“My sugar addiction”

Aaaah sugar sugar sugar. This modern demon we are running away from. Maybe even more as the gluten (pretty much also public enemy Number 1 the past years).

Until a couple of weeks ago I thought I really had a sugar addiction. I made a few research on Google and social media and from what I saw, I wasn’t the only using that expression. Comparing the sugar addiction to cocaine addiction. Are you like me and heard about this scientific study comparing the effects of sugar and cocaine on rats? The first conclusion was that sugar had the same addictive effects on the brain than cocaine. What the hell, we have that thing everywhere on our food! But in the nutrition field (we could even say the scientific world) every information can be debated and be demonstrated wrong. Some scientists found this study on rats absurd and others mentioned the importance of not comparing too fast rats and humans.

I don’t know in which camp you are, neither am I, I am not a scientist. I just want to eat the best food possible (I want palatability and safety for my body).

This addiction idea has also been challenged quickly when I took an honest look at myself. I had to change my point of view and be less dramatic when I had a check-in with my coach. We talked about how I was managing my diet from Monday to Sunday, from all meals to also my snacks.

By the way, I can only recommend you to get a coach to do these super-efficient exercises. This talk opened my eyes about my consumption and the modifications I had to do (I will share that quickly).

I think I can spare you the traditional “but what is sugar, the different types and how to choose the best one”. You probably read or heard that in different places and don’t need me to remind you.

So, my situation I think, is the one of many people. I wasn’t eating a lot of sugar because I was addicted. I was eating too much sugar because my diet wasn’t balanced properly and I didn’t manage my anxiety and stress properly. Yep, when I would look in details:

  • I didn’t have enough proteins in my diet so my satiety levels were too low which led me to snacking too much.
  • My meals were not tasty enough so I would snack on cheese and sugary stuff to give myself some treats.
  • My portions were sometimes too big and other too small.
  • My breakfast and diner were not big enough.

That, for me, was the easiest part to modify because I like to cook and try new recipes. And if you are telling me I can eat more chicken and eggs, I can only be happy.

No, the difficult part for me was to understand the behavior disfunction behind my compulsive snacking. Because yes, when you snack out of boredom or stress and you binge a lot of crappy food in five minutes it is compulsive. I would know, I had anorexic and bulimic issues in the past.

I realized I was snacking out of my mind just talking with my coach. I was snacking in front of my computer when I was stressed by my work, my future, when I was bored and would just get busy this way. So, the solution was to balance my diet and calm my mind.

What helped me was a combination of meditating, drinking way more water and green tea, going for a walk outside and breathe fresh air.

I thought it would be extremely hard to stop eating so much sugar because I was snacking on biscuits and chocolate every single day. Every day. But at the end (it’s been 6 weeks, still a long way to go), it wasn’t that hard. So, I was really exaggerating, I wasn’t addicted to sugar, I just add a really bad habit. When you are doing something wrong since a long time, it’s harder to change it. Harder but possible.

I set up an easy exercise to succeed: I would have my chocolate and biscuits just once a week. With my diet and my little steps per day it was easy. When the first week was over and I realized I didn’t crave it that much I was super happy and proud of myself. I could easily repeat it. And I have been doing it for 6 weeks and it’s just getting easier.

Not only I got a mental boost, I also got a better skin, less swing moods and I lost 3 kilos (6 lbs)!

The more I keep this rhythm the easier it is getting and I am not craving industrial sugar that much. Every week when I am having my chocolate break, I am taking a smaller portion and I had to change of products because some of the things I was eating, are now disgusting me. When you get used to it, the taste of certain chemical products can make you feel sick and it’s not a nice feeling on your stomach.

So, if you want to reduce your sugar consumption, look at different parameters:

  • Are you consistent with your diet from Monday to Sunday, or are you eating well during the week and binge during the weekend?
  • Do you eat enough protein through the day (animal or vegetal, what matters is the total)?
  • Do you have enough variety and tasteful nutrients in your plate?
  • Do you experience stress and anxiety and how do you cope with it?

Once you answered all these questions, reduce your sugar snacks. Go slowly so you don’t feel overwhelmed or depressed. If you were like me, reduce your consumption to 5 days a week and step by step reduce to 1 or 2 days. Of course, if you can, go for really good quality foods when you want it. Chocolate with good cocoa, sorbet ice cream, homemade banana breads, etc.…

Good luck and keep it up!

