Le sel, il est indispensable au bon fonctionnement de nos cellules. Mais le sel, il est partout. En tant que conservateur et exhausteur de goût, le sel est utilisé dans beaucoup de péparations alimentaires : les bouillons cubes, les charcuteries, les plats préparés, les soupes, les conserves... Les recommandation de l'ANSES sont de ne pas dépasser 5 g de sel par jour, ce qui va très vite ! On tolère entre 5 et 8 g mais en France, on consomme à peu près 10 g de sel par jour et par personne. Apprenez à repérer le sel caché, en lisant les étiquettes et en décryptant les ingrédients. Et bien sur faites attention aux fromages ou encore, prenez l'habitude de goûter les plats avant de les saler !
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00:00 You know there are nephrologists who say that salt is almost a poison,
00:04 but in fact there is salt everywhere.
00:06 I'm going to tell you this story.
00:08 Welcome to the Jean-Michel Cohen channel,
00:09 the channel where we only talk about nutrition
00:11 and where we don't take you for potatoes.
00:13 Masterclass, personalized menu,
00:17 individualized dietary follow-up,
00:19 visit the website doctor.jeanmichelcohen.fr
00:23 Yes, there are nephrologists who say that salt is really a poison
00:27 because they see that there are so many diseases that are related to salt
00:30 that for them, they should eat as little salt as possible.
00:33 The recommendations are that we try not to exceed 5 grams of salt per day,
00:38 but in practice, we know that we will get to 7-8 grams of salt per day.
00:43 In any case, those we are afraid of are people who consume a lot of salt
00:46 and especially those who take hidden salt without realizing it.
00:50 What is salt?
00:51 In reality, it is sodium chloride, it is a mineral.
00:55 And in this sodium chloride, we consider that there is 60% chloride and 40% sodium.
01:00 This is why, in particular, when you look for salt on a label,
01:05 you have two possible names.
01:06 Some write "salt", so that means it's sodium chloride,
01:11 and some write "sodium".
01:12 Be careful, when it says "sodium",
01:15 you have to multiply by 2.5 to know how much salt there is.
01:19 You understand?
01:20 I could say that 1 gram of sodium is 2.5 grams of salt.
01:24 The label is essential,
01:26 because they have the right to write "salt" or "sodium".
01:29 Don't get caught.
01:30 Why do I insist on the notion of "hidden salt"?
01:33 After, I'll tell you why it's not good not to have too much salt.
01:35 It's because, in reality, the salt in our diet
01:39 represents only 20 to 25% of the salt we consume.
01:43 Everything else is through the foods we eat every day.
01:48 So that means that the seasoning salt is not the most important salt.
01:51 When we tell people to control their salt intake, we try not to go over 5 grams,
01:55 but we are tolerant of 6 or 7 grams.
01:58 But in fact, this salt is the salt of the food,
02:00 and sometimes it's hidden salt.
02:02 Two things to know.
02:03 Firstly, salt is dangerous, and secondly, salt is useful.
02:07 Firstly, salt is dangerous.
02:08 Why?
02:09 Risk among the greatest risks,
02:12 salt is one of the responsible for blood hypertension,
02:15 because to accompany the salt that circulates in our blood,
02:18 you have to have water with it to dilute it.
02:21 So there is more water circulating in your vessels,
02:23 so there is more pressure in your vessels,
02:25 so blood hypertension, that's why we advise all hypertension patients
02:29 to eat little or no salt at all.
02:32 Or the second thing,
02:33 it's people who have heart failure,
02:35 that is, whose heart is not working well,
02:36 it's the same thing,
02:37 we advise them to eat little or no salt.
02:40 The second thing for which it is important,
02:42 it's kidney failure,
02:43 that is, people whose kidneys are not working well.
02:46 If these people, their kidneys are not working well,
02:48 the salt not only damages their kidneys,
02:50 but the salt will be poorly filtered, or the water will be poorly filtered,
02:53 and that risks giving them blood hypertension as well.
