#1551 Smart Bites: Processed Foods and Their Impact
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Processed Foods and their Impact on Health
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DISCLAIMER: This text is the output of AI based transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate due to inaudible passages or transcription errors and should not be treated as an authoritative record. Nothing that you read here constitutes advice medical or otherwise. Always consult with a healthcare professional before making changes to a healthcare plan.
Scott Benner 0:00
Hello friends and welcome back to another episode of The Juicebox Podcast.
Welcome to my nutrition series with Jenny Smith. Jenny and I are going to in very clear and easy to understand ways, walk you from basic through intermediate and into advanced nutritional ideas. We're going to tie it all together with type one diabetes. Talk about processed foods and how you can share these simple concepts with the people in your life, whether it's your children, other adults or even seniors, besides being the person you've heard on the bold beginnings and Pro Tip series and so much more. Jennifer Smith is a person living with type one diabetes for over 35 years. She actually holds a bachelor's degree in Human Nutrition and biology from the University of Wisconsin. She's a registered and licensed dietitian, a certified diabetes educator. She's a trainer on all kinds of pumps and CGM. She's my friend, and I think you're going to enjoy her thoughts on better eating. My diabetes Pro Tip series is about cutting through the clutter of diabetes management to give you the straightforward, practical insights that truly make a difference, this series is all about mastering the fundamentals, whether it's the basics of insulin dosing adjustments or everyday management strategies that will empower you to take control. I'm joined by Jenny Smith, who is a diabetes educator with over 35 years of personal experience, and we break down complex concepts into simple, actionable tips. The Diabetes Pro Tip series runs between Episode 1001 1025 in your podcast player, where you can listen to it at Juicebox podcast.com by going up into the menu, nothing you hear on the Juicebox Podcast should be considered advice medical or otherwise, always consult a physician before making any changes to your healthcare plan. This episode is sponsored by the tandem mobi system, which is powered by tandems newest algorithm control iq plus technology. Tandem Moby has a predictive algorithm that helps prevent highs and lows, and is now available for ages two and up. Learn more and get started today at tandem diabetes.com/juicebox this episode of The Juicebox Podcast is sponsored by us med. Us med.com/juicebox, or call 888-721-1514, get your supplies the same way we do from us. Med, today's episode of The Juicebox Podcast is sponsored by the ever since 365 the one year where CGM, that's one insertion a year. That's it. And here's a little bonus for you. How about there's no limit on how many friends and family you can share your data with with the ever since now, app, no limits. Ever since Jenny, we are moving on to module three, processed foods and their impact on health. Woo hoo. Yay. I love the things you're excited by. I'm gonna open this up, and then I'm gonna let you pick through. It says processed foods can impact health in a variety of ways depending on the type of processing, the ingredients used and how frequently they're consumed. And then we're gonna talk about a number of different impacts and and factors here. So I'm gonna let you go through them also. By the way, I just said, it says, Here, it's notes that we put together. But it is exactly like something told us this. But go ahead. No,
Jennifer Smith, CDE 3:28
they're notes that we put together. Yeah, no. And I think this, this particular kind of topic, I like, where it lies in our flow, because of the way that we've kind of ended with different types of diets or plans for eating along with what happens to the food when you put it in your diet, where digestion goes, it kind of leads into processed food. In general, doesn't typically get digested, absorbed, the same way that foods that are just natural, like an apple versus apple pie from the grocery store full of whatever, yeah, right, or the packaged apple pie slice that's sitting on the shelf at the grocery store. And you're wondering, is the shelf stable, right?
Scott Benner 4:11
How come this doesn't expire for 17 years, right?
Jennifer Smith, CDE 4:14
Like, and another one that'd be kind of along the same lines, like Pop Tarts, right? Right? It's like, technically, fruit in the middle of those maybe, but you get the idea, right? So process versus real food, and I think one of the big ones is because we live, we live in a world today where food is so very available. And I use that term food very loosely, in terms of processed food, if we looked at our nutrient quality in terms of what we take in, we would likely find that a fair number of people actually have some nutrient deficiencies in their body, and oftentimes it comes because the processed foods, as I think we've talked about before, they kind of get stripped of what they started. What food they started out as, and so you'll end up seeing a lot of the boxed packaged foods on the shelves saying enriched, fortified, because they've taken out the stuff that was there to begin with that they grew with, stripped them down to this like white powder, so to speak. And now they have to add everything back in order to qualify it for some type of nutrient value. Yeah, I actually
Scott Benner 5:23
just did a little, a little dive while you were talking. So, oh, I asked our overlords, is there fruit in Pop Tarts? Oh, it says The short answer is kind of, but not really. Some flavors contain a small amount of fruit puree or concentrate, but it's minimal and heavily processed, and it gives examples the strawberries or dried apples or pear concentrate, and that's used to bulk up the fruit flavor. So this is actually from the packaging Kellogg says contains 2% or less of dried strawberries, dried pears or dried apples. So then the answer is, technically, yes, there is fruit in this. But it goes on to say it's processed to oblivion, heated, sweetened and stabilized. The amount is incredibly tiny, and mainly it's just there to flavor it or justify the name, correct, and it's mixed with corn syrup, sugar, artificial flavors and coloring. So if you're imagining a spoonful of mashed up fresh strawberries in there, I'm sorry, it says that ship has sailed. And then it goes on to be it picks a little bit through the marketing of it, and it says, Look, you know, why do they even bother putting fruit into it? It's because it sounds wholesome. It includes trace amounts. So it's allowed to be called Strawberry Pop Tarts, and the fruit, or fruit light taste does help cut the sweetness in all the sugar. So anyway, yes, that's it. And what
Jennifer Smith, CDE 6:51
do we as a good example? I mean, I'm sorry that we're like, hitting on Pop Tarts. Here it was, like one of those first things that came to mind worth talking about Apple. I
Scott Benner 6:58
guess I don't know why we have to apologize to them.
