Does Eating Meat Raise Your Cancer Risk? The Biggest Study Ever (Plus Easter Hot Cross Buns & the Best Vegetarian Protein Swaps)

Do you miss someone who has been diagnosed with cancer?

Cancer in young people is on the rise, and on today's episode we share some new research

that's shared a link between how much meat we eat and the risk of developing a number

of different types of cancer.

Hi, I'm Susie Borrow, and I'm Liam Ward.

And together we bring you the nutrition catch.

The weekly podcast that keeps you up to date on everything you need to know in the world of nutrition.

As well as cancer risk, we are talking the best hot cross buns in supermarkets Leanne.

It's a highlight.

We have a new breakfast on the go to review.

And our list of questions is all about the best vegetarian meat replacements.

So I'm going to start with the fun part of the topic,

because hot cross buns have been in supermarkets since Christmas.

And you know, when I was younger and more idealistic, I would preach to my client,

Leanne, no hot cross buns until good Friday.

I was very strict.

But now I'm a little bit more laissez faire with the situation, particularly since my boys love them.

And I personally have tried this one that is amazing, not healthy,

but in more words, they've got this hot cross bun.

It's a thinner bun, hot cross bun.

I've had that too.

Yep.

Oh my god, it is so good.

And I am also partial to a nice rover, but I want to be very clear.

These are not healthy.

These are cake.

And another dietician puttapa are real of all the different types of hot cross buns.

So I thought it was worth a bit of a chat, because they're certainly in stores.

They're being heavily flogged.

There's all different flavors.

Like, I've seen mint slimes.

I've seen Dorito.

I've seen, as I said, ice-vovo.

There's sticky date pudding.

Cine bun is like to die for.

And I've been having one like once a week, like it's delicious.

Because they're actually a lot healthier than if you go and Sydney to Cine bun.

I don't know if they've got them in Brisbane.

They're so expensive.

Like, I used to only ever have them in Hawaii.

And when I went to get some for the boys, they were so expensive.

So the actual Cine bun, am I saying it right?

Cine bun.

Cine bun.

Cine bun.

The actual gooey stuff is the same in the hot cross buns.

So they're actually quite a cost effective.

We're here enjoying them.

So yeah, but what I will say, and this is actually your segment as I just take over,

they're in general the ones that are flavored and have got either, you know,

mint slice or ice-vogo or double-chocolate mard, whatever they are.

They've got sort of an extra 100 to even 150 calories.

Like, they come in at 250, 300 calories minimum.

And I think the thing that allowed me the most was the sugars are pretty high.

Like, I feel like they're sort of 15, 20 grams of added sugar and tonne variety.

So I think the best way to think about them is more as a cake and very occasionally,

rather than something you're just having with a cup of tea mid-morning,

leading up to Easter.

Yeah, they're certainly treat, but like, can I just bring you back?

Did you say Dorito?

Yeah, there's a Dorito one this year.

Oh, that's disgusting.

I say everyone, I haven't tried that.

And as I said, ice-vogo, I love an ice-vogo biscuit.

So I have had them and they are deliciously and but it's like anything,

you buy them, you can't stop.

So you've really got to be self-controlled and have them as a bit of a special treat

rather than just hoeing in because yet we want to be very clear.

This is not a segment necessarily on health.

This is picking ones that are slightly sort of better nutritionally.

If you do enjoy a cheeky hot-gross bun with a cup of tea.

Well, I'm going to say something potentially the most shocking thing I've ever said

on the nutrition gas bar.

Oh, scandalous.

I'm not a hot-gross bun fan.

Never had been.

My kids love them like you.

Like, I'm just not really a hot-gross bun.

I think I kind of think it's like stale bread with like,

sultanas.

I will be honest, some of these more indulgent ones are a lot nicer,

but like a hot-gross bun would be way, way, way, way down my soul food list.

But I get that some people like them, so that's cool.

But I have tried some of these more indulgent ones.

I think the more always ones are better than the cold ones if I'm being honest.

And David really loves them.

So I've had a few and I'll often just have a bottle too as his to try.

But we did a review on Instagram of the indulgent mudcake filled hot-gross buns from

Woolworths and they are delicious, even better warmed.

