{"id":7577,"date":"2025-01-15T10:54:03","date_gmt":"2025-01-15T10:54:03","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-fasolion\/"},"modified":"2026-01-21T11:37:46","modified_gmt":"2026-01-21T11:37:46","slug":"diatrofiki-axia-fasolion","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/fr\/diatrofiki-axia-fasolion\/","title":{"rendered":"La valeur nutritionnelle des haricots"},"content":{"rendered":"\n

<\/a>Les haricots sont l\u2019un des aliments de base de la cuisine grecque<\/strong>.<\/a><\/p>\n\n\n\n

Ils appartiennent \u00e0 la cat\u00e9gorie des l\u00e9gumineuses<\/strong> et se d\u00e9clinent en plusieurs vari\u00e9t\u00e9s, qui diff\u00e8rent par leur couleur, leur taille et leur go\u00fbt.<\/p>\n\n\n\n

Parmi les types de haricots les plus populaires en Gr\u00e8ce, on trouve les haricots blancs<\/strong>, utilis\u00e9s pour la pr\u00e9paration d\u2019un plat traditionnel appr\u00e9ci\u00e9, la fasolada<\/em>, ainsi que les haricots g\u00e9ants<\/strong>, id\u00e9aux pour la pr\u00e9paration de recettes comme les gigantes plaki<\/em>, cuits au four avec des tomates et des herbes aromatiques.<\/p>\n\n\n\n

La Gr\u00e8ce compte \u00e9galement plusieurs produits b\u00e9n\u00e9ficiant d\u2019une appellation d\u2019origine prot\u00e9g\u00e9e (AOP)<\/strong>, tels que les haricots vanille de Feneos, les haricots g\u00e9ants de Presp\u00e8s-Florina et les haricots de Kato Nevrokopi, r\u00e9put\u00e9s pour leur qualit\u00e9 et leurs caract\u00e9ristiques uniques<\/strong>.<\/p>\n\n\n\n

Valeur nutritionnelle des haricots blancs<\/strong><\/strong><\/td>par portion : <\/strong><\/strong> 1 tasse de haricots cuisin\u00e9s (179 g)1<\/sup><\/strong><\/sup><\/td>AJR par portion2<\/sup><\/strong><\/strong><\/td><\/tr>
Calories (Kcal)<\/strong><\/strong><\/td>249,0<\/td>12,4%<\/td><\/tr>
Mat. grasses (g)<\/strong><\/strong><\/td>0,6<\/td>0,9%<\/td><\/tr>
Acides gras satur\u00e9s (g)<\/strong><\/strong><\/td>0,2<\/td>0,8%<\/td><\/tr>
Glucides (g)<\/strong><\/strong><\/td>44,9<\/td>16,3%<\/td><\/tr>
Fibres alimentaires (g)<\/strong><\/strong><\/td>11,3<\/td>40,3%<\/td><\/tr>
Sucres (g)<\/strong><\/strong><\/td>0,6<\/td>0,6%<\/td><\/tr>
Prot\u00e9ines (g) <\/strong><\/strong><\/td>17,4<\/td>34,7%<\/td><\/tr>
Cholest\u00e9rol (mg)<\/strong><\/strong><\/td>0,0<\/td>0,0%<\/td><\/tr>
Sel (g)<\/strong><\/strong><\/td>0,02<\/td>0,0%<\/td><\/tr>
1<\/sup> Les valeurs nutritionnelles r\u00e9f\u00e8rent \u00e0 la base de donn\u00e9es du minist\u00e8re de l’Agriculture des \u00c9tats-Unis (US Department of Agriculture, USDA).[1]<\/strong><\/a><\/sup> 2<\/sup> Le pourcentage d\u2019apport quotidien recommand\u00e9 (% AJR) indique dans quelle mesure chaque nutriment contenu dans une portion d\u2019un aliment contribue \u00e0 l\u2019apport journalier total. Le calcul est effectu\u00e9 en fonction des valeurs de r\u00e9f\u00e9rence journali\u00e8res (Daily Values) \u00e9tablies par la Food and Drug Administration (FDA) des \u00c9tats-Unis, en prenant comme r\u00e9f\u00e9rence un apport de 2 000 kcal par jour pour un adulte en bonne sant\u00e9. Selon les besoins \u00e9nerg\u00e9tiques individuels, le pourcentage de l\u2019AJR peut \u00eatre inf\u00e9rieur ou sup\u00e9rieur.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Les haricots sont un aliment \u00e0 haute valeur nutritionnelle<\/strong>, car ils associent naturellement divers macronutriments et micronutriments essentiels \u00e0 notre sant\u00e9.<\/p>\n\n\n\n

