The Healthy Handful

The prevalence of non-alcoholic fatty liver disease (NAFLD) is increasing across the globe.

Here in Australia, it affects two in five adults. NAFLD is fast becoming a significant public health concern in western countries, including Australia, particularly as it's also the main cause of chronic liver disease.

So, what does the evidence say in terms of prevention and treatment of this disease?

Join me as I speak with Senior Lecturer at Monash University, Dr Barbara Cardoso, to learn more.

We discuss her latest research findings, including the role of the Mediterranean diet, and just how crucial diet is in helping to reduce the risk of NAFLD.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-42-fatty-liver-disease-whats-the-latest/

About today's guest

Dr Barbara Cardoso is an internationally-recognised nutritional biochemist and holds a Senior Lecturer position in the Department of Nutrition, Dietetics and Food at Monash University.

Her research encompasses trials and epidemiological analysis to unravel how including nuts as part of a regular diet can mitigate cognitive decline in high-risk populations.

Dr Cardoso is listed in the top 1% worldwide for expertise on nuts (0.52%).

Supporting resources

Effect of nut consumption on non-alcoholic fatty liver disease: A systematic review and meta-analysis

https://www.mdpi.com/2072-6643/15/10/2394

Intake of nuts and seeds is associated with a lower prevalence of non-alcoholic fatty liver disease in US Adults: Findings from 2005–2018 NHANES

https://www.sciencedirect.com/science/article/pii/S0022316622004096?via%3Dihub

Associations between nut intake, cognitive function and non-alcoholic fatty liver disease (NAFLD) in older adults in the United States: NHANES 2011-14

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8127249/

Nut consumption and the prevalence and severity of non-alcoholic fatty liver disease

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7774938/

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Host: Belinda Neville

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Perimenopause, menopause, post-menopause . . . terms synonymous with being female. And with this, comes a host of transitions and changes that are inevitable.

What are the best foods, nutrients, and exercise routines, to help prepare women entering this life stage, and help get them to the other side? We asked perimenopause dietitian, Angelique Clark.

We dive into how women can support their body with the right nutrients for mid-life, perimenopause, and post-menopause. We also unpack the lifestyle choices that offer the best outcomes.

From choline and wholegrains, to alcohol and caffeine, and where nuts fit in . . . we discuss it all.

Access episode webpage:

https://www.nutsforlife.com.au/resource/episode-41-perimenopause-and-menopause-can-nutrition-and-nuts-help/

About today's guest

Ange is an Advanced Accredited Sports Dietitian with more than 15 years of experience working extensively with elite female fitness and figure athletes, as well as fitness centres and celebrities for transformation campaigns.

She helps active women over 35 understand their physiology, use it to their advantage and uncomplicate nutrition for sustainable results, to nourish a high-performing lifestyle as they transition into mid-life.

Ange is best known for her evidence-based, practical and results-driven nutrition prescription and her comfortable, empathetic and inspiring communication style. She is also passionate about transforming kitchens into 'peri-performance hubs' with simple, delicious, science-backed recipes that the entire family can benefit from.

Supporting resources

Association of major dietary protein sources with all‐cause and cause‐specific mortality: Prospective cohort study

https://www.ahajournals.org/doi/10.1161/JAHA.119.015553

Association of dietary carbohydrate and fibre ratio with postmenopausal bone mineral density and prevalence of osteoporosis: A cross-sectional study

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0297332

Body composition, physical activity, and menopause symptoms: how do they relate?

https://pubmed.ncbi.nlm.nih.gov/38442308/

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Host: Belinda Neville

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Plant proteins, plant-based, plant-forward – these eating patterns have increased in popularity and have received lots of attention over the last few years.

But today, we're not talking about meat analogues or alternatives that are made to look like or replicate meat. We're discussing whole foods which have been in our diets, and on our plates, for thousands of years . . . we're talking nuts and legumes!