Jennifer Smith, CDE 7:02
You know, in terms of the comparison there, right? You know, their high calorie is one of the first things that I recognize with processed foods. Is an apple. A rough estimate is approximately 50 calories for your typical store bought medium sized Apple, 50 calories. I don't know even what a pop tart is. I'd have to look at the package, but it's probably like per single Pop Tart, even though they come to too little cellophane package is what like 150 calories, 180 calories. So again, not that I'm expecting people are saying, well, I'm eating an apple because I ate an apple Pop Tart, but as a comparison, from a food or a meal type of replacement, you could do better eating the apple with some nut butter or peanut butter. Maybe have similar caloric amount, but they're not empty calories. They're not calories that your body is going to not really recognize in terms of how it processes it on a cellular level, a digestive function level. Whereas the 150 200 calorie Pop Tart, it has very little nutritional value. There's just not there, I
Scott Benner 8:13
would say too. I looked again while you were talking, a pop tart could have 190 to 210 calories in one so that it's 380, to 420, for the pack. And then I went on it a little bit and asked a couple of more questions. A sedentary toddler needs 1000 to 1200 calories a day. Six to eight year old girl who's active 1600 to 1800 like there's a whole list here, but the point is, is that even a very active teenage boy needs only about 3000 calories a day. If you're talking about the teenage boy, you're giving away 1/6 of their calories to two of those pop tarts that then there's nothing functionally valuable in
Jennifer Smith, CDE 8:52
it. And giving away, that's a great way to say it. You're essentially giving away what could be quality nutrient intake that's actually helping in the growing population, you know, the little kids, the sort of pre teen, teenage years, anybody who might be an athlete into their adulthood, you are giving away what could really be boosting cellular benefit? Yeah, you know, so and relying on, you know, what portion of the American Standard American Diet is really relying on processed food for calorie intake. I think people think calories, and have for a very long time, especially since the whole low fat craze came out eons ago, right? It's all calories, calories, calories. But what do we eat food for? Yes, calories. But the behind the scenes is we want the nutrient pieces out of them, the macronutrients that we talked about, the micronutrients that we're supposed to be getting that help overall in our body, not only here and now, but long term.
Scott Benner 9:52
I'm going to kind of tack onto this here by telling you that I searched for give me 20 foods that technically contain real ingredient. It's like fruit, but, oh, this will be good, but amounts so small or processed that they barely resemble a real thing. Can I guess one, Jenny, the amount of things on this list that you've said to me over the years is actually kind of stunning, but it's stunning. But go ahead, guess one Today's episode is sponsored by a long term CGM. It's going to help you to stay on top of your glucose readings the ever since 365 I'm talking, of course, about the world's first and only CGM that lasts for one year, one year, one CGM. Are you tired of those other CGM, the ones that give you all those problems that you didn't expect, knocking them off, false alerts not lasting as long as they're supposed to. If you're tired of those constant frustrations, use my link ever since cgm.com/juicebox, to learn more about the ever since 365 some of you may be able to experience the ever since 365 for as low as $199 for a full year at my link, you'll find those details and can learn about eligibility ever since cgm.com/juicebox, check it out. This episode is sponsored by tandem Diabetes Care, and today I'm going to tell you about tandems, newest pump and algorithm, the tandem mobi system with control iq plus technology features auto Bolus, which can cover missed meal boluses and help prevent hyperglycemia. It has a dedicated sleep activity setting and is controlled from your personal iPhone. Tandem will help you to check your benefits today through my link, tandem diabetes.com/juicebox, this is going to help you to get started with tandem, smallest pump yet that's powered by its best algorithm ever control iq plus technology helps to keep blood sugars in range by predicting glucose levels 30 minutes ahead, and it adjusts insulin accordingly. You can wear the tandemobi in a number of ways. Wear it on body with a patch like adhesive sleeve that is sold separately. Clip it discreetly to your clothing or slip it into your pocket. Head now to my link, tandem diabetes.com/juicebox, to check out your benefits and get started today, I
Jennifer Smith, CDE 12:11
would guarantee that something along the lines of fruit chews or gummy bears is on the list.
Scott Benner 12:17
Number one, fruit roll ups, mostly corn syrup and sugar with a smidge of pear concentrate posing as strawberry Capri Sun fruit punch. Here's one that I think would stun people, original Yoplait yogurt. Yes, there's fruit in it, but it's more sugar sauce than actual fruit. Sugar sauce is upsetting to me. Well, it's just fruit snacks, Toaster Strudels. Then it gets into vegetable based ideas, veggie straws, which is the thing I brought up before v8 splash Spaghettios, Campbell's tomato soup. It actually says is real tomato Yes, but sugar, salt and starch dominate its profile. Garden veggie chips, which I think is a pretty popular I think they're kind of similar to veggie straws, almost potato starch, oil, few sprinkles of vegetable powder, things that are made with real cheese. It says kind of spray cheese, cheez, its Velveeta nacho cheese, Doritos, things that we've brought up before. Yep, here's one for you, made with meat. Lunchable pizza with pepperoni. The pepperoni in quotes, is usually a blend of meats and fillers, Hot Pockets, real meat and cheese are listed, but highly processed, chopped and stabilized. God only knows what stabilized means. A meat stick that once new beef is how it describes a Slim Jim that once new beef. I love that it's now filled with mechanically separated meat and additives. Chicken Nuggets contains chicken, but often ground, emulsified and padded with starches and binders. And didn't you
Jennifer Smith, CDE 13:49
tell me years ago when Arden liked them, right? And you're like, I can make these and I can make them from real food, right? It's
Scott Benner 13:56
one of the things that all I knew, is that I was not as healthy as I should be. I had kids, and I was now in charge of feeding them, and I didn't know what I was doing, and they love chicken nuggets. I said, One day I'm like, these. This is just, if it's just chicken with breading on it, why the hell don't I buy chicken, cut it up and put breading on it? Right? Yeah. And a to extend the rest of that story, it took a while before my kids were like, oh, okay, I'll eat these. Because the first time they were like, hey, actually, my son goes, This doesn't taste like chicken. And I thought, oh, in the face of eating real chicken, he's like, this isn't chicken. I was like, oh, like, what am I doing here? You know what I mean? Yeah.
