protein whichwe'll get to later.
So if I'm looking at thatportion of it, not that big of a
deal, but if we were looking atsomething that's higher carb,
(21:43):
that's what I'm gonna look alittle bit harder at one, I'm
gonna look at those includedsugars a little harder, like if,
Emily (21:51):
Added, wait, wait.
Vanessa (21:52):
sugar in here?
Emily (21:53):
you keep saying included sugar, but it's added sugar.
Vanessa (21:56):
Yeah.
I, it's because this
Emily (21:58):
You're seeing Cause it says includes Yeah, I
Vanessa (22:01):
and I just can't get past it.
Yes.
Added sugar.
So I'm looking at that addedsugar a little bit harder the
more that car total carb goesup.
Cause I wanna know what's.
Making up that total carb, is itlike a whole grain?
And if it's a whole grain, thatdietary fiber should be quite a
bit higher too.
So you're looking at all of thatin conjunction.
(22:22):
So I don't want you to ever lookat a nutrition label and think
it has 35 grams of carbs.
No way.
Okay.
Well what are those 35 grams of
Emily (22:34):
Also that was like that, that loud, that loud noise that
you just heard is Vanessa likejust being super passionate,
like about it and like bangingaround.
So there you go.
Vanessa (22:45):
Yeah, I know maybe like an auto audio medium isn't the
best for me.
Emily (22:50):
A little late to be discovering
Vanessa (22:52):
yeah, we make it work, but yeah, so you're looking a
little bit harder at that addedsugar number.
We're gonna talk about carbswhen we talk about cereal in
just a minute here.
So let's say something has 35grams of carbs, which.
You know, originally you'rethinking immediately my head
goes to like, that's just overtwo exchanges.
Emily (23:15):
Like that's not that much.
Vanessa (23:17):
It's not that much.
So it's not a crazy amount.
It's like a meal level amount ifit has felt 30 ish carbs.
But is it all carbs?
Is it all sugar?
Like is it just added sugar?
Okay.
Like,
Emily (23:33):
That's
Vanessa (23:33):
Yeah, I don't know that's gonna be different.
Or is it 35 grams of carbs andit has 10 grams of fiber?
Those are two completelydifferent products, like wildly
different.
Emily (23:47):
And what's I think is like important to the consumers,
like you're gonna use thosefoods in different ways.
Like number one, if that's, ifall of those carbohydrates are
sugar, it might be a dessert.
Okay.
I'm not surprised at that.
Like, that makes sense.
You know, if it's something thatlike, when you're looking at,
you're thinking, okay, like ifit has added sugars or if it's
just low in fiber, that's gonnabe quick energy.
(24:09):
Like that's gonna gimme a lot.
Like you'll see that on like apre-workout or like something,
or like those gels that.
Feet when you're running a longtime or whatever, like, like
those types of things.
Like you're gonna see clearsugar because it's energy and
you need energy to burn.
Like it makes sense, right?
Or if people have low bloodsugar, you don't want something
with fiber right away.
Like you need to like pull thatblood sugar back up.
(24:31):
So a spike sometimes is great,like you're using that for that.
But other times, okay, you wantlong sustained energy, fiber's
gonna be a little bit more ofyour friend there.
Vanessa (24:40):
Mm-hmm.
Yeah.
This is exactly why we tell likediabetics to keep juice in their
fridge all the time.
Because if they have a low bloodsugar, which obviously if you're
not diabetic, this, you're notlike getting a low blood sugar
to a dangerous amount like theywould, but if they have a low
blood sugar, we wanna spike thatas quick as possible.
(25:00):
And what can we do that with?
A pure carb?
We want no fiber in that.
None.
Emily (25:05):
It just goes to show that like there's literally reasons
for everyone to do differentthings, and so like you could
never say like, oh, if there'sno fiber in it, it's just so
bad.
Like you just couldn't, you justcan't.
So I think this is like thenuance that we can give you in
this medium of a generalizedpodcast.
Vanessa (25:22):
Mm-hmm.
And actually maybe I'll talkabout cereal right now since
we're talking about carb.
Anyway so here's where Craigcomes back into play.
So, Craig loves cereal.
Craig loves having a bowl ofcereal at night, and he is
sitting very close to me so hecan hear he can hear me talking
about him.
When you're looking at buyingcereal, cereal is one of those
(25:45):
things that typically sugar, itcan have a lot of added sugar,
so it's kinda something youwanna watch out for.
Obviously it's gonna be a littlebit higher in carb.
It's not atypical for a cerealto have about 10 grams of added
sugars.
And for a lot of people,especially Craig, I feel like
(26:07):
he's gonna be really mad that Icontinue to say his name.
Like he's eating, he's notnecessarily eating the cereal
for like extra nourishment.
It's for like, enjoy.
Maybe sometimes it's cuz he ishungry, but like he enjoys
eating cereal.
So you want it to taste goodtoo.
And that probably means it'sgonna have some added sugar.
(26:28):
So when I'm looking at thesedifferent labels in the grocery
store, I'm thinking, okay, allof these are going to have some
added sugar, probably about 10grams ish.
So how much fiber do they.
And then how I'm picking betweenthem is what has the most fiber,
(26:51):
because I'm looking forsomething that's not going to be
like a complete blood sugarspike and isn't gonna leave him
feeling like crappy after he hashis bowl of sugar cereal after
his, he has his bowl of cereal.
But it's still gonna taste good.
So yes, it's gonna have addedsugar, but I wanted to have
some.
(27:11):
And I also wanted to maybe havea little bit of protein.
Emily (27:14):
And I think what you're saying too is it's like looking
at a label not to be like, okay,this is rigidly, like how much
sugar I can have.
Like I can, you know, only havelike 50 grams of added sugar a
day.
That's like what they calculatethe percentage with and stuff.
It's not really like that, it'sjust like, where do you wanna
spend it?
Like my patient with the sodiumfilled protein drinks, this
(27:36):
person would way rather havesodium on like French.
Like they would way rather havelike spend their sodium
elsewhere because to them, likeit's not making that big of a
difference in the taste ofsomething otherwise.
Or like, oh, there might be aprotein powder that has less
sodium.
Great.
Then they can have that becauseit's not like they're getting
the satisfaction that comes withit through that.
Right.
Like for me, I'm not a bigcereal person, so like when I'm
(27:59):
looking at cereal, I'm thinkinglike, okay, it has to be high
protein.
It has to be lower in sugarbecause like, I'm not having it
because I like.
Like, I'm just having it as likea pure utility food.
