Tunisia: Sugar, espresso, oil…nutritionist Yosra Bornaz presents options to counter the scarcity
Sugar, espresso, tea, milk, rice… shortages comply with each other and the complaints of Tunisians, eager on these merchandise, are fueling an more and more heavy stress on their morale.
This disaster, palpable each in Tunisia and worldwide, has prompted increasingly more folks to vary their food plan to be able to adapt to those deficiencies.
So, would not it’s time for us too, Tunisians, epicureans in extreme meals, to vary our consuming habits? A possibility to revise downwards our sugar and fats consumption, which in the present day implies that a very good a part of the inhabitants suffers from diabetes and hypertension.
To assist us on the trail to wholesome meals, we turned to Yosra Bornaz, a nutritionist in Tunis.
There are various options to sugar
Who hasn’t seen the movies circulating on social networks displaying lots of of Tunisians combating in supermarkets, or able to queue for a number of hours for a packet of sugar? A distressing spectacle that prompts us to replicate on the indispensability of refined sugar in our every day meals.
It is no secret that white sugar may be very dangerous to your well being. If in some sectors, comparable to pastries, sugar is a necessity, on the home stage (at house), the scarcity might be a possibility to devour much less or in any other case.
“Refined sugar is made up of a fusion between glucose and fructose, which supplies sucrose. The sugar worth in a single tile is 5 grams. Tunisians have a tendency to place at the least two sugars of their espresso, which due to this fact offers 10 grams, not counting additions comparable to sugar current in milk, chocolate powder or soluble espresso,” explains Yosra Bornaz.
The World Well being Group recommends to not exceed 10% of the whole every day consumption. If somebody wants 2000 energy a day, the sugar consumption shouldn’t exceed 200/230 grams. “Tunisians devour plenty of sugar as a result of it’s current in lots of meals in our every day lives, comparable to desserts, pastries, espresso, bread, yogurts, and so forth. “, she continues.
The so-called “hidden” sugar can also be current in lots of industrial merchandise, together with the well-known desserts which are usually purchased for kids. For instance, a 100 gram slice of commercial cake accommodates 70 grams of sugar. The identical is true for industrial cereals. Chocolate powder is comprised of 20 grams of cocoa and 80 grams of sugar.
Thus, to protect our well being and take care of the scarcity of bitter, there are a number of options to sophisticated sugar. First, Yosra Bornaz advises to do with out it utterly for espresso. “If that is actually not doable, I like to recommend utilizing the sweeteners prescribed by medical doctors and nutritionists, that are these based mostly on stevia or sucralose”.
One other risk is to make use of so-called conventional and simply obtainable merchandise. That is notably the case with carob. Furthermore, because the scarcity of sugar, its value has elevated. The kilo is between 18 and 20 dinars.
“It’s higher to take away the pips and take it to the “tahouna” to extract a powder. This lets you change sugar in all preparations and furthermore it offers a pleasing style. However, nevertheless, you shouldn’t abuse it and search the recommendation of a health care provider or pharmacist in case you are taking treatment to see the compatibility and keep away from chemical interactions”, underlines the nutritionist.
Thus, 100 grams of refined sugar might be changed by 50 grams of carob powder.
Honey can also be a very good different to sugar. Nonetheless, it isn’t beneficial for folks with diabetes or hypertension, as a result of it’s nonetheless caloric and hyperglycenium. “So it should not be used too closely, everywhere. Choose pure honey, with out added sugar,” says Ms. Bornaz.
Different options to the scarcity of white sugar exist however they’re costly. Date and coconut sugar. These two merchandise can be found in delicatessens. Their glycemic index is beneath that of honey or sugar. “Even when it stays costly, it permits you to sweeten with a lot much less amount. 100 grams of traditional sugar is equal to twenty grams of date or coconut sugar”.
For 100% pure options, it’s fairly doable to make use of fruit to make desserts. “Apple or pear compote, for instance. Nonetheless, it’s important to watch out with the doses, as a result of as soon as the fruit is cooked, its sugar content material will increase considerably,” provides the skilled.
Two coffees a day, no extra!
A espresso once you get up, once you arrive on the workplace, then at 10 a.m. in the course of the break, one other after lunch, at snack time and within the night earlier than sleeping… To imagine that Tunisians are hooked on little black. We all know the craze for espresso, simply to see the terraces of cafeterias crowded with folks from night to morning.
In itself, espresso isn’t dangerous to your well being. It’s anti-oxidant, offers vitality, stimulates the central nervous system…however solely, if consumed moderately.
Thus, the scarcity of espresso in supermarkets might be an efficient option to cut back the variety of cups drunk per day. On this case, Yosra Bornaz recommends a most of two coffees per day, avoiding coffees with milk and soluble options. Certainly, espresso and milk don’t combine effectively for digestion. “It is higher to drink a espresso on one facet and a glass of milk on the opposite,” she says.
The identical goes for tea, which prevents the absorption of iron. “If you cannot discover espresso in any respect in the marketplace, it may be changed by a natural tea or an infusion for breakfast, as is the case in Turkey, Lebanon, Japan or the UK” .
Olive oil: to make use of it’s to undertake it
Sunflower or corn oil are additionally in brief provide on grocery store cabinets and furthermore, the value per liter has elevated exponentially to succeed in 8TND. For Yosra Bornaz “a lot the higher! “.
The answer is in olive oil, which is ample in our nation. “Even when it stays dearer, its extra pronounced style forces us to make use of lower than sunflower oil,” she explains.
Certainly, no have to put giant portions. “For instance, for a pasta sauce, one tablespoon per particular person is greater than sufficient”.
Olive oil is thus extra economical and higher for well being. In keeping with the nutritionist, it contributes omega 3 and omega 6. It is usually a polyunsaturated oil. “A number of research carried out by world-renowned cardiologists have indicated that olive oil and good cardiovascular circulation”. However right here too, moderation is important.
It needs to be famous that corn oil, which is consumed quite a bit in Tunisia, consists of a big amount of GMOs (genetically modified organisms).
“Moreover, to save lots of on oil, all it’s important to do is keep away from frying and provides desire to baking or steaming,” she concludes.
So altering your food plan is feasible… however you continue to must have the desire to take action. The affect of the varied international crises which have hit the world lately have demonstrated the significance of utilizing the just about limitless adaptive capacities obtainable to mankind.
Right this moment, and greater than ever, these occasions have additionally proven that good well being is man’s biggest wealth. Easy gestures and willpower are the keys to its preservation.
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