00:00 Hi friends, it's a bit complicated right now,
00:02 there is a loss of purchasing power and some of us have decided to stop
00:07 meat or fish to save money.
00:10 Welcome to the Jean-Michel Cohen channel,
00:11 the channel where we only talk about nutrition and where we don't take you for potatoes.
00:15 Masterclass, personalized menu, individualized dietary follow-up,
00:21 visit the website doctor.jeanmichelcohen.fr
00:26 Before, it was really fundamental to eat meat, fish.
00:30 The main reason was the consumption of protein.
00:33 And then, in fact, over the years, we realized that we had consumed more and more protein.
00:38 And we even recommended, lately, to eat less protein
00:41 and therefore to reduce some proteins.
00:43 We didn't touch the fish, but we touched the meat.
00:46 The last figures we had regarding meat, it was an average increase of 15%.
00:51 So there is no criticism in there.
00:52 I suppose that the farmers, the butcher, the whole chain of meat production is responsible.
00:57 There are some people who are not perfectly correct.
01:02 But in general, meat has increased by 15%.
01:04 And so the temptation is very strong,
01:06 since food is bought at the same number of grams of protein,
01:09 to go and throw away products like meat or fish, which have become too expensive,
01:12 and to ask ourselves the question, how can we replace them?
01:14 Do we lose something when we reduce these products?
01:17 For me, meat has always been a rather poor product.
01:21 I will explain myself on this.
01:22 It was an argument that favors vegetarians and vegetarians.
01:26 But I said it simply because if I look at the composition of meat,
01:30 the main elements of composition are proteins.
01:33 It is true that it is a complete protein.
01:34 And iron, the iron is minic,
01:36 that is, the one that really comes from the blood of the beast.
01:40 So it has an absorption capacity, in our case, our body has an absorption capacity
01:44 that is much better for iron and minic
01:46 than for iron, which we will find, for example, in legumes.
01:49 The opposite argument is that meat, first,
01:51 is a protein content that is still quite rich.
01:53 We roughly count from 18 to 25% of protein for a piece of meat,
01:58 depending on whether it is more or less fat.
02:00 So that means it goes very fast in terms of protein consumption.
02:03 And the second thing is that meat is accompanied by fat,
02:06 and in particular animal-type fats, which are not very good for health.
02:10 So it's not really a fundamental health product.
02:14 So before, maybe in previous centuries, it was important to have protein,
02:17 but today it is not so important.
02:19 And iron, well, it is true that it is of good quality,
02:22 but we can still find it elsewhere.
02:24 Then, in terms of vitamins, minerals, oligoelements,
02:27 it's not very interesting.
02:29 The most important vitamin is vitamin B,
02:32 the rest are really traces of not much.
02:35 Minerals are traces of not much,
02:36 oligoelements are traces, except iron,
02:39 they are traces of not much.
02:40 So meat, it really has to be considered as a protein provider.
02:43 I'm not talking about those who like meat.
02:46 These are nutritional recommendations.
02:48 So it's a product that is not fundamental for good food health,
02:53 well, for good health in general, and in our diet.
02:56 Fish is more interesting, but fish, the same,
02:59 has increased terribly, like all seafood.
03:02 That means that the increases are between 10 and 30%,
03:05 depending on where you buy it.
03:07 It's still a more interesting product.
03:09 First, it's rich in protein, really very rich in protein,
03:12 between 20 and 25 grams of protein per 100 grams.
03:14 Secondly, it contains iodine,
03:16 a large part of the French population is deficient in iodine,
03:20 and you know, iodine is the product that is useful for our thyroid
03:24 and that allows the body to function.
03:26 So it's an interesting product.
03:28 It contains phosphorus, it contains lots of minerals,
03:30 and it contains, when it's fatty fish,
03:32 vitamin D and vitamin E.
03:34 So fish is an interesting product.
03:36 Can we live without eating fish meat?
03:38 The answer right away, yes.
03:40 Why?
03:40 Because we have two problems.
03:42 One is to find a substitute for protein,
03:46 and secondly, it's to find vitamins and minerals,
03:50 when there are a few, that you could find in other foods.
03:52 First of all, regarding proteins,
03:55 I know that cheese has increased,
03:56 but it's true that proteins can be found in dairy products.
03:59 Dairy products on average contain 10 to 12% protein.
04:04 There are variations in dairy products,
04:07 but it could be yoghurts, milk, if you tolerate it,
04:13 cheese, even if cheese has become a bit expensive.
04:16 It could also be eggs.
04:18 So eggs are really an interesting product,
04:20 because if you replace fish meat with eggs,
04:23 it's not expensive.
04:24 Secondly, the composition of the egg is a great product.
04:27 It's a product with a very good quality protein,
04:30 it's albumin.
04:31 Don't think it goes straight into the blood,
04:33 it doesn't make the albumin go up in the blood,
04:36 it's degraded in the form of amino acids.
04:37 And secondly, the yolk of the egg is a product that is rich in fat,
04:41 and rich in vitamin A, vitamin D, and sometimes in vitamin E.
04:45 So eggs are a very interesting product.
04:47 You could live on eggs only.
04:49 In fact, look, in Asian countries,
04:51 there is a low consumption of these products,
04:53 which are expensive, except for chicken,
04:56 but eggs are always present.
04:58 Finally, we must not forget that vegetables bring us,
05:03 like cereal products, like legumes,
05:06 also minerals and vitamins.
05:09 So it's not negligible.
05:10 You see, just a little example, we're talking about fat,
05:12 mash, mash is a product that contains omega-3s.