02:56 The third thing, which we talk about much less,
02:59 is the erosion of the walls of our intestines.
03:02 That means that salt,
03:04 you know that salt is corrosive,
03:06 when you take too much salt,
03:08 you slightly damage the walls of your stomach and your intestine,
03:12 and at the same time, when you erode them,
03:14 the most important thing is not only to damage them,
03:16 which is already serious in itself,
03:18 but it makes it much more permeable,
03:20 and we know today that a large part of cancers are of environmental origin,
03:24 and if your intestine is too permeable,
03:26 more toxic environmental substances
03:29 risk getting into your blood,
03:31 and so you risk more diseases.
03:33 So salt, or excess salt,
03:35 is not a very good thing.
03:36 On the other hand, salt is useful,
03:38 because it serves to convey a nerve flow,
03:40 because it feeds what is called the sodium pump.
03:43 It is the one that makes all the exchanges
03:45 between the cellular membrane and the blood.
03:49 So if there was no sodium, for example,
03:51 the cell would work very badly.
03:53 In fact, when you have a sudden drop in sodium,
03:56 you are in reanimation,
03:58 and the first thing the doctor does in reanimation
04:01 is to immediately recharge in salt.
04:03 Salt also serves to function the brain.
04:06 People who are in hyponatremia,
04:08 the fancy term for a lack of salt,
04:10 are people who can sometimes find completely confused at home.
04:14 We have the feeling that they have a brain vascular accident,
04:16 or that they are almost insane,
04:18 but in fact, these people are confused.
04:20 That's all you need to know.
04:21 So salt is useful, but at the same time, it is dangerous.
04:24 And now, where do we find this hidden salt?
04:26 What are called dehydrated vegetable broths.
04:28 In dehydrated vegetable broths,
04:31 roughly speaking, you have 15 grams of sugar for 100 grams.
04:34 So I know that we put very small pieces in there.
04:35 The second product is the same thing,
04:37 it is beef broths.
04:39 In fact, everything that will be the culinary aids.
04:40 A product that we don't always think about,
04:42 I think I talked about it in another video,
04:44 it's soy sauce.
04:45 In fact, you should know that in 100 milliliters of soy sauce,
04:50 you have about 15 to 20 grams of salt.
04:53 So it's huge.
04:54 That means that every time you take a tablespoon of soy sauce,
04:57 you may take a quarter of what you should consume in salt
05:00 for the whole day.
05:01 The third product that we don't eat every day,
05:03 it's canned anchovies.
05:06 Why? Because the anchovies are salted.
05:08 And when it is canned,
05:09 we'll see for other products,
05:10 well, it is canned,
05:12 so it contains a lot of salt.
05:14 The figure is terrible,
05:15 because it's about 12 grams of salt for 100 grams.
05:19 Well, I know, we don't eat 100 grams of anchovies easily,
05:22 but we're going to take 20 grams.
05:23 So that means 2.5 grams of salt.
05:26 It's a bit of the same story as soy.
05:27 That doesn't mean we can't eat it.
05:29 I told you,
05:30 5 grams is the standard of the World Organization of Sanctuary.
05:33 We can go up to 7, 8 grams without it being too dangerous,
05:37 but we still have to moderate things.
05:38 Then in the products a little more surprising,
05:40 where we find salt,
05:42 it's mustard.
05:43 So there are people who eat without salt,
05:44 but who take mustard.
05:46 It's about 5 grams for 100 grams.
05:48 It's the same here.
05:49 We're going to take 20 grams of mustard maximum.
05:51 That's going to be a gram of salt.
05:52 That's still a lot.
05:53 I'm going to move on to the a little original products,
05:55 that is, pancetta, morue, etc.,
05:58 which are still products a little rich in salt,
06:00 but they're not products of common consumption.
06:02 So we're going to say it's a little more exceptional
06:04 than eating mustard, anchovies, soy sauce,
06:07 or cube broth that we use at home.