And I've also tried this cinnamon ones as well.

And again, I'm not a hot-gross bun fan, but they were quite delicious too.

I think if you warm them up, they're a lot nicer.

I wouldn't have them cold.

You've got to warm them up.

And they're quite a lot though.

Yeah, I don't have half of one then.

I think for me with a cup of tea or a cup of coffee would be enough.

But they're quite indulgent.

As you said, the bigger ones, the indulgent ones,

clocking around that 300 calorie mark,

a traditional hot-gross bun, a normal size one is around that to 20 calories.

And the mini ones, which is what I get for my girls,

the plain, just mini fruit ones,

they're around that 140 calorie mark.

So much more controlled if we're talking about the plain mini ones.

But I haven't tried much more of the other ones.

And you couldn't pay me to eat a Dorito hot-gross bun.

I don't know, maybe we should try that together on camera.

For some of your claims that I'd like them,

you've tried a whole lot of them just quietly.

So interesting.

I've tried two of them, yeah.

Yeah, I would say, in terms of reference to bread,

like, you know, because you might say to a client,

look, if you love them,

enjoy it on a weekend with a cup of tea.

But they're significantly more than two bits of toast.

So the carbohydrates come in at least about 38 grams per sur,

like a hot-gross bun,

even if not more, particularly if you've got the sugary ones

with the chocolate and things added.

With a cinnamon ones of 51 grams of carbohydrate.

Oh, see, that just ruins it,

often that when you hear that.

Which is the equivalent to give a reference to that,

it's like four slices of bread of carbohydrate,

like they're certainly dead.

The mudcake ones are less, they're 41.

OK.

The mudcake's a 41 gram of carbs.

I suppose those are really loaded too,

when I had a look at how much.

I was like, oh my god.

But what I will say is very handy having a dog,

because my dog Tarko, he should not be eating this stuff,

but he loves sweet treats.

And if I'm eating a hot-gross bun,

he, I'll give him at least half.

So it's a very good way to portion control,

because I'm not, I'm thinking I'm having one,

but actually, I'm having far far less,

which is kind of the case with kids, isn't it?

And for David, when you scab it, off him as well.

So sharing it is the way to go.

Exactly.

Yeah, I just, I just want to bother his to try.

Yeah.

But my in-art set, you know,

if I was recommending for people who do really enjoy them,

certainly if you have them regularly,

the minis, you can't go past the mini.

I love them mini anything,

because I think you get all the enjoyment

and for just fewer calories.

Like do you really notice

that you're not having the full size

if you're having a mini?

I don't think so.

So I think they're a very good choice

and both coals and bullies have the mini varieties,

which I think is amazing.

And the only other one I really like,

but they're hard to find.

Sometimes the boutique bakeries,

and I've had them in coals in the past,

will do a sourdough hot-gross bun in their kind of routine.

Yeah.

When I'm buying them for Easter,

they're the ones that I'll sort of have as the special,

you know, Easter Sunday hot-gross bun.

They're very nice, though, sourdough.

They come up really crunchy when you put them in the oven.

So yeah, I think that I'm sort of happy to spend a bit more,

because some of them are like six dollars each

in some of the bakeries, like they don't miss you.

So I think the coals finest,

if they've still got them this year,

the sourdough one is quite a good choice as well.

Yeah, great for the sourdough one before as well.

So I have tried a lot for someone who doesn't like them.

I know it's what I like.

She's like, I've tried this, I've tried that.

So yeah, I'll talk, let me show you.

Yeah, we agree.

The minis are the way to go.

Or I think, like, if you're having them

or injured ones and you love them,

I feel like trying to keep them for Easter.

After the initials,

Cinnabon excitement,

I've stopped buying them now and I'll sort of wait till then.

But yeah, it's an interesting time of year

with those kind of treats around all the time,

but just keep in mind if you are having them,

they are not just two sizes of bread.

They're more like four and as such,

they're pretty dense carb.

And actually, I had a runner who loves them,

but she does her long run on the Sunday

and then has one and I thought that's actually

the best time to have something like heavy like that

is when you've done a lot of exercise.

