Le pain ! Après les viennoiseries la semaine dernière, poursuivons la visite de la boulangerie avec le pain, ou pour mieux dire, les pains. Baguette, pain complet, pain aux céréales, pain au seigle, pain aux graines ou pain fantaisie... comment s'y retrouver ? Ce qu'il faut regarder principalement, c'est la quantité de glucides, de lipides et de fibres. Ces pains contiennent bien-sûr des protéines (9g/100 pour la baguette et 12 g/100 pour le pain complet) mais aujourd'hui, nous n'allons pas les regarder. Voici mes conseils pour bien choisir votre pain, que vous soyez des gourmands, ou que vous fassiez attention à votre santé et à votre ligne. A vos commentaires sur vos pains préférés !
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00:00 It's very often on Savoir Maigrir or elsewhere that you ask me what bread you should eat
00:04 and for your health and from time to time for your diet, welcome to the Jean-Michel Cohen channel
00:09 the channel where we only talk about nutrition and where we never tell you about salads
00:13 and in the salad it is put in the bread in general
00:15 Do your free mincer analysis by going to the website doctor.jeanmichelcohen.fr
00:26 So I went to a bakery, it's an industrial artisanal bakery, I went to Paul's, I bought a wide variety of breads
00:32 and I wanted to explain the difference. We will go from the simplest bread to the most complicated
00:37 and we will even mention the price of the breads at some point.
00:40 So the most traditional bread that embodies our country is baguette.
00:43 How do you make baguette? We use white flour and flour is what determines the quality of the bread.
00:50 For example, when you take a wholemeal flour, it's a flour 150.
00:54 When you take a white flour at 80 or 100, it's the one that will make, that will be used to make the white bread.
01:00 So a bread with a flour that is very purified, in which we have not left residues,
01:04 that is to say if we do not leave residues, that is to say that we do not leave fiber.
01:08 I wanted to compare with you the nutritional values of these breads and their differences of interest.
01:12 So the baguette is a, in general it sells by weight, it is supposed to weigh 250 grams,
01:19 they have the right to go up to 260 grams, they have a small variation of 5%.
01:24 What is the caloric value for 100 grams of a baguette?
01:28 80? Wait, 265 for 100 grams, so that's 2.5 divided by 2.5.
01:32 It is roughly 265 calories for 100 grams.
01:36 It is about, we find about the value of the flour when it is diluted in water.
01:40 What will interest me above all is the composition in glucose,
01:44 that is to say the whole of the slow sugars and possibly the fast sugars,
01:48 either added to the inside or manufactured during cooking time, because it happens.
01:54 And what we observe is that there is 50 grams of glucose for 100 grams.
01:58 Let's not confuse everything.
02:00 When I say glucose, it's not exactly sugar, and when I say sugar,
02:03 it's what we're particularly wary of in the case of diabetes.
02:06 When we look at the sugar content inside, it's 2.39 grams,
02:10 so you see there is a big difference between 54 grams of glucose and 2.4 grams of real sugar.
02:17 And then what I observe in general is whether there is fat.
02:19 There is no fat, there is 0.33 grams of fat.
02:22 In fact, in most breads, we will have that, I will tell you when we will have it.
02:25 And I look at the fiber content, 4.2 grams for 100 grams,
02:29 that is to say, these residues that can be found inside any bread,
02:32 which are the fibers that are good for our intestinal transit.
02:36 The second thing we talk about the most is fashion.
02:39 That means it's been about 15 years now that we keep talking about complete products,
02:44 that is to say, the products that we use and that we make from, for example, whole grain.
02:49 As far as bread is concerned, that is to say, we take the wheat, we take the grain of wheat,
02:53 but we will keep the entourage of the almond, that is to say, this fibrous part,
02:58 which has two benefits.
02:59 It will increase the fiber content, and as it increases the fiber content,
03:02 it slows down the absorption, it slows down the passage of sugar into the blood.
03:07 The caloric value of this complete bread from Paul is 244 calories for 100 grams.
03:12 These are figures that I took from the Le Cy-Qual reference site.
03:16 So a little less caloric than the white bread baguette.