06:09 Then, of course, we're going to tackle the products
06:12 you were doubting,
06:13 that is, the charcuteries.
06:15 On average, the charcuteries,
06:16 we're going to say it's roughly between 3.5 grams
06:19 and 5 grams of salt for 100 grams.
06:21 So it's still a significant consumption.
06:23 That's why we're asking for a reduction,
06:26 or at least a consumption that's not regular.
06:28 It will be the same thing,
06:29 whether it's smoked ham or chorizo.
06:33 All these smoked charcuteries,
06:35 slightly dehydrated.
06:37 The more they are dehydrated,
06:38 the more salt concentration is important
06:40 because it's the product's manufacturing technique.
06:42 Then we can continue, of course, with the cheeses.
06:44 It's between 3 and 4 grams of salt for 100 grams.
06:46 The problem is that the cheeses,
06:47 we don't eat 100 grams of it every day,
06:49 so that means that the normal portions are 50 grams.
06:52 It's 1.5 grams of salt,
06:53 so it's not the cata of the century.
06:54 But I would also like to talk to you
06:56 about this hidden salt that we can find elsewhere.
06:57 A product of extreme common consumption is bread.
07:01 Bread, in general, contains,
07:03 let's say, 500 milligrams of sodium.
07:05 You saw, I went back to the definition
07:06 that I gave you earlier for 100 grams,
07:08 500 milligrams of sodium for 100 grams.
07:10 But roughly, that means that it contains,
07:12 multiplied by 2.5,
07:14 1.25 grams of salt for 100 grams.
07:17 That is, the guy who eats one baguette a day,
07:20 he already took half the salt ration
07:22 that he should have consumed in a day.
07:24 But you just have to be moderate,
07:26 and it still works.
07:27 There are three products of common consumption
07:29 that I wanted to talk to you about.
07:30 These are canned food, soups and prepared dishes.
07:33 In reality, the best system,
07:35 I could give you averages.
07:37 In fact, these averages are not exact
07:40 because it depends on each product.
07:41 But what is the reason?
07:43 It's a soup, it has two reasons to contain salt.
07:45 The first reason is conservation.
07:47 You know that products in supermarkets
07:48 are kept for a long time,
07:49 so they have to be well preserved.
07:51 The second reason is that it exhausts the tastes.
07:53 So if you have vegetables inside
07:55 that are a little bland,
07:55 which is what we do ourselves at home,
07:57 we add salt.
07:58 On average, we count between one gram and one gram of salt.
08:01 One gram of salt for 100 milliliters.
08:03 So that means that a bowl of soup
08:04 is roughly two grams of salt.
08:06 When I tell you that, I'm scaring you
08:07 because you're telling yourself,
08:08 "Man, I ate bread, I ate meat."
08:10 No, it's a food harmony, food.
08:13 So that means that there are more or less salty elements.
08:15 The second thing is actually canned food.
08:17 Well, canned food, in general,
08:20 to preserve beans, small peas, etc.,
08:21 we add salt.
08:23 The rates are less important.
08:24 It's usually 0.5 grams for 100 grams.
08:27 So it's about right.
08:28 Don't be afraid to use canned food.
08:30 But beware, don't eat just that.
08:32 And the third category of products,
08:33 so here are the prepared dishes.
08:35 And it's really up to you to be vigilant about this
08:38 because the content in salt
08:40 must not exceed one gram of salt for 100 grams.
08:43 Otherwise, it means two things.
08:44 One, of course, you'll have too much salt.
08:46 But secondly, we added a lot of salt
08:48 on purpose to make you consume this product,
08:50 to give it a taste that it doesn't really have.
08:52 That's why you have to be careful with this salt.
08:55 Basically, there's salt everywhere.
08:56 You'll find it in muffins,
08:58 you'll find it in hot dogs,
09:01 you'll find it in burgers.
09:02 They're as terrible as the rest.
09:04 The real tip is that, in fact,
09:06 what I'm asking you to do is, above all,
09:08 I told you that the hidden salt was everywhere.