We speak with Kathy La Macchia, from the Grains & Legumes Nutrition Council (GLNC), to unpack the benefits of these natural plant proteins – what they offer to both human and planetary health, and why Australians need to focus on eating more.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-40-the-power-of-plant-proteins/

Katherine La Macchia is the General Manager of GLNC, a not-for-profit organisation that advocates for the nutritional benefits of grains, legumes and plant-based diets through evidence-based information.

Kathy is an Australian dietitian with more than 25 years of international experience in food and dietetics. She sits on multiple nutrition and sustainability advisory groups, focusing on improving the food supply for all.

Supporting resources

Towards healthier and more sustainable diets in the Australian context: comparison of current diets with the Australian Dietary Guidelines and the EAT-Lancet Planetary Health Diet

Modelling the replacement of red and processed meat with plant-based alternatives and the estimated effect on insulin sensitivity in a cohort of Australian adults

Substitution of animal-based with plant-based foods on cardiometabolic health and all-cause mortality: a systematic review and meta-analysis of prospective studies

Plant-based dietary patterns for human and planetary health

A global assessment of the water footprint of farm animal products

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Host: Belinda Neville

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The last three years have seen massive disruptions - from the global pandemic and climate crisis, to slowing economies – which have affected many aspects of human life, and are impacting consumer needs.

So, what does this mean for food?

We speak with Australian Macadamias Marketing Manager, Jacqui Price, who walks us through the findings of an in-depth exploration of food trends, obtained through the lens of global opinion leaders. Hear about these emerging macro food trends that the experts predict will shape the world of food in the coming years.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-39-food-trends/

About today's guest

Jacqui Price is a marketing professional with extensive experience in marketing, brand strategy, and new product commercialisation in the food, agribusiness, and beverage industries.

She has worked with a diverse range of well-known brands and companies covering retail, foodservice, manufacturing, and business to business, and holds a Masters of Business (Marketing).

Jacqui currently manages the Australian macadamia industry's $2 million annual marketing program, involving domestic and international marketing, category building, promotion, advertising, and brand development.

Supporting resources

https://trade.australian-macadamias.org/white-paper-the-8-big-emerging-food-trends-revealed-by-global-opinion-leaders/

https://www.australian-macadamias.org/consumer/recipes/

https://www.nutsforlife.com.au/recipes/

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Host: Belinda Neville

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In this episode, the 'Best of 2023', we wrap up the year by reflecting on the highlights.

Our dietitians share the most interesting things we learnt in 2023, on a topic close to our hearts: nuts and health!

The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to uncover the best, most popular and most interesting this year – from nut research, to recipes, podcasts, news articles, and more.

Some of which may surprise you!

About today's guest

Maree Hall is the Digital and Communications Manager at Nuts for Life.

Based in Brisbane, Maree has more than 15 years' experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade she has worked within the food industry sector, as well as for the professions' national body, Dietitians Australia.

Supporting resources:

Research paper series: Nuts2022 – Nuts and health research

https://www.nutsforlife.com.au/resource/global-experts-endorse-nuts/

Research paper: Tree nut and peanut consumption and risk of cardiovascular disease: A systematic review and meta-analysis of randomized controlled trials

https://www.sciencedirect.com/science/article/pii/S2161831323003095?via%3Dihub

Nuts and health research summaries

https://www.nutsforlife.com.au/resource-library/?1&nut=&article-type=69

Omega-3 fatty acids in nuts

https://www.nutsforlife.com.au/resource/omega-3-fatty-acids-in-nuts/

Nuts for Life Resource Library

https://www.nutsforlife.com.au/resource-library/?1&nut=&article-type=&type-resources=71%2C44%2C70%2C48

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Host: Belinda Neville

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Did you know that around 1.9 million Australians are living with diabetes? And type 2 diabetes, which is largely preventable, accounts for 85-90% of all cases - and is increasing each year.

So, how can nuts help? What's their role in reducing diabetes risk, and managing existing diabetes?

We speak with Diabetes Victoria dietitian Tim McMaster, who has a wealth of experience in diabetes.

