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ABC News
16 hours ago
- Health
- ABC News
Here's what nutrition and diet experts say about green powders
If you believe the ads and social media posts, starting your day with a green powder or greens supplement will help your health and wellbeing. Often shown as part of a picture-perfect morning routine, they might seem like the answer to lacklustre veggie consumption. But, are they actually worth taking? And are there any downsides to them? Here's what a dietician and a nutritionist say. There is a huge variety of green powders available — and a big variation in prices. 100 grams of green powder can cost $12 at the supermarket or about $45 at a beauty and skincare store. Some products spruik that they help you meet your daily intake of healthy greens, that they're a fibre source to help keep you regular, and terms like superfood and super greens also come up. Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, says these types of products have become more prominent and there's a lot of variation between products and the way they're marketed. Dr Beckett thinks convenience is part of what makes green powders attractive. There's also a marketing element, she says, with labels spruiking health claims and benefits. "You can't do that with fresh wholefoods, there's nowhere to put a label on an actual bunch of broccoli or a cup of brussels sprouts." Green powders aren't necessary, according to Stephanie Partridge, an accredited practising dietician and associate professor at the University of Sydney, on Gadigal land. "My first impression when I see these kind of products is thinking this is just another thing that we don't need," she says. Dr Partridge says green powders usually contain some vitamins and minerals and a little fibre, "but it doesn't replace a healthy balanced diet". "If you can have a healthy meal, you'll likely get all of the vitamins and minerals that you would from a powder, and then if you repeat that across the day and you'll also be satiated for longer." Green powders are generally made with freeze-dried fruits and vegetables, but Dr Patridge says when they are processed and broken down, some of their benefits are lost. While a green powder may offer a couple of grams of fibre per serving, she says an apple or pear instead could make up 6 grams (the recommended daily intake for adults is 25 to 30 grams). Because these powders are "refined and processed plant matter", Dr Beckett says it's hard to say whether they count towards the five serves of veggies a day target. "People are probably buying these thinking a scoop is equivalent to a veggie and it definitely is not." But, she says they are also "a tool that's better than no vegetables' and our diets don't have to be perfect. Dr Beckett suggests it's helpful to think of these supplements as an addition rather than a replacement for anything. She says they could be useful for people with a low appetite, a very restrictive diet or for those who are travelling. For those not eating vegetables to start with, Dr Beckett says adding a powder could be beneficial. If choosing between products, Dr Beckett says to "look for the majority ingredient being actual vegetable powder, with actual recognisable vegetables listed". Green powders can also "have quite strong flavours", so if you are trying to "hide" veggies in food using these supplements could change the flavour, Dr Beckett says. Dr Partridge says green powders could help people incorporate or improve their intake of vitamins and minerals, but they're "ideally used under professional guidance". Some vitamins and minerals can interact with medications, "particularly fat-soluble vitamins that can be stored in our liver might have interactions with some medications."She also recommends consulting a GP or healthcare professional if you're planning a pregnancy, pregnant or breastfeeding and considering introducing a greens powder — or giving it to your child. Dr Beckett says "allergens are another reason to look at the labels" especially if you have allergies. She says potential risks include soy, gluten, fish and shellfish. Dr Partridge says green powders sold and purchased in Australia reputably are regulated by Therapeutic Goods Administration as either food or medicine. "That said, there is always some potential risk of contamination, especially for products purchased online from unverified sources or from overseas." Dr Beckett says while these powders are convenient and have some benefits, they're not going to help you feel full and satisfied like a vegetable. "Try eating vegetables in the way that you'd like them rather than eating them in the perfect form," she recommends. She also suggests pureeing or mashing vegetables and incorporating them into a dish that way if you're trying to "hide" them. Dr Beckett's favourite tip is adding extra veggies to something you already cook and enjoy. "Take the bolognese you're already making and add some carrot, or take the tacos you're already making and grate in some mushrooms." Dr Partridge says if you're time poor and need something you can consume quickly, a smoothie could be a good alternative. "You can easily add a good handful of spinach", along with other fruits and vegetables you might prefer the taste of, she says. This is general information only. For personal advice, you should see a qualified medical practitioner.