10 ways to reduce bloating

In this article I will only talk about a temporary bloating, caused by food or hormonal phase (women period). But if you are experiencing bloating for long periods you need to consult with your doctor. 

This isn’t a topic I thought I would talk about one day because I barely had that problem before. But since I live in Florida, I have noticed that I am experiencing this issue more often, probably because the food composition is less healthy than in Europe. 

First of all, bloating is not a severe health condition if it last only for a day or two. You will feel super uncomfortable in your clothes and you belly will be bigger than usual. You can be bloated for various reasons :

  • An excess of salt in your food (added in extremely high quantities in processed foods).  
  • Too much carbs in one day (or one meal), particularly the simple carbs such as white pasta/bread, chemical drinks, sugar treats. 
  • You are eating too much: your stomach has the flexibility to grow bigger. But if you try to stuff it too much, you are most likely to end up with a baby food bump.  
  • Sodas and sparkling beverages fill your stomach with gaz and it take time to evacuate it.
  • You have constipation: it can be caused by your food, your drinks, a lot of stress or other health conditions. If it persists more than a couple of days, call your doctor to check if you need a prescription.
  • Dairy products: I know they kind are the devil in USA with gluten products. The farming processes are way more chemicals than in Europe so yes, you can develop an intolerance to dairy products. 
  • And this one is for all women out there (you know what I am going to talk about): periods ! As if we didn’t had enough inconveniences in our body this time of the month, bloating can be one more in the list. Personally the two first days of my period I get so bloated it looks like I am 3 months pregnant and I can’t put on some pants…  

Here are 10 ways to help you reduce bloating : 

  • Eat slowly, not too much food and stop before you feel full. 
  • Increase your organic food intake, cook as much as you can and avoid processed foods.
  • Reduce your salt consumption.
  • Water is the only beverage your body actually NEED. The rest is really just for pleasure so keep the consumption of other liquids to the minimum. 
  • Add complex carbs to your menu: fruits, vegetables and whole grains products.
  • If you think you might be intolerant to dairy products you can stop them for a couple of weeks to see how you feel and then adjust.
  • During your period, drink more water and avoid processed foods and chemical drinks. Exercise can also help reducing the discomfort. 
  • Avoid chewing gums : you bring on to your belly a lot of swallowing air.
  • No more than 2 or 3 sugar-free products : they contain sugar alcohol !
  • Avoid certain kind of foods such as beans and lentils : they are high-fiber foods that make some people produce a lot of gas.

On my side the biggest changes I had to make was to purely not eat any American dairy product even though I still eat my imported French brie (thank you WholeFoods).

Also, I am making a huge effort to take time to eat my meals slowly. Being on the go all the time and eating too fast was one of the worst thing for me. 

I hope this can help and if you know some other helpful tricks let me know !

5 reasons to cook from home

I am not the cook of the year, but I do have a taste for homemade recipes.

It reminds me of the moments I spent with my mom and siblings in the kitchen, preparing dishes and desserts for special occasions.

My actual struggle is to find a way to use wisely my time: I don’t have a lot of free hours to cook very sophisticated meals every week. But I like to cook because it has a lot of advantages.

Here are the 5 most important reasons to prepare home food:

  • You have more control on the amount of sugar, fat and extra chemicals that you put in. The biggest issue with industrial food is that despite what brands try to make us believe, we never really know what’s inside. Even if it looks fresh and clean, when you start looking at the labels and see the number of additional components it makes you dizzy. FYI, it’s always better to buy products that don’t have more than 3 or 4 ingredients, with industrial and organic food (we can be fooled by organic brands too, don’t forget their point is to sell).

