“Food Facts” You’ve Heard But Aren’t True
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About the Show
On this episode, Chuck Gaidica is joined by Shanthi Appelö, registered dietitian for Blue Cross Blue Shield of Michigan. Together, they explore misconceptions about food that some may think are fact but are actually myths.
In this episode of A Healthier Michigan Podcast, we explore:
- Why false ideas about food continue to pop up and gain popularity.
- A list of food myths
- What are the best resources to find trustworthy information about food and nutrition.
Transcript
Chuck Gaidica:
Today’s world misinformation touches everything, even our food. This is a Healthier Michigan Podcast, episode 136. And coming up, we explore food facts that you’ve heard that aren’t true. Welcome to a Healthier Michigan Podcast. This is a podcast that’s dedicated to navigating how we can improve our health and well-being through small, healthy habits we can all start implementing right now.
I’m your host, Chuck Gaidica. Every other week we sit down with a certified expert to discuss topics that cover nutrition, fitness, and a whole lot more. And on this episode, we’re diving into commonly believed food facts that are actually myths. How did we get these things in our mind? We’ll be sure to uncover the truth with some of these food facts along the way as well. With us is registered dietician for Blue Cross Blue Shield of Michigan, Shanthi Appelö. Good to see you, Shanthi.
Today’s world misinformation touches everything, even our food. This is a Healthier Michigan Podcast, episode 136. And coming up, we explore food facts that you’ve heard that aren’t true. Welcome to a Healthier Michigan Podcast. This is a podcast that’s dedicated to navigating how we can improve our health and well-being through small, healthy habits we can all start implementing right now.
I’m your host, Chuck Gaidica. Every other week we sit down with a certified expert to discuss topics that cover nutrition, fitness, and a whole lot more. And on this episode, we’re diving into commonly believed food facts that are actually myths. How did we get these things in our mind? We’ll be sure to uncover the truth with some of these food facts along the way as well. With us is registered dietician for Blue Cross Blue Shield of Michigan, Shanthi Appelö. Good to see you, Shanthi.
Shanthi Appelö:
Good to see you.
Good to see you.
Chuck Gaidica:
Yeah, thanks a lot. So this is really interesting. We may have had misconceptions about some kind of food our entire lives, from childhood, or we were told by our parents, maybe even our grandparents. Sometimes this is something that was given to us on purpose maybe: “We don’t want you to eat a lot of that, so we’ll tell you it’s bad for you.” But the misleading headlines and the hearsay and the gossip papers as we check out of the grocery store, they’re filled with all kinds of misinformation.
This is not exclusive to just Hollywood stars, etcetera. A lot of this is stuff that’s related to health. Health myths, things that are thrown at us that we get stuck with. So I guess we think it’s important that we break free from some of those myths and traditions that maybe aren’t even true. They’re not even rooted in reality. So, for those of us who are following a lifestyle change, used to be called dieting. For some of us, we’re just watching what we eat. Let’s dig into this, Shanthi. It’s essential that we know what’s up, what’s true, what’s false, and where you stand on some of this. So we’ll try to zero right in on some of these as well. Is that okay?
Yeah, thanks a lot. So this is really interesting. We may have had misconceptions about some kind of food our entire lives, from childhood, or we were told by our parents, maybe even our grandparents. Sometimes this is something that was given to us on purpose maybe: “We don’t want you to eat a lot of that, so we’ll tell you it’s bad for you.” But the misleading headlines and the hearsay and the gossip papers as we check out of the grocery store, they’re filled with all kinds of misinformation.
This is not exclusive to just Hollywood stars, etcetera. A lot of this is stuff that’s related to health. Health myths, things that are thrown at us that we get stuck with. So I guess we think it’s important that we break free from some of those myths and traditions that maybe aren’t even true. They’re not even rooted in reality. So, for those of us who are following a lifestyle change, used to be called dieting. For some of us, we’re just watching what we eat. Let’s dig into this, Shanthi. It’s essential that we know what’s up, what’s true, what’s false, and where you stand on some of this. So we’ll try to zero right in on some of these as well. Is that okay?
Shanthi Appelö:
Yeah. And I think, Chuck, some of the reasons that these are so popular is that, to be honest, nutrition science is not sexy. There’s nothing exciting about nutrition science. There’s never a study that comes out that you’re like, “Oh wow, celery is now the answer.” But we want to believe that. It’s so easy to place blame on a single food that is the culprit to our problems. For example, gluten. Is gluten the bad guy? Oh, it is. So this is a really easy solution because I can just cut this one thing out. We also love the idea of one thing that can make us healthier, like celery juice or drinking green algae or whatever it is. We want these simple solutions. It’s more attractive than hearing the good old “have five fruits and vegetables a day,” right?
Yeah. And I think, Chuck, some of the reasons that these are so popular is that, to be honest, nutrition science is not sexy. There’s nothing exciting about nutrition science. There’s never a study that comes out that you’re like, “Oh wow, celery is now the answer.” But we want to believe that. It’s so easy to place blame on a single food that is the culprit to our problems. For example, gluten. Is gluten the bad guy? Oh, it is. So this is a really easy solution because I can just cut this one thing out. We also love the idea of one thing that can make us healthier, like celery juice or drinking green algae or whatever it is. We want these simple solutions. It’s more attractive than hearing the good old “have five fruits and vegetables a day,” right?