So my approach is just gonna betotally different because like,
I'm not having it like in a, Imean, it's a pleasant way I'm
eating.
It's fine, but it's not gonna belike my favorite meal.
(28:19):
It's a desperation meal for me.
So like, personally, like that'swhat I would look like.
It's gonna always be differentcuz your use case is gonna be
different and each and everysingle person.
So I love, I like that example.
Vanessa (28:31):
Yeah, and it's something too that like, if it's
between something that has 10grams of added sugar and no
fiber and 12 grams of addedsugar, but four grams of fiber,
I'm getting the one that hassome fiber in it.
Like, even though it's a littlebit more sugar, I'm, I'm
choosing one that has some fiberin it.
So it is nuanced.
(28:51):
It is like we can't give youcutoff numbers.
Emily (28:55):
And then lastly, you're going to see the protein value
at the end of your nutritionlabel good rule of thumb could
be like about 20 grams ofprotein for your meal.
So for example, the silk soymilk has eight grams of protein,
which I love because not allnon-dairy milks have this much
protein.
Um, So, soy milk is definitely agreat choice for you if you are
(29:18):
vegetarian or vegan and you'relooking for a little bit of
extra protein.
Vanessa (29:23):
Yeah, I feel like that's probably the most
insidious thing about Non-dairymilks is that, you know, people
are really, again, they'relooking at calories only and
they're seeing a really lowcalorie option.
Maybe for something like almondmilk or something like that, and
that.
Is fine, but again, it's notgonna have like, it's low
(29:47):
calorie cuz it doesn't reallyhave anything in it.
And if you're eating a moresugary cereal, you would want to
be eating it ideally with ahigher protein milk.
So if you're eating it withalmond milk, It's again,
something where we think withblood sugar, you're getting a
(30:10):
bigger spike because you'reconsuming less protein.
Emily (30:15):
Definitely.
I think that's like, that's agood rule of thumb to really try
to be looking for that protein.
Like if something's a little bithigher in protein, like that's,
that's gonna be great.
And then kind of moving down tothe bottom is they're talking
about different kinds ofnutrients and different labels
will have different nutrients onthem.
Some labels like to brag, likeif they have a lot of a certain
specific one, they wanna put iton there and show you that.
(30:38):
And it's really important too.
You know, this one, thisnon-dairy milk is like amazing.
I just can't sing Soy milkspraises enough because it has
30% of your daily calcium in it.
And that's, that's a really goodnumber and as well as 15% of
vitamin D.
But you're gonna see differentnutrients labeled on different
products and they're justincluding the ones that they
(31:00):
deem to be most pertinent foryou.
Vanessa (31:04):
Um, B12 is also popping on here.
I did not realize that soy milkhad so much B12 or at least
silk.
That's really cool too.
And something that I, you know,obviously they are marketing
that, you know, especially ifthey're looking for vegans or
vegetarians, B12 is reallyimportant especially for that
(31:27):
sub-sector.
So that's that's great that,that has some extra there.
Emily (31:32):
Totally.
So we kind of just took youthrough the nutrition label and
how we usually go about readingit.
One thing that I just wannatouch on is there's something
else called nutrient contentclaims.
And these are regulated by the FD A and there's different sort
of there's nutrient contentclaims and a health claim.
And.
(31:53):
There's a lot of regulationaround these because you really
wanna make sure that consumersare getting accurate information
on their food.
So like, you know, for example,when it comes to calories, it
would be like low calorie.
Okay?
That means there's a standardfor that.
They're not just making that up.
It has to be 40 calories orless.
It might be reduced calorie orreduced sugar.
(32:13):
It means it has less than 25%.
At least 25% less than theoriginal comparable product.
So that kind of goes all downthe line for like low fat,
reduced fat, all of thosethings.
And it with sodium, like there'sdifferent standards for that,
whether it can be a low sodiumfood or not.
Just an easier way for people tobe like, okay, like if you have
(32:34):
cardiac lab elevations, then youneed something that says low
sodium.
So you might see these types ofclaims on foods and just know,
like they're not just pulling itout of thin air, but there's
definitely a lot of claims thatthey are pulling out of thin
air, like a super food or, youknow, like wellness boosting,
like anything that doesn't havelike a literal, like very
(32:54):
scientific term behind it.
It's, it's questionable for surewhether that's something that
they can fully make that claim.
Vanessa (33:03):
Yeah, there, honestly, there's a ton of those.
A lot of times it's likepromotes.
Like it starts with promotesblank, and that doesn't
necessarily have to be backed upby anything.
I would hope that most times,like they have something behind
you know, them saying that, likethere's a certain ingredient in
(33:23):
there, something like that.
But promotes is a, is a big one.
Emily (33:28):
What I see so much of, and what makes me think,
especially after like, honestlyjust doing the podcast is it's
like, okay, like matcha, itmight promote this.
But you having this product oncea week isn't going to move the
needle.
Like, so I think it's justrecently really to think about.
Like when you see somethinglike, I don't know, all I can
think about is bone broth rightnow.
I don't know, like, oh, Provopromotes like collagen
(33:49):
production or I don't know,whatever they fuck they wanna
say on those.
It's like, okay, sure.
But having it once a week, doesit do that?
Like, I don't know.
And, and so the, the like,Specificity on those is like
kind of your first clue to belike a little bit suspicious.
Like it might have something todo with it, but it's not gonna
like cure your whole life andchange, you know, your skinny
(34:10):
elasticity and all of thosethings.
Like, it's just, you just reallyhave to kind of look at it
critically and be like, okay, ifthis isn't something about a
macronutrient, like fat, carbsand protein, if it's not
something that says like, youknow, something very
specifically like CU Hearthealthy or something like that
like those things all have sortof, Regulations and guidelines,
but the random sort of thingscan be very confusing for
(34:34):
people.
And there are no, there's nosuch definition for a superfood.
I just wanna say that.
Vanessa (34:41):
Also circling back to our beginning conversation about
the cost of groceries.
Can we talk about the, well,Emily is not gonna be familiar
with this, but the cost of bonebroth is also wild to me because
bone broth is a very simple.
Like inexpensive thing that youcould make at home,
Emily (35:02):
You know, like who you have to thank for that though.
Vanessa (35:05):
Yeah, I do.
I sure do.
Does anybody know?
We'll give you a minute.
It starts with a g
Emily (35:13):
Yeah.
We need like a, like timerticking down like type
Vanessa (35:16):
though.
Okay.
We're gonna, we're gonna wrapthis up because it's going way
too long and it's past mybedtime to be quite honest.
But I just gotta say real quick,Gwenny pe coming back into the
conversation.