03:19 Glucid value 44 grams instead of 54 for this one, so less glucid.
03:24 Sugar value 2.2 grams, I love it.
03:27 Fat value, the complete bread is a little richer in fat.
03:30 Why?
03:31 1.8 grams of lipids for 100 grams, that's not a lot anyway.
03:35 It's simply because at the time of manufacture,
03:37 we are forced to paint the pans that are used to make the bread with a little butter,
03:42 otherwise it would stick and the fibers would stick to the wall.
03:46 And the fiber content, on the other hand, is interesting.
03:48 We almost reach 7 grams of fiber for 100 grams.
03:51 You know we need fiber in our diet,
03:53 we consume 14-15 grams in France, we should be at 24-25,
03:56 so it's not bad to take the complete bread.
03:59 So there was a real advantage to taking the complete bread,
04:02 on the other hand, in terms of flavor, we won't get much.
04:06 So, cereal breads have become fashionable.
04:08 What is a cereal bread?
04:10 It's a bread that most of the time is sprinkled
04:12 or inside which we put, while kneading the dough,
04:17 we put cereal seeds.
04:19 We can put everything, like seeds,
04:20 I don't even know what we put in there,
04:21 it can be poppy seeds, sesame seeds,
04:24 it can even be zucchini seeds, wheat seeds, whatever we want,
04:27 we call it a cereal bread.
04:28 What is the advantage of cereal bread?
04:30 It's that cereals will bring a little more fiber too,
04:33 but barely more, you'll see, more than white bread,
04:36 but less than whole wheat bread.
04:37 They bring a little bit of fat,
04:39 because cereals contain fats,
04:42 in general, omega-6, omega-3,
04:44 in any case, good quality fats.
04:46 The caloric value of this cereal bread is higher than the others,
04:49 269, but very slightly higher,
04:52 here 265, here 269.
04:55 Caloric value, in glucose value, 46.9 grams.
05:00 It's normal, because when we put cereals inside
05:03 that contain less carbohydrates, more fat,
05:05 it's normal to have a little less carbohydrates inside.
05:10 On the other hand, we'll have a little more lipids, 3.2 grams,
05:13 so 3.2 grams compared to 1.8 and 3 times nothing here,
05:18 and we'll have 2.2 grams of sugar,
05:19 it's normal, it's the degradation of sugar during cooking.
05:22 So it's a bread that's semi-interesting, it's tasty,
05:26 it contains fibers, it's not much more caloric than the others,
05:29 it doesn't contain much more carbohydrates,
05:31 so for now, the two healthy breads that we can isolate are these two.
05:34 That is, the wholemeal bread and the cereal bread.
05:36 I took a fourth bread, it's a rye bread.
05:39 It's presented in the form of a bread of millet,
05:40 it can be found in many forms.
05:43 The rye bread is a bit like the bread of the potters,
05:46 that's why I didn't take the bread of the potters.
05:48 It contains about as much fiber as a traditional bread,
05:53 this rye bread,
05:54 on the other hand, it has, as usual, very little sugar inside
05:57 and it has very little fat.
05:58 It's an interesting bread, and yet I'm getting out of my rut with this bread.
06:03 The rye bread has a less significant advantage
06:06 than this bread, which is the wholemeal bread of rye.
06:09 Why? Because at that moment, we have a fiber content
06:11 that will be much higher.
06:13 So I know, I'm really sorry, it's sold like that,
06:16 it's 210 calories per 100 grams,
06:18 so it's less rich, it's a bit like the Nergus 10 bread,
06:21 which I sponsor.
06:24 On the other hand, in fiber, it's 8.5 grams,
06:28 which means it's the most fibrous bread,
06:30 and in gluten, it's 33 grams.
06:32 So the healthiest bread is this one, 210 calories per 100 grams.
06:37 I took the Bjorg brand, but there are other brands.
06:40 I wanted to take the bread of rye,
06:42 because everyone has gotten used to buying rye bread
06:45 in an industrial form,
06:46 but in fact, the industrial bread in rye bread,
06:49 one, it's not satisfying,
06:50 two, it's full of ingredients, so it's quite unpleasant,
06:53 thirdly, it doesn't give you a good bite,
06:55 it's not pleasant to chew.