So if you're doing a big hike on the weekend

or a big run or you know,

double back to back exercise class,

the best time to have it's after that

because that's when you're muscle screaming

to refuel with carbs.

So they're quite a good refuel option

for people who have high energy demands.

Yeah, not that we're promoting,

you can only have them when you exercise.

Certainly not, but they are actually a really good pre-workout snack.

I have a client who's quite active as well.

She has a mini one as a pre,

like a pre-gem session before a big leg day

or all before one of those big conditioning type sessions

as like a pre-workout snack instead of her normal dates.

So yeah, they can work really well

as some pre-workout nutrition

as well as some post-workout nutrition too.

True, true, true.

So that was a little bit of fun

before we moved on to the serious stuff.

And you know, I've had some terrible experiences

with cancer recently in terms of people

I know who have been diagnosed.

You know, a couple of well-known influences

have been diagnosed with pancreatic cancer.

Another influence where I saw had been diagnosed.

We've lived a cancer secondary

till they believe a bowel cancer

and an unmanage low eye

and was indicative 12 months prior to the diagnosis.

And I know three or four people

who have also been diagnosed with breast cancer.

So it's certainly touching our lives

and on many minds.

And if anyone's listening

and you have not had your breast check in the last 12 months,

if you've never had a colonoscopy,

if you are due to have a vaccine or go

because these tests are so important

when it comes to preventative health.

But linking into that,

I was doing a bit of a googly ad around,

you know, current topics out there

and a big journal nature published

a big cut study on cancer just recently.

And I could let you have a little look at it.

Because it was the title of the study

just published last week.

Nigerian diets and cancer risk

are pulled analysis of 1.8 million men and women

in nine prospective studies.

So this is looking at people with baseline diet

and looking at their risk

and then seeing who developed cancer

and the start to acquire the nominal

with this enormous data set.

So it's over 1.6 million meat eaters,

almost 60,000 poultry eaters,

42,000 pescatarians,

63,000 vegetarians

and just shy of 9,000 vegans

in countries right across the UK,

US, Taiwan, India.

And a 16-year follow-up.

This is a big study,

a lot of data points looking at all different types of cancer.

So incidence of mouth cancer,

a stoppergeal, stomach,

colorectal cancer, liver,

pancreas, lung,

breast, endometriost,

endometriost,

endometrium.

I'm saying, what's wrong with me today?

I haven't had any wine at all.

A varying cancer prostate, kidney bladder,

non-hodgic cancer in favor,

every type of cancer basically.

And they were looking at risk factor.

Now this is not cause and effect.

This is not an intervention study.

This is merely an observational study

but powerful because of the huge number of people involved.

So very interesting data liand.

So compared to meat eaters, red meat eaters,

poultry eaters for people who just ate chicken and Turkey

had a lower risk of some types of cancer,

including prostate.

But it was the pescatarian.

So those who included fish rather than chicken or meat

who had the lower risk of colorectal cancer,

breast cancer, kidney cancer.

And vegetarians had a lower risk of pancreatic cancer,

breast prostate, kidney and multiple myeloma.

But it wasn't the vegans liand.

It was only the vegetarians that had this reduced risk.

So it's very, very interesting and that got quite a lot of news headlines

because I think sometimes people,

we've known for some time that vegetarian diets have a lower risk

of a number of type of cancers.

One, they're not exposing to some of the molecules

that perhaps are linked to an increased risk

in the digestive tract.

But also that fibolo helps to keep the cell healthy.

It's a lot more higher in antioxidants

in key vitamins and minerals that keep the cells healthier.

But you would in turn assume that a vegan diet would be better again.

But that was not what they found.

So the researchers put that down to the fact that

it was the diets that are higher in fruit veggies and fibre

minus the processed meats in particular was the key.

But the researchers said that they thought

the vegans actually don't have any dairy,

whereas vegetarians likely have dairy still,

which means calcium and a number of key minerals,

including vitamin V2 are much lower in vegan diet.

And they felt that had a protective effect

when it comes to certain types of cancer,

which is really interesting in general

about the importance nutrient in keeping cells healthy.