Our friend Gweneth pk, did yousee her court case?
Emily (35:38):
oh, I've seen like a lot of random footage and pictures
of her and Yes, totally.
I've, I've seen a bit ofcontent.
Vanessa (35:46):
So if you're unfamiliar, apparently
allegedly.
Gwenny P was skiing and she hitsome guy and like gave him a
concussion.
I, I'm, I'm not laughing aboutthe concussion, I'm laughing
about what's to come after this,but gave him an, a concussion
apparently, like it was reallyhard on him, like he couldn't
(36:07):
work anymore.
Who knows?
I'm sure like maybe it was blownout of proportion.
Maybe not.
He said his girlfriend broke upwith him because it like changed
his personality again, if it wasto
Emily (36:17):
Oh
Vanessa (36:17):
extent, who, who?
Like, maybe he's lying, maybehe's not, who knows?
Emily (36:22):
The court of law will decide for us.
Vanessa (36:25):
I, what I saw is that, so apparently Gwyneth smashed
into this man and then like heis like laying on the ski hill
concussed.
But then she was like asked herski instructor to check on him
because she had to go have lunchwith her family.
And people had so much to sayabout that cause they were like,
(36:48):
she doesn't eat.
Emily (36:50):
Yeah.
Like, yeah, like, was that anexcuse?
Like she doesn't really eatlunch.
Oh my
Vanessa (36:55):
right.
And then just one more thingabout this.
So then there's footage of hersitting in the stands and
there's like a lawyerquestioning her and they ask her
if any damages were caused toher from this accident.
Them, she looks dead ass up atthis lawyer and goes.
(37:20):
I, I lost a full day of skiing
Emily (37:26):
What?
Vanessa (37:30):
ruined.
Emily (37:31):
He's like, but like, sorry, you missed your day on
the slopes.
Wow.
She needs some good PR team.
She needs like a little crisismanagement or something, because
between the like IV andeverything that we talked about
last week with her, she's just,it's, it's hard
Vanessa (37:48):
it's it's bringing her more fame.
Like look it, we're talkingabout it, we're broadcasting
this, and like people are gonnalook at that up.
Yeah.
So, I mean, good for her.
Emily (37:57):
We're part of the problem.
We're part of the problem.
we
Vanessa (38:00):
we are, but anyway.
Emily (38:03):
Hopefully you learned a lot about nutrition labels and
you will be able to look atthings with a little bit more
knowledge and nuance
Vanessa (38:15):
And we will be back hopefully every other week.
More topics like this or topicsthat you send to us.
We just got a request for foodaddiction, so that may be coming
soon.
Um, and stay tuned for more fromus.
Hey everybody.
Welcome to wellness.
Miss the podcast where we take ahard look at the nutrition and
wellness industry through a nobullshit lens.
My name is, and I'm ananti-intuitive eating ed diet
and yoga.
Vanessa (00:13):
And my name's Vanessa.
I am also a registered dieticianand I specialize in hormone.
Emily.
And I met back in college whenwe were studying to be
dieticians and we basicallynever left each other's side.
Since the moment we met and postgrad, we haven't really left
each other's side either we liveacross the country from each
(00:33):
other, but that hasn't stoppedus from being business partners
and talking almost every minuteof every day.
Emily (00:40):
Let's get into this week's episode.
Vanessa (00:56):
We have some big news on the pot that we're excited to
share with you all.
Can we share,
Emily (01:01):
we can share.
I thought you were gonna talkabout our group.
I thought this was about ourgroup coach,
Vanessa (01:06):
we'll talk about that too, because that's also big
news, like ish, but less bignews cuz you guys already know
about it.
If you're a frequent listener,you already know about the group
program.
But if you're not a frequentlistener, and that sounds super
interesting, stand by.
Emily (01:20):
Yeah.
But yeah, I got a new job.
I'm gonna be doing telehealthservices for people I'm really
excited about it and I feel likeit's just gonna give me so much
more inspiration for ourepisodes, seeing a larger volume
of patients per week, and Ican't wait.
See what myths they bring me insession and what we can kind of
(01:47):
continue to explore.
Vanessa (01:49):
Yeah, it's exciting stuff happening to the Wellness
Miss Pod.
Emily (01:53):
It really is.
Vanessa (01:55):
any other like, news that's happening with us?
Oh, we were talking about thisbefore.
We'll talk about the groupprogram.
Hang tight.
Emily brought this up and I feellike we haven't talked about
this on the pod yet, but weshould because it's a current
event, how expensive groceriesare.
I mean, this has been ongoingobviously, but Wow.
(02:15):
Wow, wow,
Emily (02:16):
You know what I'm like kind of thinking like in my head
I'm like, we need to do somekind of like budgeting like
episode or like something aboutthat.
Like how to like combatinflation and like keep your
nutrition on point.
Because I was like at the storetoday, like doing all of these,
like, okay, what can I doinstead of this?
And thinking of all thesesubstitutes and like realize.
(02:37):
Oh my God.
Not everyone knows about likehow to do this.
Like I think there's so many, somuch knowledge.
We know as a dietician, like tobe able to eat in a way that
aligns with like a milliondifferent kind of parameters and
goals.
And so I think that could beactually a really good topic
because Jesus Christ is sofucking expensive.
Vanessa (02:55):
Yeah, I agree.
And if that sounds like anepisode you wanna hear, DM us,
email us and be like, freakingdo it.
We'll probably do it anyway, butI, I just like hearing from you
Emily (03:06):
It's one of those, it's one of those where you're not,
you're not totally sure like howbeneficial it would be.
So it would help us if like youpressured us to do it.
So if you want us to reach out,
Vanessa (03:16):
definitely.
And I don't wanna spoilanything, but I just do wanna
vent about one thing and thenwe'll move on from this and
we'll talk about what thisepisode is actually about.
But probably my biggest issuewith inflation is the price of
the eggs.
And Emily as a vegan probably isless familiar with this, but
you've seen it in the news andthis.
(03:38):
So frustrating to me becauseeggs have always been a really
pure protein that was cheap andlike something that people could
count on as a cheap protein andthey're not cheap anymore.
And that is just reallyupsetting.
And I was telling someone theother day, when you check out at
(03:59):
the grocery store, a lot oftimes the.
Grocery store clerk teller,cashier, that's the word I'm
looking for.
Grocery store cashier.
They'll take a peek at your eggsand just make sure none of them
are broken.
And before, when eggs were likea couple dollars, I'd be like,
eh, I don't even really care ifthey're broke.
You know what I mean?
Like you lose one big deal.