ABC News
23-06-2025
- Health
- ABC News
What you need to know about dietary fibre and digestion
People share a lot of their lives on social media. This can even include digestion details, with content about "staying regular", bloating and fibre far from off limits on platforms such as Instagram and TikTok. Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, says she is glad these conversations are bringing fibre into focus. "I feel like lately everything's about protein and prioritising protein, and we've kind of forgotten about everything else, including fibre," she says. "Talking about digestive health — particularly pooping — was very taboo for a long time." Dr Beckett says fibre falls into two major categories, soluble fibre and insoluble fibre. She says soluble fibre "forms a gel-like substance when it's mixed with water". This gel-like consistency "helps us to feel fuller for longer" and some soluble fibres can also be classified as prebiotics, which help feed beneficial gut bacteria. According to Australia's public health website Healthdirect, soluble fibre is found in oats and barley, fruit and vegetables. It's also found in legumes such as chickpeas, lentils and beans. You may have heard insoluble fibre described as roughage. "I remember at school being told that fibre is like the gut's toothbrush," Dr Beckett says. Insoluble fibre is found in high-fibre and wholegrain breads and cereals, the outer skins of fruits and vegetables and nuts and seeds. The Australian dietary guidelines recommend 30 grams of fibre a day for adult men and 25 grams for women. Dr Beckett says while fibre falls into two main categories (and even more subcategories), dietary recommendations are based on general fibre intake. Considering daily recommendations and how often we eat, she says meals with 10 grams of fibre or more are a "fibre superstar", and 6 to 10 grams is a "good source". However, Dr Beckett says prioritising ingredients with fibre is more practical than "obsessing over the grams". "If you're having vegetables in your lunch and your dinner, if you're eating as many legumes as possible, if you're eating as many whole grains as possible, then you don't even need to worry about the number." Vincent Ho is a gastroenterologist and associate professor of medicine at Western Sydney University, and says patients are often confused about which foods are high in fibre. Dr Ho says a supplement is not enough to get your recommended daily intake, with a tablespoon of psyllium husk only containing about 2 grams of fibre. Megan Rebuli is a research dietician in health and biosecurity at the CSIRO in Adelaide, on the traditional country of the Kaurna people. If you're looking to get more fibre at mealtimes you can make some simple swaps, she says. "For example, swapping white bread for wholegrain bread [or] swapping white pasta for wholegrain pasta." You can also add legumes to salads and curries, she says. Dr Beckett says "generally speaking, Australians don't eat enough legumes" and they're a "stand-out" when it comes to high-fibre foods. Dr Beckett says these recipes contain more than 10 grams of protein per serve. Dr Beckett says "one of the immediate consequences of not having enough fibre in your diet is constipation." This could lead to extreme discomfort and even haemorrhoids from straining, she says. What's considered normal frequency for a bowel movement varies person to person and "it could be anywhere from three times a day to three times a week". Dr Ho says constipation can also lead to anal fissures (small tears around the area) "exacerbated by constipation and straining". He says eating fibre can help reduce cholesterol and blood sugar levels, and also reduces the risk of colorectal cancer (also known as bowel cancer). If you're not getting enough, "your cholesterol levels and your blood sugar levels can be elevated", as well as your cancer risk. Ms Rebuli says being physically active and consuming dietary fibre has been shown to decrease your risk, but there are a range of lifestyle and genetic factors that may also play a part. This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
SBS Australia
16-06-2025
- Health
- SBS Australia
What you really need to know about Ozempic – and how it impacts your relationship with food
Ozempic Insulin injection pen for diabetics and weight loss. Photo by Carolina Rudah for Getty Images Source: iStockphoto /It's not very often that a brand name becomes so ubiquitous that it becomes the default generic name for that product category. In the pharmaceutical world, that name is Ozempic – a new class of GLP-1 drug that has become a household name, thanks to its purported instant weight loss benefits. Everyone from Hollywood celebrities to schoolyard mums now seem to be chasing GLP-1 for weight loss, and sporting what has come to be known as 'Ozempic face'. But what exactly is Ozempic, and importantly – how does it influence your feelings about food? Ozempic is the name of a popular injectable prescription medication manufactured by pharma giant Nova Nordisk, indicated for people with Type 2 diabetes – as it helps to reduce blood sugar levels. In current practice, it's also being prescribed to individuals for health-related weight loss. The drug is a glucagon-like peptide-1 ( GLP-1) receptor agonist. This means Ozempic is meant to reduce a person's appetite by mimicking the effects of the naturally occurring hormone GLP-1, which is released in the gut after eating. Dr Emma Beckett, a food and nutrition scientist , understands Ozempic like few other people. As well as being an expert on how Ozempic changes a person's relationship with food, she has first-hand experience of taking the controversial drug. 