2023-09-01 17:15:22
Let’s see what’s in my fridge? A withered lettuce, two soft zucchini, three overripe tomatoes, a piece of dry cheese, two plain yoghurts that expired in three days, a half-eaten slab of butter, ketchup, mustard, a forgotten stalk of celery. On the other hand, the freezer does the job, with its pockets of spinach that are a bit dated, its mashed carrots…
Let’s see what’s in my fridge? A withered lettuce, two soft zucchini, three overripe tomatoes, a piece of dry cheese, two plain yoghurts that expired in three days, a half-eaten slab of butter, ketchup, mustard, a forgotten stalk of celery. On the other hand, the freezer does the job, with its pockets of spinach that are a little dated, its mashed carrots that no one ever wants – who eats mashed carrots? Its Indian soup for the evenings without hunger, its chopped steaks, oh well! A family shepherd’s pie, vegetables ready for an evening broth, yet another yippee tralala evening. In short, the Troisgros brothers would lose their hat.
As the French gain weight, food recommendations for a healthy life without being overweight multiply, injunctions about the overconsumption of salt, sugar, fat. Everything that wants us so badly, while consuming them does us so much good.
About our excesses,National Agency for Food, Environmental and Occupational Health Safety (Anses) and the High Council for Public Health, Public Health France and the World Health Organization work on a regular basis to produce advice and opinions, on which we can all legitimately rely to better organize our fridges . What are they ?
To go further, Daniela Cota, endocrinologist and researcher at the University of Bordeaux on the role of the brain in the pathologies of obesity, also director of research at Inserm, kindly provided the comments.
1 We eat too much salt
Less than 5 grams of salt per day, this is the recommendation set by European and world health authorities. Because high sodium intake, more than 5 grams per day, and insufficient potassium absorption, less than 3.5 g per day, contribute to high blood pressure and an increased risk of heart disease and stroke cerebral. Most people consume twice as much salt as they should, or 9 to 12 grams daily on average.
At the root of this overconsumption: the growing production of processed foods, rapid urbanization and changing lifestyles. What does Dr. Daniela Cota say: “The salt made the food more appetizing, and the brain associated it with the presence of calories, it coupled it with our calorie needs. We must limit our consumption, but not completely remove salt, because it is necessary for the balance of minerals in our body. We can die if we lack salt, and die if we consume too much. »
2 We eat too much sugar
You can find it everywhere, even in pizzas. Thanks Ketchup. Sugar nibbles on all of our diets, sometimes even without our knowledge. What does science say? It recommends reducing the intake of free sugars to less than 10% of the total energy intake in adults and children. Not understood. In clear terms, the WHO advises that sugar intake should be reduced to less than 25 grams per day, or six teaspoons. Bank! Put like that, things are transparent, and six teaspoons is a lot.
Alas, a tablespoon of ketchup (again) contains about a teaspoon of free sugars and a can of soda contains up to 10 tablespoons. Basically, with a coke a day, we already explode the recommendation. Doctor Daniela Cota fights against sugar: “Our brain has developed, she says, an ability to recognize calories in all foods, since birth. It’s a basic survival mechanism, perhaps too perfect, and this mechanism has gone into overdrive because we have become accustomed to consuming too many sugars, which are found everywhere. »
Exit le French Paradox
In 1992, the scientific journal “The Lancet” publishes an explanatory article on the French Paradox ssigned by Serge Renaud and Michel de Lorgeril. The authors state that “epidemiological studies indicate that alcohol consumption at the level of intake in France, ie between 20 and 30 grams per day, can reduce the risk of coronary heart disease by at least 40%”. But the studies follow and contradict each other. Where are we today? Limit consumption to two glasses a day, but not every day. And the WHO goes further: “The risk is present from the first drop. »
3 We eat too much red meat
Less than 500 grams per week of red meat. This is the recommendation of international health authorities. A steak weighing between 100 and 150 grams, that leaves us about three or four steaks per week. Finally, it is a lot. “A 50 gram portion of processed meat consumed every day increases the risk of colorectal cancer by 18%,” laments the WHO. At the same time, the world organization has analyzed our consumption of processed meats and the results are not good. Processed meat has undergone salting, maturing, fermentation, smoking, or other processes to enhance flavor or improve preservation. Too many Strasbourg sausages, pâtés and bacon in particular. Daniela Cota reminds us that totally neglecting meat is not the solution: “The proteins it provides us are necessary, they help us to preserve our muscle mass, the cells of our body need it, but too much red meat imbalance the body. The saturated fat contained in excess red meat accentuates these imbalances. »
4 What water, what water…
It is recommended to drink a minimum of 1.5 to 2 liters of water per day for adults and even before feeling thirsty. No more. “Here again, blows the research director of Inserm, Daniela Cota, we must be right. First, we must drink according to our activity, those who lose a lot of water while playing sports, or because of a job that exposes them, must drink a little more. On the other hand, for the others, it is better not to exceed this recommendation. Excess water can be deadly. »
5 Blessed be the fibers
30 grams of fiber per day for adults, this is the advice of ANSES, knowing that the minimum is around 25 grams. On the menu, all you need is a few dry oilseeds (almonds, hazelnuts, pistachios, etc.), fruit and vegetables at each meal, rather wholemeal bread, every day. “
Do not skimp on the daily fiber intake, adds Daniela Cota, and this, with great regularity. Fiber contributes to satiety and the well-being of the intestinal microbiota, whose power we now know in all metabolic functions. »
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