Pourquoi les sucres lents sont bons pour la santé

le 29/04/2018 à 06:00

«Les sucres lents? Une notion quelque peu dépassée! s’exclame le Dr Pierre Nys, endocrinologue-nutritionniste, attaché des Hôpitaux de Paris. Elle laisse croire que les glucides complexes, parce qu’ils sont composés de multiples glucoses, se digèrent lentement et délivrent à petites doses ce nutriment dans le sang, fournissant ainsi de l’énergie. En réalité, ces glucides, tel l’amidon, se digèrent plus ou moins vite selon la nature de l’aliment qui les contient, mais également selon leur mode de transformation ou de préparation.» 

Bref, il n’y a pas de sucres lents, mais des aliments qui libèrent le glucose de manière progressive. On préfère aujourd’hui parler d’aliments à l’index glycémique (IG) bas: ce sont eux qu’il faut privilégier, surtout s’ils apportent les calories recherchées, mais pas trop, avec une bonne densité nutritionnelle (riches en vitamines…). 

L’index glycémique, un précieux indicateur

«L’augmentation brutale et répétée de l’insuline dans le sang provoque une cascade de perturbations métaboliques à l’origine d’hypertension, de prise de poids et de diabète» 

Dr Pierre Nys, médecin endocrinologue-nutritionniste

L’index glycémique est cet indicateur qui permet de mesurer la capacité d’un aliment à élever le taux de glucose dans le sang dans les deux heures qui suivent son ingestion. Le sirop de glucose pur a un index de 100, les autres aliments, un index relatif par rapport à cette référence. «En créant d’importants pics de glycémie, explique le Dr Pierre Nys, les aliments à IG élevé (supérieur à 70) induisent des pics de sécrétion d’insuline par le pancréas. Cette hormone lutte contre l’excès de sucre sanguin, mais son augmentation brutale et répétée dans le sang provoque une cascade de perturbations métaboliques à l’origine d’hypertension, de prise de poids et de diabète.» 

Voilà pourquoi il faut aller puiser ses glucides dans les fruits et légumes (les carottes crues ont un IG de 16 et de 47 quand elles sont cuites, la pomme un IG de 38) ; préférer le pain complet (IG = 65) à la baguette de pain blanc (IG = 95) ; le riz complet (IG = 55) au riz à cuisson rapide ou au riz gluant (IG = 82), la patate cuite à la vapeur avec la peau (IG = 65) à la patate au four (IG = 95) ou aux frites (IG = 82).

» LIRE AUSSI - Les sucres ajoutés, véritables dangers dans notre alimentation

Éviter les aliments industriels ultratransformés

«Une orange, riche en fibres et vitamines avec un IG bas, est préférable à un jus d’orange industriel, plus pauvre en éléments nutritifs et avec une forte concentration en sucres»

Dr Laurent Chevallier, médecin nutritionniste

«Par ailleurs, complète le Dr Laurent Chevallier, médecin nutritionniste à Montpellier, il faut éviter tous les aliments ultratransformés et/ou contenant des sucres ajoutés. En général, les transformations industrielles appauvrissent la qualité nutritionnelle des aliments tout en augmentant leur index glycémique. C’est la double punition. Voilà pourquoi une orange, riche en fibres et vitamines avec un IG bas, est préférable à un jus d’orange industriel, plus pauvre en éléments nutritifs et avec une forte concentration en sucres.»

Quant aux sodas, leur consommation doit rester exceptionnelle, car s’ils ont un indice glycémique «peu élevé» - de l’ordre de 60 -, la quantité de glucides apportée par une simple canette (l’équivalent de dix cuillères à café de saccharose!) est une aberration nutritionnelle, un facteur de risque pour l’obésité et le diabète. Les sodas ont en fait une charge glycémique (CG) élevée. Cet autre indice se calcule simplement en multipliant l’IG par la quantité de glucides d’une portion courante d’un aliment, puis en divisant le résultat par 100. Au-delà de 20, il faut commencer à se méfier: le Coca est à 24,5, les frites à 59, les pizzas à 69! À titre de comparaison, les carottes ont une CG de 4,5 et les lentilles 12,1. Voilà des aliments aux glucides bienfaiteurs.