'I am a food nutrition scientist and have five degrees on related subjects,' says Dr Beckett , food and nutrition scientist at Food IQ global and adjunct senior lecturer at UNSW. 'I know what to eat for good health. I have just always been a larger person. I am what the fat community refers to as 'small fat'.' Dr Beckett, who has a family history of cardiovascular disease, tells SBS that when Ozempic came out she was intrigued by its scientific workings as a weight loss drug. "I thought 'let's see how it works'. So I actually tried Ozempic quite early on [around three years ago]." She says she took Ozempic for around four months. During that time, the injections made her "feel less hungry". In that sense, Ozempic did the job it was created to do. 'Ozempic impacts that part of the brain that tells us that we're hungry," Dr Beckett explains. "It slows down how quickly the food we eat moves through our gastrointestinal tract. This helps to make us feel fuller for longer. Ozempic also impacts our insulin signalling pathways. Insulin gets released after we've eaten to help our body utilise energy.' Studies confirm that Ozempic also changes our eating behaviour by reducing the food noise that influence a person's eating habits. People who take the GLP-1 agonist become more in tune with their hunger and satiety and less influenced by emotional, situational, and external sensory cues. Ozempic impacts that part of the brain that tells us that we're hungry. However, she did experience one major impact which counts as a negative. 'Ozempic reduced my diet quality and didn't improve my relationship with food at all.' She reports that a lack of appetite reduced her interest in eating fruits, vegetables and whole grain foods. Her dairy and protein consumption also declined while on Ozempic. She also felt "numb" and indifferent about food. A study from the University of Pennsylvania shows that a GLP-1 agonists like Ozempic (or Wegovy) depresses the perception of our five basic taste qualities, therefore changing how we react to dishes we previously thought were tasty. It also reveals that side effects like nausea are experienced more by people who have better taste and smell, due to the impact the drug has on our perception of taste. 'I started thinking, 'this drug may make me slimmer over time but at what cost?' I wondered if I was trading off a heart attack for brittle bones because my diet quality was declining,' Dr Beckett says. She has since stopped taking Ozempic after the first few months, and has not returned to taking the medication since. Victorian-based GP, Dr Michael Mrozinski says there's no way to predict how Ozempic will make you feel or work on your body until you start taking it. 'Weight loss is really just a trial and error because, genetically, everybody's response to food is different,' Dr Mrozinski says . 'In people with obesity, we know that there is a dysregulation of specific hormones like GLP-1 and how they interact with the brain. What will work for one person to lose weight will certainly not work for someone else because our brains, bodies and hormones are all so different.' He explains that a person's response to Ozempic and the side-effects experienced may have to do with genetic variations in receptors related to hormones. 'These genetic variations are the reasons why some people maintain a healthy weight range and other people are obese in the first place. 'So when people take Ozempic, some will lose a small amount of weight and won't get any side effects, while others will be 'hyper-responders' who get really good weight loss benefits but also experience a lot of side effects.' Dr Beckett agrees that drugs like Ozempic will work for a proportion of the population if used holistically and 'correctly'. There's just no way of knowing who it will work for, or how, in advance. She warns that some people who take Ozempic may lose interest in consuming the dishes of their culture and crave bland foods. 'Food isn't just fuel," she says. "A person's diet should be quality as well as quantity. Everyone deserves to enjoy the food on their plate and maintain their cultural connection to it, whether it's a person who is of a higher or lower weight.' 'To use Ozempic 'correctly', you need to take the drug and access dietary, social and cultural support at the same time, so you can maintain or develop a positive relationship with the foods you eat – and not just focus on the amount of foods that you eat,' she says. Dr Mrozinski also says that correct use should always go hand-in-hand with quality medical and dietetic supervision. He also stresses that Ozempic should not be prescribed to people who are a healthy weight or underweight. You need to take the drug and access dietary, social and cultural support at the same time. 