Jennifer Smith, CDE 14:37
I mean, if we went down that rabbit tunnel, which I'll give a one second kind of one minute kind of thing, but it's a lot of children today. I think adults are a little bit more knowledgeable, obviously, but kids don't typically know where food comes from, right? And if we're educating, it is very and from a meat standpoint, too. It's like your son. Didn't think it tasted like chicken, because what he was getting was, as you just stated, a mix of a whole bunch of processed stuff with little tidbits of some type of factory farm processed chicken that got mulled down, and then whole whole bunches of other things added to it. And that's what they identify as chicken. It's not chicken, right? I mean, if you start showing kids where their food comes from, meat specifically, their eyes open up,
Scott Benner 15:25
yeah? Well, and nowadays, by the way, if I gave him, like a frozen chicken nugget, he'd be like, What is this? Don't give me this garbage, right? Yeah, let's move forward. Because this, I feel like he could just keep whipping this horse forever, forever. Yeah, because I have found myself, I did a follow up and ask it like to do a deeper dive on what the chicken like. The way it it described chicken nuggets like. What does that actually mean? And it's breaking down mechanically processed chicken emulsifying processes. None of this is exciting. No, not one of these things. Do you read and think, oh, I should eat this?
Jennifer Smith, CDE 16:02
No. And their video is actually their YouTube video is showing how chicken nuggets get made. And once you watch it, and the pink paste that comes out and gets formed and coated, I guarantee you won't eat a chicken nugget in your life. Again. If you
Scott Benner 16:16
ever bought one, you're gonna say, no. But have you ever bought a chicken nugget from McDonald's, and the first bite into it, you're like, This is awesome, but if it cools off even a little bit and you take another bite, you go, ooh, something's wrong,
Jennifer Smith, CDE 16:29
good. I need the whole container of barbecue sauce to put this next bite in. For me, it
Scott Benner 16:34
would be sweet and sour, but I'm right there. Okay, yeah. Are we gonna move to number two here? Yeah,
Jennifer Smith, CDE 16:39
number two, you know processed food? I mean, there are a lot of hits coming from processed foods, and they're widely available, but weight gain, obesity, I mean, they are. They're a huge piece. Why? Because the foods call in, again, high calorie intake. Processed foods contain what you've already and I've already said high sugar amounts, high fat amounts, high sodium amounts, and they don't lead to satiety, or the feeling of being satisfied in the aftermath of a meal, so you end up eating more of them, right? You don't get the four piece. You get the 12 piece, because you know that the four piece isn't going to be enough. Well, four piece probably also isn't balanced. If you put a side salad with it, if you need an apple with it, you know the balance there, right? So in terms of weight management, overall, we end up eating a lot more when it comes to processed food. To finally get the brain sensation from our stomach that, yes, you've now had enough to eat, and by that point, you've probably over eaten by a minimum of 500 calories.
Scott Benner 17:47
Yeah, yeah, that's crazy. And that's at a meal or a sitting Correct, right? And then you might do that two or three more times today, right? Yeah, absolutely.
Jennifer Smith, CDE 17:54
And, you know, I mean, in terms of those other pieces, there are books, easy books to read that have been written on what the manufacturing companies know about the hit point, right? What they want is you to become sort of encouraged to continue purchasing their product. It's like a hit, you know, you eat one of those shaped potato chips out of the cans. You mean? Pringles? Oh, Pringles, thank you. Yes, you can't just eat one, right? Why? Because they've, they've now kind of hooked you, and it hits all of the places that in your brain tell you to do it more. It's like an addiction. It becomes like an addiction, and then it's hard to break that, and it's hard to despite being a smart person and knowing you shouldn't do it, it's hard to not do it because it's become a habit that goes in your grocery cart. It comes home, it makes you feel good when you've had a crappy day, you come home and your Pringle can is there? Whatever it is,
Scott Benner 18:52
yeah, no, I hear you. So you're eating a bunch of food quantity. It's got a ton of calories in it, but yet, it's not doing the thing that eating is supposed to do for you. I used to hate ordering my daughter's diabetes supplies. I never had a good experience, and it was frustrating. But it hasn't been that way for a while, actually, for about three years now, because that's how long we've been using us Med, US med.com/juicebox, or call, 888-721-1514, us. Med is the number one distributor for FreeStyle Libre systems nationwide. They are the number one specialty distributor for Omnipod dash, the number one fastest growing tandem distributor nationwide, the number one rated distributor in Dexcom customer satisfaction surveys, they have served over 1 million people with diabetes since 1996 and they always provide 90 days worth of supplies and fast and free shipping us med carries everything from insulin pumps and diabetes testing supplies to the latest CGMS. Like the libre three and Dexcom g7 they accept Medicare nationwide and over 800 private insurers find out why us med has an A plus rating with a better business bureau at us med.com/juicebox, or just call them at 888-721-1514, get started right now, and you'll be getting your supplies the same way we do
Jennifer Smith, CDE 20:26
correct, yeah, exactly what goes along with it? We're, you know, bringing diabetes into the whole mix, whether you have type one or type two, or maybe pre diabetes, or maybe you have a family history with, you know, some type of weight management issue. What goes along with it is insulin resistance, right? And anytime we're putting in more of these processed kinds of foods, what are most processed foods? What's the macronutrient?
Scott Benner 20:51
After reading all this, I don't
Jennifer Smith, CDE 20:55
know even all the the processed stuff that your list brought up,
Scott Benner 20:58
carbs, yeah, but I was gonna say goo on my brain is completely rewired.
Jennifer Smith, CDE 21:04
Yes, it's kind of goo. It's like a paste, right? Instead of white rice, it's white rice flour in many of or whatever it is. And so we end up getting the spike, the rapid up down, because carbs get processed fast. We know that with diabetes from learning about insulin timing and all of that kind of stuff. But the more we have to hit that spike, the faster it gets processed out of our system. With the insulin that we take to management down, we swing blood sugar is dropping, and now we end up eating more and we take more insulin. It goes in, or our bodies make more insulin, you know, whether you have type two or or whatever. And so over time that hit in the body requires it to respond more and more and more and insulin resistance specific to the type two population, it means that your betas kind of get pooped out. Yeah, right. And overall, it's then a risk for those who are at risk of type two diabetes. It also, I mean processed foods, they're not great for having you have like you mentioned before about more steady energy when we were talking previously about the different kinds of diets, right? That you feel like you have a lot more stable, steady energy in the past couple of years, as you've cleaned up your lifestyle and you've made some changes to things, but processed food that call for more of it. Oh, it's out, I need more. Oh, it's out, I need more. That energy pull from the body leaves you feeling considerably fatigued, because it's not giving you anything sustainable, right?