(04:20):
And now I'm like, yeah, youbetter check those.
Like those are like a dollarreach.
Emily (04:25):
It's crazy.
I was literally, you know what'sso funny?
I don't think I've really everthought about the price of eggs,
but I, at a store today, I didbecause I was like looking at
the like vegan liquid egg and Iwas like, wow.
Like I never thought I'd, I'dsee the day where like these are
like slowly, steadily gettingcheaper than.
Like chicken eggs.
And that was so surprising to mebecause I think for a long time,
(04:48):
like that's, it's been like veryout of reach.
And I don't think that's like agood commentary on like the
cheapness of like the veganproduct.
I think it's just like about howit's like insane that that other
cost has gone up so much.
So Yeah.
I mean, we, we definitely needto do like a little, a little
episode about.
Vanessa (05:05):
yeah.
And you should be buying if youcan, eggs from a farmer or
someone who sells eggs near youif you can.
So find your egg hookup becausethose people, they are slowly
catching up to inflation.
But my egg gal is still atthree.
Emily (05:21):
Wow,
Vanessa (05:22):
And I'm like, you need to raise your prices.
I almost gave her a five more.
It was her husband.
I almost gave them a five.
I was like, how much are theyagain?
I almost gave them a five, andhe was like, oh my God.
Like they're not that much.
Emily (05:34):
Wow.
That's crazy.
Yeah.
Find your like undergroundconnection, I guess.
Vanessa (05:38):
Yeah.
Emily (05:39):
And then our other quick note will be that our group
coach is starting next month.
It's all focused on intuitiveeating and hormone health, and
we would love to have you, westill have space, so let us know
if you're interested in that.
And we will have a nice chatwith you and see if we're a good
fit.
Vanessa (05:59):
Yeah, and when we say hormone health, I think
sometimes that confuses people alittle bit and I think we should
clarify is hormone health is somuch deeper than just hormones.
Like hormones are just signals.
If there's something going onwith your hormones, there's
something going on withsomething else in the body.
So that's what we're talkingabout.
(06:20):
We're talking about blood sugar,we're talking about the gut,
we're talking about stress.
So those are all big pillars inthe program.
So we are very excited to haveyou, like Emily said, reach out.
Let us know if you're not sure.
Have a little chat with us,we're happy to chat with you.
If it's not a good, like, ifit's not a good fit, we wanna
(06:41):
find that out.
So don't sit there and justwonder.
Emily (06:45):
Totally.
Absolutely.
Okay.
Should we talk about ourepisode, because I'm pretty
excited about this one.
Vanessa (06:51):
Yeah.
Yeah.
Let's.
Emily (06:55):
So today we're gonna talk about how to read a nutrition
label.
And this is something that is souniversally experienced by
everyone that literally anyonewill get benefits from this
episode.
I think it can be reallyconfusing and a lot of people
are kind of like looking at itin kind of an incorrect
(07:15):
lighting.
There's so many like differentthings to look at and I think
what I find is most helpful iskind of just going like line by
line and seeing like, okay, whatare you looking for in like each
like category?
So I mean, unless you're drivingor something like that, don't do
this.
But you could totally like get anutrition label out and look at
(07:36):
something and kind of look at italong with our episode.
And that might be helpful for.
Vanessa (07:41):
Yeah, that's a really good idea actually.
I think this is something likeEmily said, people are looking
at nutrition labels all the timeand there's a lot to look at
back there.
And depending on the product,you might be looking at
different things.
I know when I'm looking atcertain products, I am not
always focusing in on the samethings.
(08:02):
It depends what I'm looking forin the product itself.
Emily (08:05):
For sure.
Vanessa (08:06):
Yeah.
And before we do that, I, I needto bring up juice because this
is something that Craig, myhusband, always has this like
big shock factor if we're everat the grocery store together.
He loves juice and he, but he'llturn it around.
He'll look at the nutritionlabel.
And every time he freaks out,cause he goes, oh my gosh, it
(08:28):
has so much sugar.
And the thing is, if you'relooking at juice, expect a lot
of sugar.
If it's all fruit, it's gonna bea lot of sugar.
There's just no getting aroundthat.
If you are like looking at moreof a cold-pressed juice and you
want less sugar, it's gonna bemostly vegetables.
But if you're looking at a fruitjuice, it's gonna be a lot of
sugar and there's just no way toget around that.
(08:49):
So he's always like, oh my gosh,it's like 25 grams of sugar.
And I'm like, yeah, that, that'sit, babe.
Like, that's, that's what it'sgonna be.
That's, what it's gonna be forjuice.
Now if you do want juice, expecta lot of sugar, the next line is
gonna be added sugar.
And that's actually somethingthat they added like in the last
(09:11):
couple years that was not alwaysthere.
I loved that they added thatadded sugar.
Emily (09:16):
I will like.
And let me tell you too, I thinkthis was like at the end of
college for us.
So it was not in the last coupleyears.
It was like six years ago.
So I don't, I don't
Vanessa (09:24):
oh
Emily (09:25):
there, but like that was a,
Vanessa (09:28):
Time flying.
But college was just a coupleyears ago, Emily.
Yeah.
I don't know.
My crow's feet don't say that.
But anyway.
So the added sugar, great line,especially if you're looking at
something like.
There's going to be a lot ofsugar.
You can expect that.
(09:49):
But does it have added sugar?
And that might be something youcan decide.
Maybe you don't want the addedsugar and fair, but either way
you're looking at a fruit juicegonna be a lot of sugar.
Yes, it is sugar from fruit, butit is sugar.
Nonetheless, the less.
Emily (10:06):
And it's like, you can look at that too.
Like most juices will have nofiber in them.
And fiber's kind of like we'vetalked before, like slows that
intake of sugar.
And so I mean, you're, you'relooking at juice and this is why
I think it's just hilarious thatlike everybody thinks juice is
such this like, like,Unparalleled like healthy
product because I'm, I'm nottrying to like shame juice or
(10:26):
anything, but it's just like,it's not really true.
Like if you're, you are losingout on a lot of that fiber and
sometimes like, you know, maybeyou don't need like, you know,
30 ounces of green juice.
Like maybe you just, youliterally quite literally don't
need that much food.
But anyways so should we kind ofstart from the top of the
nutrition label?
Vanessa (10:46):
Yeah.
Are we, are we gonna look at theSilk Nutrition label and after,
the Silk, I think we should talkabout cereal.
Emily (10:56):
oh, a hundred percent.
Vanessa (10:57):
This this is just dedicated to Craig Shiff.
Emily (11:01):
He's gonna talk about cereal too.
