Health: which salad in my basket?
Salad: diet, but not only! The salad consists of 95% water and has only 15Kcal / 100g. It’s hard to find an easier food! But to please us without being weighed on the scales is not her only asset. It also gives us …
– A great wealth in fiber: essential to ensure good digestion, to detoxify the body, to nourish the microbiota well (and to prevent the spread of pathogenic bacteria), to slow down the glycemic load and to bring about satiety quickly.
– A wealth of vitamins and minerals: in particular vitamin B9 (folic acid), essential for cell renewal, cardiovascular protection, mood and memory disorders; and vitamin C needed for immune protection. On the mineral side, it is mainly home to calcium and iron.
– A good supply of antioxidants: in particular carotenoids and more specifically lutein and zeaxanthin, essential for eye health. But also phenolic compounds against cancer.
Every season has its own salad!
There are 2000 types of salads in the world, about 250 in France. To better enjoy their benefits, it is certainly ideal to enjoy them in the right season. PNNS * reminds us that three large families allow us to change pleasures throughout the year:
– Chicory, from October to February: escarole, curly red or green, chicory or chicory … appreciated for their light bitterness
– Lettuce, from May to September: sucrose, mulberry, iceberg, batavia, oak leaves, romaine … These are the most consumed
– Small salads, from October to April: lamb lettuce, watermelon, arugula, purslane, dandelion, sorrel, baby spinach, mesclun …
Not all salads are created equal …
Either way, salad should be included with every meal. But in addition to seasonality, here’s what you need to know to make your market better:
– Less interesting: iceberg. This type of very white lettuce found in commercial sandwiches is less nutritious. For example, it contains 10 times less carotenoids than curls.
– The best: All salads are good to eat. But some are higher in antioxidants (red or green curly), richer in calcium (romaine) or richer in vitamin C (lamb lettuce). Hence the interest of cheating different varieties. Note that small salads are especially rich in good nutrients from all sides.
– Those who are subject to precautions: small salads. Packed with benefits, they can sometimes be irritating to sensitive intestines especially in Fodmaps and cause bloating. In this family it is better to avoid dandelion (king of detox) and prefer lamb lettuce, which is much softer and better tolerated.
How to properly eat your salad
To make us feel good on the inside, a salad should be beautiful on the outside: no yellowed or dried leaves, but strong and well-colored, a sign of the presence of long-lasting antioxidant pigments. Then it remains for him:
– Wash well: Undress and let it soak for a few minutes in cold water with white vinegar. This is to remove possible traces of microbes and pesticides. Same for the salad in a bag (practical, but not too ecological) to eliminate traces of chlorine.
– Hold on well: Wipe the leaves well, place in a cold bowl protected with cling film.
– Wind it well: lipids allow a better assimilation of nutrients. It is therefore not necessary to stop the oil from the vinegrette. But choose well: rapeseed oil (rich in omega-3) or olive oil (vitamin E) instead of peanut or sunflower oil, rich in omega-6 already very much present in the rest of the diet. But beware, whatever its nature, 1 tablespoon oil = 90Kcal, so no abuse!
– Enjoy: preferably as a start because the salad then lowers the glycemic load of the meal you are going to follow. And its satiating effect due to its high fiber content, avoids overeating.
owing to Dr. Pierre Nys, endocrinologist-nutritionist, author of “New Anti-Diabetes GI Diet”, ed. Leduc.s. And PNNS recommendations * (www.mangerbouger.fr)