THE RIGHT QUESTION: Croissants, pain or chocolate, various tartlets… How many people can we entertain during the week so as not to harm our health? Dietitian nutritionist responds.
Who isn’t tempted to head to the bakery on a Sunday morning to enjoy a croissant or pain au chocolat? Some will take the opportunity to buy some pastries for a snack. And will even repeat the experiment several times during the week. However, when consumed in excess, these products, especially those high in sugars and saturated fatty acids, risk throwing our diets out of balance and harming our health and weight. To protect against this, eat pastries and pastries as often as you can while still enjoying yourself.
Sugars and saturated fatty acids
“If we eat them occasionally, that is, once or twice a week, pastries and baked goods will not affect our nutritional balance, our health and weight,” says nutritionist Megan Hudiard. (1). On the other hand, these foods may not be part of our daily eating habits.
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First, because they are, surprisingly, extremely sweet. For example, pain or chocolate is equivalent to about 7.5 grams of sugar, and lemon tart contains 15 grams, the specialist reports. We remind you that the World Health Organization (WHO) recommends consuming no more than 50 grams of added sugar per day. “Too much sugar increases the risk of dental caries, overweight, obesity, type 2 diabetes and cardiovascular disease,” warns Megan Hudiard.
These baked goods are also rich in saturated fatty acids. “In case of excessive consumption, they stimulate the accumulation of cholesterol in the arteries and increase the risk of cardiovascular diseases,” emphasizes the dietitian nutritionist.
Sodium
Pastries and pastries are also quite salty. Dark or chocolate contains between 0.50 grams and 0.60 grams of salt, which already covers a tenth of the WHO daily recommendations (5 grams per day). And lemon tart contains 0.20 grams.
“Excess salt consumption is now recognized by ANSES (National Agency for Food, Environmental and Occupational Safety) as a risk factor for high blood pressure and therefore cardiovascular disease,” warns Megan Hudyard.
Poor in nutrients
Not forgetting that “those foods provide very few vitamins and minerals,” continues the nutritionist. “Except for a few B vitamins provided by flour, provitamin A in butter and several minerals associated with sodium availability.”
The more we restrict ourselves from a food, the more likely we are to eat it compulsively, sometimes in larger quantities.
Mégane Heudiard, dietician, nutritionist
By regularly consuming these delicacies, we risk feeling full and therefore turn less to other foods that are a source of nutrients and vitamins.
A source of pleasure
Despite everything, it is better not to limit yourself when you want to enjoy a chocolate eclair or a butter croissant. “These foods are a source of pleasure that is necessary to regulate eating behavior because they allow for ‘sensory satiety,'” argues Megan Hudiard. Obviously, when we eat the pastry we want, our taste buds will naturally be satisfied. Then we will no longer feel the need to overeat.
Conversely, if you eat an apple in hopes of avoiding pain or chocolate, you risk snacking while you’re still hungry. So, it makes no sense to be disappointed, especially when you know that “the more you forbid yourself a food, the more likely you are to eat it compulsively and sometimes in larger quantities,” warns the nutritionist.
(1) Mégane Heudiard has an Instagram account with the nickname @dieteticienne.gourmande.
Source: Le Figaro
