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Summary of Know your Nutrition Label - Ep181 -

The ATP Project
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00:00:00 - 01:00:00
The ATP Project provides a comprehensive discussion on understanding and
interpreting nutrition labels. They caution against the confusion surrounding the total
carbohydrate column and added sugar column, emphasizing the importance of reading
ingredient lists to know what's in your food. They also discuss misleading labels for
protein powders and fat content, recommending that consumers read labels carefully,
especially for bars, as they can be advertised as healthy but contain condensed milk
and sugar as primary ingredients. The speakers also touch on the regulations for
making claims about food in Australia and the importance of doing one's research
before consuming a product.

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00:00:00 In this section, the hosts of the ATP Project discuss food labels,
including how to interpret them and what they mean. They break down the
standard categories of protein, fat, and carbohydrates, with carbohydrates further
divided into sugars and fiber. They also explain how different regulatory bodies
require different labeling for products and touch on the confusion surrounding the
term "carbs" - some athletes remove all carbs from their diets, but really only
mean starchy carbs. The hosts then provide a simple example with Coca-Cola to
illustrate how to read the label for total carbs and sugar content.
00:05:00 In this section, the hosts discuss the importance of reading nutrition
labels and understanding the different columns and percentages. They point out
that the government recommends looking for foods with sugar content below
15%, but this can be misleading as it doesn't take into account the serving size.
They also discuss the confusion around the total carbohydrate column, which
includes fiber, and the added sugar column, which is not always clear. Overall,

they stress the importance of reading ingredient lists to know what is in your food.
00:10:00 In this section, the speakers discuss the confusion surrounding nutrition
labeling, including added sugars and sugar alcohols. They point out that what is
listed on a nutrition panel can differ between countries and that Australian labeling
can be misleading. They also touch on the topic of protein and the varying
opinions on when amino acids can be calculated as protein on a nutrition panel,
with all proteins, amino acids, and peptides carrying the same calorific value.
However, calculating energy from ketones, which also have a calorific value, is not
done on nutrition labels.
00:15:00 In this section, the ATP Project discusses nutrition labeling on products,
specifically the information on protein and fat levels listed on Australian and
American labels, and the confusion surrounding saturated fats. Overall, the hosts
stress the importance of being mindful when reading labels, especially in regards
to protein powders, recognizing there can be amino acid blends or even spiking by
some companies. Additionally, labeling for fat can be misleading as saturated fats
have been viewed negatively in the past, leading to products boasting "low
saturated fat" amounts, despite coconut oil having high levels of saturated fat.
Finally, trans fats were highlighted as the true "bad fats," but they are only labeled
within the listed total fat amount.
00:20:00 In this section, the hosts of ATP Project discuss the nutrition label found
on food packaging. They explain how the energy value on the label is calculated
based on protein, carbs, and fat, and that anything not allocated in the
macronutrient panel does not add up to create energy. Other things like sugar
alcohols and ketones that have an energy value do not have to be listed on
Australian food labels. The ingredient list is also labeled in descending order,
allowing consumers to see what ingredients are added in what order. They caution
consumers to be careful of misleading food labels, such as bars that are
advertised as being healthy, but contain condensed milk and sugar as primary
ingredients. They also discuss how products like Milo can be deceiving, as they
say to use a glass of milk when consuming it, but the sugar content is based on a
spoonful of Milo, which is much higher than the recommended 15% sugar.
00:25:00 In this section, the hosts talk about nutrition labels and how they are
listed in descending order. They discuss the example of adding Milo to milk and
diluting its sugar content, misleading consumers into believing that the product
has low sugar content. They also talk about how sports supplements are labeled
as proprietary blends and are not required to disclose the exact amounts of
ingredients. In Australia, sports supplements are regulated by the group Fussy