05:16 When I take potatoes, I take vitamin C.
05:19 But proteins are also found in other foods.
05:22 So we find them in vegetables,
05:25 but we also find them in products and cereals.
05:28 That is to say that there is always a little bit of protein in vegetables,
05:30 there is always a little bit of protein in potatoes.
05:33 Which explains why, for example, vegetarians,
05:36 there is no problem if they eat cheap cheese,
05:40 cheap milk, because milk is cheap,
05:42 cheap eggs, we have no problem.
05:44 They have the proteins they want.
05:46 Maybe a small exception for women,
05:48 for whom it will be necessary to supplement a little with legumes
05:51 to have a little iron,
05:53 but vegetarians have no problem.
05:55 More complicated for vegetarians,
05:57 because for vegetarians, the problem is that they lack,
06:00 in vegetables, amino acids called essential amino acids,
06:03 which are lysine, methionine, phenylalanine,
06:06 tryptophan, threonine, valine, leucine, etc.
06:09 Essential amino acids are those that we are not able to make
06:14 even from other essential amino acids.
06:16 For vegetarians, they are asked to cross legumes,
06:18 that is, beans, chickpeas, beans, lentils,
06:22 with cereal products such as pasta, rice, semolina, potato,
06:25 and there we manage to combine a product that will contain proteins.
06:29 So I can get proteins without eating meat or fish.
06:34 I'm just going to take products that are cheaper,
06:36 which I just told you, potatoes are not too expensive,
06:40 beans and lentils are not too expensive yet,
06:42 so it allows you to have proteins.
06:43 For vegetarians and those who love fish, it's a bit complicated,
06:46 but in any case, it will save money.
06:48 Then, to find iron,
06:50 I can find iron in legumes,
06:53 and I can find it in eggs.
06:55 So that means that if I don't want to eat meat and fish,
06:58 I'm going to take, if I'm not a vegetarian,
07:01 I'm going to take eggs and dairy products.
07:04 I'm going to add another protein of good quality,
07:07 like legumes and cereal products,
07:11 so I'll have a lot of protein in the end.
07:12 And since eggs contain a lot of vitamins,
07:14 and since I crossed beans, beans, and cereal products,
07:18 I have enough vitamins and minerals,
07:21 if I eat a few more fruits or vegetables,
07:24 it's good, it's a settled deal.
07:26 Now, if I'm a vegetarian, I do exactly the same thing,
07:29 except that I'm going to have to add vitamin B12.
07:33 I would buy gels in a supermarket or pharmacy
07:36 so as not to miss the important thing in meat
07:39 or in animal products,
07:40 that is, vitamin B12,
07:42 which is really important to avoid anemia.
07:43 Now, if you want to adjust your budget,
07:45 if you have a raffle to do,
07:47 between buying 10 euros of meat or 10 euros of fish,
07:50 well, yes, I'm going to take 10 euros of fish.
07:52 Why? Because fish is a product
07:54 that is much more nutritious.
07:56 So, a little nod to vegetarians.
07:58 Health benefits, let's be clear.
08:00 I mean, meat, we have a recommendation
08:03 that has become almost international.
08:06 There are only Americans who argue a little.
08:07 We have 10, 500 grams maximum of red meat per week.
08:10 So that means that in terms of health benefits,
08:12 a diet as I have just described it to you,
08:15 it is better in terms of protein consumption,
08:17 it is better in terms of fat consumption.
08:20 Of course, if you put a ton of butter or oil,
08:23 it will change things.
08:24 And it may also be better for your gut,
08:27 because you will increase the fiber
08:29 that you will consume.
08:30 That's why, in fact, meat or fish,
08:33 you can live without it.
08:33 There are a lot of people who live without it,
08:35 and it's not a problem at all.
08:37 So, when you prioritize savings,
08:38 apart from the advice I gave you in other videos,
08:41 where I told you to buy canned products,
08:43 it's not a problem.
08:44 Don't forget that the price of fish
08:47 varies from one fish to another,
08:49 but the price varies from one fish to another,
08:50 and that afterwards it's in the way you cook
08:52 and that it changes.
08:53 There are people who don't like mackerel,
08:55 which is a cheap fish,
08:56 or sardines,
08:56 well, we cook them differently.
08:58 And so, that's also part of the tricks
09:00 to reduce the cost of your basket.
09:02 On the other hand, I am a nutritionist,
09:04 and what I wanted to tell you,
09:05 it's really one of the pillars of my behavior
09:08 in terms of nutrition,
09:09 it's the best, the best of food,
09:12 it's a food that doesn't forbid anything.
09:14 That's why I've always been considered
09:16 like the nutritionist, pleasure.
09:17 It means, yes, we can eat a little chocolate,
09:20 yes, we can drink from time to time
09:21 or eat a sweet product from time to time,
09:24 but it's the overall management
09:25 that's really important.
09:26 And that's what I'd like to make you understand.
09:28 Now, a little piece of advice,
09:29 if you're a meat lover,
09:31 there's not only lean meat to eat.
09:32 First of all, zaba is a product
09:34 of good nutritional quality
09:36 and it's a little cheaper.
09:37 The second thing is that the pieces
09:39 considered fat,
09:40 for example, like the jarré,
09:42 which are a little cheaper,
09:43 are still good pieces to eat,
09:45 and that's meat.
09:46 That's what I had to tell you, friends.
09:47 If you liked it,
09:48 like, share, subscribe.
09:50 And of course,
09:51 you can recommend it to me,
09:52 leave a comment.
09:53 And if you have any ideas,
09:54 I promise I'll make videos about them.
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