Chuck Gaidica:
Well, and you know what’s interesting, I’ve never thought of it the way you started off the conversation here about it’s just not attractive. Celery isn’t sexy, but yet it’s the before and after pictures. They try to make it attractive. And then they bury the headline after you see pictures like, “Oh man, yeah, I’d love to look like that guy who’s all muscle-bound if I just drank celery juice.”
Well, and you know what’s interesting, I’ve never thought of it the way you started off the conversation here about it’s just not attractive. Celery isn’t sexy, but yet it’s the before and after pictures. They try to make it attractive. And then they bury the headline after you see pictures like, “Oh man, yeah, I’d love to look like that guy who’s all muscle-bound if I just drank celery juice.”
Shanthi Appelö:
And if we think about some of these before and afters too, people have something to sell. Part of our brain oftentimes knows that there’s no logic to why this would work, but we want to believe it because we want the quick before and after.
And if we think about some of these before and afters too, people have something to sell. Part of our brain oftentimes knows that there’s no logic to why this would work, but we want to believe it because we want the quick before and after.
Chuck Gaidica:
Is that one of the main reasons that these ideas are so popular? It’s the quick fix, the magic bullet idea?
Is that one of the main reasons that these ideas are so popular? It’s the quick fix, the magic bullet idea?
Shanthi Appelö:
Yeah. And that’s why keywords like “the secret your doctor doesn’t want you to know,” I promise you, your doctor wants you to know all the good stuff.
Yeah. And that’s why keywords like “the secret your doctor doesn’t want you to know,” I promise you, your doctor wants you to know all the good stuff.
Chuck Gaidica:
Yeah. Just ask the doctor, right?
Yeah. Just ask the doctor, right?
Shanthi Appelö:
Yeah.
Yeah.
Chuck Gaidica:
That’s probably a good idea. You don’t have to wait a whole year for a wellness check. Just check in with your doctor. All right, so let’s get to some of the myths. A lot of these will fly in the face of some people who may be listening who have a specific lifestyle change. This first one is that all carbs are bad for you.
That’s probably a good idea. You don’t have to wait a whole year for a wellness check. Just check in with your doctor. All right, so let’s get to some of the myths. A lot of these will fly in the face of some people who may be listening who have a specific lifestyle change. This first one is that all carbs are bad for you.
Shanthi Appelö:
There are three different types of carbs. There are sugars, these are things like fructose, lactose, sucrose, and they’re made up of either one or two molecules. You’re going to find them in milk, for example, lactose. You’re going to find fructose in fruit, and table sugar is sucrose, which is made up of two different molecules. That being said, those very simplified sugars generally aren’t very healthy, right?
We have starches, they’re more complex. These sometimes get a bad rap. And then there’s fiber. So they’re all these different types of carbohydrates. It’s really hard to group them all into one. There are ones with better quality, lower quality, but all in all, I think one of the reasons that carbs do get a bad rap is that low-carb diets are incredibly effective and generally, people drop weight very fast. That’s because whenever you’re eating less carbohydrates, you’re depleting your storage of carbohydrates in your body called glycogen. That’s bound to a lot of water. So you’re shedding water in the beginning and you’re feeling a lot better because you don’t feel as bloated and things like that. But in reality, there are so many good health components to carbohydrates. Our brain wants us to eat carbohydrates so that it can be broken down into glucose and used for fuel. Our bodies, when we’re exercising, when we’re moving around, it wants to use carbohydrates. So a lot of these carbohydrate foods have so many good nutrients: beans, vegetables, whole grains. There’s so many great ones. And ugh, I hate this myth.
There are three different types of carbs. There are sugars, these are things like fructose, lactose, sucrose, and they’re made up of either one or two molecules. You’re going to find them in milk, for example, lactose. You’re going to find fructose in fruit, and table sugar is sucrose, which is made up of two different molecules. That being said, those very simplified sugars generally aren’t very healthy, right?
We have starches, they’re more complex. These sometimes get a bad rap. And then there’s fiber. So they’re all these different types of carbohydrates. It’s really hard to group them all into one. There are ones with better quality, lower quality, but all in all, I think one of the reasons that carbs do get a bad rap is that low-carb diets are incredibly effective and generally, people drop weight very fast. That’s because whenever you’re eating less carbohydrates, you’re depleting your storage of carbohydrates in your body called glycogen. That’s bound to a lot of water. So you’re shedding water in the beginning and you’re feeling a lot better because you don’t feel as bloated and things like that. But in reality, there are so many good health components to carbohydrates. Our brain wants us to eat carbohydrates so that it can be broken down into glucose and used for fuel. Our bodies, when we’re exercising, when we’re moving around, it wants to use carbohydrates. So a lot of these carbohydrate foods have so many good nutrients: beans, vegetables, whole grains. There’s so many great ones. And ugh, I hate this myth.
Chuck Gaidica:
Well, for a while I used to look at a banana and think it was an evil thing. I used to think, oh my gosh, it’s just filled with sugar and blah, blah, blah. I eat a banana nearly every day. I tend to lean toward whole foods and veggies and fruits, although I’m not opposed to meat, but I tend to lean that way in the things that I eat. I eat so many kinds of carbs. If I were to look at my total for the day, I’m over a hundred grams. I’m not saying I’m dropping weight like crazy, but it’s certainly not a problem. And I think that’s been a thing that I had to adjust in my mind is to get past that myth because the banana’s got nutrients, it’s got fiber, it’s got everything.