Scott Benner 22:41
And also, then you couple that with people's sometimes varied understanding of how to actually use their insulin to begin with, and now they're putting themselves in situations where they're constantly having to eat, and oftentimes constantly having to eat, like, high sugar foods to keep you know, all of a sudden the food becomes medicine, and you can't not do it, right? I'm 77 two hours down. I'm eating sugar like, this is what's gonna happen, yeah? Oh, it just goes back. You know, it's interesting, as we continue to have this conversation, it made me wonder, what year did the book Soylent Green come out? And it's 1973 so we've been talking about this since at least, like I was born in 71 so this is a conversation in society for 50 plus years that, like, you know, you know the book? I do know that. Yeah, okay, all right. So if you don't know the book, you should look into it, right? But it's basically, it's a look at climate change, food insecurity, corporate power over food pharma, urban overpopulation, like that whole thing, of like, there's a lot of people here, and we got to feed them, and we got to take care of them, so we're going to make this goo and feed it to them, you know? And I so it's funny, because I get it, and the entire time we're having this conversation, it's not lost on me. The people who are listening are not the people who put this process into place. No, correct? Yeah, they're just going to the food store, and they're trying to stay alive, right? Like, and they have a certain amount of money and a certain amount of time, and they're like, listen, I know a pop tart is not good for my kid. I'm not an idiot, thanks. But, like, I don't know what to do. And, right? You know what I mean? Like, it's the entire time we're having this conversation, I feel that, like, just under the surface, I feel like we're saying something that is either not obvious to people or it's obvious to them, and they have to ignore it for a number of different reasons. And on top of all that, and not to feel political, but like, on top of all that, they're in a they're in a situation not of their own making.
Jennifer Smith, CDE 24:35
Correct? Yeah, no, absolutely. And it's, it's also not, you know, I'm not blind to the fact of processed foods can look I say, I would say, like, economically better,
Scott Benner 24:48
not right? But, yeah, not
Jennifer Smith, CDE 24:51
lately. But in general, like, you know, all the commercials that I rarely see if I'm ever watching television, but the things that come up, like, get them. Real Deal. You know, it's got this and this and this. And you're thinking, great, that's a lot of food. It's a lot of quote, unquote food. But really, what it is, it's a lot of calorie, yeah, and it's, it is bulk, right? And it may feed a family, but what are you missing? Going back to the nutrients you're missing, what really your body is craving. And again, it's not lost on me, either. The fact of food is expensive these days. I mean, the past several years, food has continued to increase in price. There are economical ways to eat real food at a price that could work for the majority of people. Yeah,
Scott Benner 25:41
you have to get over the hump of the I'll just call it the addiction. Like, you have to get over the hump of the addiction. You have to the processed foods that you've been eating and clear, clear that out of yourself so that you can keep going. But the truth is, is, like you, you could buy, listen, it's not inexpensive, but you could probably buy four chicken breasts for somewhere around seven to $9 like, right? And, and I weigh 180 I don't know what I weighed 178 pounds this morning, right? I can only eat like half a chicken breast. You can get three, four pounds of ground meat if you have a large family and give everybody a cheeseburger, at least it's actually ground meat. You know what I mean, so or
Jennifer Smith, CDE 26:16
making it go further, you know, things like vegetable protein casseroles or really good soups. I mean, you can stretch food to be both satisfying as well as quality, in terms of the nutrients you want to provide, even on a really tight budget. I mean, one of the things I would again, if I was going back to school for a lot of different things, I would love to be able to somebody would have to economically help me. But I'd love to, like, go to people's homes who wanted me there and be like, What should I clean up? How can I make this versus this? How can I change this versus change that? Because I think there is a want, but I think people are so lost in their habits of what does work and what they figure figured out budget wise that it's it's hard to make that change on their own. Yeah, and I feel bad about that.
Scott Benner 27:05
Just the entire time we're talking, I'm thinking, we're either telling people something they don't know and they're happy to hear, or we're telling people something that they completely understand and don't know how to escape, right? They can't apply it. Yeah, when you look down this list of I mean, you just went over blood sugar and insulin resistance. Insulin resistance. But you know, in a minute, we're going to talk about inflammation, your heart, your gut health, your mental health, right, like and risk some other chronic diseases, all from this, the root of this one problem, you know?
Jennifer Smith, CDE 27:34
So, yeah, and it, as you listed them, kind of increased inflammation, right? That's a heavy hitter. We hear the word inflammation a lot, but when we look at the other pieces here, heart health and your gut health and how your brain functions, and even those big chronic diseases that we hear about over and over and over again, a lot of them are linked to inflammation in the body. It's how the body processes a lot of different things. I mean, stress can also create inflammation, but food is a is another hit there in terms of inflammatory process. And some people might have more inflammation because their body doesn't like even if it is a healthy food, maybe your body doesn't like it the most. So that could create gut inflammation until you take it out of your, you know, out of your diet, but these foods often contain a lot more unhealthy processed types of fats. Thankfully, we've gotten rid of most, like trans fats are technically like allowed anymore, but it doesn't take care of the fat we talked about before was like canola oil and some of the seed oils and those types of things. I mean, they're in all of these packaged processed foods. You may talk about preservatives. There's a lot of back and forth. It's like a 5050 when we talk about artificial sweeteners and what that does in the body, and also the food colors and the dyes and those kinds of things. And you know, whichever side you're going to sit on, just know that they weren't really created in the field across the street, in the farmer's lot, right? They just they weren't. So we talk about inflammation, it's really boils down to, how does your body deal with it? And if it's once a year that you're eating blue gummy bears, probably not that big of a deal. But if that's something that's in your diet, on an ongoing process, I guarantee that your body is not responding well to that. Yeah.