Okay, great.
Love it.
So we'll leave like you knowwhat, I'll leave a little link
in our show notes to this labeltoo, if anyone's curious, but
we're just gonna kind of use itto go off of, and I always have
a lot of thoughts aboutnon-dairy milk anyway, so you'll
get to hear those too.
So when you're kind of lookingat the nutrition label, it's
gonna have your serving sizefirst, which is important.
And serving size is not like theamount that you're supposed to
(11:24):
eat.
I feel like that's like a bigmyth with it.
Like it's not saying like, oh,like you have to have this.
It's just like the comparableamount, like it doesn't really
have anything to do with like,this is the right correct value
for you.
And people are like shocked bythat,
Vanessa (11:40):
Yes, yes.
They have to have a metric toshow you like what is in this
product.
So it may be sort of ambiguous.
So that's the thing too, likepeople see chips and it's like
the serving size is five chips.
Well, that company also wants toput, like, they want their
product to seem low calorie andthings like that, because that's
(12:00):
what people look at.
They're gonna look at thecalories.
So yeah, they're gonna put five.
Is, you know, 20 calories andpeople are like, oh, great, this
is a low calorie food.
That doesn't mean you shouldonly eat five chips.
Who's gonna do that?
Emily (12:14):
right.
Yeah.
No one's gonna do that.
Or seven.
I feel like I see seven shipslot and I'm like, what the hell
is doing
Vanessa (12:20):
I, I feel like they're probably like seven is a little
closer to 10.
Like they might feel we'rethrowing on a phone a little
bit.
Emily (12:28):
Right.
So as you kind of go down thelabel, you're gonna see like
total fat.
You're gonna see percentages ofdaily values.
Those are usually calculated on.
Wait, fuck, it's two thou, it's2000 calories.
Right.
Vanessa (12:44):
Yeah, I think typically they do it on 2000.
Emily (12:49):
Okay.
Let me just, let me just re-saythat.
So you're gonna see your dailyvalue percentage on the right
hand side, and that's gonna belike, what percent of your
calories for the day should comefrom that, right?
So like they're usually doing itoff of 2000 calories, just a
nice midpoint.
Your calories are gonna range.
It's gonna be really different.
(13:09):
So it wouldn't be something thatlike you're looking at like, oh
my gosh, okay, well I had 6% ofmy fat in this label and then I
had 20% here.
It's just kind of a generalguideline to let you know like,
okay, these are the componentsof the food.
You know, and then as you're,you're going down, you're gonna
see different types of fat.
You might see saturated fat.
That's one that you hear about alot with cholesterol.
(13:30):
And so sometimes people withhigher cholesterol, you're
limiting saturated fats, anysort of elevated cardiac lab.
Type situation.
You might wanna be looking extracarefully at that.
And some of them will list otherdifferent types of fat too.
Like the silk soy milk doesthat, but I don't think all of
them do.
Usually it's just like total fatand saturated.
Vanessa (13:52):
So as far as when we look at like saturated fat,
trans fat, polyunsaturated,polyunsaturated fat and
monounsaturated fat.
So the unsaturated fats aregonna be like the fats that are
room temperature.
So you're looking at like oliveoil, your oils saturated fat is
similar to butter.
So anything that's gonna, orlike lard that's gonna harden at
(14:13):
room temperature.
Emily (14:15):
oil.
Vanessa (14:16):
Coconut oil.
Yes.
One that gets left out a lot.
Because people typically thinkof coconut oil as a health food.
And I'm not saying that it'snot.
But Emily's gonna have a lot tosay on this.
I know she is.
Emily (14:29):
No, I'm, so, I'm excited to talk about that.
But also I remember, do youremember in undergrad when we
were in medical nutritiontherapy and one of our
classmates who's a listener,brought in like their can of
coconut milk to show us like howmuch saturated fat was in it.
And we were all like, whoa.
Like this is crazy.
Like we were just learning aboutit and I remember our professor
(14:49):
was like, yeah, guys, like it'scrazy.
Like how.
Saturated fat is in coconut andlike people just don't talk
about it yet.
People just go on and on aboutthe saturated fat and like beef
or something.
It's just, it's so hilarious tome.
And like, I think it's just sortof potentially because of like
vegan propaganda.
But like it's just, yeah, it'sso funny.
(15:10):
Coconut oil is totally saturatedfat.
And like, if you're havingcardiac labs that are elevated,
like cholesterol ortriglycerides, like you
definitely wanna look at.
Vanessa (15:21):
Mm-hmm.
Yeah.
So as far as if you're lookingat a label, so saturated fats is
something that is definitelyokay to assu consume.
But you want it to be at amoderate or lower amount.
You want most of your fats tocome from an unsaturated fat and
(15:41):
then trans fat.
I mean, really you can avoid,like, we don't need trans fats.
There's really nothing goodabout
Emily (15:48):
And there's not very many products that have them.
It's more like a processingthing and that it's definitely
kind of going, going out ofstyle.
So
Vanessa (15:56):
yeah, yeah.
It's, yeah.
I feel like people know thattrans fats are not it.
So yeah, you really don't knowthat need, or, and if it does
have trans fat, like what is,what is it?
Like, do you wanna eat that?
Emily (16:11):
It's, it's, it's so uncommon that like it's very,
yeah, it's, it's very, you willnot be seeing it very often and
I think there was enoughvilifying done of it that like
people are scared to like put iton their label and be like,
yeah, we have this,
Vanessa (16:25):
Right.
And it's crazy.
You, you change a quick bond andit becomes a whole different
fat.
I mean, we, we won't make thischemistry class, but it's kind
Emily (16:33):
Yeah, it'll get too boring, but yeah.
And then you're gonna see sodiumafter that.
Vanessa (16:38):
You skipped cholesterol.
Emily (16:40):
well, because cholesterol, they don't usually
this is, this is more veganpropaganda.
Like that's really what it's,cuz they wanna say it's zero.
Like, okay, this is turning intolike a vegan hate episode.
Vanessa (16:51):
No, no, but I just think we should mention this for
cholesterol because this wasalso something for years that
was a misconception, is thatdietary cholesterol was like
equaled, like if you ate moredietary cholesterol, your
cholesterol would go up.
That's not true.
So, Dietary cholesterol does notaffect your cholesterol numbers
Emily (17:16):
So now moving down to sodium, this is another kind of
cardiac related lab.
Or it can be rather and salt Ifeel like also gets kind of a
bad wrap, even though like weneed salt.
Like that's, it's an essentialpart of our diets.