Well, for a while I used to look at a banana and think it was an evil thing. I used to think, oh my gosh, it’s just filled with sugar and blah, blah, blah. I eat a banana nearly every day. I tend to lean toward whole foods and veggies and fruits, although I’m not opposed to meat, but I tend to lean that way in the things that I eat. I eat so many kinds of carbs. If I were to look at my total for the day, I’m over a hundred grams. I’m not saying I’m dropping weight like crazy, but it’s certainly not a problem. And I think that’s been a thing that I had to adjust in my mind is to get past that myth because the banana’s got nutrients, it’s got fiber, it’s got everything.
Shanthi Appelö:
Yeah. You’re almost convincing yourself that some slices of salami is better than a banana because one doesn’t have carbs and the other does, right?
Yeah. You’re almost convincing yourself that some slices of salami is better than a banana because one doesn’t have carbs and the other does, right?
Chuck Gaidica:
Were you peeking in my kitchen? No, honestly, I went through that and it was a bit of a phase. I know people who have been extraordinarily successful low-carb, and they’ve been able to stick with it or use intermittent fasting, God love them. But I think for most of the people, and it’s anecdotal, I don’t have any research, most of the people that I know that have tried that and really skipped carbs altogether, short of a green bean here or there, not only has it not worked long term, the weight has come back.
Were you peeking in my kitchen? No, honestly, I went through that and it was a bit of a phase. I know people who have been extraordinarily successful low-carb, and they’ve been able to stick with it or use intermittent fasting, God love them. But I think for most of the people, and it’s anecdotal, I don’t have any research, most of the people that I know that have tried that and really skipped carbs altogether, short of a green bean here or there, not only has it not worked long term, the weight has come back.
Shanthi Appelö:
Yeah, weight has come back, and it often comes back in multitude, way more than you lost to begin with. And gosh, life just isn’t fun without carbs. That’s all I have to say about that.
Yeah, weight has come back, and it often comes back in multitude, way more than you lost to begin with. And gosh, life just isn’t fun without carbs. That’s all I have to say about that.
Chuck Gaidica:
I don’t know how I could get by with without bread. I honestly don’t.
I don’t know how I could get by with without bread. I honestly don’t.
Shanthi Appelö:
How do you go to Italy and you don’t eat pasta?
How do you go to Italy and you don’t eat pasta?
Chuck Gaidica:
Yeah, right. All right, well, here’s another one because this is another thing that winds up, depending on where you are on what kind of lifestyle change you’re after. All foods high in fat are unhealthy.
Yeah, right. All right, well, here’s another one because this is another thing that winds up, depending on where you are on what kind of lifestyle change you’re after. All foods high in fat are unhealthy.
Shanthi Appelö:
I think this one may be rooted in the ’80s, the ’90s, where low fat diets were very popular. Part of the reason for that is because low fat foods tends to have fewer calories than those with higher fat. And, of course, the fewer calories we eat, in theory, we’re going to lose weight. If you look at, for example, one gram of alcohol: that’s seven calories, one gram of protein and carbs, four calories, and then fat is nine. So they’re not just weighted equal in terms of calories. So that’s where that bad rap comes from. But as we’re learning more, we’re understanding that fatty foods can be so helpful. There are, of course, different types of fat. Again, like the carbohydrate conversation, there are those that are higher quality. Unsaturated fats and saturated fats are where we should probably start the conversation.
Saturated fats are those fats that are going to be solid at room temperature. So if you see a stick of butter, it’s at room temperature, it’s not going to be flowing anywhere versus olive oil. So those saturated fats, having too much of them just increases your risk for heart disease and generally just aren’t very good for you. But then there are these types of fats that are very promotive of heart health or promoting of heart health.
Fatty fish is one of them. They have these unsaturated fats, olive oil, avocados are 80% fat, and they’re an incredible food. They have so much fiber, 10 grams of fiber in a single avocado, and most Americans don’t get enough fiber. So there are all these great sources that are protective of so many different health problems that we should be eating these things. Fatty fish we should be eating twice a week.
The omega-3 that are found in fatty acids are protective against dementia and cognitive decline as we age. They’re protective against heart disease. And similarly, in nuts, they have omega-3s to offer, and they’re incredibly high in fat. They’re high in fiber as well. But the thing just to take note of when you’re consuming these high fat foods, is just a portion.
I think this one may be rooted in the ’80s, the ’90s, where low fat diets were very popular. Part of the reason for that is because low fat foods tends to have fewer calories than those with higher fat. And, of course, the fewer calories we eat, in theory, we’re going to lose weight. If you look at, for example, one gram of alcohol: that’s seven calories, one gram of protein and carbs, four calories, and then fat is nine. So they’re not just weighted equal in terms of calories. So that’s where that bad rap comes from. But as we’re learning more, we’re understanding that fatty foods can be so helpful. There are, of course, different types of fat. Again, like the carbohydrate conversation, there are those that are higher quality. Unsaturated fats and saturated fats are where we should probably start the conversation.
Saturated fats are those fats that are going to be solid at room temperature. So if you see a stick of butter, it’s at room temperature, it’s not going to be flowing anywhere versus olive oil. So those saturated fats, having too much of them just increases your risk for heart disease and generally just aren’t very good for you. But then there are these types of fats that are very promotive of heart health or promoting of heart health.
Fatty fish is one of them. They have these unsaturated fats, olive oil, avocados are 80% fat, and they’re an incredible food. They have so much fiber, 10 grams of fiber in a single avocado, and most Americans don’t get enough fiber. So there are all these great sources that are protective of so many different health problems that we should be eating these things. Fatty fish we should be eating twice a week.
