00:00Eat nuts, take hazelnuts,
00:02and don't forget to take almonds,
00:04it will cut your appetite.
00:06Welcome to the Jean-Michel Cohen channel,
00:08the channel where we only talk about nutrition
00:10and where we never tell you about salads.
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00:20It's a real fashion phenomenon.
00:22For some time now,
00:24a lot of people have started eating
00:26almonds for breakfast,
00:28hazelnuts,
00:30oleagins, rich in protein,
00:32and at the same time, rich in good fat,
00:34and I would add a third one,
00:36which contains enough fiber.
00:38My opinion on this is that
00:40we started with peanuts.
00:42Why? Because I want
00:44to give a product benefits,
00:46but we have two things to know.
00:48First, what real benefits
00:50it brings, and secondly,
00:52how much you need to take
00:54to get this benefit.
00:56If you read the scientific literature,
00:58which I do from time to time,
01:00you will read that if you eat nuts,
01:02it will maybe regulate your diabetes,
01:04or maybe it will lower
01:06your blood pressure.
01:08If you eat almonds,
01:10maybe it will be the same thing,
01:12but you would have to do more.
01:14In short, we always find a lot of things,
01:16except that when I look at these articles,
01:18for example, I just looked at one
01:20on the consumption of nuts,
01:22and in fact, the amount you had to take
01:24was 1 ounce and a half,
01:26it was in English,
01:28which corresponds to 45 grams.
01:30When you eat 45 grams
01:32of a product like nuts,
01:34I have the table in front of me,
01:36nuts are 640 calories per 100 grams,
01:38you have consumed the equivalent
01:40of roughly 300 calories.
01:42Is 300 calories nothing? No.
01:44When we talk about cholesterol,
01:46I keep telling you,
01:48you can eat eggs with cholesterol,
01:50it's not a big deal,
01:52because cholesterol is produced by your body
01:54and 25% by food,
01:56because we are able to make cholesterol,
01:58we are able to make fats,
02:00and even to sometimes turn them into sugar,
02:02only from
02:04the food we eat.
02:06So when you increase a caloric ratio
02:08of 300 calories,
02:10finally you increase it compared to what you ate before,
02:12so it's an additional mass of energy,
02:14it's not impossible for it to end up
02:16in a transformation in the form of cholesterol.
02:18That's the thing.
02:20That's why I say that,
02:22I don't know why it's done,
02:24but there is a kind of madness
02:26that makes people imagine
02:28that when a product is given benefits,
02:30that it would be enough to eat it
02:32without knowing the quantity,
02:34to have a lot of things happening.
02:36Well, no, it doesn't happen like that.
02:38The body is a very complex machine,
02:40and I repeat, I'm not against eating them,
02:42a good interdiary diet,
02:44a good interdiary diet,
02:46but forcing yourself to eat them, why?
02:48If you eat oleaginous foods,
02:50you have oil,
02:52so these are fatty products.
02:54If you eat oleaginous foods,
02:56instead of eating chocolate
02:58at 4 p.m.,
03:00you will be less hungry.
03:02OK?
03:04Do you want to explain the difference?
03:06Chocolate has 540 calories and 100 grams,
03:08oleaginous foods have fat,
03:10and if I take 50 grams of oleaginous foods,
03:12I have 300 calories,
03:14and if I take 50 grams of chocolate,
03:16I have 250 to 270 calories,
03:18it's not too different.
03:20So you have to explain to me
03:22this kind of thing.
03:24Who is at the origin of this movement?
03:26Is it a dedication of scientific artists?
03:28Are there some influencers
03:30who put this in people's heads?
03:32But hey, I don't know.
03:34In any case, what I advise you,
03:36these are the products.
03:38Fat, stay moderate,
03:40you can take it, but with moderation,
03:42and probably not every day.
03:44For example, hazelnuts, cashew nuts,
03:46you count that it's the maximum 670 calories
03:48for almonds,
03:50the minimum 610 calories for cashew nuts.
03:52You see, so we're going to turn,
03:54roughly, on average, for these products,
03:56to 650 calories for 100 grams.
03:58It's not nothing, it's not nothing.