En particulier, ils constituent l\u2019une des principales sources de prot\u00e9ines d\u2019origine v\u00e9g\u00e9tale<\/strong>, ce qui les rend particuli\u00e8rement importants pour les personnes qui je\u00fbnent ou suivent un r\u00e9gime v\u00e9g\u00e9tarien.<\/p>\n\n\n\n

Ils sont \u00e9galement une excellente source de fibre<\/strong>s, indispensables au bon fonctionnement du syst\u00e8me digestif.<\/p>\n\n\n\n

En plus de leur teneur \u00e9lev\u00e9e en prot\u00e9ines et en fibres, les haricots sont une excellente source de vitamines du groupe B<\/strong>, comme l\u2019acide folique, et d\u2019oligo-\u00e9l\u00e9ments essentiels<\/strong> tels que le fer, le magn\u00e9sium, le cuivre et le mangan\u00e8se.<\/p>\n\n\n\n

Gr\u00e2ce \u00e0 leur profil nutritionnel, les haricots peuvent \u00eatre un alli\u00e9 pr\u00e9cieux pour notre sant\u00e9.<\/p>\n\n\n\n

La consommation de l\u00e9gumineuses, y compris les haricots, peut avoir des effets b\u00e9n\u00e9fiques significatifs sur la sant\u00e9 cardiovasculaire. Une m\u00e9ta-analyse de sept \u00e9tudes prospectives a montr\u00e9 qu’une consommation plus \u00e9lev\u00e9e de l\u00e9gumineuses est associ\u00e9e \u00e0 une r\u00e9duction de 8% du risque d\u2019\u00e9v\u00e9nements cardiovasculaires<\/strong>.[2]<\/a><\/p>\n\n\n\n

Leur action cardioprotectrice pourrait \u00eatre attribu\u00e9e \u00e0 l\u2019am\u00e9lioration de certains facteurs de risque cardiovasculaire, tels que le profil lipidique alt\u00e9r\u00e9. En particulier, la consommation de l\u00e9gumineuses semble r\u00e9duire les niveaux de cholest\u00e9rol total et de \u00ab mauvais \u00bb cholest\u00e9rol (LDL-C)<\/strong>. [3]<\/a><\/p>\n\n\n\n

Les haricots peuvent en outre contribuer \u00e0 une meilleure gestion du poids<\/strong>, car ils sont riches en fibres alimentaires. Les fibres sont reconnues pour augmenter la sensation de sati\u00e9t\u00e9 et aider \u00e0 r\u00e9guler la sensation de faim. De cette mani\u00e8re, elles r\u00e9duisent le risque de surconsommation alimentaire, favorisant ainsi un meilleur contr\u00f4le de l\u2019apport \u00e9nerg\u00e9tique et, par cons\u00e9quent, du poids corporel.<\/p>\n\n\n\n

Les haricots peuvent \u00e9galement jouer un r\u00f4le dans la gestion du diab\u00e8te en am\u00e9liorant la r\u00e9gulation des niveaux de sucre dans le sang. De plus, gr\u00e2ce \u00e0 leur composition nutritionnelle, ils pourraient avoir un effet protecteur contre certaines formes de cancer.<\/p>\n\n\n\n

En conclusion, l\u2019int\u00e9gration des haricots dans notre alimentation procure de nombreux bienfaits pour la sant\u00e9, en faisant une excellente option culinaire pour tous.<\/p>\n\n\n\n

BIBLIOGRAPHIE<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a> USDA. Food search. Beans, white, mature seeds, cooked, boiled, without salt. Disponible \u00e0 l\u2019adresse : https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175203\/nutrients<\/a>. (Dernier acc\u00e8s en octobre 2024).<\/p>\n\n\n\n

[2]<\/a> Viguiliouk E, Glenn A, Nishi S, Chiavaroli L, Seider M, Khan T, Bonaccio M, Iacoviello L. Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes: an umbrella review and updated systematic review and meta-analysis of prospective cohort studies. Advances in Nutrition. 2019 10(4):S308\u2013S319. https:\/\/doi.org\/10.1093\/advances\/nmz113.<\/p>\n\n\n\n

[3]<\/a> Thorisdottir B, Arnesen E, B\u00e4rebring L, Dierkes J, Lamberg-Allardt C, Ramel A, Nwaru B, S\u00f6derlund F, \u00c5kesson A. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023 30:67. doi: 10.29219\/fnr.v67.9541.<\/p>\n","protected":false},"excerpt":{"rendered":"

Les haricots sont l\u2019un des aliments de base de la cuisine grecque. 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