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Tout le monde est conscient qu’il faut mieux manger, éviter les aliments gras, sucrés ou trop salés. Malgré les recommandations de l’organisation mondiale de la santé, les industriels font preuve d’ingéniosité pour nous faire acheter leurs produits même s’ils sont mauvais pour notre santé.
La première étape qui est essentielle pour une alimentation santé optimale passe par les courses mais aussi par le fait de comprendre les étiquettes et tableaux alimentaires des produits de consommation que l’on achète tous les jours. Les produits comportant un emballage doivent impérativement afficher le tableau nutritionnel, c’est obligatoire depuis 2016.
Dans ce blog et cette vidéo, Vincent préparateur physique et coach nutritionnel vous livre les conseils utiles et simples à appliquer au quotidien pour une meilleure santé !
La composition de notre caddie de course conditionne notre état de santé !
Vous l’avez compris une bonne hygiène de vie passe par la pleine conscience des produits alimentaires que l’on achète ! Et les seules informations se trouvent sur le tableau alimentaire et non le packaging !
Voici les conseils pratiques : 
1/ La première chose que vous devez regarder sont les ingrédients qui composent le produit.
Plus la liste est longue, plus l’aliment est transformé et plus il est mauvais pour votre santé.
Les ingrédients sont classés par ordre de quantité présente dans le produit fini, donc si vous apercevez saccharose en premier, cela veut dire que votre produit est essentiellement composé de sucre.
Désormais vous allez comprendre comment les industriels nous rendent accro à leurs produits !
Ils utilisent pour la plupart des sucres ajoutés et nous connaissons tous le pouvoir du sucre sur l’addiction .Ils utilisent également des exhausteurs de goût puissant qui dérèglent nos hormones dont celle de l’appétit.
Voici une liste des additifs et conservateurs utilisés par les industriels :
E100 à E199 Ce sont des colorants artificiels très mauvais pour la santé. (hyperactivité, maux de tête, insomnies, troubles de la vision, risques de cancer)
E621 à E625 glutamate de sodium qui est un additif alimentaire pour relever le gout de plats préparés ou des biscuits et CA nous rend carrément accro !! il perturbe les hormones qui régulent notre appétit. En d’autres termes, il nous rend carrément accro au produit qu’on est en train de manger ! Sans compter qu’il fait exploser notre glycémie, favorisant le diabète, et peut être à l’origine d’un vieillissement prématuré du cerveau.
Le nitrate de sodium est un additif alimentaire que l’on trouve surtout dans les charcuteries, viandes, fromages et poissons industriels, car il permet de les conserver plus longtemps. Une consommation excessive de nitrate de sodium peut entraîner, entre autres, de l’asthme, de l’hyperactivité, des insomnies, des vertiges, des baisses de tension, des nausées, et certains cancers (notamment le cancer colorectal).
Les acides gras trans (matières grasses partiellement hydrogénées), que l’on trouve surtout dans les pâtisseries et viennoiseries industrielles, sont très dangereuses pour l’organisme. En effet, elles ont un impact très négatif sur le taux de cholestérol, et favorisent le risque de maladies cardio-vasculaires.
Les édulcorants artificiels (aspartame, sucralose, cyclamate, neotame, saccharine, composés E950 jusque E968 sur les étiquettes), on les adore, car ils donnent un bon petit goût sucré aux aliments « sans sucre » ou « allégés en sucre ». Du coup, grâce à eux, on se dit qu’on se régale à peu de frais caloriques. Oui mais attention : les édulcorants artificiels peuvent déclencher des fatigues chroniques, des migraines, et être à l’origine de maladies dégénératives comme Alzheimer ou Parkinson.
Sirop de glucose -fructose Cet additif alimentaire, également connu sous le nom de « sirop de maïs à haute teneur en fructose », est un concentré de sucre que les industriels utilisent dans les biscuits, mais également dans les viandes sous-vide. Le problème avec lui, c’est que notre organisme a du mal à l’identifier (vu qu’il est 100% artificiel), et qu’il fait monter notre glycémie en flèche. D’où les risques de diabète accrus qu’il représente ! Sans parler qu’à long terme, sa consommation peut causer des dommages au niveau du foie.
(E322) Lécithine de soja (agent de lest ou liant) En tant que dérivé du soja, la lécithine contient nécessairement des solvants et pesticides nuisibles. Néanmoins, la toxicité de la lécithine sous forme de complément nutritionnel est actuellement non prouvée. Ainsi, ajoutée en tant qu’ingrédient dans les préparations alimentaires, la lécithine de soja demeure sans danger pour les consommateurs. Cependant, la modification génétique de certaines graines de soja dans la fabrication de cet émulsifiant peut provoquer des maux de tête, des étourdissements, des allergies ou même la stérilité. Des effets secondaires peuvent alors survenir suite à une consommation excessive de lécithine de soja en tant qu’additif alimentaire. Des études encore inachevées, qui déterminent la propriété de cette substance, indiquent d’ailleurs une conséquence nuisible de sa consommation excessive
Sirop de sucre inverti est utilisé par les cuisiniers professionnels pour son pouvoir sucrant supérieur au saccharose (environ 20 %), pour son pouvoir d’absorber l’humidité et de résister à la dessiccation (il reste mou et lisse), et parce qu’il permet de réduire le temps de cuisson.
