THE TRUTH ABOUT STARCHES
THE TRUTH ABOUT STARCHES
Do you want to lose weight Exit the famous 3 Ps! No bread, no pasta, no potato This speech is familiar (and in all honesty, very depressing) to you. It is unfortunately part of popular belief, the result of misinformation. A recommendation that any nutritionist is quick to deny or at least qualify!er!
You allow us to set the record straight?
Starchy foods should occupy a prominent place in the diet, along with vegetables, fruits and sources of protein. Their importance is such that we must always reserve a place for them on the balanced plate. Yes, yes, you read correctly, always! Whether our goal is weight loss or not.
Photo from Canada's Food Guide
You see, starches are present in the meal, but they respect a certain proportion: they occupy 25% of the plate. A frequent problem is that, very often, starches occupy 50% (eg fried rice recipe) or even almost 100% (eg pesto pasta recipe) of the latter. Ah! Here is an important nuance, the quantity! Not to mention the frequency. Everything is in moderation.
Let's discuss the quality of starches as well. Of course, some starchy foods are more filling and nutritious than others. We seek to consume those that are high in fiber and protein more often. What are they are whole grain cereal products as well as pseudo-cereals such as quinoa, buckwheat and amaranth. As for breads, crackers, pastas, tortillas, muffins and cereals, all of these foods are available in whole grain versions. Be careful not to confuse it with the multigrain claim, which simply means that flours from different cereals have been used. This statement does not guarantee that the cereals used are whole. Look for the whole grain claim or check the ingredient list for the whole word. It is with this vision of offering nutritious cereals that we created whole grain rolled oats, the first ingredient of our granolas and müesli.müesli.
Rest assured, the balanced plate displayed above is not a plate you should follow to perfection, at every meal, every day. In fact, it is a guide for the majority of your meals. For example, if I want sushi on Friday night, a meal that contains several servings of starchy foods, but few vegetables, is that okay? Absolutely! It's all about frequency! This is an occasional meal that can fit into your menu..
Do not be afraid of starches and carbohydrates. Did you know that in a balanced diet, carbohydrates should represent between 45 and 65% of our energy intake Starches are an important source of carbohydrates, but also of fiber, protein, vitamins and essential minerals . Oh, and I would add a pleasure to be tasted!!
Want to start a process to eat better?
Call us at (514) 761-5456. A nutritionist from our team will be happy to guide you towards achieving your goals!
See all my products
@Linda : Les tarifs sont variables. La première consultation est l’évaluation nutritionnelle, le rendez-vous étant plus long, c’est un peu plus dispendieux que les suivis ensuite. Appelez-nous en boutique pour obtenir plus d’informations!
Bonjour quel sont les tarifs avec une nutritioniste? et c tu isabelle huot a qui l’on parle?
@Danielle : L’assiette du Guide alimentaire canadien recommande 1/4 de la proportion en grains entiers, 1/4 en protéines et 1/2 en fruits et légumes. Pour les protéines, les besoins varient selon plusieurs facteurs (environ 0,8 g / kg de poids)
Est-ce vrai que dans notre alimentation il doit y avoir moins de glucides que de protéines ?
@Denise : C’est très variable, la première heure de consultation pour l’évaluation nutritionnelle est un peu plus dispendieuse que les suivis d’une trentaine de minutes. Appelez-nous pour plus d’informations! :)