In this episode, Dietitian Katrina Mills joins me on the show to discuss The GAPS Diet. We pour over the claims made about The GAPS Diet to determine if it’s Hot OR Not. My co-host Wesley and I, explore a nutrition hack surrounding plant-based sources of protein. Wes also manages to get some seriously bad dad jokes into the cast as usual. Hang on to your earphones you’re in for a treat!
In this month’s series, we have reviewed a range of diets. If you want to have a listen subscribe on iTunes or review the transcripts under the podcast tab of this website.
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What is the GAPS diet?
0.00 Welcome to Nutrition Hacks and Serious training, Dietitian Katrina Mills will be talking about the GAPS diet.
1.57 In the news this week I was writing an article about protein. So we are going to talk about how different sources of protein is good for muscle building.
3.07 What are the best sources of protein and various types available? You can get protein from select plants.
4.01 You don’t need to get all your protein from animal products. There are lots of different sources of protein from both animal and plant based sources. A lot of people think that vegan and vegetarians can’t get enough protein in, but that’s not true. You can have vegan body builders.
4.55 What are some animal sources of protein? This includes: Chicken, meat, pork, fish, eggs. Red meat has creatine, vitamin b12 (often lacking in vegan and vegetarians). It also has trans fats.
5.30 Trans fats are hydrogenated fat and it can be found in lamb, goat and cow, due to the way they digest food. These animals have distinct digestive systems, very different to pork and chicken. The grass and seed oils they eat do get partially converted to trans fats in their system. Trans fats are known to be very bad for human heart health.
6.15 Are grass fed animals higher in trans fats? No, irrespective of grass or grain fed lamb, goat and cow meat will still have trans fats.
6.30 Chicken and pork don’t have trans fats. Pork is the forgotten meat, it’s a different source of protein, and fish is also a great choice. Fish should be eaten 2-3x week.
7.25 It is a good idea to vary sources of protein, this helps to reduce the consumption of red meat. Recommendations state to limit red meat to 300-400g per week, it increases your risk of bowel cancer. However, if you have an otherwise healthy diet high in fibre, it will help combat the risk of high red meat consumption.
8.40 If you don’t like eating red meat your plant-based alternatives can include soy products: tofu, tempeh.
9.14 soy is a complete plant based protein. It has all 9 essential amino acids. We need 20amino acids to make a protein. All animal sources are complete.
10.30 Plant-based sources of protein are uncommon. It’s good to mix and match high plant based protein so you get all 9 essential amino acids. The body can pool amino acids from other meals you consumed in the day.
11.30 It used to be thought that if you were vegetarian you need to mix and match your amino acids within the meal, but now we teach people to maintain a varied diet throughout the day.
12.09 Hemp protein is also an emerging protein popular amongst vegans and vegetarians. Hemp is low in lysine; it is not a complete protein. You’re not going to get high on eating hemp.
13.40 The good thing about knowing where else you can get your protein in, is to reduce your intake of animal based sources. People don’t need to turn vegan or vegetarian, however reducing animal products will help take care of the environment and your health.
15.10 This weeks training hack- I joined up at the gym, we discussed the length of time we spend at the gym.
15.54 People talk too much at the gym. The gym is a good social outlet, however lengthening out your workouts due to talking decreases the intensity of your workout.
16.48 Maximum time spent at the gym should be 45-60min. This means you get into the gym, get into the zone and really focus on working hard.
17.20 Training tip; Potentially think about talking to friends pre and post training to not disturb your actual workout.
18.30 The GAPS diet stands for gut and psychology syndrome. Created by a Doctor who was trained in Russia, her son was diagnosed with Autism; she then went in search for a dietary cure for her son. There is a lack of evidence surrounding the claims made in this diet.
19.25 The GAPS diet is said to treat Autism, schizophrenia, ADHD and other neurological aliments and gut disorders.
19.30 She claims that the brain becomes clogged with toxins from food and the environment and therefore you can’t process information causing all sorts of neurological conditions.
20.32 This diet is so bad! I get so annoyed with diets claiming they can “fix” people. Conditions like depression, Autism and schizophrenia are genetic conditions, which no one knows the cause, or the cure. Why do we need to put people on ridiculous diets?
21.27 The GAPS diet is followed for a number of years. It includes the removal of: sugar, starch (rice, potatoes and pasta), dairy and fruit. You’re allowed: vegetables, some meats and bone broth.
22.15 The GAPS diet claims you will go through die off phases, which has something to do with reducing bacteria, you may feel worse before you get better.
22.39 The introduction phase of the GAPS diet is a starvation phase. You will only eat water and probiotics. When your symptoms get better you are ready to progress to the next stage. If you have black stools you are meant to start again, it’s a symptom of the GAPS diet working, supposedly. So essentially you’re starving for a week. Note that black stools can be potentially a serious medical condition, like bleeding from the bowel, so please see your Doctor if this is an issue.
23.26 Foods are introduced gradually back into the diet after the initial cleansing phase.
24.22 After the initial phase, you can introduce raw organic egg yolks, which is a risk food for food poisoning. You’re only allowed to use homemade yogurt, kefir and gee.
24.59 Stage 7 is the full diet, were you are allowed nuts and some fruit. It’s big on detoxification, and full of contradictions.
25.45 It encourages the use of raw milk, which we know in recent news raw milk caused the death of an infant in Australia. Raw milk is a high-risk food and illegal in Australia. This is because without milk being pasteurized bacteria can grow. After a long period of raw milk being transported to the consumer it can contain lethal doses of bacteria that cause food poisoning. It’s not recommended that anyone consume raw milk, unless you have a cow in your backyard.
28.30 The GAPS diet is a ‘Not’ diet. Do not do the Gaps diet!