Votre panier est vide
Contributed by Christina Iaboni
MHSc, Registered Dietitian
www.cucinadichristina.com
L'avoine est un grain entier et on l'utilise depuis déjà bien longtemps pour préparer un déjeuner des plus santé : le gruau! Toutefois, saviez-vous que l'avoine non-cuite renferme de plus grandes quantités de ce que l'on nomme l'amidon résistant? Ce type d'amidon fait de plus en plus parler de lui car il offre de multiples bienfaits. Voici donc tout ce que vous devez savoir sur l'amidon résistant et les manières de l'incorporer à votre alimentation.
L'amidon est l'une des principales sources de glucides dans notre alimentation et on le retrouve dans des aliments à base de plante comme les pommes de terres, les fèves et les grains. L'amidon résistant, lui, est considéré comme un type de fibre et est, comme son nom l'indique, un amidon qui est résistant à la digestion. Celui-ci ne peut pas être digéré dans l'intestin grêle et est fermenté dans le gros intestin. Lorsque l'amidon résistant est fermenté, il devient un prébiotique : en nourrissant les bonnes bactéries de notre intestin, il permet de maintenir une flore intestinale équilibrée. Le processus de fermentation permet aussi de produire des acides gras à courte chaîne qui sont très bénéfiques pour les cellules de notre colon ainsi que pour la santé intestinale (1). D'ailleurs, de plus en plus d'études démontrent qu'un intestin en santé serait l'un des facteurs clés pour une bonne santé physique ET mentale.(2)
D'autres bienfaits connu de l'amidon résistant incluent aussi (3) :
En plus des flocons d'avoine non-cuits, d'autres grains entiers comme l'orge, les fèves, les lentilles ainsi que les graines ont aussi une teneur élevée en amidon résistant. La quantité d'amidon résistant présent dans certains aliments peut toutefois changer selon la manière dont on cuisine ceux-ci. Par exemple, les pâtes, le riz et les pommes de terre en contiendront davantage si on les refroidit après leur cuisson, contrairement à si on les mange lorsqu'ils sont encore chauds. Toutefois, si l'on réchauffe des restants, la teneur en amidon résistant demeure inchangée. Les bananes vertes sont également riches en ce type d'amidon. En effet, les bananes deviennent plus digestibles en mûrissant. (3) Si vous vous sentez créatifs, vous pouvez même essayer la farine de banane verte, que l'on retrouve dans des épiceries santé ou en ligne. Ajoutez-en à votre smoothie ou à votre gruau, mais soyez vigilants : si vous l'utilisez pour la cuisson, l'amidon résistant va disparaître en raison de la température! Aussi, plusieurs aliments riches en amidon résistant sont aussi riches en fibre. Si vous incorporez ce dernier à votre alimentation, assurez-vous de le faire progressivement et de boire beaucoup d'eau pour éviter tout inconfort digestif.
Comme vous l'aviez peut-être deviné, nos Gruau Frigo sont une manière facile et délicieuse d'ajouter l'amidon résistant à votre alimentation. De plus, ceux-ci procurent aussi les bienfaits des fibres, des protéines et de certaines vitamines et minéraux essentiels (comme le fer, le magnésium et le phosphore). Le lait et la grande variété de garnitures que vous pouvez ajouter à votre Gruau Frigo comme les fruits ou les noix permettent aussi d'augmenter la valeur nutritionnelle de votre déjeuner.
Alors, qu'attendez-vous? Dégustez-en un aujourd'hui pour déjeuner ou pour une délicieuse collation!
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Les commentaires sont approuvés avant leur publication.
Eric Jones
mai 30, 2021
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What for?
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It’s clear you took building a website seriously and made a real investment of time and resources into making it top quality.
There is, however, a catch… more accurately, a question…
So when someone like me happens to find your site – maybe at the top of the search results (nice job BTW) or just through a random link, how do you know?
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