{"id":576,"date":"2023-10-21T09:00:01","date_gmt":"2023-10-21T07:00:01","guid":{"rendered":"https:\/\/libradigest.com\/?p=576"},"modified":"2023-10-26T12:21:13","modified_gmt":"2023-10-26T10:21:13","slug":"la-densite-nutritionnelle-devrait-etre-votre-priorite","status":"publish","type":"post","link":"https:\/\/libradigest.com\/fr\/la-densite-nutritionnelle-devrait-etre-votre-priorite\/","title":{"rendered":"La densit\u00e9 nutritionnelle devrait \u00eatre votre priorit\u00e9\u00a0!"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u00c9pisode 7<\/h2>\n\n\n<div id=\"2265291548\" class=\"castos-player dark-mode \" tabindex=\"0\" data-episode=\"4448\" data-player_id=\"2265291548\">\n\t<div class=\"player\">\n\t\t<div class=\"player__main\">\n\t\t\t<div class=\"player__artwork player__artwork-4448\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/libradigest.com\/wp-content\/uploads\/2023\/10\/libra.onair_.fr-007-Cover-150x150.png\"\n\t\t\t\t\t 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When the ready message is received by the post embed window, the\n\t\t\t * window will then (re-)send the height message right away.\n\t\t\t *\/\n\t\t\tsource.contentWindow.postMessage( {\n\t\t\t\tmessage: &#039;ready&#039;,\n\t\t\t\tsecret: secret\n\t\t\t}, &#039;*&#039; );\n\t\t}\n\t}\\n\\n\twindow.addEventListener( &#039;message&#039;, window.wp.receiveEmbedMessage, false );\n\tdocument.addEventListener( &#039;DOMContentLoaded&#039;, onLoad, false );\n})( window, document );\n\/\/# sourceURL=https:\/\/libradigest.com\/wp-includes\/js\/wp-embed.js\n&lt;\/script&gt;\n'\n\t\t\t\t\t\t\t\t   title=\"Embed Code\"\n\t\t\t\t\t\t\t\t   class=\"input-embed input-embed-4448\" readonly\/>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<button class=\"copy-embed copy-embed-4448\" title=\"Copy Embed Code\" aria-label=\"Copy Embed Code\"><\/button>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\n\t\n\n\t<\/div>\n<div class=\"podcast_meta\"><aside><p>Abonnement\u00a0: <a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/libra-\u00b7-on-air-\u00b7-fr\/id1709490073\" target=\"_blank\" title=\"Apple Podcasts\" class=\"podcast-meta-itunes\">Apple Podcasts<\/a> | <a href=\"https:\/\/open.spotify.com\/show\/7KcjTZE2CsVWtVfKE7IbZU\" target=\"_blank\" title=\"Spotify\" class=\"podcast-meta-itunes\">Spotify<\/a><\/p><\/aside><\/div>\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary>Pas le temps ?<\/summary>\n<ul class=\"wp-block-list\">\n<li class=\"\">La densit\u00e9 nutritionnelle se r\u00e9f\u00e8re \u00e0 la quantit\u00e9 de nutriments par calories, favorisant ainsi les aliments riches en nutriments par rapport aux \u00ab&nbsp;calories vides&nbsp;\u00bb.<\/li>\n\n\n\n<li class=\"\">Il est difficile de comparer la densit\u00e9 nutritionnelle entre aliments diff\u00e9rents, d\u2019o\u00f9 l\u2019int\u00e9r\u00eat des syst\u00e8mes d\u2019\u00e9tiquetage nutritionnel, malgr\u00e9 leurs limites.<\/li>\n\n\n\n<li class=\"\">Il est toujours recommand\u00e9 de choisir des aliments \u00e0 forte densit\u00e9 nutritionnelle, surtout en cas de restriction calorique.<\/li>\n\n\n\n<li class=\"\">La densit\u00e9 calorique se r\u00e9f\u00e8re \u00e0 la quantit\u00e9 de calories par rapport \u00e0 la masse d\u2019un aliment, les aliments riches en eau ou faibles en mati\u00e8res grasses ayant g\u00e9n\u00e9ralement une densit\u00e9 calorique plus faible.<\/li>\n\n\n\n<li class=\"\">Le choix de la densit\u00e9 calorique d\u00e9pend des objectifs&nbsp;: faible pour perdre du poids, \u00e9lev\u00e9e pour des sportifs.