CHOLESTEROL, DIABETES OR HYPERTENSION: TO EACH HIS OWN LABELS!

Cholesterol, diabetes, high blood pressure? Industrial products which are multiplying at great speed often contain numerous foes. How to make the right choice before the rays? Learn to read labels and identify your true friends?Boost.

"How not to be fooled face attractive supermarket shelves, how to resist all the temptations?"

These questions is a nutritionist who asks. Indeed, for Dr. Jean-Michel Cohen, one must put consumers before its own responsibilities, to make him understand he must learn to feed themselves, to know what he puts into his cart, sort of the right products worse. In short, drink in his belly certainly, but also with his head. At the supermarket, do not take on any product without discernment.Learn to read labels, understand the composition of food items for a priori equivalent may contain some saturated fats bad for your cholesterol, your diabetes or high blood pressure.

You have cholesterol?

Your program 
Eat less fat, look fat content of the product and if possible stay below 10-15%, lower saturated fats, limit dietary cholesterol and raise beneficial unsaturated fatty acids.

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Fruits and vegetables, grain products but attention to sauces for ready meals.
Yogurt: It is not easy to find a yogurt semi-skimmed milk, not too greasy.Danone yoghurt nature contains 1.2 g fat, plain yoghurt contains 1.4 g Auchan, while the yogurt skimmed milk contains 3.6 to 3.9 grams of fat!
Cream caramel, which are relatively low in fat, like some lighter creamy chocolate taste original. The blanks are often interesting.
Kitchens "Wok continental" Picard and Findus, poor energy and nutrient intakes with extremely interesting.
Ketchup, which in fact is very thin and mainly consists of carbohydrates. Cooked, it contains the active lycopene, an antioxidant that has protective properties against cancer of the prostate. But there is ketchup and catsup. Preferably, the tomato ketchup "I" and the organic ketchup Carrefour, very low calorie (66 kcal).
Smoked wild salmon, less fat than farmed salmon.
The new deli with turkey, chicken and chicken (20% protein and fat free).
Bridelight 25%, 25% Elle and Vire, Ilo St. Hubert Proactive Fruit and gold, to fight against high cholesterol.
Rapeseed oil (containing 10% fatty acids of omega 3)

Attention
With pine nuts, with 70% fat, do not abuse it?
At the mayonnaise! This mixture of oil, eggs and mustard is more than 700 kilocalories per 100 grams! Here, few outside the reasonable solution? As for the lighter, if only to eat twice?
The mackerel fillets with mustard of Carrefour (21% fat)
Lustucru pike dumplings, 250 g kilocalories/100
In "Greek-style yogurt, too greasy, with nearly 7 grams of fat per 100 g.
Amora ketchup.

You have diabetes?

Too much meat and animal fats, sugars, not enough food rich in complex carbohydrates slowly assimilated, whose consumption is however recommended by nutritionists all, whether cereals, pulses, starchy ...

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Legumes, starchy foods.
Entrées vacuum: tagliatelle dill sauce salmon and baby vegetables (Mary), with 3.1 g fat and 12.5% of glucides/100 g, soy steak, Indian (Sojasun), with 8 g lipid and 3.3% glucides/100 g Mini skewers marinated turkey recipe barbecue (Master Chef) with 5.3 g fat, 2 g carbohydrates and 22.3 g protéines/100g.

Attention
Cereal for breakfast, they have higher rates of fat from one to three depending on the brand.
Yogurt granny has a sweet high carbohydrate and made with whole milk, it is very calorie-in-class products (127 kcal).
Some tuna canned foods may contain added sugar and a quantity of tuna small.
For pizza, the caloric value increased from 170 to 340 kilocalories depending on the brand.

You have high blood pressure?

Your hunt is salt, which is hidden in all the dishes and canned industry, and that strengthens the taste of food. Thus, there are 3 mg of sodium per 100 g in fresh green beans, then there are 262 mg/100 g in fresh beans canned.

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Yellowfin tuna less fat than white tuna.
The spicy chicken and vegetable pizza (Picard), Pizza ham and cheese (Picard), unsweetened
The frozen entrees: fish pre-baked pie (Picard), Paella seafood / chicken, "Side Table" (Leclerc), couscous chicken Maggi, the Supreme of Chicken with Asparagus (Knorr), veal osso bucco / tagliatelle (Picard), fish Provençal (Casino) with 1% fat and 9.5% protein, fish sauce, shrimp (Auchan), with 11% protein and 2% fat.

Attention
Salt is added to the salmon from home and Casino in burgers Alaska pollock fillet "ocean fishing. "It is in shrimps (shrimps from" Nossi Bé, "those" Royal Arctic "), in the tails of shrimp" Silversea "we found that the more salt," said Dr Jean-Michel Cohen.
For potted fish, almost all added salt.
Tarama, the content can be close to 600 kilocalories kilocaries/100 g.
Cafes that have added salt, such as Grandma's milk, the Viennese Nescafe, Nescafe Cappuccino with or without caffeine.

The labels under the microscope

Will this food help you achieve your goals? Fat, salt or sugar to outweigh other nutrients? In addition to the traditional carbohydrate, fat, protein, fiber, the label can also learn about the starch content of the product (in g), polyols (in g), monounsaturated fatty acids (g) polyunsaturated fatty acids (g), cholesterol (mg) as well as vitamins and minerals, if present in an amount of at least 15% of the recommended daily allowance (RDA). Other nutrients may appear on the packaging if they were accredited by the administration (eg taurine, omega 3).

The ratio of protein to lipid

Watch that the levels of lipids and proteins are proportional. A food with relatively abundant in fat and rich in protein is useful to the organization. "For pizzas, casseroles, use the P on L, or Protein on Fat. When it drops below 1, the product is too high fat for its protein content. Avoid. When the ratio exceeds 1, the product seems to be a good balance point, which should not prevent you from reading the total number of lipids.

Addition to AGT

The industrial hydrogenation of oils and margarines leading to the formation of trans fatty acids, found naturally in the fat of meat from ruminants in their milk.These TMAs are located in all products made with hydrogenated fats or margarine. However, our body recognizes the chemical structure of AGT and tries to use it the same way he uses the good fatty acids. But trans fats, trans instead of fluid, are rigid and form clumps when they come together. Result, the architecture of our cell membranes are disrupted. A diet high in trans fats contribute an increase in blood cholesterol. In France, where nutrition labeling is voluntary, it is now possible to find margarines with less than 1% trans fatty acids. By cons, regarding the pastries and cakes, it is not easy to know the quantities, especially when purchased from a pastry chef. Their proportions in these products are generally high. WHO recommends consumption of trans fats daily not exceeding 1% of total daily energy intake and the scientific community agrees that we eat less of TFA other than those naturally present in animal products, the better it is to our health.