Scott Benner 29:26
And that's tough, because everybody who's listening right now just said, Oh, my God, I have a bag of gummy bears in my house. Yeah? And listen, I buy a five pound bag of gummy bears probably twice a year. And I would say that a third of them get thrown away because they're in people's cars or they're in bags, and they get stale eventually, and, like, you don't end up using them. But right? They're also mainly how Arden, like, stabilizes a low blood sugar. Is a gummy bear here, gummy bear there. It's, I don't know, Jenny, this whole thing is upsetting. It
Jennifer Smith, CDE 29:57
is. And I that's where I'm like, God, treat your low blood sugar, slow. Right, right? Yeah, we're not
Scott Benner 30:00
gonna not do that, right? I'll explode it out for a second. If everyone was eating the way Jenny is eating, I don't think you'd have as many low blood sugars. Is that fair? Because you wouldn't be using as much insulin, you wouldn't have as many spikes, you wouldn't be making as many big, aggressive Bolus I mean, honestly, how often do you get low? Define
Jennifer Smith, CDE 30:18
low because, I mean, I define a low by whether or not it needs to be treated. I am using an A I D system, right? So I do have a saver in terms of that. But
Scott Benner 30:28
how often are you saying, Oh, no, this isn't gonna stop. I have to have something, and it's so emergent that it has to be sugary and quick. Oh,
Jennifer Smith, CDE 30:35
emergent. Very, very rare. Do
Scott Benner 30:38
you not think that's somewhat a mix of an A I D system healthy eating and exercise
Jennifer Smith, CDE 30:45
and knowledge about what my typical variables do, right and how to
Scott Benner 30:49
adjust your insulin, where it needs to be adjusted. Yeah, yeah, no. Again, like, you've been doing this a very long time, and we've talked about this before. You had a very like, you had an excellent launch into life about food from your parents, like you got, I think you got lucky there. That's, that's incredibly Yeah, 100% Yeah. Like, even as we're talking and I realized that I was able to break whatever addiction I had to food. I used the GOP to do it. Not everybody could do that. And if I didn't have that, I don't think I could have done it either. And I just had an experience with a an acquaintance the other day, who, after a year of just fighting to get a GLP medication, they got it, and now, three months later, are telling me, like, I don't want to do this anymore. And I said, why? And they said, Well, I haven't lost any weight. And that person's on the phone with me sitting outside of a convenience store having lunch. And I was like, Yeah, well, I mean, I feel like maybe you're just eating through it. Like, you know what I mean, like, you can, like, just don't have lunch here. Like, I think that would be, like, a great start. First start. It's not magic. You don't put it in and, like, you magically, like, start dwindling away. Like, it should make you not think about food quite as often so you can get over this addiction. Blah, blah, blah. And the person said, No, I just love food. And when, when he started talking about it, I realized that, like, his identity, like, you know, how we talked about in the last episode about, like, special diets and people like, you know, like, well, you know, I had a personal experience with this, and that's why I feel like this is universal truth, or it's tribalism, right? Like, you're like, Oh no, it's keto. It's the way to go. Sometimes, nutrition can be confusing or whatever. Like, I realized that his tribe is, I like food. I didn't think of that as this as a fueling plan, but it is like in people's minds, and
Jennifer Smith, CDE 32:33
what does it boil back to? I mean, one of the things that we're, you know, kind of going to get to, but we could, it fits right here, is addiction, like eating habits, yeah, and why? Right? The food, as you described, he's not sitting somewhere eating a whole roasted chicken. He's sitting outside of a convenience store eating a meal of whatever it was. But what's in that food? Again, high inflammatory types of ingredients, sugars, fats, sodium, and those foods have grabbed that addictive piece in his brain and have landed him unfortunately. I mean, he is, this is completely not a conscious thought to him. Oh no, as to why.
Scott Benner 33:15
And then once you get to like the talking about it part, it's all so ingrained, like, I really don't mean, I know this is going to sound like crazy to somebody, but he talked about eating the way I've heard, like, people talk about drugs, like, not, I don't mean, like, weed. I mean, like, you know, like, I'm talking about, like, Yo, man, you don't understand. I need the thing. Like, like, heroin kind of, like, talk like, serious it
Jennifer Smith, CDE 33:37
is, yeah, they're palatable. A lot of people don't realize, again, as we've said, food digestion kind of starts in the mouth, but a lot of people are very on a subconscious level. They like the way certain foods like feel, feel as they chew them, as their taste buds get the tastes that all mingle together, and because processed foods are so clicked in to hitting all of those places. You know, your taste buds taste different things around your whole mouth, right? There's salt in one place, there's sweeter in one place, there's sour in another place. And they've figured out how to manufacture these foods to hit all of the desire places. And then you can't get away from that
Scott Benner 34:17
to circle back to inflammation for a second. Yeah. Most of you listening already have autoimmune problems in your life, correct, right? And so you're, you're probably experiencing inflammation to begin with, and now this is probably adding to that problem.
Jennifer Smith, CDE 34:33
Yeah, and with diabetes, you know, multiple of these, along with that inflammation, inflammation pieces, you know, we know that we are more we have more potential to heart health issues, more cardiovascular risk factors. We're told about it probably every single time we go to the doctor, right? They look at your lipid panel or your cholesterol panel. They look at, you know, what's your lifestyle like, etc. But you. Inflammation is a huge piece in heart health. It's in the vessels in the body, and what that leads to in the heart, and how, how well your heart can pump, versus how hard it has to pump, to move the blood around your body, to circulate the nutrients that are supposed to be in the food that you're eating, right? And when we have the potential to have that mismanaged in our body. We want to do as much as we possibly can to decrease this inflammation. And if some of it, not all of it, but if some of it can come from healthier choices in what we put in for the caloric part of you know, what we what our bodies need, it can make a difference. Yeah.