The omega-3 that are found in fatty acids are protective against dementia and cognitive decline as we age. They’re protective against heart disease. And similarly, in nuts, they have omega-3s to offer, and they’re incredibly high in fat. They’re high in fiber as well. But the thing just to take note of when you’re consuming these high fat foods, is just a portion.
Chuck Gaidica:
And I think to your point about portion control, I do tend to track my food every day to keep myself, that’s my accountability partner, in my iPhone. Even this morning when I had a little butter on some toast, I tracked it. It’s a teaspoon. It’s real butter. It’s the real deal, but it’s not crazy. It was like 35 calories, and yes, there’s some fat to it, but I think, and you’ve said this so many different times in different episodes, it’s a moderation thing. If you’re going to have a little bit of nuts, don’t sit there during the Super Bowl and eat the entire bowl.
And I think to your point about portion control, I do tend to track my food every day to keep myself, that’s my accountability partner, in my iPhone. Even this morning when I had a little butter on some toast, I tracked it. It’s a teaspoon. It’s real butter. It’s the real deal, but it’s not crazy. It was like 35 calories, and yes, there’s some fat to it, but I think, and you’ve said this so many different times in different episodes, it’s a moderation thing. If you’re going to have a little bit of nuts, don’t sit there during the Super Bowl and eat the entire bowl.
Shanthi Appelö:
Exactly. And if you’re someone who you’re like, “Well, I just can’t control myself, there’s no way I can just have a handful of almonds.” There’s other ways to incorporate these healthy fats. Put them in a salad. Maybe that way you’re not going to over-consume them, right?
Exactly. And if you’re someone who you’re like, “Well, I just can’t control myself, there’s no way I can just have a handful of almonds.” There’s other ways to incorporate these healthy fats. Put them in a salad. Maybe that way you’re not going to over-consume them, right?
Chuck Gaidica:
Oh, yeah.
Oh, yeah.
Shanthi Appelö:
Or get your healthy fats from other sources.
Or get your healthy fats from other sources.
Chuck Gaidica:
All right, so here’s another one, because a lot of us have canned goods. Canned vegetables or produce is not as good for you as fresh produce. The fresh stuff is way healthier.
All right, so here’s another one, because a lot of us have canned goods. Canned vegetables or produce is not as good for you as fresh produce. The fresh stuff is way healthier.
Shanthi Appelö:
I understand where this comes from because the canning process does involve some heat, and heat can destroy some nutrients. In canned goods, generally the nutrients that are going to be lost are ones that are water-soluble, B vitamins, vitamin C. Something to keep in mind is any fruit or vegetable is better than no fruit and vegetable at all, right? But there are actually some nutrients that are enhanced by the canning process. I think this is really interesting. So antioxidants are actually enhanced by some of this heat. So, for example, lycopene in tomatoes. There’s actually twice as much lycopene in canned tomatoes than fresh tomatoes because of the canning process.
I understand where this comes from because the canning process does involve some heat, and heat can destroy some nutrients. In canned goods, generally the nutrients that are going to be lost are ones that are water-soluble, B vitamins, vitamin C. Something to keep in mind is any fruit or vegetable is better than no fruit and vegetable at all, right? But there are actually some nutrients that are enhanced by the canning process. I think this is really interesting. So antioxidants are actually enhanced by some of this heat. So, for example, lycopene in tomatoes. There’s actually twice as much lycopene in canned tomatoes than fresh tomatoes because of the canning process.
Chuck Gaidica:
Wow.
Wow.
Shanthi Appelö:
Yeah. Same thing goes with betacarotene. So for example, I can’t imagine making pumpkin pie out of a real pumpkin in the fall. I feel like most people are going to use canned pumpkin, but it is going to have more betacarotene. Same with carrots. So all these nutrients are actually enhanced.
Another thing is that whenever you’re canning goods, oftentimes those vegetables, those fruits, are picked at their peak ripeness. So they’re going to have the maximum amount of nutrients, and of course, there’s that longevity factor to it. They’re approachable, they’re easy. They’re affordable and convenient, so I think they’re great. Just watch out for that added sugar and sodium, especially if you’re consuming canned fruits. Just make sure they’re in juice or water. And then those low sodium veggies are always a good option.
Yeah. Same thing goes with betacarotene. So for example, I can’t imagine making pumpkin pie out of a real pumpkin in the fall. I feel like most people are going to use canned pumpkin, but it is going to have more betacarotene. Same with carrots. So all these nutrients are actually enhanced.
Another thing is that whenever you’re canning goods, oftentimes those vegetables, those fruits, are picked at their peak ripeness. So they’re going to have the maximum amount of nutrients, and of course, there’s that longevity factor to it. They’re approachable, they’re easy. They’re affordable and convenient, so I think they’re great. Just watch out for that added sugar and sodium, especially if you’re consuming canned fruits. Just make sure they’re in juice or water. And then those low sodium veggies are always a good option.
Chuck Gaidica:
But isn’t that good advice too for any of the things you’ve discussed so far, to be a label reader? Because even when it says low fat, we learned this when you were talking about the ’80s or whatever, I learned early on, it’s a low-fat salad dressing, but now start to look at the sugar content. What’s making it palatable for us to eat the product that we’re told is better for us? And then there’s the sugar or the salt or something else that’s baked into the cake, right?