04:00For example, butter,
04:02it's 720 calories for 100 grams.
04:04So here we are at 650,
04:06so it's the equivalent of butter,
04:08it's not far from butter.
04:10Then when you look at flax seeds and chia seeds,
04:12which are a little less rich than flax seeds,
04:14it's 380 grams and 450 for flax seeds.
04:18Well, okay, but it's for 100 grams,
04:20every time I tell you.
04:22So I took the scale next to it
04:24so we can discuss it together.
04:26And peanuts, which I put last,
04:28because yes, people don't eat peanuts,
04:30but they eat almonds,
04:32I put them last, it was 620 calories.
04:34How much is a handful of almonds?
04:36That's why I took the scale next to it,
04:38I take a good handful anyway.
04:40I counted 3, 5, 7, 9,
04:4211, 13, 15,
04:4417, 19 and 20.
04:46So roughly,
04:48it represents 20 almonds,
04:50it's 30 grams,
04:52it's 670 calories for 100 grams,
04:54it's 200 calories.
04:56200 calories is the equivalent of 80 grams of bread.
04:58It's a caloric equivalent,
05:00it's not, it's mostly fats.
05:02The number 1 in fat was
05:04the nuts, with 62.5 grams
05:06of fat for 100 grams.
05:08Then you had the hazelnuts
05:10with 61.2 grams,
05:12and the third was
05:14the 50.6 grams of almonds.
05:16And you see, compared to that,
05:18peanuts were slightly less fatty,
05:20chia seeds were less fatty,
05:22flax seeds were the same,
05:24cashew nuts were a little less fatty.
05:26The carbohydrates, where there was the most sugar,
05:28were in the cashew nuts with 27 grams for 100 grams.
05:30Then it was the hazelnuts with 17 grams
05:32and the peanuts with 16 grams.
05:34In fact, carbohydrates are not very important
05:36because they are low-sugar,
05:38but I gave them to you.
05:40The most interesting were the proteins.
05:42Interestingly enough, it was in the peanuts
05:44that I had the most protein,
05:46number 1 with 26 grams.
05:48Then number 2 was the almonds
05:50with 21 grams, and number 3
05:52were the chia seeds.
05:54Fibers are really interesting.
05:56Number 1 was the chia seeds,
05:5835 grams for 100 grams,
06:00so this reputation is justified.
06:02Then it was the flax seeds,
06:04as you can see, it was not the hazelnuts,
06:06the nuts and the almonds,
06:08and then finally it was the almonds.
06:10Then I looked at the monounsaturated fatty acids.
06:12Interestingly enough, the best was the hazelnuts,
06:14behind it was the almonds,
06:16and then in 3 it was the cashew nuts.
06:18The monounsaturated ones are the most interesting
06:20because they are the ones that really fight cholesterol.
06:22And then I looked at the polyunsaturated fatty acids
06:24which are still good fatty acids.
06:26There it was a little different.
06:28The first was the nuts,
06:30the second was the flax seeds,
06:32and then the worst was the peanuts.
06:38Then I did a little exercise,
06:40I said to myself, it's as if I added the scores,
06:42which is the best product.
06:44If I look at all these products,
06:46I recognize that the best product
06:48was the almonds,
06:50behind it was the hazelnuts,
06:52then it was the nuts,
06:54and then I would put in a separate category
06:56chia seeds, which were not bad products.
06:58So what I wanted to explain to you
07:00is that we give and attribute virtues
07:02to these products,
07:04which makes people eat them
07:06in a disorganized way,
07:08saying to themselves,
07:10well, since it's a good product,
07:12I can eat anything.
07:14In reality, it's not true.
07:16You have to observe quantities.
07:18You have to know that when you take oleagins,
07:20that you add that to your energy ratio
07:22of the day.
07:24I managed that the right ratio
07:26for this type of product
07:28is largely enough.
07:30We saw that there were 30 almonds for 30 grams,
07:3220 almonds for 30 grams.
07:34So in my opinion,
07:36if you take 10 almonds,
07:38it is largely enough in one day,
07:40and maybe it will replace some fat.
07:42That's what I had to tell you.
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