I think just kind of looking atthe sort of amount that's of
salt that's in it.
Like I have a patient right nowwho like, They have higher blood
(17:40):
pressure, higher cholesterol,and they're like, why does every
protein shake have so muchsodium in them?
And I'm like, oh, that's weird.
I'm like, looking down.
I'm like, yeah.
Like they really do, like everysingle one has like a, a pretty
like high amount of sodium.
Vanessa (17:54):
I actually did not realize there was a lot of
sodium and a lot of proteinpowder.
Is this protein powders orprotein shakes?
Emily (18:01):
Kind of both, but mostly protein shakes.
My theory was just like, it'slike either like some
electrolyte replacement as well.
If it's like a post-workoutthing or my theory was like to
make it taste good because likethey kind of don't taste good
like otherwise.
Vanessa (18:19):
Honestly, my theory was the same exact thing.
Like those two things Exactly.
Is that
Emily (18:23):
perfect.
Well, that must be
Vanessa (18:25):
if, yeah.
If the product is beingformulated.
For, and I think a lot ofprotein shakes are formulated,
like with the thought ofsomeone's using it, like either
pre or post-workout.
Yeah, adding that as anelectrolyte or like you said,
making it taste better.
Salt is, I mean, if you don'tknow about salt, watch the
(18:45):
documentary salt, what is it?
Salt acid fat.
Heat, heat,
Emily (18:51):
yeah, yeah, yeah, yeah.
Wow.
You got that
Vanessa (18:53):
in that
Emily (18:54):
No, that was, no, that, I think that is right.
It's definitely like, I thinkit's just what I really want
people to take away from this islike, you need salt.
It's okay if something has saltin it, you know, you're gonna
wanna stay around like 2000milligrams a day.
But it's not something to besuper worried about.
If you're not like seeing thoseelevated cardiac labs in your
blood work you know, it's, it'ssomething that's important.
(19:16):
Don't stress too much about thesodium.
Vanessa (19:19):
Yeah, and like just a, a note for salt too is if I'm
working with a client that islike burnt out or something like
that, I'm like having them.
Put salt into a drink and drinkit.
Because if you're burnt out, youare burning through a lot of
electrolytes.
So that's just a quick plug forsalt because it's always painted
(19:40):
in such a negative light.
Typically and people are kind ofscared of it.
It's not something to be scaredof.
Yes, you don't want to just belike consuming wild amounts for
no reason, but it's notsomething that you can't.
Most importantly, it makesthings taste better.
Emily (19:58):
Absolutely.
Like if you're willing to like,okay, like, like you're more
likely to eat vegetables if theyhave like some sort of salt or
like seasoning or whatever onthem.
Like, great, like we're happyabout that.
It's just gonna be a totallyindividual situation for you to
ideally discuss with thedietician.
Vanessa (20:12):
Yeah.
If you're asking me to eat aroasted vegetable without salt
on it, like No thanks.
Emily (20:18):
Yeah, I, yeah.
That is not happening, but I'msure a lot of people are trying
to do that.
And next we're gonna have ourtotal carbohydrates, which I
feel like Vanessa is good atexplaining this part and how
that breaks down into like fiberand all of that.
So I'll let you take this.
Vanessa (20:33):
Yeah, so when you're looking at total carbs one, so
when we're looking at the silkit's nine grams of total carbs
and that is, A pretty lowamount, but it also doesn't tell
the whole story, right?
So fiber, as we mentioned, is abig part of that.
It's gonna slow down the releaseof the, you know, sugar into
(20:57):
your system.
So we're looking at how muchfiber there is in there, and
then it's gonna show sugars aswell.
And then included sugars.
So for this particular label, ithas two grams of fiber, six
grams of sugars, and five ofthose grams of sugars are added
sugars.
So basically what this tells meis, I mean, one five grams of
(21:20):
sugar, not that much.
There's a little bit of fiberand there's not that much carb
overall.
So this would not be a high car.
Or like something I worry aboutspiking my blood sugar.
It also has some protein whichwe'll get to later.
So if I'm looking at thatportion of it, not that big of a
deal, but if we were looking atsomething that's higher carb,
(21:43):
that's what I'm gonna look alittle bit harder at one, I'm
gonna look at those includedsugars a little harder, like if,
Emily (21:51):
Added, wait, wait.
Vanessa (21:52):
sugar in here?
Emily (21:53):
you keep saying included sugar, but it's added sugar.
Vanessa (21:56):
Yeah.
I, it's because this
Emily (21:58):
You're seeing Cause it says includes Yeah, I
Vanessa (22:01):
and I just can't get past it.
Yes.
Added sugar.
So I'm looking at that addedsugar a little bit harder the
more that car total carb goesup.
Cause I wanna know what's.
Making up that total carb, is itlike a whole grain?
And if it's a whole grain, thatdietary fiber should be quite a
bit higher too.
So you're looking at all of thatin conjunction.
(22:22):
So I don't want you to ever lookat a nutrition label and think
it has 35 grams of carbs.
No way.
Okay.
Well what are those 35 grams of
Emily (22:34):
Also that was like that, that loud, that loud noise that
you just heard is Vanessa likejust being super passionate,
like about it and like bangingaround.
So there you go.
Vanessa (22:45):
Yeah, I know maybe like an auto audio medium isn't the
best for me.
Emily (22:50):
A little late to be discovering
Vanessa (22:52):
yeah, we make it work, but yeah, so you're looking a
little bit harder at that addedsugar number.
We're gonna talk about carbswhen we talk about cereal in
just a minute here.
So let's say something has 35grams of carbs, which.
You know, originally you'rethinking immediately my head
goes to like, that's just overtwo exchanges.
Emily (23:15):
Like that's not that much.
Vanessa (23:17):
It's not that much.
So it's not a crazy amount.
It's like a meal level amount ifit has felt 30 ish carbs.
But is it all carbs?
Is it all sugar?
Like is it just added sugar?
Okay.
Like,
Emily (23:33):
That's
Vanessa (23:33):
Yeah, I don't know that's gonna be different.
Or is it 35 grams of carbs andit has 10 grams of fiber?
Those are two completelydifferent products, like wildly
different.
Emily (23:47):
And what's I think is like important to the consumers,
like you're gonna use thosefoods in different ways.
Like number one, if that's, ifall of those carbohydrates are
sugar, it might be a dessert.
Okay.
I'm not surprised at that.
Like, that makes sense.
You know, if it's something thatlike, when you're looking at,
you're thinking, okay, like ifit has added sugars or if it's
just low in fiber, that's gonnabe quick energy.