  • You save money, a significant amount of money. Take a couple of minutes and write down in a piece of paper your weekly or monthly food expenses. You are going to quickly realize how much not cooking home can actually cost you. There are the food carts not really optimal (when you go to the supermarket without a list or a general idea of your meals), all the food deliveries you can get at night and during the weekends (thanks UberEATS), the restaurants or takes out at lunch time in the office… When we spend all that money little by little every day, we don’t realize how much it is. It’s a good time to re think your budget, spend more on quality food on your local supermarket and maybe choose 2 days in the week to eat out in a very good restaurant. This way, you gain quality on your food and your wallet.
  • You save time later on: I do my food prep of the week on Sunday, depending on the recipes it can take me between one and three hours. It allows me to then, save time every day, I only have to heat up my dish in the micro wave or the oven. It’s also a way to save energy: you know when you come home, you are hungry, and you scratch your head in front of the refrigerator and you end up ordering a delivery… That’s another benefit of meal prep.
  •  You explore and experiment new recipes! I have my classic recipes, the ones I do quickly because I know them by memory. But I can get bored, I need diversity, so I regularly try new recipes, or I try to change a few things on my classic ones. Sometimes just another vegetable or spice can change the taste. Because my budget is limited and I don’t want to spend 4 hours on the kitchen, I usually stick to recipes with between 3 and 5 ingredients.
  • You create a moment of sharing and making memories with your loved ones. As I said, when I was a kid and a young teenager, it was always an amazing time to be with my mom or grandmother, cut vegetables or having my hands on flour preparing some cakes. Now these moments are rarer as I live abroad but I get to spend time in the kitchen with my boyfriend and his family. It’s a super cool way to bond and learn new things about each other cultures.  

As for my experience, cooking at home it’s a saver of both time and money. Also, it allows you to enjoy quality food at home and when you eat out. 

Why you should make smoothies

If you live in a rich society you are probably experiencing the same daily rush as I am.

You know the “get up, exercise/do yoga/do meditation (or a combo of the 3), work, eat properly, read and go to bed” ?

How the hell in all of this are we supposed to find time to do a good grocery shopping, cook properly and take time to actually sit and enjoy our meals ?

Since I left Europe the amount of time I spend eating has significantly reduced. I usually have my lunch in 15 minutes, 30 minutes for dinner when I am lucky.

I know it’s terrible for the digestion and I should take time to eat more consciously but…hey ! I eat healthy first, let’s take this thing step by step. 

I am always looking for ways to improve my meal prep and make my life easier. Preparing a smoothie has come to one of the best options. I usually prepare a mix of several fruits, or fruits and vegetables and for after my training, I love my combo banana-protein powder.

7 reasons to make smoothies more often:

  1. The most obvious one: it taste good
  2. It helps you keep regular meals during the day with a busy schedule
  3. It allows to increase the intake of fruits and vegetables (generally we don’t have enough)
  4. It boost your protein intake (which also tend to lack of quantity and/or quality)
  5. It helps fight the cravings
  6. It boost your metabolism
  7. Depending on your ingredients it keeps you awake in the morning or help you to sleep

Let’s be honest here: my smoothies never look as good as the one in this picture. I don’t take time to make them pretty for pictures. My goal is to prepare smoothies that are tasteful and with a big amount of nutrients. If it’s pretty, it’s a bonus.

Food in the US

In July it will be two years that I left France. I knew I would grow and learn a lot coming to North America. But one thing for sure, I knew I would never find the same quality of food. And even if I prepared myself as much as I could to deal with it, it’s still hard to accept it.

It’s a little bit like when you are going to do a hard workout session, you know it, you think “I will just push myself through it”… but when you are in the middle of it you think “noooope it’s too much, I think I could, but I can’t”.

I hear you, yes, if I am not happy I should just shup up and go home. But it’s only fair to be comparing everything from your home country when you live abroad.
North America has a lot of good things, but the quality of the food is not one of them.

After a year in Québec and now almost a year in Miami, here is my perspective:

