Ep.95 | Unpacking Ultra-Processed foods: what every diabetic should know
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In this episode, we cover:
The hidden health toll of ultra-processed foods
The importance of cooking with real foods
Healthier Food Choices
Food Addiction Awareness
Ultra-Processed Foods and Diabetes Risk
Misleading Food Label Terminology
Portion Control and Food Cravings
Healthy Eating Strategies for Diabetes
INTERVIEW
Bertrand Amaraggi
Founder, CEO
Julie Ruelle, RD: GoCoCo Registered Dietitian
Julie has worked across clinical nutrition and the "better-for-you" food industry, now serving as the RD for the GoCoCo App – a game-changing tool that empowers people to reduce their intake of ultra-processed foods (UPFs) and reclaim control over their metabolic and nutritional wellbeing.
Bertrand Amaraggi: Co-founder & CEO
Julie Ruelle, RD: GoCoCo Registered Dietitian
GoCoCo, Download the app: https://www.gococo.app/
GoCoCo, Our Philosophy: https://www.gococo.app/our-philosophy
GoCoCo, For people living with or at risk for diabetes: https://www.gococo.app/post/our-type-2-diabetes-warning
The NOVA Food Classification System
Julie Ruelle is a Registered Dietitian with over 20 years of experience in nutrition and health. Throughout her career, she has worked with multiple "better-for-you" consumer packaged goods (CPG) companies, blending her expertise in clinical nutrition with a passion for improving consumers health through accessible, healthier food choices. Currently, Julie serves as a Registered Dietitian for GoCoCo, where she helps empower consumers to make informed decisions about their food by reducing reliance on ultra-processed products. Julie focuses on practical, sustainable strategies for better eating habits and a healthier lifestyle.
Quick recap
The meeting focused on discussing food addiction and the impact of ultra-processed foods on health, particularly for people with diabetes, with Bertrand and Julie sharing insights about the Go Coco app's role in helping users make healthier food choices. The discussion explored how processed foods can be addictive and harmful, while emphasizing the importance of reading labels and choosing whole, unprocessed foods. The conversation concluded with practical strategies for improving diet and health, including the use of the Go Coco app's features and the importance of making gradual changes to eating habits.
Next steps
Chef Robert to subscribe to the Go Coco app and test the new real food tracker feature.Listeners to look at their pantry and make a small, subtle change in their eating habits this week.Listeners to try adding more fruits and vegetables to their diet instead of focusing on what to eliminate.Go Coco team to continue improving the app based on user feedback and suggestions.Chef Robert to potentially meet with Bertrand in Barcelona during his planned trip to Spain in February.
Summary
Food Addiction Awareness Discussion
Chef and Bertrand discussed the growing awareness and concern around the topic of food addiction, noting its increasing presence in media and public discourse. Bertrand highlighted the similarity between the techniques used by tobacco companies to create addiction and those applied by the food industry, emphasizing the success of these strategies in forming habits. Chef expressed excitement about the potential of Go Cocoa as a solution to help people, while Julie, a repeat guest, shared her enthusiasm for being part of the discussion.
Go Coco: Healthier Food Choices
Chef welcomed Julie and Bertrand to the podcast, highlighting their role in creating the Go Coco app, which helps people, especially those with diabetes, identify and avoid ultra-processed foods. Bertrand explained the app's origins in Spain six years ago and its mission to improve health by offering better food choices. Julie, a registered dietitian, shared her experience working with Go Coco, emphasizing her focus on empowering consumers to make healthier decisions for themselves and their families.
Ultra-Processed Foods and Diabetes Risk
The discussion focused on ultra-processed foods (UPFs) and their impact on diabetes. Julie explained that UPFs are foods that wouldn't be found in a home kitchen and are often highly palatable and addictive, with a study showing a 17% increased risk of type 2 diabetes for every 10% increase in UPF consumption. Bertrand shared user experiences with artificial sweeteners having similar effects to sugar, and both Julie and Bertrand emphasized that people with diabetes should reduce their consumption of UPFs by focusing on whole, unprocessed foods. They also discussed how UPFs often contain unhealthy fats and can lead to weight gain, with Bertrand noting that processed foods are designed to be addictive and consumed in larger quantities despite having the same nutritional profile as unprocessed alternatives.
Portion Control and Food Cravings
The group discussed the challenges of portion control and food cravings, particularly for snack foods like Doritos and cake. Julie explained a study about the first bite of cake being the most satisfying, leading to overeating. They emphasized the importance of reading food labels and choosing foods with simple, recognizable ingredients. Julie recommended using the Go Coco app to scan food labels and get information on ultra-processed foods. The conversation concluded with a discussion on rethinking convenience in diabetes-friendly eating, suggesting that whole, less processed foods like fruits and nuts can be convenient options.
Misleading Food Label Terminology
Chef and Julie discussed the misleading nature of food labels, particularly terms like "low sugar" and "diabetes-friendly," which can still refer to ultra-processed foods. Julie explained that such products often contain multiple non-nutritive sweeteners and added fats to maintain taste, and she emphasized that whole, unprocessed foods are more satisfying and less likely to lead to overeating. Bertrand noted that "low fat" claims are not found on fruits and vegetables, and Chef agreed that these labels can mislead consumers.
Healthy Eating Strategies for Diabetes
Chef Robert, Julie, and Bertrand discussed practical strategies for improving diet and health, particularly for those with diabetes. Julie introduced a new feature in the Go Coco app, the real food tracker, which analyzes meals and provides advice on improving nutrition. Bertrand emphasized the importance of small, gradual changes in diet, such as reducing ultra-processed foods and replacing sugary drinks with alternatives like sparkling water. Chef Robert encouraged listeners to make subtle changes to their eating habits and adopt a healthier lifestyle. Julie expressed hope in the power of conversation and suggested focusing on adding healthy foods, like fruits and vegetables, rather than subtracting unhealthy ones.
GoCoCo: Healthy Food Choices App
The meeting focused on the Gococo app, which helps users make healthier food choices by scanning products and providing nutritional information. Bertrand explained that the app offers a free trial and a free version, with additional features available for a fee. Julie emphasized that user feedback has been instrumental in developing the app's features, particularly for people living with diabetes. The discussion highlighted the importance of awareness and education in making healthier food choices, while also acknowledging the joy of cooking and enjoying food.