Scott Benner 35:40
I find myself sitting here thinking about all the conversations I've I've ever witnessed online around food, talking about tribalism. Like, there are people who, once they figure this out, instead of just talking about the way you and I are right now, which I think is a very like, measured, reasonable, like, look, here it is. You know, you do whatever you take what you need do whatever you want with it, right? But there are some people who come from the like, No, you're wrong and you're killing yourself and blah, blah, blah. And I figured it out, they get tribal about it, and then these conversations never happen in community settings, because you're either a crazy health person or you're a crazy unhealthy person. And like, and then that's how people think of each other, right? And the person who's not eating super clean, they're like, I'm not doing anything terrible here. Like, I'm just, I'm at the grocery store buying food, just like everybody else. And also, like, like, with many things, eating this kind of way, like the way we're saying, like, try not to eat this way if you can. When you do that, it's not like, you have a pop tart and then you're in, your foot falls off. It's not like your head pops off after you eat, like Cheerios. It's just like diabetes really, like you cannot take care of yourself. The drift is so slow that you don't feel it happening. And then once you get there, you don't even know you're there, because it took so it took so long. I think eating and diabetes have that very much in common, absolutely,
Jennifer Smith, CDE 37:02
100% I you know, and in any health condition, which is why, you know, we bring up these health conditions in terms of that processed food singular piece, you know, we look at not only heart health, but you know, gut health, right? We talked a lot before about how food processes gets through your digestive system, where nutrients get absorbed, etc, but our digestive system is also supposed to clean out things, you know, poop, right? It's like, I was like the word poop 2o, is 2p. Is what's not to like, if it's
Scott Benner 37:31
not coming out, right, Jenny, it's probably not going in, right? That's all
Jennifer Smith, CDE 37:34
correct. No, that's it's a great way to think about it. Many processed foods are low in what? What helps you poop, fiber, fiber, right? So if you're not going to the bathroom regularly, you can start looking at, well, what's the percent of process in the diet that I eat? Maybe I could sneak in some salad every single day instead of the veggie straws, for example, right? And in terms of digestive issues, things like constipation and whatever in diabetes, can certainly mean fluctuations in blood sugar. If that food isn't processing through your system efficiently the way that it's supposed to, it will make a difference in your blood sugars. I don't want
Scott Benner 38:17
to say this because I'm so afraid you'll hear it, but I know it's been said in the podcast in the past. I watched Arden from a distance have a sticky blood sugar in the 170s yesterday afternoon, and then she doesn't listen anyway. Not only she hears this, right? They had lunch, and she stood up and she's like, I'll be back. And I was like, Okay. And then she left for a while and came back, and then her blood sugar started to fall. You know, where she went? The bathroom. She went to the bathroom. Yep, the bathroom. Things happen, and her blood sugar started to come
Jennifer Smith, CDE 38:48
down. So and then, you know, in the whole process, food, kind of consideration, what's another piece that helps things move through your body is water. Water, plain and simple, right? And processed has also hit the fluid piece of our intake. We no longer just drink water. It's got to have something in it. It's got to taste like something. It's, you know, and so depending on what that makeup is, it could actually be leading to more disruption in our digestive system as well.
Scott Benner 39:18
I'm guilty of that, of not only drinking things that taste like something I've tried so many different times, and I just, I still can't break the idea of like the problem with water is tastes like water. And I know that's ridiculous, but it literally. I mean, listen, I grew up in the 70s, like we used to have a container on the top of our refrigerator that I guarantee was 18 inches high, and probably like a football around, and it just had powder and a scoop in it. And there was a one gallon jug, and you'd fill it at the sink and put in a bunch of scoops and mix it up. And that was what you drank.
Jennifer Smith, CDE 39:52
That was what you drank, right? And, I mean, you know, water doesn't have to taste like nothing. Put a little bit of lemon juice, lime juice, put squish up. An orange slice and put it in the bottom. It enhances the flavor of the water. So it doesn't have to be truly just plain water, damn
Scott Benner 40:06
it. Jenny, I'm gonna do that as soon as we're done. There you go. I'm gonna go downstairs. I have a water jug. I'm gonna put I have oranges. I'm just gonna do that, and then I'm gonna try my hardest to drink that today instead of I'm absolutely gonna try. Is there value in adding a little like fiber to your diet? If you can't get it into your diet, like Metamucil or something like that? Sure.
Jennifer Smith, CDE 40:28
I mean, Metamucil is out there. Citrusy is out there. One of the ones that I typically recommend is psyllium husk powder or fiber, again, any of these. It's not a slow drink through the day. If you add any of these to your water, it's a you have to drink the whole eight ounce, 10 ounce glass at once, or it's going to get like sludge at the bottom. But absolutely, it could be helpful to add it in if you do know that your diet is lacking in that department. Again, we just want things moving sufficiently through your digestive system you should be eliminating every single day. Yes, you
Scott Benner 41:03
gotta poop every day. You have to poop every day. Everybody poops not. Everybody poops every day. Yes, yep, gut health too. I'll say for myself to get over a hump and get my gut health together. I used probiotics for a while. Sure, there are people in my family who, have, you know, sometimes have uneasiness in their stomach, but they're very consistent with probiotics, and it helps them a lot. Yeah, you know to help that. I know it's a thing that's probably understood by the people understand it, but not much by the general public. About You know, the gut biome is, it's a big deal. It has a lot to do with our next topic here too, is your mental health. I tell people how their diet impacts their mood. So
Jennifer Smith, CDE 41:42
again, when we have nutrient dense food, we take in the nutrients that our body truly and actually needs. Our cells use them. It sends them to all the places in the body that require this nutrient versus that nutrient, right? So when we have a lot of processed food versus the other quality types of of nutrients. Essentially, we end up having as we've already talked about some blood sugar instability. We've also talked about inflammation. You can have inflammation in the brain as well, and it really impacts your mood. Think about the roller coaster that you have in blood sugar versus a day that runs nice and smooth. There is a very big difference in what you have to pay attention to on the roller coaster day compared to the non roller coaster day, right? They impact a lot of the different refined types of foods in these processed foods that we might be eating can also affect different they're called neurotransmitters in the brain, and they can really mess with the feel good response versus the more depressive response in the body. They can disrupt sleep. How much quality sleep you're actually getting, which we know sleep is huge in mental health and also in blood sugar management. You know, in terms of nutrients, the quality would put in makes a difference all over the body, inclusive of your brain. Living with diabetes already more stable blood sugar means that you have, you have less in a way to navigate, and that can improve your mood. You're not always fighting something. You've got it navigated so that the ups and downs are truly they're there because you'd expect them to be there, and you know how to manage them, so it's less less attention from a diabetes angle,
Scott Benner 43:35
right? So your brain gets fuel starved, and that impacts emotional regulations, you can get hit with a lot of hormones like, gosh, adrenaline and cortisol, right? That could make you snappy or anxious or whatever, sure, right? Then there's impulse control problems. If your blood sugar gets low, right, impaired prefrontal cortex, yep, struggling to think rationally, lashing out before you process making poor decisions like eating. It actually says like eating four Snickers bars instead of having a meal, correct? That kind of not talking about a low blood sugar, like an emergent low blood sugar, but just in general, right? But just
Jennifer Smith, CDE 44:11
in general. And then what's the opposite? The opposite is high, I know high blood sugars, at least for me, what my my symptom that I absolutely hate, and thus really work hard to not have high blood sugars, is sleepiness, fatigue, almost like a cloudiness in the way that I move through my I feel like I'm kind of like slogging through mud. I just don't have the energy that I have, you know, hoped to have to get
Scott Benner 44:37
through the day. If you push through hunger instead of fueling you could it slows down your digestion, shifts your metabolism, fatigue and weakness sets in, and your body could start eating muscle or and breaking down muscle for energy, right? We don't
Jennifer Smith, CDE 44:50
want to happen. No, you want to keep as much muscle as you possibly can, because at some point, muscle starts to decline anyway in life. So you want to keep as much. As you possibly
Scott Benner 45:00
can. And if all that doesn't motivate you, it can affect your empathy, like the actual like communication. You can misinterpret neutral comments as attacks. You can get sarcastic cold or passive aggressive and snap at people you care about, and then, of course, regret it later.