But isn’t that good advice too for any of the things you’ve discussed so far, to be a label reader? Because even when it says low fat, we learned this when you were talking about the ’80s or whatever, I learned early on, it’s a low-fat salad dressing, but now start to look at the sugar content. What’s making it palatable for us to eat the product that we’re told is better for us? And then there’s the sugar or the salt or something else that’s baked into the cake, right?
Shanthi Appelö:
Exactly, which is a good segue into another myth, which is, gluten-free foods are healthier for you than those with gluten. I think I’ve heard this so many times. It’s interesting that I continue to hear it. I thought that this would’ve been debunked so long ago because there has not been any research that suggests that unless you’re, of course, someone who medically needs to avoid gluten, that it helps with weight loss or any health condition.
There are certainly people beyond those with celiac disease who are sensitive and intolerant to gluten. Personally, gluten doesn’t make me feel great, but that’s something that I’ve been able to discover through a lot of food diaries, writing down symptoms and elimination. That doesn’t mean I avoid it altogether or choose gluten-free foods, but it’s just something I’m aware of. But what happens, to your point about reading labels and stuff, is that gluten-free foods, foods that are modified to taste like gluten foods but don’t have it oftentimes have added fat, added sugar, to make them palatable.
But again, back to that research side of things, there are really no studies that back up that gluten helps with protecting against weight gain or anything like that. In fact, there are so many foods that have gluten in them that are so healthy for us. Oftentimes people who start avoiding gluten are going to be missing out on a lot of important nutrients. For example, in whole grains, those B vitamins, those fibers, the antioxidants, the vitamin E. So there’s a lot that you miss out on there too.
Exactly, which is a good segue into another myth, which is, gluten-free foods are healthier for you than those with gluten. I think I’ve heard this so many times. It’s interesting that I continue to hear it. I thought that this would’ve been debunked so long ago because there has not been any research that suggests that unless you’re, of course, someone who medically needs to avoid gluten, that it helps with weight loss or any health condition.
There are certainly people beyond those with celiac disease who are sensitive and intolerant to gluten. Personally, gluten doesn’t make me feel great, but that’s something that I’ve been able to discover through a lot of food diaries, writing down symptoms and elimination. That doesn’t mean I avoid it altogether or choose gluten-free foods, but it’s just something I’m aware of. But what happens, to your point about reading labels and stuff, is that gluten-free foods, foods that are modified to taste like gluten foods but don’t have it oftentimes have added fat, added sugar, to make them palatable.
But again, back to that research side of things, there are really no studies that back up that gluten helps with protecting against weight gain or anything like that. In fact, there are so many foods that have gluten in them that are so healthy for us. Oftentimes people who start avoiding gluten are going to be missing out on a lot of important nutrients. For example, in whole grains, those B vitamins, those fibers, the antioxidants, the vitamin E. So there’s a lot that you miss out on there too.
Chuck Gaidica:
Well, our son, Charlie, truly has celiac. At one time, and maybe still, it was the number one growing ancillary disease related to autoimmune. He’s also got an autoimmune disease. He’s in his thirties and we’ve learned to deal with Thanksgiving and other times, but I started to study then just because it’s me and I want to read stuff. So I’m looking at the side of the packaging, and unless it’s almond flour, I get that, a lot of times it’s something that’s higher on the glycemic index. It’s got more sugar. The muffins have more fat, and it’s made with rice flour. Well, you think you’re going to do yourself a favor. I have nothing against it in moderation, to your point, again, it’s just that if you looked at that, you would say that’s a more fattening item than if you got a gluten muffin or something.
Well, our son, Charlie, truly has celiac. At one time, and maybe still, it was the number one growing ancillary disease related to autoimmune. He’s also got an autoimmune disease. He’s in his thirties and we’ve learned to deal with Thanksgiving and other times, but I started to study then just because it’s me and I want to read stuff. So I’m looking at the side of the packaging, and unless it’s almond flour, I get that, a lot of times it’s something that’s higher on the glycemic index. It’s got more sugar. The muffins have more fat, and it’s made with rice flour. Well, you think you’re going to do yourself a favor. I have nothing against it in moderation, to your point, again, it’s just that if you looked at that, you would say that’s a more fattening item than if you got a gluten muffin or something.
Shanthi Appelö:
Yeah. And oftentimes they’re more heavily processed in order to make them palatable like that.
Yeah. And oftentimes they’re more heavily processed in order to make them palatable like that.
Chuck Gaidica:
All right, so that’s a good one. And then because I pick things up and I put them down, and I’m always going to work out, so I can look like Arnold, this idea that I must have a lot of protein to build muscles.
All right, so that’s a good one. And then because I pick things up and I put them down, and I’m always going to work out, so I can look like Arnold, this idea that I must have a lot of protein to build muscles.
Shanthi Appelö:
This is very common. And actually, when I was in undergrad and grad school, I did some research into why college students, in particular, consume protein, and so much protein. If we look at data over the last 10 years and just look at different trends of who is consuming protein enough, over-consuming, under-consuming, men in their younger years, 19 through your thirties, essentially, are over-consuming protein. A lot of the reason for that is because they want to build muscle, whereas females may be afraid to consume some proteins because they don’t want to bulk up too much.
I’m not saying that goes for everyone, but that tends to be some of the reasons why people choose to consume or not consume so much protein. Now, there used to be a lot of recommendations by websites that weren’t reputable that were recommending very high amount of protein in order to keep up with that exercise. In reality, protein doesn’t build muscle, but exercise does. Protein does help with that process. You do need protein to help rebuild and help with those muscle tears after exercise. But protein itself doesn’t do that. It is important to consume enough protein, certainly, but over-consuming it isn’t something you need to worry about.