Tocophérols, E306 correspond à la vitamine E d’origine naturelle. C’est un antioxydant liposoluble. Il préserve principalement les matières grasses, les matières colorantes et les vitamines de l’altération par l’oxygène. La vitamine E est largement consommée dans la diète normale ; l’emploi du E 306 ne soulève pas d’inquiétude.
Polydextrose : Il est autorisé en France en tant qu’additif comme « agent de charge » (numéro E1200) et autorisé aux USA par la FDA depuis 1981. Très résistant à la digestion intestinale, il se comporte comme une fibre. Il permet donc, dans les aliments allégés en sucres, d’apporter de la « charge », sans augmenter la valeur énergétique
Vous l’aurez compris, il faut absolument regarder avec attention la liste des ingrédients. Si cette première étape est remplit la deuxième et tout aussi compliquée, ce sont les valeurs nutritionnelles.
On va tenter de comprendre ensemble les valeurs nutritionnels, protéines glucides lipides
calories :
Donc souvent les valeurs nutritionnels sont exprimés pour 100 gr de produit ou par portion.
Attention au terme « portion », regardez bien sur la boîte ce que représente une portion (30 gr 50 gr …), car par exemple 30 gr de chips ou de pâtes représente une très petite quantité et bien souvent c’est très loin de la réalité consommée : donc attention à la manipulation !!
Le pourcentage prend en référence l’apport énergique de base pour un homme 2000 calories, il vous suffit de faire un peut de sport, de marcher beaucoup, ou toutes autres activités, manger 2000 calories par jour et vous êtes en restriction calorique.
Le pourcentage prend en référence l’apport énergique de base pour un homme 2000 calories, il vous suffit de faire un peu de sport, de marcher beaucoup, ou toutes autres activités, manger 2000 calories par jour et vous êtes en restriction calorique.
La calorie n’est pas la valeur principale à regarder, car comme indiqué plus haut, les industriels utilisent des faux sucres ou des sucres transformés et des exhausteurs de goût afin de faire baisser le total calorique tout en gardant des produits bons en bouche et avec une texture agréable et d’ailleurs : on y tombe accro !
Glucides dont sucres :
Glucides ou hydrates de carbone : c’ est ce qui représente l’ensemble des sucres présents dans le produit fini, donc les sucres complexes ou dit « lents » et les sucres simples dit « rapides » ! Le « dont sucre » est tout simplement le sucre ajouté ou le mauvais sucre !
Une compote de pomme sans sucre ajouté malgré le fait que la compote de pomme est saine pour votre santé, la case dont sucre va s’affoler tout de même, voici pourquoi il est vraiment important une nouvelle fois de vous concentrer sur les ingrédients et non les valeurs nutritionnels.
Les lipides ou graisses :
C’est ce qui représente l’ensemble des graisses présentes dans le produit fini, donc les graisses insaturées et saturées.
Les sources d’acides gras mono insaturés, aussi appelés oméga-9, comme l’huile d’olive. Les noix, les arachides et l’avocat mono insaturés ont des effets bénéfiques reconnus sur la fonction cardiovasculaire. Les principales sources d’acides gras polyinsaturés sont les huiles végétales : ces graisses sont liquides à la température ambiante et sont fragiles à l’oxydation.
Qu’ils proviennent du règne animal (beurre, crème, saindoux ou graisse de porc, graisse de bœuf, graisse d’oie, de canard, etc.) ou végétal (huile de noix de coco, huile de palme), ces graisses saturées ont leur place dans l’alimentation humaine : mais attention tout de même à ne pas en abuser.
Conseil pour mieux manger et choisir ses produits !
1/ on regarde et analyse la composition du produit , « plus la liste est longue moins c’est bon ! »
2/ on regarde la teneur en sucre et en graisse
3/ On peut utiliser des applications super pratiques pour cela comme yuka qui permet de déceler la présence de produits dangereux pour la santé, ou myfitnesspal qui permet de compter les calories
4/ regarder le nutriscore qui est une valeur intéressante:
Le logo nutri-score informe sur la qualité nutritionnelle simplifiée d’un aliment. Il est construit sur la base d’un score nutritionnel élaboré initialement par une équipe d’Oxford pour la Food Standard Agency (FSA) du Royaume-Uni. Il se base sur 5 couleurs associées à des lettres : le vert A étant la meilleure qualité et le rouge E le moins bon.
Voici comment il est calculé :
des facteurs nutritionnels à limiter (en cas de consommation excessive) : l’énergie (kJ/100g), les acides gras saturés (g/100g), les sucres simples (g/100g) et le sel (mg/100g)
des facteurs nutritionnels à favoriser : les fibres (g/100g), les protéines (g/100g), les fruits et légumes, légumineuses et fruits à coque (g/100g)
Le score final dépendant de ces deux composantes permet d’attribuer une lettre et une couleur par soustraction de la composante négative par la composante positive. Le nutri-score comporte des catégories et seuils spécifiques pour les matières grasses, les boissons et les fromages.
Si vous souhaitez aller plus loin dans votre démarche nutritionnelle, n’hésitez pas à vous faire accompagner par un expert dans ce domaine : ils sont disponibles sur custom coaching.
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