06:56 If you eat rye bread, we all got used to eating it,
06:58 but it's not good,
06:59 you might as well buy it at the bakery,
07:01 it's of better quality.
07:02 So rye bread, in the end, it's sweeter than the others,
07:06 but it's linked to the composition,
07:07 because it has 8 grams of sugar,
07:09 for about 100 grams,
07:10 it has 52 grams of glucose, including the sugars inside,
07:15 it has 3.6 grams of lipids, but that's normal,
07:17 that's the rye bread recipe,
07:18 and it has very little fiber, 1.8 grams.
07:20 It's a greedy bread,
07:22 which doesn't really have much interest,
07:24 it's really the greedy bread par excellence,
07:26 it's the bread we use for children's snacks,
07:28 and possibly for breakfast,
07:30 because it's a bit sweet,
07:32 even if we add a bit of butter and jam, it's pleasant.
07:34 So it's a bit special, it's a greedy bread.
07:37 And finally, I wanted to show you the artifice of the bakeries,
07:40 so here, it's actually baguette,
07:43 it's differently braided,
07:45 it's what we call fantasy bread.
07:47 There were 30 of them, I can take 20, 30,
07:49 I can take cheese, lard, whatever you want,
07:51 I took the olive bread because it was pretty,
07:53 so that I could give you some nice images.
07:55 It's baguette, and we spread olives on top.
07:58 The only thing is to vary the dispersion,
08:01 to vary the presence of the products in a bakery,
08:05 so to give it a bit of a kick,
08:07 to give it a particular hue,
08:09 it really has no interest,
08:10 it's strictly comparable to baguette.
08:11 It's pretty, but it's good to eat.
08:13 It's often smoothed with a bit of oil,
08:15 so it has a nice color,
08:16 it's a little bit fatter,
08:17 but that's what we call fantasy bread,
08:19 they have no difference compared to baguette bread.
08:21 What was interesting was to compare the prices,
08:24 because Paul's baguette is worth 1.30 euros,
08:27 it's a bit more expensive than elsewhere.
08:28 The multi-grain bread was 3.80 euros for 400 grams,
08:34 which is still more expensive than baguette.
08:36 They added grains,
08:37 but I'm not sure that the added value of the grains
08:39 is too, too important.
08:41 The short bread was worth 2.80 euros,
08:43 but on the other hand,
08:45 the side is a bit cheaper than the rest.
08:47 So what I wanted to see was the bread and the fougasse.
08:50 The short bread was 3.50 euros for 400 grams,
08:54 which is still much more expensive,
08:57 and that's what the bakers are hoping for
09:00 to be able to improve their profits at the end of the year.
09:04 There's nothing to say about that,
09:06 it's up to us to choose.
09:07 Now, in summary of all this,
09:08 if you like to eat, if you have no problem,
09:11 no weight, no triglycerides, no cholesterol, no diabetes,
09:15 honestly, please,
09:16 baguette is our product in France.
09:18 It's good, it's tasty,
09:19 you just need a good baker.
09:21 If you want a healthy bread,
09:23 you have the choice to take two products,
09:25 three products, sorry,
09:26 the traditional shortbread,
09:27 the multi-grain bread,
09:29 and the grain bread.
09:31 In fact, it's a grain bread,
09:32 especially with rye bread or that,
09:33 but rather that one.
09:34 These three healthy breads,
09:36 it's up to you to choose
09:37 if you think you need to do that.
09:39 On the other hand, if you are a big bread consumer,
09:41 you should take a bread
09:43 for which you won't have too much appetite,
09:45 because otherwise you will eat a lot.
09:47 That's what I wanted to tell you,
09:48 and I would end by saying that a good diet
09:50 is a diet where you don't forbid anything.
09:51 It's very important to say that.
09:53 So bread is one of the cereal products.
09:55 We need it in our diet,
09:58 so you have to take it,
09:58 but you have to moderate your rations.
10:00 That's it, friends, I've finished this video.
10:02 You like, you share, you subscribe,
10:05 you comment,
10:06 you suggest other videos,
10:08 and I'll see you soon, friends!
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