Les féculents ! Les féculents font-ils grossir, les féculents sont-ils bons pour la santé ? Faut-il arrêter tous les féculents pour perdre du poids ? Comment bien intégrer les féculents dans votre alimentation ? Pomme de terre, pâtes, riz, légumineuses, tubercules... avec cette vidéo, vous allez tout savoir sur les féculents : leur composition, leurs effets sur le corps, la façon de les consommer et les quantités moyennes à consommer. Sucres complexes, les féculents sont essentiels à notre alimentation, voici pourquoi.
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00:00Hello friends, today I'm going to talk to you about the feculants.
00:02It's a question that comes up all the time.
00:04You want to know if you should eat them or not.
00:06What are the feculents?
00:08Welcome to the Jean-Michel Cohen channel,
00:09the channel where we only talk about nutrition
00:11and where we never tell you about salads.
00:15Masterclass, personalized menu, individualized dietary follow-up.
00:20Visit the website doctor.jeanmichelcohen.fr
00:24The feculents are plant-based foods
00:28that contain starch,
00:30that is to say that they contain complex sugars
00:33that are more commonly called slow sugars.
00:36In terms of nutritional intake,
00:38the feculents will essentially bring you
00:41most of the time, fiber,
00:43since they are complex carbohydrates,
00:44I will explain to you,
00:45vitamin B and especially calories
00:48that are necessary to make the body work.
00:50Among the most common,
00:51I will start by citing legumes.
00:53Legumes are actually considered as feculents.
00:56These are beans, beans, lentils, broken peas.
01:00In short, all these products are considered as feculents,
01:03although their appellation is most of the time leguminous.
01:06Rich in protein, vitamins and minerals,
01:09the United Nations Organization for Food
01:11considers that it is an essential food
01:14in the composition of a food for humans.
01:17The second category is what are called cereals.
01:19Well, you know the cereals.
01:21It's corn, barley, rice, oats,
01:24in short, everything you eat,
01:25but that you take most of the time in a transformed form,
01:28although this tendency is to decrease.
01:30Cereals, in fact, are a plant with edible seeds.
01:34When you take, for example, the example of wheat,
01:36wheat is a cereal, so we call it the seed,
01:40even if from the seed we extract flour.
01:42And then there is a category that we never talk about,
01:45these are the pseudo cereals.
01:47Quinoa, raisins, chia, amaranth.
01:51What is it exactly?
01:52In fact, it's a plant that looks like a cereal,
01:55but it's not really one.
01:57They are called false seeds
01:59because they are generally grown
02:01not just for the seed,
02:03but also for the leaf and for the stem.
02:05They are eaten most of the time in the form of flour
02:08and they are used to make salads or main dishes.
02:11These pseudo cereals actually have the same advantages as cereals.
02:15They contain vitamins, minerals and proteins.
02:18That's why these products are particularly popular these days.
02:22Their particularity is that they are, as you will see,
02:25at a low glycemic index.
02:27I will explain in a few moments what that means.
02:29The great quality of pseudo cereals
02:31is in fact their richness in antioxidants.
02:34And you know that antioxidants are products
02:36that help us avoid cell aging,
02:39so to improve immunity,
02:40but also to improve our life expectancy.
02:43Another category of fertilizer is what we call tuberculosis.
02:47In France, most of the time,
02:49tuberculosis is the topinambur and potatoes.
02:52But in fact, if you go to other countries,
02:55the ignam, the manioc,
02:57are considered tuberculosis
03:00and they are perfectly edible,
03:01just like the panais, for example, which is very fashionable.
03:04What is tuberculosis?
03:05In fact, it is a plant that we are going to grow,
03:07but this time, the part that we are going to consume is the root.
03:10Almost the same advantages as other products,
03:12that means protein, fiber, vitamins,
03:15and in particular vitamin B,
03:17although in tuberculosis,
03:18we can also find vitamin C
03:20because the tuberculosis living underground,
03:22the vitamin C is not oxidized.
03:24The fiber retention of tuberculosis is particularly interesting
03:27because it helps to slow down
03:29the absorption of sugar that will go into the blood,
03:32as well as the absorption of certain fats.
03:34That's why we recommend them.
03:36In terms of caloric values,
03:37there is a very, very large dispersion.
03:39We can say that if I consider raw products in weight,
03:43we will go from 300 calories around,
03:46in any case, like legumes,
03:48beans, lentils, etc.,
03:50up to 86, 90 calories
03:53for potatoes or sweet potatoes,
03:55and by way of slightly higher caloric values
03:58for intermediate products,
04:00such as cassava, which has 150 calories.