<\/li>\n<\/ul>\n<\/details>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Quand on est \u201cau r\u00e9gime\u201d &#8211; comment fait-on pour atteindre ses besoins nutritionnels (en termes de prot\u00e9ines, de fibres alimentaires, de vitamines ou de min\u00e9raux alimentaires), si on mange moins&nbsp;? La r\u00e9ponse est dans ce qu\u2019on appelle la densit\u00e9 nutritionnelle d\u2019un aliment. Qu\u2019est ce que c\u2019est&nbsp;? Comment fait-on pour l\u2019augmenter&nbsp;? Un lien avec la densit\u00e9 calorique&nbsp;? Aujourd\u2019hui, le sujet sera peut-\u00eatre court mais dense&nbsp;!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Privil\u00e9giez les aliments \u00e0 forte densit\u00e9 nutritionnelle<\/h3>\n\n\n\n<p class=\"\">La&nbsp;<span data-wp-title=\"Densit\u00e9 nutritionnelle\" data-wp-lang=\"fr\" data-wikipedia-preview=\"\" class=\"wmf-wp-with-preview\">densit\u00e9 nutritionnelle<\/span><sup data-fn=\"5de7c9f7-310f-4afb-8d65-558e54452504\" class=\"fn\"><a href=\"#5de7c9f7-310f-4afb-8d65-558e54452504\" id=\"5de7c9f7-310f-4afb-8d65-558e54452504-link\">1<\/a><\/sup> d\u2019un aliment&nbsp;fait r\u00e9f\u00e9rence \u00e0 la <strong>quantit\u00e9 de nutriments qu\u2019il apporte par calories<\/strong>. Elle est \u00e9lev\u00e9e quand un aliment est riche en nutriments mais pauvre en calories. Son usage est comparatif&nbsp;: par exemple, un verre de <a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/18018\/cola-sucre\" target=\"_blank\" rel=\"noreferrer noopener\">cola<\/a><sup data-fn=\"e99f69a4-068a-4440-9025-496ca3b81eba\" class=\"fn\"><a href=\"#e99f69a4-068a-4440-9025-496ca3b81eba\" id=\"e99f69a4-068a-4440-9025-496ca3b81eba-link\">2<\/a><\/sup> et un verre de <a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/2070\/jus-d'orange-pur-jus\" target=\"_blank\" rel=\"noreferrer noopener\">jus d\u2019orange<\/a> (press\u00e9)<sup data-fn=\"99800664-ff70-463e-87a1-33b2dc6de015\" class=\"fn\"><a href=\"#99800664-ff70-463e-87a1-33b2dc6de015\" id=\"99800664-ff70-463e-87a1-33b2dc6de015-link\">3<\/a><\/sup> contiennent la m\u00eame quantit\u00e9 de calories mais le second vous apportera bien plus de nutriments. En fait, il fait plus que remplir votre Valeur de r\u00e9f\u00e9rence quotidienne en vitamine C, alors que le cola ne vous apporte que ce que l\u2019on appelle des \u00ab&nbsp;calories vides&nbsp;\u00bb.<\/p>\n\n\n\n<p class=\"\">Cependant, la comparaison de la densit\u00e9 nutritionnelle entre aliments diff\u00e9rents est complexe. C\u2019est ce qui explique la mise au point de syst\u00e8mes d\u2019\u00e9tiquetage nutritionnel<sup data-fn=\"60153918-bf27-46f2-9bc7-cf4837b76141\" class=\"fn\"><a href=\"#60153918-bf27-46f2-9bc7-cf4837b76141\" id=\"60153918-bf27-46f2-9bc7-cf4837b76141-link\">4<\/a><\/sup>. Vous devez conna\u00eetre le <a href=\"https:\/\/www.santepubliquefrance.fr\/determinants-de-sante\/nutrition-et-activite-physique\/articles\/nutri-score\" target=\"_blank\" rel=\"noreferrer noopener\">Nutri-Score<\/a><sup data-fn=\"3b494083-5b01-47df-a5af-861c21fce4da\" class=\"fn\"><a href=\"#3b494083-5b01-47df-a5af-861c21fce4da\" id=\"3b494083-5b01-47df-a5af-861c21fce4da-link\">5<\/a><\/sup> (France, Belgique, Espagne, Suisse, Allemagne, Luxembourg, Pays-Bas\u2026) mais il y a aussi le <a href=\"http:\/\/www.healthstarrating.gov.au\/internet\/healthstarrating\/publishing.nsf\/Content\/About-health-stars\" target=\"_blank\" rel=\"noreferrer noopener\">Health Star Rating System<\/a><sup data-fn=\"be494294-814a-4b87-8fcd-88000f6533cf\" class=\"fn\"><a href=\"#be494294-814a-4b87-8fcd-88000f6533cf\" id=\"be494294-814a-4b87-8fcd-88000f6533cf-link\">6<\/a><\/sup> (Australie et Nouvelle Z\u00e9lande), sans parler des initiatives priv\u00e9es \u00e0 la m\u00e9thodologie plut\u00f4t \u201cbo\u00eete noire\u201d.