09:10 So that's why I'm asking you to look at the food labels.
09:14 You generally have the salt rate, the sodium rate.
09:17 We talk about salt, salt.
09:19 So that means we're trying to be very broad.
09:21 We don't exceed 5 to 8 grams of salt per day.
09:25 And to know if they wanted to cheat with you
09:27 and that they marked sodium instead of salt,
09:31 your job is to multiply the sodium rate,
09:33 the sodium number by 2.5 and you'll know what it is.
09:36 The last category of products I want to emphasize
09:39 are sparkling water.
09:41 Sparkling water.
09:42 So there are a lot of people who say sparkling water disalters.
09:45 In fact, it simply disalters more
09:47 because the presence of salt and water
09:49 allows you to keep more water and salt in the body.
09:53 That is, this balance is, contrary to what some people think,
09:57 this balance is favorable to keep water in the body as well
10:01 because there is salt in sparkling water.
10:03 So that's why people think that, some people think that it disalters them more.
10:08 The patterns of sparkling water, the ones that contain the most,
10:12 are Vichy Célestin, Saint-Hyor and L'eau d'Avie.
10:16 To give you an idea,
10:17 we're between 1.2 and 1.7 grams of salt per liter,
10:21 especially for Saint-Hyor water.
10:23 That's a lot, especially for people who drink a lot.
10:25 You see, and we don't see that right away.
10:28 On the other hand, you have sparkling water that is very unsalted.
10:31 Salveta, which contains almost nothing,
10:34 that is, 0.5 milligrams per liter, so it's nothing.
10:38 Perrier, so very impressive,
10:40 Perrier, there is nothing, 9.5 milligrams per liter.
10:43 And San Pellegrino, 33 milligrams per liter.
10:45 So I looked to check and not to say nonsense
10:48 so that the guys who make these waters are not unhappy.
10:51 So here are these sparkling mineral waters,
10:52 Zaimide, well, there is carbon dioxide, it's not very serious,
10:56 so you can take them.
10:57 The others, we used them in the past,
11:00 in certain kidney diseases, especially in kidney stones.
11:03 We advised people to drink celestine water
11:06 because it allows you to dilute the calculus,
11:09 but it wasn't a major thing.
11:11 That's what I wanted to tell you,
11:12 I wanted to warn you anyway
11:14 about the fact that we always talk to you about fat, sugar,
11:17 we ruin your life with that.
11:18 Salt also has a potential for danger,
11:21 we like that, we like that,
11:23 we know how useful it is to life.
11:24 But still be careful because
11:26 you know how to control when there is too much salt,
11:28 the hidden salt, to control it, you have to be vigilant.
11:31 If you liked this video,
11:33 like, share, subscribe, etc.
11:35 And above all, you give me advice, comments,
11:38 and you suggest video ideas
11:40 so that I can give you the answers to your questions.
11:42 And the little advice on how to lose weight,
11:44 usual, all subscribers of Savoir Maigrir know it.
11:46 We, to avoid salting the food too much,
11:48 we do two things.
11:49 First, we use spices and herbs,
11:51 so parsley, coriander, pepper, cumin,
11:56 everything you want, everything is good, paprika, everything is good.
11:59 So it allows you to give your food some taste without salting it,
12:02 because we use salt to give it some taste.
12:04 And second little thing,
12:05 there are people, those who have small special pathologies,
12:08 we can advise them,
12:10 dietary salts in general are potassium chlorides.
12:13 Well, it doesn't really taste like salt,
12:14 but it replaces it a bit.
12:15 On the other hand, one thing I ask you not to do,
12:17 don't take these mixed salts that you find in the supermarket
12:20 with herbs and you know,
12:22 in reality, they dissolve the salt in herbs,
12:26 but often people put as much as they would put in salt,
12:29 they put more, that's all.
12:30 That's it, these are your little tips on how to lose weight.
12:32 And I tell you, see you soon, friends!
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