They also thought that one of the missing links here

was that they didn't compare it to people who consumed meat

but in a controlled way.

So what we know is that high intakes of red meat

and processed meat, so the sausages, the ham,

so army, those foods, specifically,

are linked to an increased risk of digestive cancers.

But the argument is that if you consume lean red meat

in the recommended amounts, which is 350 grams a week or less,

so a small 150 grams serve of lean red meat,

whether that also is linked to an increased risk of cancer,

because the argument is if you consume red meat in moderation,

it doesn't significantly increase cancer risk.

It's high red meat intake and in particular,

processed meat intake.

So first of all, it's an interesting study.

It does show that we need to eat more vegetables

and vegetarians can certainly have a reduced risk of developing

a number of types of cancer.

But there are plenty of benefits from still-including seafood.

And for me, Leanne, the main takeaway is that if you have red meat,

you've got to reduce the portions and it's got to be lean

and you really got to go low on those processed meat,

particularly if you've got a family history of any of the digestive cancers.

Because that's, be honest,

ultimately, like many medical conditions,

we will eventually identify that all comes down to genetic risk

and hence some people get cancer and some don't.

Yeah, it's really, really interesting, isn't it?

And when you were saying that it wasn't the vegan diet

that reduced the overall risk, it was more the vegetarian.

The first thing I thought of that I have so many clients

that are either vegetarian or vegan and hands down,

I would say, without even thinking about it twice,

my vegetarian diet is always healthier.

Because a lot of my vegan clients are trying to find the protein

but they don't like beans or legumes, for example.

So they're eating a lot of that fake meat,

like the vegan sausage, the vegan bacon,

the vegan kind of type of mints, you know,

where's a lot of my vegetarian clients are happy to have legumes,

are happy to have eggs, are happy to have dairy.

So they're able to get in an adequate protein amount in their diet,

whereas my vegetarian clients are having a lot of like vegan protein bars,

vegan protein powder, as I said, the vegan types of fake meats.

So I think the level of processing in my experience,

I know that the research didn't show this,

but in my experience, I feel like a lot of my vegetarian clients actually have a more

whole food diet than a lot of my vegan clients.

Certainly you can do a very vegan plant-based diet very well,

but in my experience, people don't do it that well,

and it does lead to more nutrient deficiencies as well,

particularly things like B12.

Iron, and of course, you're not really able to get in a lot of your

your long-chain amiguraries as well.

So there's certainly a lot of benefit with having some seafood as well.

But interestingly, the study did actually show that vegetarians,

not all of the risks were lower.

So one of the things in the study showed that vegetarians had a higher risk

of squire, the cell carcinoma, or the esophagus.

And that's a very, very serious type of esophageal cancer.

So that was interesting.

And it also showed that vegans had a higher risk of colorectal cancer.

And when I first read that, I was like a sad misprint,

but then there was a little bit of a fine print that said that the vegans

are studied in their report were very relatively small amounts.

So the authors did urge a little bit of caution interpreting this,

because we certainly know that meat eaters,

well, you know, we've seen research that meat eaters have a higher risk of colorectal cancer.

So I think that one is a little bit kind of, you know,

I would definitely take that with a grain of salt.

But interestingly enough, that I think the best thing that we can do,

whether or not you choose to eat meat or chicken or fish or fully vegan diet,

is that diversity, that proper fiber from whole foods,

from whole grains, from legumes, from nuts, from seeds,

not just eating these overly processed types.

So if you know vegan protein bars with a whole load of fiber added in there,

we've got to eat that real food.

If you're not getting the bulk from your legumes, your whole grains,

your nuts, seeds, fruits and vegetables,

you're not doing it right, regardless of the type of protein that you're actually getting in.

Because you and I would be classified in this study as a meat eater,

even though I predominantly eat a lot of vegan and vegetarian food,

I eat a lot of fish like you do,

and I do eat some chicken and some meat,

but it's certainly not very heavy in my diet.

So I do think that these studies are a bit,

you know, you've got to take some of this research with the grain of salt,

because, you know, we would, I would argue, you know,

better than the average person.

However, we would still be classified as meat eaters in a study like this.