<\/p>\n\n\n\n<p class=\"\">La plupart de ces syst\u00e8mes tiennent compte d\u2019un \u00e9ventail de nutriments et classent un aliment plus haut s\u2019il contient une vari\u00e9t\u00e9 de nutriments plut\u00f4t que s\u2019il est riche en un ou deux nutriments seulement. Ces syst\u00e8mes peuvent \u00e9galement p\u00e9naliser les aliments riches en \u00e9l\u00e9ments ind\u00e9sirables tels que les acides gras satur\u00e9s, les sucres ajout\u00e9s ou le sodium.<\/p>\n\n\n\n<p class=\"\">Bien que ces syst\u00e8mes aident \u00e0 choisir des aliments riches en nutriments pour une m\u00eame teneur en calories, ils sont plus efficaces lorsqu\u2019il s\u2019agit de comparer des aliments similaires et \u00e0 l\u2019inverse moins utiles &#8211; selon moi &#8211; lorsqu\u2019il s\u2019agit de comparer des cat\u00e9gories diff\u00e9rentes.<\/p>\n\n\n\n<p class=\"\">Quoi qu\u2019il en soit, il est toujours pr\u00e9f\u00e9rable de choisir des aliments \u00e0 forte densit\u00e9 nutritionnelle, d\u2019autant plus quand l\u2019apport calorique est restreint.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consid\u00e9rez la densit\u00e9 calorique en fonction des objectifs<\/h3>\n\n\n\n<p class=\"\">La&nbsp;<a href=\"https:\/\/fr.wikipedia.org\/wiki\/Valeur_\u00e9nerg\u00e9tique\" target=\"_blank\" rel=\"noreferrer noopener\">densit\u00e9 calorique<\/a><sup data-fn=\"b136b27d-6797-4858-8b53-f14257735c77\" class=\"fn\"><a href=\"#b136b27d-6797-4858-8b53-f14257735c77\" id=\"b136b27d-6797-4858-8b53-f14257735c77-link\">7<\/a><\/sup> d\u2019un aliment, quant \u00e0 elle, fait r\u00e9f\u00e9rence \u00e0 la <strong>quantit\u00e9 de calories qu\u2019il contient par rapport \u00e0 sa masse<\/strong> (ou son volume). Par exemple, les <a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/13042\/pruneau-sec\" target=\"_blank\" rel=\"noreferrer noopener\">pruneaux<\/a><sup data-fn=\"24e6acc7-950e-4681-8d2c-280c7ce6809f\" class=\"fn\"><a href=\"#24e6acc7-950e-4681-8d2c-280c7ce6809f\" id=\"24e6acc7-950e-4681-8d2c-280c7ce6809f-link\">8<\/a><\/sup> ont une densit\u00e9 calorique sup\u00e9rieure \u00e0 celle des <a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/13100\/prune-crue\" target=\"_blank\" rel=\"noreferrer noopener\">prunes<\/a><sup data-fn=\"9d364124-c3c4-4500-96f0-d61217a33f79\" class=\"fn\"><a href=\"#9d364124-c3c4-4500-96f0-d61217a33f79\" id=\"9d364124-c3c4-4500-96f0-d61217a33f79-link\">9<\/a><\/sup> en raison de la perte d\u2019eau (non calorique).<\/p>\n\n\n\n<p class=\"\">Les aliments riches en eau ou pauvres en mati\u00e8res grasses (2 fois plus caloriques que les prot\u00e9ines ou les glucides) ont g\u00e9n\u00e9ralement une densit\u00e9 calorique plus faible. Le choix d\u2019aliments \u00e0 faible densit\u00e9 calorique peut contribuer \u00e0 r\u00e9duire l\u2019apport calorique sans augmenter la sensation de faim, ce qui est plut\u00f4t pratique pour les personnes qui essaient de perdre du poids.