  • Yes, you can eat organic food and there is plenty of it. And it is as expensive as it is in France. On this, both our countries suck. You want to eat healthy fresh non-GMO foods? You have to triple your food budget. It’s a hard choice for me (I buy some food organic some not), I can’t imagine the struggle for families with children.
  • The diversity is not there yet. I don’t know if it’s a specific parameter from Florida because it’s a very sunny tropical weather, but here we have the same food all year long. In France we have specific vegetables and fruits for each season, which makes the cooking fun and you never get bored. Since I am in Miami, no matter what, it’s always the same products season after season.
  • The size of certain packages of food is huge. It’s not usual to see 3 liters sodas bottles or “family size” bags of breads or chips. American people have the same physiology than European but the sizes of the products are way bigger. I guess it’s part of the obesity problem.
  • The fresh markets where you can find local products from your area are not so common. It’s surprising because Miami is the door to Latin America so I thought it would be easier to find products from America and the south of the continent. But I also learned that is not really in American culture to cook all the time. You buy food that is already prepared or you eat outside. So there is no real need or demand for fresh local market products.
  • In Montreal in particular, the vegetarian and vegan communities are huge and still growing. They offer a wide range of products and restaurants but I haven’t seen that in Miami a lot. The main culture here is Latina and they aren’t big fan of vegetarian foods. I like it because it gives me more options to eat something different. But it’s the same issue than with organic food, to me the prices are sometimes (and I insist sometimes) ridiculous. Charge people 7 $ for a vegan muffin is outrageous, sorry. With these 7 $ I buy the ingredients and I make 6 vegan muffins. So no, I am not falling for that.
  • The absence of cheese. This is a hard one for me French lady. I love my cheese on a good bread and in America they just make weird block of gouda cheese-thing. All the others are imported products (most of them from France and Italy) that off course cost a fortune. Once again I get it, if it’s importation it’s normal that is more expensive, but still ridiculous to pay 8 $ for 60g of brie. My family and friends thought that living in America I would get fat, the truth is I am losing weight because I eat less cheese.
  • The least but not less important: what’s with the chocolate with stuff inside? In France you have dark chocolate, milk chocolate and white chocolate. The ones you eat just like that and the ones you use to cook pastries. You have some brands that offer chocolate with pieces of fruit or nuts inside but it’s not the majority of the offer. But here, even in Wholefoods the majority of the chocolates have stuff inside! Whyyyyyyyy ? I am ordering my Milka online.. thank you Amazon.

To be fair the situation is not as bad as we paint it in Europe. But it’s true that the products contain way more chemical products, especially sugar. You add that to bigger sizes packages and a lack of cuisine knowledge … people eat too much fat, too much outside and have bigger health problems.

I know French people we can be pretty arrogant with our food and our cuisine. But I have to say that in the defense of American people, the organic food is so expensive here that it’s affordable for a small part of the population. I can’t eat organic 100% of the time and I don’t have a lot of expenses, so for a whole family, it’s impossible.

I think we will solve a lot of health issues and will start to cook more when the basic healthy products will be available at reasonable prices.

Why you should eat protein

It doesn’t matter if you are an omnivore, a vegan or a selective vegetarian, you have probably heard lately that proteins are important. Even more if you are practicing sport at a regular level.

Before telling you the benefits of eating proteins, maybe we should back up a little bit.

Proteins are essential for your body for various reasons:

  • The synthesis of the muscles
  • The defense of the organism (with the production of antibodies)
  • The transport of various elements in the blood

How does it work? When you eat a protein, your body transform them in amino acids, little chemical elements, who will turn themselves … in protein again.   

The first benefit that you have when you eat one is, they provide you the sensation of being full. Eat enough protein and you won’t be snacking shit. Or less, at least.

I am not a nutritionist so I am not going to provide you a complete meal plan. But according to my experience it’s kind of easy to have a bit of protein at every meal:

  • I have eggs at breakfast
  • I eat chicken or turkey at lunch
  • My protein shake is in my gym back as a post workout
  • I have fish at dinner

We all have different needs and tastes but what’s important to know is that there is protein in not only meats but also cereals like quinoa, rice, milk, yogurt and cheese. So, you really have a lot of different options at your disposition.

What also works or me when I am hungry between meals is to have a snack with protein on it, like a Greek yogurt.  

We tend to have the majority of our protein intake by the end of the day but it’s not ideal. As we said before, protein is a source of energy so it’s better to have them along the day.

Bon appétit

Eat your veggies

Today my mom would be proud of me because I am going to repeat something she told me a lot: eat more vegetables.

When I was a kid, I used to want to eat only 2 things: pasta and ham. It was a nightmare for my parents, three kids extremely selective with foods, bye bye social life.

It took us a really long time to change the way we eat. Most importantly, it was long and it took a conscious effort to see and feel the benefits of it in our bodies.

And I just realized recently how the way we eat evolve with time, education, money, culture and also trends! Since I live on my own, I cook almost everything I eat to save money but also make sure I don’t have too much chemical ingredients on my food.

A couple of years ago my food cart was just about buying things I wanted to eat for pleasure. Now I want to eat good food for the taste but I want it to be good for my body. I want energy, keep my organism and my gut clean, skin and care as good as possible.

So, when I go grocery shopping, I have two priorities: get good protein and different fruits and vegetables. Both are really important but today I will just make a quick reminder of the benefits of having different vegetables in your kitchen.