(24:09):
Like that's gonna gimme a lot.
Like you'll see that on like apre-workout or like something,
or like those gels that.
Feet when you're running a longtime or whatever, like, like
those types of things.
Like you're gonna see clearsugar because it's energy and
you need energy to burn.
Like it makes sense, right?
Or if people have low bloodsugar, you don't want something
with fiber right away.
Like you need to like pull thatblood sugar back up.
(24:31):
So a spike sometimes is great,like you're using that for that.
But other times, okay, you wantlong sustained energy, fiber's
gonna be a little bit more ofyour friend there.
Vanessa (24:40):
Mm-hmm.
Yeah.
This is exactly why we tell likediabetics to keep juice in their
fridge all the time.
Because if they have a low bloodsugar, which obviously if you're
not diabetic, this, you're notlike getting a low blood sugar
to a dangerous amount like theywould, but if they have a low
blood sugar, we wanna spike thatas quick as possible.
(25:00):
And what can we do that with?
A pure carb?
We want no fiber in that.
None.
Emily (25:05):
It just goes to show that like there's literally reasons
for everyone to do differentthings, and so like you could
never say like, oh, if there'sno fiber in it, it's just so
bad.
Like you just couldn't, you justcan't.
So I think this is like thenuance that we can give you in
this medium of a generalizedpodcast.
Vanessa (25:22):
Mm-hmm.
And actually maybe I'll talkabout cereal right now since
we're talking about carb.
Anyway so here's where Craigcomes back into play.
So, Craig loves cereal.
Craig loves having a bowl ofcereal at night, and he is
sitting very close to me so hecan hear he can hear me talking
about him.
When you're looking at buyingcereal, cereal is one of those
(25:45):
things that typically sugar, itcan have a lot of added sugar,
so it's kinda something youwanna watch out for.
Obviously it's gonna be a littlebit higher in carb.
It's not atypical for a cerealto have about 10 grams of added
sugars.
And for a lot of people,especially Craig, I feel like
(26:07):
he's gonna be really mad that Icontinue to say his name.
Like he's eating, he's notnecessarily eating the cereal
for like extra nourishment.
It's for like, enjoy.
Maybe sometimes it's cuz he ishungry, but like he enjoys
eating cereal.
So you want it to taste goodtoo.
And that probably means it'sgonna have some added sugar.
(26:28):
So when I'm looking at thesedifferent labels in the grocery
store, I'm thinking, okay, allof these are going to have some
added sugar, probably about 10grams ish.
So how much fiber do they.
And then how I'm picking betweenthem is what has the most fiber,
(26:51):
because I'm looking forsomething that's not going to be
like a complete blood sugarspike and isn't gonna leave him
feeling like crappy after he hashis bowl of sugar cereal after
his, he has his bowl of cereal.
But it's still gonna taste good.
So yes, it's gonna have addedsugar, but I wanted to have
some.
(27:11):
And I also wanted to maybe havea little bit of protein.
Emily (27:14):
And I think what you're saying too is it's like looking
at a label not to be like, okay,this is rigidly, like how much
sugar I can have.
Like I can, you know, only havelike 50 grams of added sugar a
day.
That's like what they calculatethe percentage with and stuff.
It's not really like that, it'sjust like, where do you wanna
spend it?
Like my patient with the sodiumfilled protein drinks, this
(27:36):
person would way rather havesodium on like French.
Like they would way rather havelike spend their sodium
elsewhere because to them, likeit's not making that big of a
difference in the taste ofsomething otherwise.
Or like, oh, there might be aprotein powder that has less
sodium.
Great.
Then they can have that becauseit's not like they're getting
the satisfaction that comes withit through that.
Right.
Like for me, I'm not a bigcereal person, so like when I'm
(27:59):
looking at cereal, I'm thinkinglike, okay, it has to be high
protein.
It has to be lower in sugarbecause like, I'm not having it
because I like.
Like, I'm just having it as likea pure utility food.
So my approach is just gonna betotally different because like,
I'm not having it like in a, Imean, it's a pleasant way I'm
eating.
It's fine, but it's not gonna belike my favorite meal.
(28:19):
It's a desperation meal for me.
So like, personally, like that'swhat I would look like.
It's gonna always be differentcuz your use case is gonna be
different and each and everysingle person.
So I love, I like that example.
Vanessa (28:31):
Yeah, and it's something too that like, if it's
between something that has 10grams of added sugar and no
fiber and 12 grams of addedsugar, but four grams of fiber,
I'm getting the one that hassome fiber in it.
Like, even though it's a littlebit more sugar, I'm, I'm
choosing one that has some fiberin it.
So it is nuanced.
(28:51):
It is like we can't give youcutoff numbers.
Emily (28:55):
And then lastly, you're going to see the protein value
at the end of your nutritionlabel good rule of thumb could
be like about 20 grams ofprotein for your meal.
So for example, the silk soymilk has eight grams of protein,
which I love because not allnon-dairy milks have this much
protein.
Um, So, soy milk is definitely agreat choice for you if you are
(29:18):
vegetarian or vegan and you'relooking for a little bit of
extra protein.
Vanessa (29:23):
Yeah, I feel like that's probably the most
insidious thing about Non-dairymilks is that, you know, people
are really, again, they'relooking at calories only and
they're seeing a really lowcalorie option.
Maybe for something like almondmilk or something like that, and
that.
Is fine, but again, it's notgonna have like, it's low
(29:47):
calorie cuz it doesn't reallyhave anything in it.
And if you're eating a moresugary cereal, you would want to
be eating it ideally with ahigher protein milk.
So if you're eating it withalmond milk, It's again,
something where we think withblood sugar, you're getting a
(30:10):
bigger spike because you'reconsuming less protein.
Emily (30:15):
Definitely.
I think that's like, that's agood rule of thumb to really try
to be looking for that protein.
Like if something's a little bithigher in protein, like that's,
that's gonna be great.
And then kind of moving down tothe bottom is they're talking
about different kinds ofnutrients and different labels
will have different nutrients onthem.
Some labels like to brag, likeif they have a lot of a certain
specific one, they wanna put iton there and show you that.
(30:38):
And it's really important too.
You know, this one, thisnon-dairy milk is like amazing.
I just can't sing Soy milkspraises enough because it has
30% of your daily calcium in it.
And that's, that's a really goodnumber and as well as 15% of
vitamin D.
But you're gonna see differentnutrients labeled on different
products and they're justincluding the ones that they
(31:00):
deem to be most pertinent foryou.
Vanessa (31:04):
Um, B12 is also popping on here.