Ants, and they must be labeled as food and not therapeutic goods.
 00:30:00 In this section, the speakers discuss the strict regulations surrounding
making claims about food in Australia due to the belief that food is only a source of
macronutrients. The Therapeutic Goods Administration (TGA) in Australia deals
mainly with drug registration, and for a product to be registered under the TGA, a
recipe must be registered for that product as well. The TGA lists standardized
foods to contain synthetic nutrients, and any changes in a recipe means that the
product is no longer registered. The rules on making health claims on foods are
vague, while herbal Austell products under the TGA have lists of permitted
ingredients and claims. It is essential to note that not all herbal Austell products
are safe, and the ingredients in them are not natural. Furthermore, manufacturers
are allowed to change the concentration of extracts used in order to comply with
regulations.
00:35:00 In this section, it is revealed that the Austell number in Australia is
granted after filling in a form and paying $775, after which no actual study or
testing of the product is required, making it possible to put out products with bad
research behind them or no research at all. The product can later be potentially
made subject to scientific studies, but this is not a requirement, and a product's
claims can be successful without a study to back them up. For example,
cinnamon, sugars, and magnesium oxide can be combined to make a product with
claims to reduce blood sugar, provide energy, and relieve cramps, respectively,
despite magnesium oxide being shown by the Journal of American Medical
Association to not be effective in relieving cramps.
00:40:00 In this section, the speakers discuss how companies often copy other
brands in order to create market confusion and trick customers into buying their
products. This can result in customers being given a subpar product with harmful
ingredients that the company knows the customers would not purchase willingly.
They also discuss how some companies use the fact that some forms of
magnesium, such as magnesium oxide, are cheaper and therefore contain less
actual magnesium per capsule but can still claim that they have more magnesium
per capsule. Additionally, they explain how certain claims can be made about a
product that may not necessarily be true, and that the regulatory bodies in place
are not perfect and can still be exploited.
00:45:00 In this section, the hosts discuss the importance of understanding the
ingredients in products when reviewing nutrition labels. They caution against
assuming efficacy based solely on claims made on the label or an Ostelin number,
and suggest looking at the form of the ingredient listed. They also explain the

different levels of manufacturing standards and how, while TGA has a

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 manufacturing license, it is merely a paperwork order that still requires testing of
products. Finally, the hosts quiz each other on five "health foods" from
supermarkets and reveal that one of the products had more sugar per serve than
Coca-Cola.
00:50:00 In this section, the hosts discuss the concerning nutritional profiles of
weight-loss shakes and other packaged products, which often contain high
amounts of sugars and few other beneficial ingredients. Additionally, they caution
against oversimplifying nutritional comparisons between different foods or
products, as this ignores important factors such as microbiome, hormone impact,
and energy expenditure. They also note differences in nutrition label requirements
between countries, and warn against falsely labeling foods or products as
"therapeutic."
00:55:00 In this section, the ATP Project discusses the Therapeutic Goods
Administration (TGA) in Australia and its labeling requirements for therapeutic
goods. They mention that therapeutic goods can be listed regardless of what's in
it, and self-policed by companies to claim a therapeutic effect. The team also
discusses the label of a Mars protein bar, pointing out the high amount of carbs
compared to protein, and the 82% sugar in honey. They emphasize the
importance of taking the time to read labels and do your own research to be more
responsible for your health. Finally, the team mentions the new laws in Australia
regarding made in Australia labels, which require companies to list the percentage
of ingredients in their products.

01:00:00 - 01:00:00
On "Know your Nutrition Label - Ep181 - The ATP Project," the hosts discuss the
impact of Australian agriculture laws on product labels. They note that products may
not always be made entirely from local ingredients due to the importation of herbs and
other ingredients. Additionally, they discuss how testing and quality control measures
are often not reflected on product labels.

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01:00:00 In this section, the hosts of The ATP Project discuss how Australian
agriculture laws affect product labels. They explain that sometimes people assume
a product is made using only local Australian ingredients, but this is often not the
case due to the country's importation of herbs and other ingredients from around
the world. The team also notes that many products are tested and undergo quality
control steps that aren't reflected on product labels.
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