'I'm sure there are some people who still manage to get access to it who shouldn't,' Dr Mrozinski says. 'I certainly wouldn't be prescribing it for anyone who was just wanting to lose a little bit weight for a holiday or upcoming event. That's just inappropriate.' Currently in Australia, Ozempic may be prescribed by a doctor if a person is overweight or obese due to biological, genetic or health factors and at risk of developing type 2 diabetes or other life-threatening medical issues in the future. 'I don't want people to view Ozempic as just a weight loss medication,' says Dr Mrozinski. 'If you think like that, you may put the weight back on again once you stop taking it. I want people to view Ozempic as an opportunity to holistically change their diet and lifestyle, with support. 'I want people who take Ozempic to make small dietary and lifestyle changes when they start taking the drug and then increase them with time." Most importantly, Dr Mrozinski wants everyone who takes Ozempic to learn how to be more in tune with their body. 'If Ozempic completely suppresses your appetite and you're not eating much, you're going to experience nutritional deficiencies and other side-effects. So listen to your body and work with your doctor and a dietitian to determine the right dose for you that helps you to lose weight slowly. 'That will always be the healthier and more sustainable way to move forward.' Watch now Health and Wellbeing Australia Share this with family and friends
ABC News
26-05-2025
- Health
- ABC News
What you need to know about the hype around protein foods
From cottage cheese TikTok trends to protein-rich ice cream, it seems we're more conscious about protein than ever. It can make it hard to distinguish what sources of protein are good for us and how much we really need. Food and nutrition scientist Emma Beckett, based in Newcastle/Awabakal, believes the current protein obsession is being driven by gym culture, and an increased interest in weight loss and perimenopause/menopause health. "One of the challenges with the hype around protein is there's not really a very good distinction between protein-rich foods, protein supplements, or protein fortified foods," she says. Let's break it down: Tracy Hardy, a Gamilaroi woman who specialises in nutrition and dietetics for First Nations Australians, says focusing on protein alone in our diets could lead to a lack of macronutrient balance. The macronutrient balance is about what percentage of our energy should come from carbs, what percentage should come from fat, and what percentage should come from protein. "While protein is an important nutrient, these [diet] trends can risk overconsumption and risk neglecting adequate consumption of other macronutrients (fats and carbohydrates), micronutrients and fibre," Ms Hardy says. How much protein we should be consuming each day depends on several factors like age, activity level, and overall health. Eat for Health's nutrient calculator can help you work out what's right for you based on the national Recommended Dietary Guidelines (RDI). Our experts recommend choosing "food first" to meet your recommended intake. "The healthiest foods won't have a label to put that kind of claim on," Dr Beckett says. "Remembering the kind of staples of high protein foods as the first port of call, and then maybe adding the fortified foods and supplements, if you're struggling to get that balance with the foods first." Ms Hardy, from Sunshine Coast/Kabi Kabi land, says native bush foods, a traditional food source for First Nations peoples, can also be a great source of protein. "There is a variety of protein-rich bush foods, including (but not limited to) kangaroo, wallaby, magpie geese, fish, wattleseed, bush tomatoes, bush banana, and some legumes," Ms Hardy says. She says consumers can connect with First Nations bush food growers and sellers to properly identify and prepare bush foods so they are safe for consumption. "It's important to connect with local traditional custodians to learn the stories and sustainability of these foods." If you're looking to get more protein at mealtimes, our experts recommend: Our experts say there's a myth that you can't gain weight from eating too much protein. "You most definitely can," Dr Beckett says. "We need to be eating the protein and doing the weight-bearing exercise. Looking for trusted sources of information when it comes to protein is also recommended. "Don't go the influencer route, because you definitely don't know where that information is coming from," Dr Beckett says. Guidelines from the government's Eat for Health includes information on the recommended daily protein intake for your age, gender and whether you're pregnant or breastfeeding. This article contains general information only. You should consider obtaining independent professional advice in relation to your particular circumstances.