I did not realize that soy milkhad so much B12 or at least
silk.
That's really cool too.
And something that I, you know,obviously they are marketing
that, you know, especially ifthey're looking for vegans or
vegetarians, B12 is reallyimportant especially for that
(31:27):
sub-sector.
So that's that's great that,that has some extra there.
Emily (31:32):
Totally.
So we kind of just took youthrough the nutrition label and
how we usually go about readingit.
One thing that I just wannatouch on is there's something
else called nutrient contentclaims.
And these are regulated by the FD A and there's different sort
of there's nutrient contentclaims and a health claim.
And.
(31:53):
There's a lot of regulationaround these because you really
wanna make sure that consumersare getting accurate information
on their food.
So like, you know, for example,when it comes to calories, it
would be like low calorie.
Okay?
That means there's a standardfor that.
They're not just making that up.
It has to be 40 calories orless.
It might be reduced calorie orreduced sugar.
(32:13):
It means it has less than 25%.
At least 25% less than theoriginal comparable product.
So that kind of goes all downthe line for like low fat,
reduced fat, all of thosethings.
And it with sodium, like there'sdifferent standards for that,
whether it can be a low sodiumfood or not.
Just an easier way for people tobe like, okay, like if you have
(32:34):
cardiac lab elevations, then youneed something that says low
sodium.
So you might see these types ofclaims on foods and just know,
like they're not just pulling itout of thin air, but there's
definitely a lot of claims thatthey are pulling out of thin
air, like a super food or, youknow, like wellness boosting,
like anything that doesn't havelike a literal, like very
(32:54):
scientific term behind it.
It's, it's questionable for surewhether that's something that
they can fully make that claim.
Vanessa (33:03):
Yeah, there, honestly, there's a ton of those.
A lot of times it's likepromotes.
Like it starts with promotesblank, and that doesn't
necessarily have to be backed upby anything.
I would hope that most times,like they have something behind
you know, them saying that, likethere's a certain ingredient in
(33:23):
there, something like that.
But promotes is a, is a big one.
Emily (33:28):
What I see so much of, and what makes me think,
especially after like, honestlyjust doing the podcast is it's
like, okay, like matcha, itmight promote this.
But you having this product oncea week isn't going to move the
needle.
Like, so I think it's justrecently really to think about.
Like when you see somethinglike, I don't know, all I can
think about is bone broth rightnow.
I don't know, like, oh, Provopromotes like collagen
(33:49):
production or I don't know,whatever they fuck they wanna
say on those.
It's like, okay, sure.
But having it once a week, doesit do that?
Like, I don't know.
And, and so the, the like,Specificity on those is like
kind of your first clue to belike a little bit suspicious.
Like it might have something todo with it, but it's not gonna
like cure your whole life andchange, you know, your skinny
(34:10):
elasticity and all of thosethings.
Like, it's just, you just reallyhave to kind of look at it
critically and be like, okay, ifthis isn't something about a
macronutrient, like fat, carbsand protein, if it's not
something that says like, youknow, something very
specifically like CU Hearthealthy or something like that
like those things all have sortof, Regulations and guidelines,
but the random sort of thingscan be very confusing for
(34:34):
people.
And there are no, there's nosuch definition for a superfood.
I just wanna say that.
Vanessa (34:41):
Also circling back to our beginning conversation about
the cost of groceries.
Can we talk about the, well,Emily is not gonna be familiar
with this, but the cost of bonebroth is also wild to me because
bone broth is a very simple.
Like inexpensive thing that youcould make at home,
Emily (35:02):
You know, like who you have to thank for that though.
Vanessa (35:05):
Yeah, I do.
I sure do.
Does anybody know?
We'll give you a minute.
It starts with a g
Emily (35:13):
Yeah.
We need like a, like timerticking down like type
Vanessa (35:16):
though.
Okay.
We're gonna, we're gonna wrapthis up because it's going way
too long and it's past mybedtime to be quite honest.
But I just gotta say real quick,Gwenny pe coming back into the
conversation.
Our friend Gweneth pk, did yousee her court case?
Emily (35:38):
oh, I've seen like a lot of random footage and pictures
of her and Yes, totally.
I've, I've seen a bit ofcontent.
Vanessa (35:46):
So if you're unfamiliar, apparently
allegedly.
Gwenny P was skiing and she hitsome guy and like gave him a
concussion.
I, I'm, I'm not laughing aboutthe concussion, I'm laughing
about what's to come after this,but gave him an, a concussion
apparently, like it was reallyhard on him, like he couldn't
(36:07):
work anymore.
Who knows?
I'm sure like maybe it was blownout of proportion.
Maybe not.
He said his girlfriend broke upwith him because it like changed
his personality again, if it wasto
Emily (36:17):
Oh
Vanessa (36:17):
extent, who, who?
Like, maybe he's lying, maybehe's not, who knows?
Emily (36:22):
The court of law will decide for us.
Vanessa (36:25):
I, what I saw is that, so apparently Gwyneth smashed
into this man and then like heis like laying on the ski hill
concussed.
But then she was like asked herski instructor to check on him
because she had to go have lunchwith her family.
And people had so much to sayabout that cause they were like,
(36:48):
she doesn't eat.
Emily (36:50):
Yeah.
Like, yeah, like, was that anexcuse?
Like she doesn't really eatlunch.
Oh my
Vanessa (36:55):
right.
And then just one more thingabout this.
So then there's footage of hersitting in the stands and
there's like a lawyerquestioning her and they ask her
if any damages were caused toher from this accident.
Them, she looks dead ass up atthis lawyer and goes.
(37:20):
I, I lost a full day of skiing
Emily (37:26):
What?
Vanessa (37:30):
ruined.
Emily (37:31):
He's like, but like, sorry, you missed your day on
the slopes.
Wow.
She needs some good PR team.
She needs like a little crisismanagement or something, because
between the like IV andeverything that we talked about
last week with her, she's just,it's, it's hard
Vanessa (37:48):
it's it's bringing her more fame.
Like look it, we're talkingabout it, we're broadcasting
this, and like people are gonnalook at that up.
Yeah.
So, I mean, good for her.
Emily (37:57):
We're part of the problem.
We're part of the problem.
we
Vanessa (38:00):
we are, but anyway.
Emily (38:03):
Hopefully you learned a lot about nutrition labels and
you will be able to look atthings with a little bit more
knowledge and nuance
Vanessa (38:15):
And we will be back hopefully every other week.
More topics like this or topicsthat you send to us.
We just got a request for foodaddiction, so that may be coming
soon.
Um, and stay tuned for more fromus.
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