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Protein vs Fibre: Do You Have to Pick a Side? | Dr Carlene Starck

Protein vs Fibre: Do You Have to Pick a Side? | Dr Carlene Starck

Translating Nutrition: Clinical Nutrition, Sports Nutrition, & Health Coaching with Dr Cliff Harvey vor 1 Monat

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1:16:02

Protein vs Fibre: Do You Have to Pick a Side? | Dr
Carlene Starck

Social media has turned protein and fibre into rival camps - one
side says we are all under-eating protein, the other says we are
wrecking our guts by skipping fibre. So who is right? Dr Cliff
Harvey sits down with protein biochemist and nutrition scientist
Dr Carlene Starck to weigh the evidence and work out what should
actually go on your plate.

In this episode we cover:

What the fibre meta-analyses show, and why randomised trials
of isolated fibre undercut the "it's just residual confounding"
argument

Why protein and fibre ended up pitted against each other

Is fibre essential? What "non-essential" does and doesn't
mean

If you could only prioritise one, which would a protein
scientist choose (and why)

Protein vs fibre for satiety, and what a week on carnivore
taught Carlene

Why individual context, mental health and food culture matter
more than dietary dogma

Carlene's New Zealand and Australian research showing
nutrient-dense diets can cost less

A simple plate model, eating for colour, and the biggest
myths about protein and fibre

Chapters

00:00 Intro 00:12 The protein vs fibre debate 01:35 What the
fibre research shows 11:29 Meet Dr Carlene Starck 12:31 From
myostatin to protein misfolding 16:53 Why protein and fibre got
pitted against each other 20:13 Is fibre essential? 27:06 Protein
or fibre: if you had to pick one 31:32 Satiety: protein vs fibre
33:45 A week on carnivore 35:27 Diet, mental health and individual
response 40:29 The "second stomach" and enjoying food 44:21 Food,
culture and community 47:20 Why dietary dogma doesn't serve people
48:54 Ayurveda and individual constitutions 51:21 Can
nutrient-dense eating cost less? 56:41 A simple plate model: palms,
fists and colour 58:20 Is there a fibre-to-carb target? 1:01:19 The
Hadza, and why oral health matters 1:04:18 Myth busting: protein
1:05:37 Myth busting: fibre 1:07:44 When fibre supplements make
sense 1:10:47 Finding the diet that works for you 1:13:39 Cliff's
key takeaways 1:15:34 The Practitioner's Roadmap

About Dr Carlene Starck

Dr Carlene Starck is a protein biochemist and nutrition scientist
with more than 20 years in nutrition research, protein and amino
acid metabolism, and science communication. She holds a PhD in
biochemistry from Massey University and is affiliated with the
Riddet Institute. Through Starck Science she helps food and
nutrition brands turn rigorous protein science into clear
strategy.

Find
Carlene: starckscience.com · Instagram · LinkedIn

Research and links mentioned

Starck et al. (2021). Nutrient dense, low-cost foods can
improve the affordability and quality of the New Zealand
diet. doi.org/10.3390/ijerph18157950

Blumfield et al. (2021). Diet and economic modelling to
improve the quality and affordability of the Australian
diet. doi.org/10.3390/ijerph18115771

Blumfield et al. (2022). Should we 'eat a rainbow'? An
umbrella review of colourful bioactive
pigments. doi.org/10.3390/molecules27134061

Reynolds et al. (2019). Carbohydrate quality and human
health, The Lancet. doi.org/10.1016/S0140-6736(18)31809-9

Holistic Performance Institute

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YouTube: https://www.youtube.com/@holisticperformance

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