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Frais, en conserve ou surgelés : quels légumes acheter ?

Frais, en conserve ou surgelés : quels légumes acheter ?

S’il est généralement préférable de consommer des légumes frais de saison, les surgelés et les conserves proposent parfois une alternative intéressante. Le point avec Angélique Houlbert, auteure de J’apprends à choisir les bons aliments.

Les fruits et légumes apportent des dizaines de composés intéressants pour la santé : des flavonoïdes, des caroténoïdes, des phénols, des tanins, mais aussi des vitamines et minéraux, des fibres…

Lire : Légumineuses : comment et pourquoi en manger

Mais vaut-il mieux les consommer crus ou cuits ? Pour Angélique Houlbert, diététicienne-nutritionniste, « Légumes et fruits crus apportent plus de vitamines et de minéraux et conservent aux légumes crucifères une classe de composés anticancer détruits par la chaleur (la choucroute garde ses substances anticancer à condition d’être crue, lactofermentée). Comme ils sont fermes, on les mâche plus longtemps, ce qui est tout bon pour la satiété et la ligne. Mais ils peuvent être délicats à digérer. Ils seront plus digestes une fois cuits. Quant aux caroténoïdes (dans la tomate, la carotte, les épinards, l’abricot…), la cuisson les rend plus assimilables. »

Peut-on manger des légumes hors saison ?

Pour la santé comme pour la planète, il est préférable de consommer des légumes frais en circuits courts. Mais hors saison, les surgelés et les conserves apportent une solution. Alors lesquels choisir ?

Dans J’apprends à choisir les bons aliments, Angélique Houlbert explique que « La surgélation préserve un peu plus les vitamines que les conserves, mais, comme les conserves, elle élimine les composés protecteurs des légumes crucifères. Mieux vaut donc acheter frais vos brocolis, choux, etc. Attention, en conserve ou surgelés, les légumes doivent être nature (NOVA-1) ou bien simplement cuisinés (NOVA-3) c’est-à-dire avec ajout de crème pour les épinards, d’huile d’olive pour les aubergines et d’un peu de sel à la rigueur mais c’est tout !" Exit donc les poêlées de légumes cuisinées surgelées pleines d'additifs ou bien les galettes de légumes ultra-transformées...

Et les salades en sachets ?

Au rayon frais, les supermarchés proposent également des salades en sachets, déjà lavées et triées. Si elles représentent un gain de temps en cuisine, elles ne sont toutefois pas comparables à une salade fraîche. Ces salades sont passées dans des bains antiseptiques pour détruire les micro-organismes présents.

« Une salade que l’on vient de récolter est accompagnée d’une cohorte de micro-organismes qui constituent la flore normale de la plante. Cette flore lui est utile pour se protéger contre d’autres organismes nuisibles. Elle est la plupart du temps inoffensive, et de plus en plus de chercheurs pensent même qu’en résistant en partie au lavage à la maison, elle finit dans notre tube digestif et enrichit notre microbiote. La salade en sachet n’apporte rien de tout cela et contribue à la pollution par le plastique, » explique Angélique Houlbert.

Pour plus de conseils pour faire les bons choix au supermarché, lisez nos guides :

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