  1. It’s a great way to diversify your food intake. That’s a hell of a reason to have them, you have all the colors, size and different ways to cook them so you can avoid more easily to be bored.
  2. They are full of vitamins really important for your internal functions.
  3. It’s helping us maintain a healthy acid level in our organism.
  4. Scientists proved they help reducing the risk of cancers.
  5. They help your digestion on a daily basis because they are full of fibers.
  6. They contain a lot of anti-oxidant good for the skin (aging of the skin is slower)
  7. They are an additional source of hydration for the body, some of them like the cucumber are particularly good for that. 
  8. They help maintain bone density and so, reduce osteoporosis.
  9. Because they reduce the catabolism of the body (degradation of the muscular mass) they help recover after a workout.
  10. Aaaaaaand for the one of us worrying about their shape, they contain a very few calories so you can have a lot!

Now I know, all of these seems very good healthy, reasons to have vegetables. The most important step missing is to find a way to cook them in different ways, with different seasonings and different sides.

Have fun in the kitchen with it and keep it simple ! 

Breakfast or not breakfast …

I think that our generation has heard so many different myths about food that we don’t really know how to eat anymore.

We have been told to never skip breakfast, have it big, eat less at lunch and then super light at dinner, not eat between meals and then yes you can have snacks, have various milk product every day and now no milk is evil, have bread have pasta have rice and now no have gluten free products only !

The food lobbies are doing an incredible job with their marketing. We go to demonize food and then have them too much. We eat all the time and then we fast. We go from industrial prepared meals to full organic products or vegan diet without seeing a doctor and having a check up to see what’s actually going on in our bodies.

People I am telling you, we are nuts.

I am not a dietician, nor a doctor so today I will speak only from my experience.

When I was a kid I could have easily a breakfast with no issue. Then when I was 10 years old, I started to get sick every morning, I would puke before leaving home or just arriving at school. I didn’t know what the problem could be and was so ashamed I didn’t tell my parents. There, I stopped having breakfast for more 12 years.

Turns out I found out recently it’s the milk in my hot chocolate that I wasn’t digesting well. I today have a glass of chocolate almond milk because I love it !

I started to have breakfast again when I was 23… recovering from anorexia so it was not possible to skip a meal, I had to gain weight again.

There, I have tried different options: cereals, granola, Greek yogurt, bread with jam, tea, orange juice, turkey, fruits, eggs, protein pancakes, smoothies…

It took me a while to adjust the quantity, the food my body liked in the morning and what was enough to help me hold on until lunch (but I still need a snack during the day).

Today I am at a point of balance that works well for me: I have two whole eggs (I know not only whites), home-made bowl of chocolate granola and a green tea.

I have another green tea and an apple during the morning before my lunch, so I am not tempted by crap.

For years I repeated I was okay with the fact of not having breakfast. Truth I wasn’t: I was feeling exhausted all morning, it was extremely hard to concentrate at school and then at work, I was eating sugary snacks all morning and eating way too much at lunch to compensate.

So, in my opinion, in terms of energy yes, you need to have breakfast. If you don’t have appetite when you wake up well then have your food with you in your bag to have it in the bus or when you get to work.

Finally, in terms of fat loss I don’t fucking know. Some people say you have to eat it in the morning to lose weight, some others not. This is a debate that only trial can settle. I would suggest you give it a try for 3 weeks and see what happens: 3 weeks without it and 3 weeks with it. Check out your weight in the balance, the way you feel in your clothes, your look in the mirror, your digestion, your appetite and your mood!

Most of us are not nice persons when we are hungry. Before getting upset with your man/kid/coworker you might want to ask yourself if you should have a piece of food.

Quick reminder: skipping the breakfast doesn’t give you a pass to eat crap later during the day. If you do so, we need to start from the beginning and talk about caloric deficit, energy level and basic metabolism.

If you do need us to talk about these subjects let me know.

Supplements

I get regularly questions about supplements.

Which ones I use, which one is the best fat burner, BCAA or protein, when should I take them or not…

The truth is I have never been a huge fan for two reasons.

  1. I think it strike strongly on our lazy side and we very often tend to give them more magic powers than they have. We think this one or that one is going to increase incredibly our performance abilities or help us quickly burn that extra love-handles fat.

Well sorry to break that to you but THERE IS NO MAGIC PILL.

Actually, there is one, it’s called surgery, but that’s another topic I won’t start here (unless you want me to).