Jennifer Smith, CDE 45:14
And with today's communication being often without facial connection, yeah, talk can happen much more frequently, right? If you can't see how somebody's responding to the comment that you've made, but it's a text message or something you've popped in on an online forum. If you're already on this roller coaster of emotion, it's going to be even worse. Yeah, you pick
Scott Benner 45:33
up your phone, you think, what does that mean? And everyone's guilty of that, I'll tell you too, online is a great example. Y'all don't know how many notes I get from people that say, Hey, I saw you deleted my comment, or you suspended me for a day, or something that I just wanted to tell you my blood sugar was low, and I'm really sorry, like, it's not how I actually interviewed a woman yesterday, before we started recording, she said, you know, you once suspended me from the group for three days, and I always thought about reaching out to apologize to you, and then just told me a story about she had a low blood sugar. She jumped on saw something, it hit her the wrong way, and she got typing, and that was it. And I was like, No, but that's this. I know that's crazy to think, but for some of you, but it could just be what you're eating, so
Jennifer Smith, CDE 46:19
some of Yeah, or how you're how you're navigating what you're eating, and everything that goes with it, and the whole general scheme of things, processed foods are
Scott Benner 46:28
harder. Yeah? And Jenny, I don't want to minimize it. Some of you might be, but that's but it also could be this, do you want to keep going? Or are you out of time? Yeah, no, I'm good. I've got about like, 15 minutes. Oh, awesome. We could finish this up. Yeah, absolutely. All right. Well, here's a here's an upbeat one. Go ahead.
Jennifer Smith, CDE 46:45
Yeah, risk of chronic diseases, all of the I mean, we're really hitting on the big ones that encompass the majority of unfortunately, like death in especially in the United States, we've got heart disease that we talked about, we just talked about mental health. But diving deeper is more like dementia and Alzheimer's kind of beyond, right? And then we've got, what other chronic diseases, cancer risk? Yeah, right. So we've got, I mean, there are many, many, many studies that look at food, real food, versus more processed food. And we already talked about meats, your chicken nugget example, right? But the more processed and meat process, thinking beyond what you know, we talked about things like your hot dogs, your deli meats, foods with a lot of artificial preservative, things like nitrates in them, they do have some good studies relative to the processed nature of those foods and the additives and the ingredients leading to higher cancer risk, especially like your digestive cancers,
Scott Benner 47:52
colon, esophageal, even, or No, I wonder maybe that's too
Jennifer Smith, CDE 47:58
that might be too high. Yeah, the esophagus is more relative to how your body is responding to that, like a GERD. You have this little like GERD, right? You're supposed to have this little valve at the top that doesn't allow food to come back and again, depending on maybe your body's response to food, you may actually not be tolerating some of the things that you're taking in. Maybe they are more processed. They could come back up, and that can erode things, creating more risk. There
Scott Benner 48:23
that one example, deli meats. My father in law, he thought that was like, deli meat was like quality food because it was expensive and he couldn't afford it when he was younger. So interesting, right? Like, we couldn't afford to, like, stand at the deli like proper people and wait for our half a pound of this and quarter a pound of that and stuff. That and stuff like that. But once he could afford it, he thought he was eating well, like, and you couldn't have talked him out of it in a million years. Like, I still have trouble telling my wife, because she grew up with watching her dad be like, No, this is like, look, this is us properly succeeding. You know what I mean? And I all the time I'm like, That's not food. Like, it just isn't, like, that's not Turkey. There is Turkey. You could buy it and we can make it and then take out your knife and cut it yourself and slice it up. Yeah, and I do that, by the way. And sometimes people it just sits. I'll get like, a half a turkey breast and make it and slice it, and it's awesome, and I'll pick at it, and but some people will just like, Oh, it's too like, it's almost like, it's more, I don't know what the word is, but when you make it that thin slice, it somehow attracts people's like, I don't know what I'm saying. Well, what is it? Also, it's almost like the packaging sexier, for some reason, like,
Jennifer Smith, CDE 49:34
almost. But it's also, what are we talking about in general? With processed foods, they're convenient. It's easy. Yeah, easy. You take the slices out of the package. Oh, goodness, it goes pretty far. I can make, you know, 12 sandwiches out of this pack of meat. Now, are there quality choices? Sure. Go to the deli counter, ask what the ingredients are in the deli meats that aren't packaged in plastic at your grocery store. Watch them slice it from the. Actual, like breast right? There are ways that you can still have deli meats, so to speak, that don't include a lot of those artificial preservatives. Yeah, but again, it takes looking for them and then buying them. So
Scott Benner 50:12
it's all about the pre the preservation too, about it's about them being able to unwrap it today, slice them off of it, wrap it back up, and have it there again tomorrow and the next day and the next day, and it doesn't go bad. And you know, if you took my process and just took a turkey breast and put it in the deli, it'd be bad in a few hours, like just sitting out in the air like that. Yeah, yeah, yeah.