This is very common. And actually, when I was in undergrad and grad school, I did some research into why college students, in particular, consume protein, and so much protein. If we look at data over the last 10 years and just look at different trends of who is consuming protein enough, over-consuming, under-consuming, men in their younger years, 19 through your thirties, essentially, are over-consuming protein. A lot of the reason for that is because they want to build muscle, whereas females may be afraid to consume some proteins because they don’t want to bulk up too much.
I’m not saying that goes for everyone, but that tends to be some of the reasons why people choose to consume or not consume so much protein. Now, there used to be a lot of recommendations by websites that weren’t reputable that were recommending very high amount of protein in order to keep up with that exercise. In reality, protein doesn’t build muscle, but exercise does. Protein does help with that process. You do need protein to help rebuild and help with those muscle tears after exercise. But protein itself doesn’t do that. It is important to consume enough protein, certainly, but over-consuming it isn’t something you need to worry about.
Chuck Gaidica:
As a dietician, if you see someone is over-consuming protein, what’s the off-ramp on that? What actually happens? You can gain weight, not just bulk up, but you could gain weight, right?
As a dietician, if you see someone is over-consuming protein, what’s the off-ramp on that? What actually happens? You can gain weight, not just bulk up, but you could gain weight, right?
Shanthi Appelö:
Yeah. You’re definitely going to store it as fat eventually because it’s just going to be excess calories. For people who have existing kidney problems, it could perpetuate kidney issues, consuming too much protein. But again, that’s people who have preexisting kidney problems. But yeah, it can be stored as just extra fat over-consuming. So generally healthy population, the recommendation is 0.8 grams per kilogram of your body weight. For people who tend to have a little bit more exercise, that could be anywhere from 1.2 to two grams per kilogram of body weight. So if you want to calculate how much you are from pounds to kilograms, you just multiply that by 2.2.
Yeah. You’re definitely going to store it as fat eventually because it’s just going to be excess calories. For people who have existing kidney problems, it could perpetuate kidney issues, consuming too much protein. But again, that’s people who have preexisting kidney problems. But yeah, it can be stored as just extra fat over-consuming. So generally healthy population, the recommendation is 0.8 grams per kilogram of your body weight. For people who tend to have a little bit more exercise, that could be anywhere from 1.2 to two grams per kilogram of body weight. So if you want to calculate how much you are from pounds to kilograms, you just multiply that by 2.2.
Chuck Gaidica:
I even have a friend who’s a doctor who once told me, because we started to have a conversation that went down this path, he said, “We all need protein as we get older. We should be doing strength training to keep from our muscles wasting away.” But he said, “I have never had a patient walk in my office where I said, you’re protein deficient.” He said, “I don’t see it. It’s not a thing.” So that’s an interesting comment from somebody who has eyes on it all the time, that he’s not seeing someone who walks in and go, “Oh, well, that’s your problem. You’re not having enough protein shakes.”
I even have a friend who’s a doctor who once told me, because we started to have a conversation that went down this path, he said, “We all need protein as we get older. We should be doing strength training to keep from our muscles wasting away.” But he said, “I have never had a patient walk in my office where I said, you’re protein deficient.” He said, “I don’t see it. It’s not a thing.” So that’s an interesting comment from somebody who has eyes on it all the time, that he’s not seeing someone who walks in and go, “Oh, well, that’s your problem. You’re not having enough protein shakes.”
Shanthi Appelö:
Right. And certainly, if you’re working in a hospital wing where people have wounds that need healing and stuff like that, definitely larger protein needs for an individual like that. But, all in all, most people get enough protein. If you fill your plate with about a third of protein, you’re going to be fine.
Right. And certainly, if you’re working in a hospital wing where people have wounds that need healing and stuff like that, definitely larger protein needs for an individual like that. But, all in all, most people get enough protein. If you fill your plate with about a third of protein, you’re going to be fine.
Chuck Gaidica:
And I did my bad Arnold Schwarzenegger impersonation. I think, if I’m not mistaken, he’s now, it’s either vegan or vegetarian. He’s gotten away from meats and all that protein. He’s still getting protein in his legumes and his beans and whatever other sources. But that’s really interesting to me, that a lifetime of bodybuilding has led to a guy whose now switched over, leaning plant-based, if not totally plant-based.
And I did my bad Arnold Schwarzenegger impersonation. I think, if I’m not mistaken, he’s now, it’s either vegan or vegetarian. He’s gotten away from meats and all that protein. He’s still getting protein in his legumes and his beans and whatever other sources. But that’s really interesting to me, that a lifetime of bodybuilding has led to a guy whose now switched over, leaning plant-based, if not totally plant-based.
Shanthi Appelö:
Yeah. And speaking of age though, just an extra little insert here is that as we get older around in our mid-thirties, definitely early forties, we start losing muscle mass. So protein needs do generally increase around age 40 from the 0.8 to one gram per kilogram.
Yeah. And speaking of age though, just an extra little insert here is that as we get older around in our mid-thirties, definitely early forties, we start losing muscle mass. So protein needs do generally increase around age 40 from the 0.8 to one gram per kilogram.
Chuck Gaidica:
Okay, that’s interesting. That’s interesting. You wouldn’t think it would be increasing, but that’s an intriguing sidebar to this, right?