04:02Hence the interest for you to try to find,
04:04except if you are a subscriber on Savoir Maigrir,
04:06the product that you must consume
04:08according to the level of food that you have decided.
04:10So why do I keep talking to you about complex sugars,
04:13fast sugars, sugar digestion, etc.?
04:15It's because you have two categories of sugars.
04:17The sugar you know, the classic sugar,
04:20the one found in cakes,
04:21in confectioneries, etc.
04:23And complex sugars,
04:24I think you're all starting to know,
04:26and the particularity of complex sugars
04:28is that they contain a chain of sugars.
04:31The simplest sugar is glucose.
04:33Complex sugars are chains of glucose.
04:36This means that there are a lot of small pieces of glucose
04:39that agglutinate with each other.
04:41So when you have a lot of small chains of glucose,
04:43it's called starch.
04:44Except that to digest it,
04:46you have to gradually degrade it.
04:48As you gradually degrade it,
04:50you gradually secrete insulin.
04:52And so you don't have all the negative effects
04:55of a strong secretion of insulin,
04:56as we have with fast sugars.
04:58So I hope you understood.
04:59Fast sugar equals direct passage into the blood.
05:02Complex sugar equals
05:04having to cut the starch chain into small pieces
05:06so that the sugar goes into the blood,
05:08which slows down the production of insulin
05:10and has the advantage of not giving us insulin spikes,
05:14a topic we've been talking about a lot lately.
05:16There are actually two types of starch,
05:19well, several types of starch.
05:20Fast-digesting starches,
05:22slow-digesting starches,
05:24and intermediate starches.
05:26There are two main categories of starch.
05:28It's amylose and amylopectin.
05:30Sorry, it's a little more complicated than usual.
05:33Slow-digesting starches
05:35mainly contain amylose.
05:38This means that to digest them,
05:40it will take two hours,
05:42which means that during this time,
05:43glucose will slowly pass through the blood,
05:46and then it will slowly cause insulin secretions.
05:49The interest of these starches,
05:51that's why we're talking about fibers,
05:53is that in general, when we have a lot of starch,
05:54we consider that we have a lot of fiber.
05:56Well, the interest of that
05:57is precisely the recovery of fats, for example,
06:01and the recovery of sugars.
06:02So that means that not only
06:04does glucose pass through the blood much more slowly,
06:08but in addition, we manage to capture
06:10a part of the sugar and fats
06:11and to reduce their absorption,
06:13which means that these are foods
06:14that are particularly recommended,
06:16contrary to what we hear from time to time
06:18in diabetes and metabolic diseases
06:21that cause lipid problems.
06:23Amylose-rich foods,
06:25it's particularly vegetable-based.
06:27That's why on Savoir Maigrir,
06:28I regularly specify
06:30that I stick to what is regularly in the menus,
06:33a little vegetable-based,
06:35which will bring an iron surplus.
06:36What we call fast-digesting starches
06:38are starches that contain 70 or 80% amylopectin,
06:43so it will digest faster than the other,
06:46so a little less interesting.
06:48This time, the sugar will pass through the blood
06:50in a time of about 30 minutes.
06:52You know these products,
06:54they are usually transformed products.
06:57When you take, for example,
06:58a boiled or mashed potato,
07:01boiled white rice,
07:03cereals that you buy for breakfast,
07:06here we are in the framework
07:07of what we call transformed products,
07:08that is, we have changed the nature of starches
07:12and we will find this time
07:14much more amylopectin
07:16and this amylopectin
07:17is a little less interesting for health.
07:19It's not the cata,
07:20but it's a little less interesting
07:22and that's one of the reasons
07:23why we're trying to limit transformed foods.
07:26The only interest in these products
07:28is ultimately for athletes.
07:30And by the way, I notice that
07:31people who take oats,
07:33not in the form of raw grains,
07:35but in the form of oats-based cereals,
07:37in fact, they use these oats-based cereals.
07:39Why? Because it's rich in amylopectin,
07:41so there is a digestion that is not ultra-fast
07:43like fast sugars,
07:45but it's done in 30 minutes
07:46and it can serve them
07:47for their physical exercise.
07:49The third category,
07:50which is what I would call the resistant amino,
07:53it means that it is mainly formed
07:56by fibers that will not be digested at all.
07:59This means that they will be digested by fermentation,
08:02by putrefaction in the intestine.
08:04They will still produce,
08:05it's interesting,
08:06essential fatty acids
08:07that will pass through the blood
08:08and that will be useful to our body.