So I do think that the bottom line is that good,

general healthy eating from whole foods matters more than anything,

and what you do regularly matters more than what you do occasionally.

If you occasionally have some bacon with your eggs,

with some mushrooms, with some tomatoes, with some spinach,

it's probably going to be fine versus somebody who is vegan all of the time,

never touches bacon, but does eat a lot of overly processed foods

in other forms as well.

So what we do, the majority of the time matters,

far more than what we do occasionally, doesn't it?

True, that's why cheeky burgers are right, isn't it, Leanne?

That's all right.

And grilled. A cheeky grilled is all right.

Exactly. Exactly.

One of my favorite things.

So I just remember you're coming to Sydney,

and I don't know if we'll fit it in this visit,

but I've got a really good burger locally that I'd love your thoughts on.

Since you're a burger for Seattle,

we have to put that on after-do list next time.

Definitely, because I think I'm going to have a burger

when it's being outstanding one.

It's my position on all things.

Red meat. Yes.

I will try that.

I'd much rather try that over another hot cross bun.

I think, and I've noticed in a bond to you when you arrive, especially.

All right.

What are we reviewing this week?

We've got a drink.

It's you.

You're up.

We've got a drink.

The drink.

I must say that.

I open the website page, and I was like,

like the branding, I'm not a huge fan of the branding,

but I am a big fan of the drink.

So we'll start by saying,

I personally think the cartoonish type branding isn't for me.

It's a bit loud.

However, I do like the drink.

So the drink is called Noon.

All the website is Let's Noon.

Leon, we're just trying to get this bond to ship.

Like, just turn it down.

I did say I liked it.

We haven't briefed each other before this session, obviously.

It is in Worse, I believe, and it is very strong.

I haven't seen it.

It's in Worse, though, but I haven't seen it,

but apparently it's in Worse.

Maybe it's not in mine,

but I haven't seen it yet.

But I find it very interesting,

because of course, in this category,

up and go has ruled the race for many years.

So I'm always interested in new people coming in.

And if you look at up and go,

like I've certainly used them for clients over the years,

but they heavily processed.

It's not something that you want to be having for breakfast

every single day.

The ingredient list is a mile long.

And so this one,

the ingredient-wise, is a lot better.

So in the Noon milk range, there's three flavors.

There's honey banana, there's creamy vanilla,

and there's milk chocolate.

So we are going to review the milk chocolate today,

because let's be honest,

everybody loves the chocolate milk myself included.

So we're going to review the chocolate one.

And the big sort of marketing tag line

is made with real milk oats and high protein.

So the first ingredient is skimilk at 72%.

And we love to see that.

So a really large 72% whole food base

followed by the next ingredient being water.

So you'd imagine that at least 80 plus percent of this milk popper

is milk and water, which is great.

The next ingredient is milk protein concentrate.

And that's how they're getting the higher protein

concentrate in there.

Followed by banana puree at 3.5%.

Inulin, which is a prebiotic type of fiber,

some natural flavors, some cocoa powder,

some oat flour.

So unfortunately, it's not celiac friendly.

And then we've got some salt, some mineral salts.

Quite a few vitamins in there.

Vitamin C, B3, AD2, B2, B1, B12, B6,

some natural colour from birth sugar,

some vegetable gum, and some natural sweetener as well.

So we're very, very good ingredient list.

A nutrition wise, one popper.

I imagine there's six in a pack.

I reckon there's three.

I haven't seen it and I can't tell.

But I reckon there's probably three or two.

I just because this stuff's so expensive.

But maybe there's six, I don't know.

Oh no, there was three.

Yeah, I just clicked on the wall.

Like it does say unavailable at my wall.

But there is three apparently in the pack.

So in three pack, each popper is 250 ml.

So a cup.

And you're getting just over 600 kilojoules.

So 150 calories is served.

Wapping 18 grams of protein, which is very strong.

Fat is less than a gram, saturated fat, less than a gram.

And that's because the base is skim milk and water.

So very low fat.

Carbohydrate 20.5 grams with 11.8 grams of that being sugar.

The bulk of that is natural from the skim milk.

Also you're getting a little bit from the way concentrate

and that banana puree as well.