Okay, that’s interesting. That’s interesting. You wouldn’t think it would be increasing, but that’s an intriguing sidebar to this, right?
Shanthi Appelö:
Yeah.
Yeah.
Chuck Gaidica:
Especially if you’re working out, you’re trying to maintain some muscle mass as you age.
Especially if you’re working out, you’re trying to maintain some muscle mass as you age.
Shanthi Appelö:
Yeah, definitely.
Yeah, definitely.
Chuck Gaidica:
So milk, oh milk. Real whole milk, any kind of milk is actually necessary for healthy bones.
So milk, oh milk. Real whole milk, any kind of milk is actually necessary for healthy bones.
Shanthi Appelö:
Milk obviously has calcium, and calcium is important for healthy bones, especially for kids. Having enough calcium during childhood is so important for strong bones. We see low calcium intake is linked to weaker bones and things like that. Now, milk is not the only place to get calcium. There are so many other places to get it. One of the ways that I personally get it is through oat milk. The oat milk I buy has calcium added to it. There are so many different options nowadays. Soy products has a lot of calcium. There’s a lot in green leafy vegetables. There are so many other sources of calcium. It doesn’t have to be milk. And then there are other really important nutrients for bone building too. It’s not just calcium. We’ve got vitamin D in the mix, vitamin K, magnesium, potassium. So it’s not just that calcium that’s necessary for those healthy bones.
Milk obviously has calcium, and calcium is important for healthy bones, especially for kids. Having enough calcium during childhood is so important for strong bones. We see low calcium intake is linked to weaker bones and things like that. Now, milk is not the only place to get calcium. There are so many other places to get it. One of the ways that I personally get it is through oat milk. The oat milk I buy has calcium added to it. There are so many different options nowadays. Soy products has a lot of calcium. There’s a lot in green leafy vegetables. There are so many other sources of calcium. It doesn’t have to be milk. And then there are other really important nutrients for bone building too. It’s not just calcium. We’ve got vitamin D in the mix, vitamin K, magnesium, potassium. So it’s not just that calcium that’s necessary for those healthy bones.
Chuck Gaidica:
Interesting. And I know cow’s milk has been very controversial, the way it’s acquired and the healthfulness of it in general. That we’re humans, why are we on cow’s milk as babies come out of the womb and beyond? So I know it’s probably more complex than we’re giving it credit for, but it’s interesting to think, and I have switched. I don’t know if I’ve ever told you this, I’ve now switched to oat milk. I was almond milk for a while. I enjoy it. I eat oatmeal a lot.
Interesting. And I know cow’s milk has been very controversial, the way it’s acquired and the healthfulness of it in general. That we’re humans, why are we on cow’s milk as babies come out of the womb and beyond? So I know it’s probably more complex than we’re giving it credit for, but it’s interesting to think, and I have switched. I don’t know if I’ve ever told you this, I’ve now switched to oat milk. I was almond milk for a while. I enjoy it. I eat oatmeal a lot.
Shanthi Appelö:
It’s delicious.
It’s delicious.
Chuck Gaidica:
It is really good. And I never really assigned value, again because I’m wonky and reading labels, that there’s protein in oatmeal, protein in corn on the cob, there’s protein in some of the stuff that you just wouldn’t even think, “Oh, there’s a little protein in this.” So a benefit there.
Being a vegetarian or a vegan, having a diet like that is automatically a healthy diet.
It is really good. And I never really assigned value, again because I’m wonky and reading labels, that there’s protein in oatmeal, protein in corn on the cob, there’s protein in some of the stuff that you just wouldn’t even think, “Oh, there’s a little protein in this.” So a benefit there.
Being a vegetarian or a vegan, having a diet like that is automatically a healthy diet.
Shanthi Appelö:
Oh, goodness. I definitely see where this is coming from because in theory, if you’re vegan and vegetarian, you’re going to be eating a lot of fruits and vegetables because you’re not eating meat. So what else are you filling your body up with? Plants. We know that plants are associated with so many protective benefits when it comes to our health, from contributing to preventing heart disease, diabetes, there are so many different ways. But there are so many ways that you can also eat very unhealthily if you’re vegan or vegetarian. There are a lot of ultra-processed foods. You can be a vegetarian and drink diet soda. You can eat cheese pizza, you can fill your belly up with candy. All of those are technically vegetarian, so it really just depends on what you’re filling up your plate with.
Oh, goodness. I definitely see where this is coming from because in theory, if you’re vegan and vegetarian, you’re going to be eating a lot of fruits and vegetables because you’re not eating meat. So what else are you filling your body up with? Plants. We know that plants are associated with so many protective benefits when it comes to our health, from contributing to preventing heart disease, diabetes, there are so many different ways. But there are so many ways that you can also eat very unhealthily if you’re vegan or vegetarian. There are a lot of ultra-processed foods. You can be a vegetarian and drink diet soda. You can eat cheese pizza, you can fill your belly up with candy. All of those are technically vegetarian, so it really just depends on what you’re filling up your plate with.
Chuck Gaidica:
And then there’s the other idea here that being a vegetarian also means that you’re going to get every nutrient possible and all the vitamins possible. And while you get a lot of them, you’re not going to get all of them, right?
And then there’s the other idea here that being a vegetarian also means that you’re going to get every nutrient possible and all the vitamins possible. And while you get a lot of them, you’re not going to get all of them, right?
Shanthi Appelö:
Right. There are certainly some nutrients that people have to be more mindful of if they’re vegan or vegetarian to make sure that they get B12 and iron and things like that.