He explains the role of nutrition in preventing and managing diabetes, how the primary clinical goal of diabetes management goes beyond just managing blood glucose levels, and more.

Plus, he explains a potential role for nuts in preventing type 2 diabetes, and where they fit within diabetes dietary recommendations. And he allays the idea that cashews and chestnuts need to be avoided!

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-37-whats-the-best-diet-for-diabetes-prevention-and-management/

About today's guest

Tim is an Accredited Practising Dietitian and Accredited Sports Dietitian, based in Melbourne.

He has been working in diabetes for more than 10 years and is a senior diabetes dietitian with Diabetes Victoria. He is also the director of his online private practice 'Master Nutrition', which specialises in his two favourite areas of nutrition, diabetes nutrition and sports nutrition.

When Tim isn't working, he enjoys spending time with his young family, drinking coffee and watching all kinds of sports (not necessarily in that order). Occasionally, he still pulls on the running shoes, when his body allows it.

Supporting resources

Durability of a primary care-led weight-management intervention for remission of type 2 diabetes: 2-year results of the DiRECT open-label, cluster-randomised trial

https://pubmed.ncbi.nlm.nih.gov/30852132/

Intensive lifestyle intervention for remission of early type 2 diabetes in primary care in Australia: DiRECT-Aus

https://diabetesjournals.org/care/article/doi/10.2337/dc23-0781/153542/Intensive-Lifestyle-Intervention-for-Remission-of

Nuts in the prevention and management of type 2 diabetes

https://www.mdpi.com/2072-6643/15/4/878

Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10548756/

Nuts and diabetes

https://www.nutsforlife.com.au/resource/nuts-and-diabetes/

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Host: Belinda Neville

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Australians often avoid eating nuts, including almonds, due to their kilojoule and fat content.

But a recent randomised trial, Australian-based researchers, provides further evidence that an energy-restricted diet, containing nuts (almonds, in this case) can promote weight loss and maintenance, and support cardiometabolic health.

Lead researcher, Professor Alison Coates, from the University of South Australia, shares the key findings from her team's research, which has just been published in the journal Obesity.

She presents a compelling case for why almonds make a great addition to a weight loss diet!

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-36-what-makes-almonds-a-great-addition-to-a-weight-loss-diet/

About today's guest

Alison Coates is a professor in human nutrition, and a member of the Alliance for Research in Exercise, Nutrition and Activity (ARENA) Research Centre, based in Allied Health and Human Performance at the University of South Australia.

Alison received her PhD from the University of Adelaide in 2002. After completing a postdoctoral fellowship at the University of Colorado, she returned to the University of South Australia where she has been for the last 19 years.

Alison's research focuses on dietary strategies to improve cardiovascular and metabolic function, with a focus on bioactive nutrients in foods and supplements, and the impact of altered timing of eating.

She is currently working on weight loss trials in adults focused on a wide range of health outcomes.

Supporting resources

Almonds vs. carbohydrate snacks in an energy-restricted diet: Weight and cardiometabolic outcomes from a randomized trial

https://onlinelibrary.wiley.com/doi/10.1002/oby.23860

Almonds: A useful addition to a weight loss diet

https://www.nutsforlife.com.au/almonds-a-useful-addition-to-a-weight-loss-diet/

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Host: Belinda Neville

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Historically, nutrition science focused on individual nutrients, and how falling short of these could lead to certain diseases.

Decades on, in many higher-income countries, like Australia, nutrient deficiencies are no longer the norm. Instead, we're much more attuned to rising rates of chronic diseases, which are not caused by single nutrients (or lack of a single nutrient), but have multiple determinants.

So, we need to consider foods, food groups and, most importantly, dietary patterns.

In our newest podcast episode, we talk with Dr Elizabeth Neale on all things 'dietary patterns'.

She touches on why singling out nutrients is now considered a 'reductionist' approach, why it's worth looking at the whole diet, which dietary patterns are the best (and why), and how more recent dietary guidelines have shifted their focus.