And a tiny amount from the old flour as well.

So yeah, sugar's 11.8 grams.

Most of all, I think all of that is, is natural.

So that's fine.

Dietary fiber 6.3 grams, which is really, really strong.

And I imagine it, oh, it's coming from the inulin

and the banana puree.

So DMY is 144 milligrams, which is fine.

Big whack of calcium, 580 milligrams of calcium,

which we love to see.

And 100% of the RDI of vitamin C, which is interesting.

73% RDI for calcium.

Recommended daily intake is RDI.

And 25% for some of those 20, 25% for a lot of those B vitamins as well.

So it is certainly a fortified drink.

I would say that this is an adult drink,

not a small child drink.

Maybe if you've got big growing teenagers, that fine.

It's fine, but it is quite heavily fortified

with a lot of different vitamins and minerals in there.

So I wouldn't, I wouldn't really be giving this to small children,

given that it is a fortified drink.

But very strong, nutritionally, very strong, ingredient wise.

And I would certainly recommend this to my clients.

I quite like it, Susie.

I think it's a great find.

I wish they didn't use the oats, particularly because the oat powder is only

the oat flour is 0.5%.

Our poor gluten free friends miss out there.

But everything else, I think it's really strong,

nutritionally, at a huge bucket of calcium as well, isn't it?

Yeah, it's very strong nutritionally.

So the question I have is, does it taste good?

And I don't know, because I haven't seen it.

I will buy it when I can.

And I think, yeah, the liquid drink market is interesting,

because whilst you think that they are really big demand,

it's hard to basically compete with up and go,

because they are the market leader and have been for such a long time.

So yeah, I think it's very strong.

To me, it makes sense.

People want these kind of products, particularly.

I've got a lot of kids at the school where they,

just that's all they have, these boys.

So if it's interesting.

But yeah, I think that I will certainly be trying it.

I hope it survives in supermarket.

I think they're more nutritious on the go options, the better.

But yeah, I just sort of thought it was an interesting one,

because I know there's a lot of parents listening

who are often looking for options for kids and teenagers

and even for themselves.

And I like this.

Like you said, it's a lot lower in key,

and it's high in key treatments and lower

and some of the other tips that the others do.

So yeah, check it out.

It's meant to be, and well, is it called noon?

And yeah, I like it very much.

It is as long as it tastes good.

And as soon as I find something to get the kids to go with it,

I'll let you know how we find it.

All right, then.

We're talking, it's all that meat for you today.

Now, I've had a few vegetarian clients.

Now, not unlike you, not good with the vegans.

I won't lie to you.

I can't get my protein with vegans very easily,

especially if they're fussy vegans.

But I'm happy if I've got a vegetarian who's not too fussy.

If they're happy to have some dairy.

Some designed by a dietitian protein powder.

Makes the lot easier.

And protein powder can be a very functional food

in a vegetarian diet.

So I've got a couple of them.

And I've spent some time online trying to find

some decent meat replacements.

Because when you go into that plant-based section,

it's just a load of carbohydrate.

It's very rare to find any of the sausages or burgers

that are all carbs.

And as you described, heavily processed.

So I wanted to talk about a product today.

And I asked her to the question,

why is the best sort of meat free alternative?

Now, if I'm doing a diet for vegetarian,

and I say to them, these lines, Leanne,

do you like corn?

It's about QUORN and they say yes.

I'm like, yes, because yes means

that I've got a vegetarian that I can do a lot weird.

Because corn, which is great to me if I'm wrongly.

And it's a sanitarium product.

Oh, is it sanitarium?

Is it, is it, is it, is it a standalone?

Oh, I'm wrong.

I thought it was sanitarium.

Sanitarium products are very good too.

I didn't know.

No, I think it's a standalone.

Yeah.

Yeah, it's a standalone, sorry.

Apologies to the corn people.

Sanitarium do have other good meat alternatives, actually.

But corn has been around forever.

And it, unlike many of the meat alternatives that we see,

it has a base of a product called microprotein,

which is like a textured vegetable type protein.

That is very, very high in protein and low in saturated fat.