8 Things to Do Every Time You Get Home From the Grocery Store

Emily Johnson10.31.17

It can be tempting to rush through putting your groceries away, especially after a big shopping trip. But if you take a few minutes to process some of your food as you unpack, you'll save so much time on dinner prep throughout the week. Here are 8 easy meal prep tasks you can do when you come home from the supermarket to get ahead on weeknight cooking:

1. Wash and Prep Your Herbs

Washing your herbs as soon as you buy them is a time-saving measure. But, it will also help keep your herbs fresh longer.. As soon as you take the herbs out of your grocery bag, wash them in the sink and dry them off using paper towels. Use those damp paper towels to wrap the herbs and place in plastic bags. Now they're ready to go when you need them.

2. Destem your Kale or Parsley

And, if your herbs need to be de-stemmed, like parsley, go ahead and do that while you're washing. Also pluck any leafy greens you've purchased, like kale or chard, from their stems and wash them. Store the greens in bags or airtight containers as well. When you're ready to cook, you'll be able to throw them right into the pan.

3. Portion Out and Freeze Some of Your Meat

If you bought a large package of meat, like chicken cutlets or ground beef, portion it out into the amounts you'll need for different meals (i.e. put aside 1 pound of ground beef for burgers on Monday and another pound for tacos on Wednesday). Then, place the rest of the meat in the freezer in portioned amounts to use later on. The same goes for chicken cutlets. Place the amount you're going to cook that week in airtight containers in the fridge and freeze the rest for later use.

4. Throw Meat in a Marinade

While you're portioning out the meat you bought, why not go ahead and throw some of it in a marinade? That way it'll be seasoned, flavorful, and ready to be cooked. Here are some marinades we like:

5. Place Perishable Grains, Nuts, Flours, and Coffee in Airtight Containers

If you're living your life with a kitchen full of open paper bags of flour, sugar, and grains, you're not living it to the fullest. These dry ingredients will last longer and stay fresher if you transfer them to airtight containers in your cupboard as soon as you get home from the store. Plus, containers makes everything look so much more organized and pretty. (Never underestimate the power of an organized kitchen to increase your enthusiasm for cooking—and to make you better at it.)

Cut your bread in half and freeze part of it so you'll always have some on hand and it will never go bad!

Photo by Chelsea Kyle, Food Styling by Katherine Sacks

6. Slice and Freeze Half of Your Bread

A good loaf of bakery bread is a grocery essential—but it goes bad quickly. Freezing bread is the best way to keep it fresh—and toasting it or reheating it in the oven re-gelatinizes the starches, making it taste as good (or better) as new. So instead of leaving the whole loaf on your counter, slice it in half. Put one half aside for dinner that night and the next. Slice the other half and freeze the individual slices so you can pull them out and pop them in the oven when you're making sandwiches or serving bread alongside family dinner.

7. Pre-slice some Vegetables for Snacks and Crudité

Slice some of your produce for snacks and quick crudité appetizers throughout the next few days. Carrots, celery, fennel, and peppers are all great for this. And if you know you'll need a particular ingredient for an upcoming meal, go ahead and wash and cut that up as well. There's nothing like coming home to a fridge full of ingredients that can just be tossed in the oven, no prep work needed.

8. Take eggs out of the carton

My coworker Anna Stockwell likes to take all of the eggs out of the carton and place them in a basket or a bowl. That way, when she needs an egg, she doesn't have to take the whole carton out and open the lid, but can just grab a few quickly from the bowl. A real pro move, though, is to hard-boil half of your eggs right after you get home from the store for easy breakfasts, lunches, or snacks throughout the week. (Just make sure you put the hard-boiled eggs in a different container so you don't mix them up with the raw ones!)

Many thanks Epicurious

BOSTON

A modern city center, reminiscent of the colonial era, Boston is a city apart, inspiring the world.
The capital and cultural center of New England. Its historic center impresses with its history. The old American city center has built the Big Dig a major urban road project. The largest in the history of the United States.
For the Americans, the name of Boston is tied first to the birth of the nation and all the great liberal causes of their young history: revolution, independence, abolition of slavery, emancipation of women. Boston is really the historic cradle of the United States. Paradoxically, it was also the city of intolerance, that of the Puritans and Quakers. You can walk or take a tram ride along the famous Freedom Trail, this 4.5 km long red-painted path on the sidewalks that tells the history of the city in 16 historical monuments.