Jennifer Smith, CDE 50:33
And then, you know, again, other chronic diseases, and we talked about diabetes, type two diabetes, but where do things actually get started? It's something that we call metabolic syndrome, right, which includes a lot of different factors that we we kind of lump it into heart health or cardiovascular diseases, things like changes in your blood pressure, changes in your cholesterol levels. You know, even a family history of some of the things like stroke or heart attack definitely includes elevated blood sugar levels. Obviously, all of these we're looking at when you don't have type one diabetes. We're looking at more from the realm of type two. But can you have metabolic syndrome along with type one diabetes? Yeah, absolutely you can. Oh, sure,
Scott Benner 51:15
I've seen people have it. I think Arden has it from PCOS, like just, she basically has type one diabetes and she's insulin resistant, and they're not the same, they're not the same focus, no. And
Jennifer Smith, CDE 51:28
the resistance is the hard part of that. The insulin resistance, despite doing the healthy food things and getting some kind of exercise, even PCOS, is a really difficult one to navigate, because it brings in some of these things that are metabolic in nature, despite you doing your best at managing your lifestyle stuff. So
Scott Benner 51:49
it's a lot of work. It really is, like, you wouldn't, like, you know, you wouldn't bring Arden in here, look at her and think, like, Oh, she's, you know, she has insulin resistance. Like, he just wouldn't think that about her. But it's, a lot to fight through. It, really is. It is, I guess we've hit on this a couple of times. But to finish up with the addiction, like eating habits. Yeah, your
Jennifer Smith, CDE 52:07
friend was the best example. I think, you know, in terms of making the foods have been made. They're made essentially for your body to like them, your brain to like them. That's where the hit point for any addiction comes is your brain and some personalities, honestly, are much more likely to have an addictive quality to them, and because of the way that these processed foods have all of the right pieces linked together, the reason you can keep going back and going back and going back and again, because they're nutrient poor and calorically dense, you don't fill up on just a little bit of it. You have to keep going back and going back and get more of it. And again, thus overeating and, you know, triggers things in the brain that lead you to doing it more and more and more. It's like, like, Halloween, right? You get started on eating a Halloween bucket, and it's, it's so good, like, you just want to go back for another little Snickers bite. You just want to go back for another little you know, whatever.
Scott Benner 53:12
11 days later, you're pulling, like, some candy out of the bottom. You're like, I don't even like this, but hey, I don't know what this is. The basket empties. And you're like, Oh, all right, I guess I go back to my and you look up and it's the middle of November, right? You've been eating Halloween candy for weeks. And
Jennifer Smith, CDE 53:28
what does it bring in, you know, to those people who are more, I guess, receptive to kind of emotional eating, or more receptive to this dysregulation in their own ability to choose, you end up having a really poor relationship with understanding why you're eating. If you're eating to satisfy a desire, you're not eating to satisfy. The real reason for putting food in your mouth, and is that it's to sustain life,
Scott Benner 53:59
right? And it's not that there's not a balance, like, you said it earlier, right? Like, it's cool. If once in a while you're like, hey, yeah, I like this. This is fun. You know what I mean? Like, yes, I think it's the availability of the food 100% that causes the problem for somebody. Like, right? If you had to, like, get up on Sunday morning and go get a bushel of apples and squish them up to make an apple pie. Well, you'd have an apple pie once in a while, but, yes, but when there's a hand size, like, literally, a hand sized apple pie at the cash register while you're leaving the gas station, Well, hell, we can eat them all the time, right? And then it's like, well, there's three for $1 like, awesome. I'll get three of them. And, like, I don't have one for later. And then, oh, I can go wait. I can go to a big box store and get 50 of these. Like, oh, now they're in the closet. It's that, if you don't see the same thing as when I told the story about, like, I caught my little brother smoking when he was a kid. And I said, Listen, if I was you, I would just think about 10 really rich people in a boardroom laughing at you for buying their cigarettes. Like, that's kind of how I feel about the food, too. Yeah, like, someone has marketed you into a health issue or a future health issue, and they're going to be rich and you're going to be dead, and that's tough. Like, it's just what it is, you know? So, right? Anyway, no, and
Jennifer Smith, CDE 55:13
that's, it's a, it's a good example, essentially, because really, you're, you're feeding a desire in your brain that came from somebody's idea of how to actually get you addicted? Yeah,
Scott Benner 55:23
no, somebody took advantage of what they understand about how the human body works to get you to think, oh, I absolutely need this candy bar, or I absolutely should be drinking this soda. I We haven't even, like, hit on soda yet, but soda is just like, unconscionable that it's even made. And I like a glass of soda once in a while, but like, it's, it's not 1955 and you're not having a coke at the soda counter. Soda counter, yeah, it's not the same thing. You've bought 17 bottles because it was on sale, $9 for four. And you're like, Oh, it's a deal. And
Jennifer Smith, CDE 55:56
that's a very good example going to, so to speak, the soda counter for a nice glass of that they, you know, bring you. It's got ice in it, and it's frosty on the outside. And you were probably there with your boyfriend or your girlfriend who you wanted to take along with you, and it was like 10 cents for the glass. And it was a treat. However, you weren't
Scott Benner 56:16
going to have another one Until next Saturday, correct? Yeah, yes, it wasn't
Jennifer Smith, CDE 56:20
the god, there are cans of this on the shelf. So why should we go to the soda counter? Right?
Scott Benner 56:24
Right? I mean, I'm gonna guess that a bucket of popcorn at a movie in 1960 didn't like it wasn't as big as my dog.
Unknown Speaker 56:33
Wasn't a bucket at all. It said free
Scott Benner 56:36
refills at the end, and you're like, oh, it's only $20 what a deal there's free, I don't know. And then you got to go put buttery, buttery flavored topping on it. And it's probably, it's just none of it's, it's a lot of what you're doing isn't what you think you're doing, I guess is my point. So, all right, I'll let you go. Thank you so much. No, thank you. You
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