Because the other issue with a lot of vegan and vegetarian replacements

is that they're really high in saturated fat,

which it is derived, actually, do I want to tell you where my

co-protein is derived from?

It derived from a fermented fungus.

Yeah, yeah, yeah, it's mushroom.

But it's, it's like a TVP.

It's got a very sort of texture like meat.

And nutritionally is very strong.

So if the vegetarians, if vegetarians enjoy it, it's a great product.

So for example, the mints, the meat-free mints,

which you can make burritos with, you can make patties with,

spaghetti bolognese.

It's only got 94% of the microprotein,

some free-range egg white, a little bit of caramelized sugar,

barley malt extract, the sous vide regulator,

and firming agent.

It's such a clean ingredient list.

And it's got a massive 13 grams of high-quality protein,

and only 2.3 grams of carbs and low sugar,

and 7.5 grams of dietary fiber.

So if I'm working with a vegetarian,

the first thing I'll say to them is, do you like corn?

And then they've got a whole range of products

that are high protein, low saturated fat.

I'm so happy.

And also, I will mention, in answer to the question

of some other vegetarian meat replacements,

the other ones are the, is it the so-called meat?

Is it what they call them?

The bit sanitarium?

Veggie delights, yeah.

And they do texture vegetable proteins.

So they're the two brands that I will always go to

and try and hope that my vegetarians like some of those products

because nutritionally, they are far superior

than most of the other stuff you're going to find

in that plant-based section.

But the mint is, in the whole corn range,

the mint is the gold star product.

When you start looking at, like, the fake chicken snitzels

and that kind of thing,

they're not as good nutritionally.

The mint is the best.

And unfortunately, it isn't plant-based

because it does have that addition of the egg white.

Funny, not so funny story.

I actually had a vegan client once,

and she was having this, and I was like,

did you know that it does have egg white in it?

She was horrified.

She thought it was fully plant-based.

She thought it was fully vegan.

I was like, I'm happy for you to have it.

It's a great product, but she wasn't happy.

So I was like, oh, I have to find you something else.

So unfortunately, it's not completely plant-based.

It does have the egg white in there,

but it's so, so strong nutritionally.

And it's very, very versatile.

It is just a little bit dry than mint.

So if you are making, like, patties

or something like that,

I do often suggest putting a little bit of egg

or something in there just to help bind it.

But it's an awesome addition.

A bag of this plus a tin of brown lentils

in, as like a spaghetti bolognese,

is a great base.

And the texture is very, very, I'm going to say similar.

Like, nothing is going to ever replace mints,

but it's very similar to mincemeat.

I think it's very, very strong nutritionally.

And the other range I like in terms of the vegan

or vegetarian plant-based options

are the marinated tofu as well.

I know a lot of people aren't a fan of tofu,

because it's very bland.

It doesn't taste like anything.

But the marinated range soy coo is the coals brand.

And macro is the Woolworths marinated tofu.

They do a honey soy, a satay,

and I think a Thai flavor as well.

So they're very, very easy to just

throw into like a stir fry or use like a,

instead of a patty, you can use a bit of marinated honey,

soy tofu as well.

And then I just will take us through the end one more

of these veggie-delighted range.

I've had a quick look.

These are the veggie-based sausages,

which, knowing some vegetarians,

I think they like this product very much.

The taste must be quite good.

It's 22% vegetable protein,

and then it has vegetable oil, seasoning, starch,

oats and flavors, but pretty low.

And it's also fortified liane with zinc and iron,

which is really interesting.

But per serve, no, 20 grams of protein per serve,

low in saturated fat,

and 3.5 milligrams of iron and low in sugars,

only 1.7 per serve.

So again, those veggie-delighted ranges

are certainly worth looking at for a nutrient-rich option

if you like them.

They can be really good for tall.

Okay, well that resists to the end

of another vegetarian vegan-themed recipe theme.

In Hot Graspon themed.

And yeah, well, thanks Hot Graspon.

On the nutrition couch,

please keep telling your friends about us.

And if you're looking for any evidence-based supplements,

check out our Designed by Dietitians brand online.

And we'll see you next Wednesday

for our regular episode drop.

Thanks for listening.