<\/p>\n\n\n\n<p class=\"\">Dans certaines situations en revanche, les aliments \u00e0 haute densit\u00e9 calorique peuvent \u00eatre pr\u00e9f\u00e9r\u00e9s, pour apporter un maximum d\u2019\u00e9nergie \u00e0 ceux qui en d\u00e9pensent beaucoup (sportifs) ou qui ont du mal \u00e0 manger en plus grandes quantit\u00e9s (et luttent pour prendre du poids). Je pense aussi \u00e0 une <a href=\"https:\/\/www.youtube.com\/watch?v=OljJHmKvvyU\" target=\"_blank\" rel=\"noreferrer noopener\">interview de l\u2019aventurier Mike Horn<\/a><sup data-fn=\"2492a4a7-55ab-429c-9913-ec8bc384a52f\" class=\"fn\"><a href=\"#2492a4a7-55ab-429c-9913-ec8bc384a52f\" id=\"2492a4a7-55ab-429c-9913-ec8bc384a52f-link\">10<\/a><\/sup> qui avait en plus de cela, des probl\u00e9matiques de volume \u00e0 transporter avec lui lors de ses exp\u00e9ditions polaires\u2026<\/p>\n\n\n\n<p class=\"\">\u00c0 retenir que la densit\u00e9 calorique ne tient pas compte de la richesse nutritionnelle. Par cons\u00e9quent, un aliment peut \u00eatre dense en \u00e9nergie mais pas en nutriments, comme certaines p\u00e2tes \u00e0 tartiner du commerce (qui peuvent en revanche avoir un \u00e9quivalent plus nutritif).<\/p>\n\n\n\n<hr class=\"is-style-dots wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"\">Rappelez-vous que vous avez toujours besoin d\u2019aliments riches en nutriments. La question de la densit\u00e9 calorique est d\u00e9pendante des objectifs (faible pour une perte de poids et riche pour une prise de poids). Plusieurs sujets ont \u00e9t\u00e9 survol\u00e9s ici comme l\u2019\u00e9tiquetage nutritionnel, les besoins nutritionnels ou encore la calorie. D\u2019autres, comme le degr\u00e9 de transformation des aliments qui apportent une cl\u00e9 de lecture additionnelle, ont \u00e9t\u00e9 volontairement pass\u00e9s sous silence. Mais c\u2019est s\u00fbr, je reviendrai dessus\u2026<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"\">Voici un&nbsp;<em>hack<\/em>&nbsp;perso&nbsp;: mangez la peau des fruits et l\u00e9gumes. En effet, cette derni\u00e8re est tr\u00e8s riche en vitamines et min\u00e9raux alimentaires, sans oublier \u00e9videmment ses fibres alimentaires. Et il y a plein de recettes, sal\u00e9es ou sucr\u00e9es, pour utiliser les zestes d\u2019agrumes. Seul b\u00e9mol, la n\u00e9cessit\u00e9 d\u2019opter pour des produits bio pour limiter la quantit\u00e9 de pesticides ing\u00e9r\u00e9e\u2026<\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Fun Fact<\/h2>\n\n\n\n<p class=\"\">L\u2019huile d\u2019olive, qui est un des aliments \u00e0 la plus forte densit\u00e9 calorique (et une assez bonne densit\u00e9 nutritionnelle au passage), a une densit\u00e9 \u00e9nerg\u00e9tique<sup data-fn=\"c140a10d-5012-4c68-85d5-87ad585a0166\" class=\"fn\"><a href=\"#c140a10d-5012-4c68-85d5-87ad585a0166\" id=\"c140a10d-5012-4c68-85d5-87ad585a0166-link\">11<\/a><\/sup> presque \u00e9quivalente \u00e0 celle de l\u2019essence (33 vs 34,8 MJ\/l).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pour aller plus loin<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"references\">R\u00e9f\u00e9rences<\/h3>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"5de7c9f7-310f-4afb-8d65-558e54452504\"><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Densit\u00e9_nutritionnelle\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/fr.wikipedia.org\/wiki\/Densit\u00e9_nutritionnelle<\/a> <a href=\"#5de7c9f7-310f-4afb-8d65-558e54452504-link\" aria-label=\"Aller \u00e0 la note de bas de page 1\">\u21a9\ufe0e<\/a><\/li><li id=\"e99f69a4-068a-4440-9025-496ca3b81eba\"><a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/18018\/cola-sucre\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ciqual.anses.fr\/#\/aliments\/18018\/cola-sucre<\/a> <a