The compote, this great classic snack, seduced by its playful and practical appearance. Better yet, it would make it possible to consume fibers and vitamins. Except that a detail – often neglected – would harm its composition (and your health).
Industrial Compotes: Watch out for this harmful ingredient for your health
On the shelves of supermarkets, compotes references follow one another. But which product to turn to take care of your body? According to Julie Boët, dietician-nutritionist, the first (good) reflex is to read the labels carefully. And this, to detect the presence of sugar, a risk factor for diabetes, cavities and cardiovascular disease.
“Favor compotes” without added sugars “, a mention which guarantees the absence of sucrose, glucose-fructose syrup or other sweeteners”, advises the expert. “”The ideal is that the sugar present comes only from the fruits themselves. To be sure, take a look at the list of ingredients: it must be short and contain only fruit (sometimes a little lemon juice or natural pectin).
Also pay attention to so -called “lightened” compotes. “”They can contain sweeteners (such as aspartame or success), not necessarily desirable for regular consumption. Also run away from artificial, coloring or preservatives, especially if they are not necessary for conservation “, she continues.
Finally, nutritionally, “Check that the compote does not contain too much added water, which dilutes the interest of the product. A good compote contains minimum 85 to 90 % of fruit. Also look at the fiber content, often low in industrial compotes because of grinding and filtration. Choose those containing pieces or a rustic texture, which keep part of the fibers”, advises Julie Boët. As such, the Andros compotes “generous songs” (85% fruit) or Charles & Alice (99.8% fruit) stand out, by their wealth in fiber.
On the labels side, the AB label (organic farming) guarantees a cultivation without synthetic pesticides, and often a better taste quality. “”The label “without pesticide residues” can also be a good compromise“, Note the dietician.
“But despite its advantages, the compote remains a processed product, generally poor in high fiber and glycemic index. It therefore causes a rapid rise in blood sugar, especially if it is consumed alone. The ideal is to associate it with an oilseed (a few almonds, for example) and/or a natural dairy to slow down the absorption of sugar”, warns Julie Boët.
To which compote turning despite everything?
The best option is to make your home compote, says the expert. In June, you can bet on seasonal fruit such as rhubarb and strawberry. Here is a simple recipe:
- 4 rhubarb rods peeled and cut into sections;
- 250 g of washed and shot strawberries;
- Optional: a pinch of cinnamon or a vanilla pod.
“Cook over very low heat in a closed saucepan for 30 to 40 minutes (slow cooking protects the nutrients). No need for water or sugar: the fruits naturally release it if they are of seasonal and good quality! Taste, mix or crush according to the desired texture, and it’s ready. A real taste of taste, fiber and without added sugars and you can add a little lemon juice to reinforce the taste.” concludes the expert. Something to feast on while taking care of your health!