Right. There are certainly some nutrients that people have to be more mindful of if they’re vegan or vegetarian to make sure that they get B12 and iron and things like that.
Chuck Gaidica:
Are you big on supplements in general, for yourself and for anybody you’ve talked to?
Are you big on supplements in general, for yourself and for anybody you’ve talked to?
Shanthi Appelö:
I’m not, actually. I’m only for them for people who are deficient or in a certain group where you need them. The reason for that is because there’s not any strong research out there that suggests that it makes you live longer, makes you healthier, or prevents disease, so what’s the point, right? There are certainly people, for example, who are pregnant, lactating, planning on becoming pregnant, who can benefit from certain supplements. There are people who are deficient in certain nutrients that benefit from them. Elderly people tend to benefit from them. And then, of course, breastfed babies need a supplement. So, anyways, all this to say there’s a time and a place for it, but for the generally healthy people, I don’t.
I’m not, actually. I’m only for them for people who are deficient or in a certain group where you need them. The reason for that is because there’s not any strong research out there that suggests that it makes you live longer, makes you healthier, or prevents disease, so what’s the point, right? There are certainly people, for example, who are pregnant, lactating, planning on becoming pregnant, who can benefit from certain supplements. There are people who are deficient in certain nutrients that benefit from them. Elderly people tend to benefit from them. And then, of course, breastfed babies need a supplement. So, anyways, all this to say there’s a time and a place for it, but for the generally healthy people, I don’t.
Chuck Gaidica:
So we’ve discussed a lot of these myths and you’ve unraveled some of this for us. Where are the best sources for information, where we want to go and know that it’s trustworthy information relative to our diet?
So we’ve discussed a lot of these myths and you’ve unraveled some of this for us. Where are the best sources for information, where we want to go and know that it’s trustworthy information relative to our diet?
Shanthi Appelö:
So .gov.edu sources, definitely looking at people who are certified health professionals, whatever you’re looking at. So, for example, for all things nutrition, registered dieticians, we spend a lot of time in school focusing specifically on that. There are different certifications out there that may mimic those of a registered dietician that haven’t gone through all of the required courses and all of that. The same thing goes for other health professions. Just making sure that you’re getting it from reputable sources. So even if you go to TikTok and Instagram and these social media sites, oftentimes they may not be the best place to get information because some of it can be very biased, but there are also very good sources on sites like that too. So just making sure you’re looking at who is giving you the information. If they’re citing research, I think that that’s so important too, and not just using research that is convenient at the time, making sure that they’re citing research that are randomized control trials, that are based on large groups of people, diverse people and things like that.
So .gov.edu sources, definitely looking at people who are certified health professionals, whatever you’re looking at. So, for example, for all things nutrition, registered dieticians, we spend a lot of time in school focusing specifically on that. There are different certifications out there that may mimic those of a registered dietician that haven’t gone through all of the required courses and all of that. The same thing goes for other health professions. Just making sure that you’re getting it from reputable sources. So even if you go to TikTok and Instagram and these social media sites, oftentimes they may not be the best place to get information because some of it can be very biased, but there are also very good sources on sites like that too. So just making sure you’re looking at who is giving you the information. If they’re citing research, I think that that’s so important too, and not just using research that is convenient at the time, making sure that they’re citing research that are randomized control trials, that are based on large groups of people, diverse people and things like that.
Chuck Gaidica:
Yeah, we do live in a world where everybody on social media seems to be an expert nowadays. Everybody’s a coach, or everybody’s a consultant, or everybody’s an expert of some kind. And then if, actually, I do this sometimes, I dig into a resume and it’s like, not so much, maybe not.
Yeah, we do live in a world where everybody on social media seems to be an expert nowadays. Everybody’s a coach, or everybody’s a consultant, or everybody’s an expert of some kind. And then if, actually, I do this sometimes, I dig into a resume and it’s like, not so much, maybe not.
Shanthi Appelö:
Yeah.
Yeah.
Chuck Gaidica:
Well, it’s good to see you again, thanks.
Well, it’s good to see you again, thanks.
Shanthi Appelö:
You too. Bye, Chuck.
You too. Bye, Chuck.
Chuck Gaidica:
Shanthi Appelö joining us, registered dietician for Blue Cross Blue Shield of Michigan. Thanks for listening to a Healthier Michigan podcast. It’s brought to you by Blue Cross Blue Shield of Michigan. If you like the show and you want to know more, you can always check us out online at ahealthiermichigan.org/podcast. You can leave us a review or a rating on Apple Podcast or Spotify. You can follow us on Facebook or Instagram or Twitter, and you can get new episodes, old episodes as well. Take it with you as you’re walking, put them on your tablet. Be sure to subscribe to us on Apple Podcast or Spotify or use your favorite podcast app. I’m Chuck Gaidica. Be well.
Shanthi Appelö joining us, registered dietician for Blue Cross Blue Shield of Michigan. Thanks for listening to a Healthier Michigan podcast. It’s brought to you by Blue Cross Blue Shield of Michigan. If you like the show and you want to know more, you can always check us out online at ahealthiermichigan.org/podcast. You can leave us a review or a rating on Apple Podcast or Spotify. You can follow us on Facebook or Instagram or Twitter, and you can get new episodes, old episodes as well. Take it with you as you’re walking, put them on your tablet. Be sure to subscribe to us on Apple Podcast or Spotify or use your favorite podcast app. I’m Chuck Gaidica. Be well.