Economically, over the past twenty years, Boston has gained a new youth by building a large business center, while remaining a leading university (Harvard & MIT) and a major cultural center.

It is part of the Eastern megalopolis called "BosWash" (Boston-Washington D.C). It stands out as one of the leading cities on the East Coast. Its prestigious universities and large libraries bear witness to the richness of its teaching. The city is renowned for being an authentic "intellectual capital". The famous Harvard University, located on the outskirts of the city, opened in 1636. It can now be visited with students. Later, the Massachusetts Institute of Technology (MIT) and Cambridge City, on the other side of the Charles River, became a high-level educational hub. Boston is now recognized as a major center of medicine and high technology.

The ideal way to visit the universities of Cambridge is to get there in the morning, to spend a morning visiting this impressive "High Level" teaching park, then to return to Boston by the bridge in front of the train station. MIT. You will meet many joggers who, if you follow them, will take you directly into the duck park. This string of ducks, frozen to the delight of tourists in one of the most beautiful parks in Boston, is an attraction not to miss. These will surely be your best memories photos!

Boston also holds the record number of booksellers in the United States. Many intellectuals and famous American authors have made their home there, like Edgar Poe. Today, they elected Cambridge on the other side of the Charles River. Along the streets, you can admire the homes of TS Eliot, Nabokov, Robert Frost, Henry James ... The reading room of the Great Public Library of Boston is also worth a visit, it is quite sumptuous. Almost 15 million pounds are stored there.

Architecturally, the city aligns the contrasts, perfectly combining the old and the new. Historic monuments with cobblestone streets and red brick houses make up the cityscape alongside skyscrapers that blend in perfectly with the original architecture.

From the heights of Beacon Hill, a small elegant hill whose steep streets are still lit by gas lamps on Newbury Street 24 hours a day, there are charming houses, bucolic gardens and shady streets. The stroll on Charles Street, whose antique antique shops make the reputation, is always one of the highlights of the stay. The North End district bears witness to cross-country history with Italy. And for a moment of relaxation, head to the heart of the city at Rose Kennedy Greenway, Boston's green artery.

It was also in Boston in 1925 that appeared the first American public theater, the Huntington Theater. The city also has many museums of art and history, old boats, artists' studios ... The museums of Boston gather exceptional and varied collections. Some organize prestigious exhibitions each year.

The Boston Museum of Fine Arts dates back to 1876. You will find an extensive selection of works and artifacts from several continents. In a Venetian Renaissance style, the Isabella Stewart Gardner Museum, inaugurated in 1903, will dazzle you with its rich collections (more than 2500 works on display) illustrating the different artistic movements from Antiquity to the 19th century. A variety of historic museums are available, including the Boston Tea Party Museum and Boat, the Boston Historical Society Museum, and the Boston National Historical Park.

A City Pass, valid for 9 days will allow you to visit 5 major sites and museums of the city.

The tallest skyscraper in Boston is the John Hancock Tower. 240 meters high, 60 storeys high, it was designed by the architectural firm IM Pei, who is also the architect of the JFK Library in Boston and the Louvre Pyramid. The design of the Playstation 4 is directly inspired by this tower.

For history buffs, note that Boston celebrates the legendary "Boston Tea Party" every December 11th. This is a detailed reconstruction of the rebellion, followed by a parade. It must be said that the event quickly became a symbol at the time. He initiated the process that led to Independence.

If you prefer the sport or if you particularly like baseball, attend a game of the legendary Boston Red Sox! The Red Sox play in one of the most popular baseball stadiums in the United States. You can also visit it during the day and ride the mythical lawn. Basketball, invented in Massachusetts, is well represented in Faneuil Hall since the team of Boston Celtics have their statue. Hockey fans will appreciate the Bruins games.

In the summer, stop the traffic jams to enjoy Cape Cod. From May to September, you can now take the Cape Flyer, which runs through Hyannis from South Station in the heart of Boston.

Nature lovers are sure to go out and meet the whales. This little cruise will put you in full view! Boston is lucky to be near a whale hotspot; so do not hesitate and go to the waterfront, looking for the many boat companies offering real safaris!

And after a busy day, do not hesitate to visit the very typical lobster restaurants. Bostoners have made lobster their specialty, so all your taste buds!

Website: www.bostonusa.com