Plus, we consider where nuts fit within healthy dietary patterns, based on the latest evidence.

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-35-the-power-of-healthy-dietary-patterns/

About today's guest

Dr Elizabeth Neale is an Advanced Accredited Practising Dietitian. She completed her PhD in nutrition at the University of Wollongong in 2012, where she now works as a Senior Lecturer.

Elizabeth's research focuses on the evidence-based framework in nutrition, with a particular focus on systematic reviews and meta-analyses. She also explores the impact of nut consumption on risk factors for chronic diseases.

Supporting resources

Foods, nutrients, and dietary patterns: Interconnections and implications for dietary guidelines

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4863273/pdf/an011718.pdf

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Host: Belinda Neville

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Do nuts cause weight gain and should you avoid them if you're managing your weight? Should nuts be activated to better access their nutrients? And are nuts a 'complete' protein?

The Healthy Handful podcast host, Belinda Neville, speaks with colleague and Accredited Practising Dietitian Maree Hall, to unpack some of the biggest nut myths we hear time and again.

We answer these questions and more, based on the scientific evidence, to set the record straight.

Access episode webpage: https://www.nutsforlife.com.au/resource/busting-the-biggest-nut-myths/

About today's guest

Maree Hall is the Digital and Communications Manager at Nuts for Life. Maree has more than 15 years' experience in communications across a range of channels, working primarily with consumer and healthcare professional audiences. During the past decade, she has worked across the food industry sector, as well as for the dietetics professions' national body, Dietitians Australia.

Supporting resources:

Nuts are not linked with weight gain

Are fatty nuts a weighty concern? A systematic review and meta-analysis and dose–response meta-regression of prospective cohorts and randomized controlled trials

The metabolizable energy and lipid bioaccessibility of tree nuts and peanuts: A systematic review with narrative synthesis of human and in vitro studies

Activating nuts

The Healthy Handful: Episode 3 – Activating nuts

Does 'activating' nuts affect nutrient bioavailability?

Plant, nut and 'complete' proteins

Plant and nut protein and health

Believe it or 'nut': Why it is time to set the record straight on nut protein quality: Pistachio (Pistacia vera L.) focus

Environment and sustainability

The Healthy Handful: Episode 9 – Sustainabilty in the almond industry

The Healthy Handful: Episode 8 – Sustainabilty in the macadamia industry

Roasted vs raw nuts

An audit of the energy, fat and sodium content of nuts

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Host: Belinda Neville

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Gone are the days when the only options for your café latte were 'full-cream' or 'skim'! Plant-based milks, including nut milks, have taken grocery stores and cafes by storm in recent years, as a popular alternative to dairy milk, making up around 7% of all milk consumed in Australia.

But are they healthier, or 'better' than cows' milk? And which plant-based milks are the best?

In this episode, we take a look at the reasons behind the increase in popularity of plant-based milks, discuss their pros and cons, and identify which ones make the best ingredients in curries!

Access episode webpage: https://www.nutsforlife.com.au/resource/episode-33-whats-the-best-plant-based-milk/

About today's guest

Dr Tim Crowe is a career nutrition research scientist and an Advanced Accredited Practising Dietitian.

He has 30 years of research and teaching experience in the university and public hospital sector, covering diverse research areas of basic laboratory research, clinical nutrition intervention trials, and public health nutrition.

Tim now works chiefly as a freelance health and medical writer, scientific consultant, and science communicator. He has an active media profile and a large social media following through his Thinking Nutrition blog and podcast.

Supporting resources

https://www.nutsforlife.com.au/nuts-about-nut-milk-heres-what-you-need-to-know/

Can the Substitution of Milk with Plant-Based Drinks Affect Health-Related Markers? A Systematic Review of Human Intervention Studies in Adults

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10255899/

Thinking Nutrition - Blog

https://www.thinkingnutrition.com.au/plant-based-milks/

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Host: Belinda Neville

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