A supplement holds its power on his own word, is own definition. It’s just a supplement. It can help you, yes, there might even be a bit of a placebo effect, but you need to first focus on having a proper training, food as natural as possible and a good quality recovery process (rest days and a good quality sleep).

If you are trying to have a higher energy level, feel stronger and more flexible, you need to take into account different elements. You can’t be missing sleep, eating crap and then go crazy for a week making a cleanse thinking it’s going to erase all the crap you put into your body.

Your natural chemistry needs time and patience to change and adapt itself to a new routine.

  1. These products are over-promoted by the fitness industry. My mom is a doctor (I hear you here, how the hell is it relevant to the subject?) Well as a doctor, she has been receiving for years a lot of samples, goodies and products of all kind for new parents (she is a pediatric doctor). Not for the best interests of babies and their parents. No, just for money because it creates a lot. So, the laboratories push the most interesting products FOR THEM.

The same things happen with the workout supplements.

I think the worst categories are the fat burner. My god, between the sweat waists and all kind of fat burners drinks, I think there is enough money to finance the life of dozen or maybe hundreds of families in a poor country.

Just think about it and take some perspective because otherwise you are going to spend your time taking supplements. One for the fat burn, one as a pre-workout, one after the workout, one to recover, one for the muscles, one for the joints, one for the skin, one for the hair…. Blablabla the list never ends.

Yes, some of them are good, particularly the ones that help you take care of your joints and ligaments. But guess what, you don’t need a crazy number of supplements or no supplements at all if you have a balanced food intake.

All the nutrients can be found in a healthy balanced and diversified plate!

It’s been 4 years that I train 4 to 6 times a week now. I never had to take a pre-workout to push me before a session, that’s just bullshit to me. Even when I am extra tired, I don’t take one. I just make my session shorter by reducing my rests between my sets, go home earlier to have a proper meal before going to bed and that’s it.

I am taking a bit of BCAA to help my recovery but what’s working best for my recovery? Warming up and stretching properly, taking care of my movements during a session, drinking a lot of water, going to see a chiropractor once in a while and get a massage by a pro once a month.

I have a protein powder shake after a workout IF I don’t feel like eating a normal protein food (some days I am just tired of eggs and chicken and turkey and fish). I use it not like a replacement meal but just as a different protein snack.

And you know what’s the best fat burner natural that won’t cost you a fortune? Green tea, without sugar, just a bit of honey. And water. That’s it.

Also, an old trick to help you with the cravings: have an apple and water! The pectin in the apple will help you increase your satiety sensation and water weight in the belly so you will fuller. If you don’t eat crap, you will have less fat to burn.

There is no harm in buying products and trying them. We all adapt this way, trying this and that.

But I wanted to remind you that there is a lot of things that are put to us just to make money, it’s not necessarily efficient. And our modern food is already full of chemicals, it’s never a bad thing to try to avoid as much as we can everything that is processed.

Have a reasonable consumption

Dear bread

As any French person, back home I was a big bread consumer. Mostly because we have really good bakeries with good quality bread that stays crunchy or soft. And let’s not talk about the pastries we have or I am going to get nostalgic.
It’s been an interesting marketing campaign against bread and the evil: gluten !!

I will make another article about gluten but for now I just want to talk about how to choose a good bread, one sort that will help you get a lot of nutrients: cereal bread.

For starter, I just want to say that you don’t need to banish bread for your diet if you want to loose weight. It’s just about moderation. Also, the type of bread you choose is important.

The only way to loose weight is to control your energetic intake by spending more calories than the ones you are absorbing (especially with sports).
Cereals bread has a healthier impact in your health than usual white bread. But off course, i you eat an entire baguette every day, you will gain weight. A food can be healthy but it doesn’t mean that you can eat it without moderation.

First basic thing to do: not eat your bread during a meal with anoter carb like rice or pasta. It’s one carb or the other but not both.

If you choose your cereals bread to share with your meal you can enjoy its benefits because it’s rich in fibers (helping digestion and fight cravings), starch (provides energy), Vitamins E and B (antioxydants vertues), potassium, magnesium, phosphore and iron.

So there is no real reason to banish it from your diet, just keep the quantity reasonnable.

In terms of timeline, it’s better to have for breakfast and/or lunch but avoir having it at night for dinner. For brakfeast you can have it with a little bit of butter and jam. For lunch you can choose to eat it with a salad, or even as a snack during the day.

As it is with good things in this world, don’t overindulge.
Bon appétit !