href=\"#e99f69a4-068a-4440-9025-496ca3b81eba-link\" aria-label=\"Aller \u00e0 la note de bas de page 2\">\u21a9\ufe0e<\/a><\/li><li id=\"99800664-ff70-463e-87a1-33b2dc6de015\"><a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/2070\/jus-d'orange-pur-jus\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ciqual.anses.fr\/#\/aliments\/2070\/jus-d&#8217;orange-pur-jus<\/a> <a href=\"#99800664-ff70-463e-87a1-33b2dc6de015-link\" aria-label=\"Aller \u00e0 la note de bas de page 3\">\u21a9\ufe0e<\/a><\/li><li id=\"60153918-bf27-46f2-9bc7-cf4837b76141\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Nutritional_rating_systems\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/en.wikipedia.org\/wiki\/Nutritional_rating_systems<\/a> <a href=\"#60153918-bf27-46f2-9bc7-cf4837b76141-link\" aria-label=\"Aller \u00e0 la note de bas de page 4\">\u21a9\ufe0e<\/a><\/li><li id=\"3b494083-5b01-47df-a5af-861c21fce4da\"><a href=\"https:\/\/www.santepubliquefrance.fr\/determinants-de-sante\/nutrition-et-activite-physique\/articles\/nutri-score\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.santepubliquefrance.fr\/determinants-de-sante\/nutrition-et-activite-physique\/articles\/nutri-score<\/a> <a href=\"#3b494083-5b01-47df-a5af-861c21fce4da-link\" aria-label=\"Aller \u00e0 la note de bas de page 5\">\u21a9\ufe0e<\/a><\/li><li id=\"be494294-814a-4b87-8fcd-88000f6533cf\"><a href=\"http:\/\/www.healthstarrating.gov.au\/internet\/healthstarrating\/publishing.nsf\/Content\/About-health-stars\" target=\"_blank\" rel=\"noreferrer noopener\">http:\/\/www.healthstarrating.gov.au\/internet\/healthstarrating\/publishing.nsf\/Content\/About-health-stars<\/a> <a href=\"#be494294-814a-4b87-8fcd-88000f6533cf-link\" aria-label=\"Aller \u00e0 la note de bas de page 6\">\u21a9\ufe0e<\/a><\/li><li id=\"b136b27d-6797-4858-8b53-f14257735c77\"><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Valeur_\u00e9nerg\u00e9tique\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/fr.wikipedia.org\/wiki\/Valeur_\u00e9nerg\u00e9tique<\/a> <a href=\"#b136b27d-6797-4858-8b53-f14257735c77-link\" aria-label=\"Aller \u00e0 la note de bas de page 7\">\u21a9\ufe0e<\/a><\/li><li id=\"24e6acc7-950e-4681-8d2c-280c7ce6809f\"><a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/13042\/pruneau-sec\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ciqual.anses.fr\/#\/aliments\/13042\/pruneau-sec<\/a> <a href=\"#24e6acc7-950e-4681-8d2c-280c7ce6809f-link\" aria-label=\"Aller \u00e0 la note de bas de page 8\">\u21a9\ufe0e<\/a><\/li><li id=\"9d364124-c3c4-4500-96f0-d61217a33f79\"><a href=\"https:\/\/ciqual.anses.fr\/#\/aliments\/13100\/prune-crue\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/ciqual.anses.fr\/#\/aliments\/13100\/prune-crue<\/a> <a href=\"#9d364124-c3c4-4500-96f0-d61217a33f79-link\" aria-label=\"Aller \u00e0 la note de bas de page 9\">\u21a9\ufe0e<\/a><\/li><li id=\"2492a4a7-55ab-429c-9913-ec8bc384a52f\"><a href=\"https:\/\/www.youtube.com\/watch?v=OljJHmKvvyU\" target=\"_blank\" rel=\"noopener\" title=\"\">https:\/\/www.youtube.com\/watch?v=OljJHmKvvyU<\/a> <a href=\"#2492a4a7-55ab-429c-9913-ec8bc384a52f-link\" aria-label=\"Aller \u00e0 la note de bas de page 10\">\u21a9\ufe0e<\/a><\/li><li id=\"c140a10d-5012-4c68-85d5-87ad585a0166\"><a href=\"https:\/\/en.wikipedia.org\/wiki\/Energy_content_of_biofuel\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/en.wikipedia.org\/wiki\/Energy_content_of_biofuel<\/a> <a href=\"#c140a10d-5012-4c68-85d5-87ad585a0166-link\" aria-label=\"Aller \u00e0 la note de bas de page 11\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>Privil\u00e9giez les aliments \u00e0 forte densit\u00e9 nutritionnelle dans vos choix alimentaires, puis consid\u00e9rez la densit\u00e9 calorique en fonction des objectifs&#8230; ?