ABC News
15-05-2025
- Health
- ABC News
How long does cooked seafood last? And is it safe to reheat?
Many of us find cooking overwhelming at the best of times, and seafood can be a step too far for many. Is the rest of the prawn pasta going to be OK for tomorrow's lunch? What about the fish curry from Sunday night? The good news is that if you're nervous around leftover seafood, you're probably overthinking it. Food and nutrition scientist Emma Beckett, and senior scientist with the CSIRO Rozita Vaskoska, explain the basics. There's no need to panic about microwaving your leftover seafood, according to the experts. However, if you work in an office, the subsequent smell could be a separate issue for you and human resources. Dr Beckett says once seafood is cooked, to follow "standard leftover rules", such as storing it correctly and not leaving it out on the bench for too long. "If you've cooked [prawns] into a pasta or something, then the same kind of leftover rules apply. "No more than a few days in the fridge." Dr Vaskoska agrees that — once cooked — seafood is generally "very similar" to other leftovers. "[For] cooked food, we normally say up to three days to four days," she says. "The growth of the microorganisms will be quite similar between the categories of food if they are cooked." To reduce the risk of food poisoning when eating leftovers, the NSW Food Authority recommends cooling and covering them within 2 hours, splitting them into smaller portions and storing them away from raw meat. It also recommends eating leftover cooked rice and pasta within 2 days. For those concerned about food safety, Dr Vaskoska says seafood — like a lot of food — poses more of a risk when it's raw. She says it can be easier to tell when raw seafood is off because differences in the taste and smell can be pronounced. This may be adding to consumer perception that seafood is more volatile, she says, which is more about its "sensory shelf life" than safety. While it's safe to save leftovers for later, Dr Beckett says any fish, prawns and mussels need to be "safe" when they go into the seafood marinara. How quickly raw seafood should be used depends on the type and how it's been handled, but "for things like prawns, you want to use them within a few days of purchase". When buying seafood, "you want it to look fresh", "you don't want the eyes of a whole fish to be cloudy, and you don't want the fish to be slimy", Dr Beckett says. "You want it to be still that kind of springy kind of texture that you'd expect from freshness." Quoting her brother, Dr Beckett says, "fresh seafood smells like the ocean, old seafood smells like fish". Dr Beckett says you can reheat meals that contain seafood like other leftovers, but always "reheat thoroughly". Dr Vaskoska says to make sure food is hot and not warm. It should be reheated to 60 degrees Celsius at a minimum, but 70 to 75 degrees Celsius would be preferable. Dr Vaskoska says, "you don't want cold spots", but if you're reheating just a portion for lunch or dinner, that's usually pretty easy to achieve. Dr Vaskoska says to be mindful of the "4-hour rule". If you're planning to eat leftovers cold, once they're taken out of the fridge, you have 2 hours to eat them or return them to the fridge, but after 4 hours, they need to be thrown away.