08:10It's the potato if it's not boiled
08:12and it's also,
08:14for example, to give you a simple example,
08:16the green banana.
08:17So these are resistant amino acids.
08:18In substance, in a normal diet,
08:20if we listen to the usual recommendations,
08:22in any case, public health plans,
08:25we are considered to bring 50%,
08:28it seems a little too much to me,
08:29but about 50% of our energy
08:32in the form of slow sugar.
08:33That's what nourishes our body.
08:35In fact, the sugars you consume,
08:37they will transform,
08:38they will be used right away
08:39to make the cells live
08:40and a part will be stored
08:42in the liver and in the muscle.
08:4350% seems a little too much to me
08:45in the context of normal diet
08:47and it would be necessary to prioritize
08:49the products that contain food,
08:50resistant amino acids,
08:52that is to say,
08:52pasta,
08:53if eaten indented,
08:55potatoes,
08:56legumes,
08:57the same al dente rice
08:59or black rice that are richer in fiber.
09:01And at that moment,
09:02you can consume them without being worried
09:04for the evolution of your weight
09:06or the evolution of your shape.
09:07To give you some figures,
09:09the normal diet for a man
09:11is 2,400 calories.
09:12If I have to eat 1,200 calories
09:14in the form of slow sugar,
09:17it means that by counting
09:19roughly 4 calories per gram,
09:20I have to take about 300 grams
09:23in the form of slow sugar.
09:24So it's going to transform,
09:25and it's relatively easy to do,
09:27but 300 grams in the form of slow sugar,
09:29that means,
09:30compared to the products you consume,
09:31for example,
09:33I have given the example on TV regularly,
09:35a man who would not have a weight problem
09:37and who wants to have
09:40a stability of his weight
09:41and to eat properly,
09:42he could eat up to
09:43a baguette and a half per day,
09:44provided, of course,
09:46that there is no pasta, no rice,
09:47no potatoes.
09:48It would be the only fat he would take.
09:49Or else he could take
09:51a quarter of a baguette,
09:52300 grams of pasta or rice per day
09:54and we will arrive with that
09:55almost,
09:56almost,
09:57not completely,
09:57but almost,
09:58at a good product ratio.
10:00This is what I could tell you
10:01about the recommendations.
10:02Regarding vitamin B,
10:03it is still the main constituent
10:05of the fatty acids.
10:07It is very important.
10:08It is important for muscle activity,
10:10but it is also important
10:12especially for sleep.
10:13In the diet, I often give
10:14fatty acids in the evening.
10:15And the reason is simple,
10:16it is that inside the proteins
10:18that we have in the fatty acids,
10:20we have an amino acid
10:21called tryptophan,
10:22which is ultimately the precursor
10:24of melatonin.
10:25This is why
10:26the fatty acids have the property
10:27to soothe people.
10:29So it creates a sleeping effect,
10:31even during the day,
10:32while the proteins
10:33have the effect of waking them up.
10:34The main problem in the kitchen
10:36for the fatty acids is the seasonings.
10:38It means that when you take
10:39a boiled potato
10:40and you put pepper
10:41and salt on it,
10:42it works well.
10:43When you take a potato,
10:45you put cream inside,
10:47or even cheese,
10:49or that you use
10:50American recipes,
10:51it means it's potato
10:52with cheddar on it,
10:53you have taken away
10:54the interest of the fatty acids.
10:56It's the same thing with pasta,
10:57pasta with tomato sauce,
10:58it goes very well.
10:59You add to antioxidants
11:00another antioxidant.
11:02Pasta with carbonara,
11:03it goes less well.
11:04And rice, it will be the same thing.
11:05A risotto or a creamy rice,
11:07it's not the same thing
11:08as white rice that you consume,
11:09even if you put a little soy on it.
11:11That's why, remember this,
11:13the fatty acids are an integral part
11:15of the normal diet
11:16and even of the diets,
11:17whether it's men's or women's,
11:19we have to consume them
11:20to give you an exact ratio
11:22in moderately restrictive diets.
11:25For women, I give 100g of fat per day
11:28in cooked weight,
11:29and I add 40g of bread.
11:31For men, I double the ratio,
11:32that is, I give 60 to 80g of bread
11:34and 200g of fat.
11:36That's in the case of a weight loss.
11:37That's what I had to tell you today.
11:39If you liked this video,
11:41you like it, you share it,
11:43you give me thoughts,
11:44you give me comments,
11:46and I tell you,
11:47see you soon, friends!