<\/p>\n","protected":false},"author":1,"featured_media":582,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"wikipediapreview_detectlinks":true,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"sync_status":"","episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","castos_file_data":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","footnotes":"[{\"content\":\"<a href=\\\"https:\/\/fr.wikipedia.org\/wiki\/Densit\u00e9_nutritionnelle\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/fr.wikipedia.org\/wiki\/Densit\u00e9_nutritionnelle<\/a>\",\"id\":\"5de7c9f7-310f-4afb-8d65-558e54452504\"},{\"content\":\"<a href=\\\"https:\/\/ciqual.anses.fr\/#\/aliments\/18018\/cola-sucre\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/ciqual.anses.fr\/#\/aliments\/18018\/cola-sucre<\/a>\",\"id\":\"e99f69a4-068a-4440-9025-496ca3b81eba\"},{\"content\":\"<a href=\\\"https:\/\/ciqual.anses.fr\/#\/aliments\/2070\/jus-d'orange-pur-jus\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/ciqual.anses.fr\/#\/aliments\/2070\/jus-d'orange-pur-jus<\/a>\",\"id\":\"99800664-ff70-463e-87a1-33b2dc6de015\"},{\"content\":\"<a href=\\\"https:\/\/en.wikipedia.org\/wiki\/Nutritional_rating_systems\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/en.wikipedia.org\/wiki\/Nutritional_rating_systems<\/a>\",\"id\":\"60153918-bf27-46f2-9bc7-cf4837b76141\"},{\"content\":\"<a href=\\\"https:\/\/www.santepubliquefrance.fr\/determinants-de-sante\/nutrition-et-activite-physique\/articles\/nutri-score\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/www.santepubliquefrance.fr\/determinants-de-sante\/nutrition-et-activite-physique\/articles\/nutri-score<\/a>\",\"id\":\"3b494083-5b01-47df-a5af-861c21fce4da\"},{\"content\":\"<a href=\\\"http:\/\/www.healthstarrating.gov.au\/internet\/healthstarrating\/publishing.nsf\/Content\/About-health-stars\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">http:\/\/www.healthstarrating.gov.au\/internet\/healthstarrating\/publishing.nsf\/Content\/About-health-stars<\/a>\",\"id\":\"be494294-814a-4b87-8fcd-88000f6533cf\"},{\"content\":\"<a href=\\\"https:\/\/fr.wikipedia.org\/wiki\/Valeur_\u00e9nerg\u00e9tique\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/fr.wikipedia.org\/wiki\/Valeur_\u00e9nerg\u00e9tique<\/a>\",\"id\":\"b136b27d-6797-4858-8b53-f14257735c77\"},{\"content\":\"<a href=\\\"https:\/\/ciqual.anses.fr\/#\/aliments\/13042\/pruneau-sec\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/ciqual.anses.fr\/#\/aliments\/13042\/pruneau-sec<\/a>\",\"id\":\"24e6acc7-950e-4681-8d2c-280c7ce6809f\"},{\"content\":\"<a href=\\\"https:\/\/ciqual.anses.fr\/#\/aliments\/13100\/prune-crue\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">https:\/\/ciqual.anses.fr\/#\/aliments\/13100\/prune-crue<\/a>\",\"id\":\"9d364124-c3c4-4500-96f0-d61217a33f79\"},{\"content\":\"<a href=\\\"https:\/\/www.youtube.com\/watch?v=OljJHmKvvyU\\\" target=\\\"_blank\\\" rel=\\\"noopener\\\" title=\\\"\\\">https:\/\/www.youtube.com\/watch?v=OljJHmKvvyU<\/a>\",\"id\":\"2492a4a7-55ab-429c-9913-ec8bc384a52f\"},{\"content\":\"<a href=\\\"https:\/\/en.wikipedia.org\/wiki\/Energy_content_of_biofuel\\\" target=\\\"_blank\\\" rel=\\\"noreferrer 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