Au XIIIème siècle, les Croisés, après avoir tenté en vain de prendre la ville de Damas, ramenèrent en France une variété nouvelle de prunier dite « prunier de Damas ». Les moines de l’Abbaye de Clairac (près d’Agen), par croisement d’un prunier de Damas et d’un prunier local, créèrent une nouvelle variété de pruniers, baptisés «pruniers d’Ente». Lors d’une année de surproduction, les moines constatèrent que les prunes, séchées et « cuites » au soleil, étaient délicieuses et pouvaient se conserver. C’est la naissance du pruneau!
Les pruneaux étaient embarqués du port d’Agen sur la Garonne, à destination de Bordeaux. Estampillés du nom de leur port d’expédition les pruneaux furent très tôt associés au nom de cette ville. Voilà comment est né le pruneau d’Agen ! L’appellation pruneau d’Agen perdurera ainsi au fil des siècles jusqu’à sa reconnaissance officielle par l’Union Européenne en novembre 2002. Issues de la variété Prunier d’Ente, les prunes sot ramassées à maturité à partir du 15 Août et jusqu’au 20 septembre, lavées, triées, elles ne sont plus séchées au soleil mais sur des claies entre 70 et 80°C, les prune déshydratée se transforme alors en pruneau.
On le consomme nature, en accompagnement de plats salés, ou dans des desserts sucrés.
Le pruneau, fruit emblématique de la ville d’Agen, nous livre ses secrets. Côté calibre, les pruneaux offrent autant de taille que de possibilité. Les chiffres correspondent au nombre de pruneaux aux 500gr.
Voici les principaux calibres sur le marché :
Géant (calibre 33/44) : idéal pour le grignotage et le fourrage.
Très gros (calibre 44/55) : parfait pour le grignotage, la garniture et la mise en bocaux
Gros (calibre 55/66) et moyen (66/77) : garniture, compotes, jus.
Les temps de séchages de la prune vont avoir un impact sur le résultat final, le temps de cuisson est d’à peu près 24h à 75°C pour un pruneau sec ayant un taux d’humidité compris entre 21 et 23°. Pour le pruneau mi-cuit, le temps de cuisson est d’environ 16h à une température de 73°C son taux varie lui entre 33 et 35°. Le temps de cuisson ou la température peuvent varier avec le calibre, le taux de sucre de la prune, et le taux d’humidité de l’air. Quant à la prune mi-cuite, environ 14 heures lui seront nécessaires.
Ses propriétés nutritionnelles
Concentré des éléments nutritifs de la Prune d’Ente, le pruneau d’Agen tire son énergie de sa richesse naturelle en glucide.
Une composition glucidique particulière
Le pruneau se caractérise par sa teneur en sucres qui constitue le socle de sa valeur énergétique. L’intérêt de ce fruit réside dans la composition et la proportion de ses glucides : il se compose de glucose (partie de sucres à assimilation rapide), de fructose (sucres à assimilation lente) et d’un autre sucre : le sorbitol (glucide rare dans le monde végétal qui a des fonctions stimulantes sur le fonctionnement de la vésicule biliaire et des intestins).
Il intervient aussi comme un élément régulateur dans le métabolisme des glucides. Il évite les pics hyper glycémiques et la sensation de faim réactionnelle qui en résulte.
Le Glucose est un monosaccharide très rapidement assimilable qui participe au métabolisme énergétique de l’organisme. C’est le « carburant-type » des cellules de l’organisme.
Le Sorbitol, il tire son nom du sorbier. Le Pruneau d’Agen, avec une teneur moyenne de 10 g aux 100 g (et des extrêmes allant de 3 à 20 g), fait partie des fruits qui en renferment le plus. Polyol dont la formule est un peu différente de celle des autres glucides, le sorbitol a un pouvoir sucrant moins élevé que le glucose ou le fructose. Incomplètement absorbé dans l’intestin grêle, il est partiellement métabolisé au niveau du colon, et il n’élève que peu la glycémie et l’insulinémie.
Le Fructose est un monosaccharide caractéristique des fruits. Il produit un effet sur la régulation glycémique. Après avoir été métabolisé par le foie, il est transformé en glucose et peut alors être utilisé pour le travail musculaire.
De ce mélange glucidique en résulte un index glycémique modéré (IG = 52) ce qui lui permet de délivrer son énergie de façon progressive pour tenir toute la journée sans “coup de pompe”.
Mais, c’est quoi l'index glycémique ?
L’index glycémique (IG) sert à évaluer le pouvoir hyperglycémiant d’un aliment par rapport à un aliment de référence, en général le glucose (IG = 100). Tout aliment est capable de fournir du sucre et de faire fabriquer de l’insuline grâce au pancréas, ce pouvoir est appelé index glycémique.
Définition de la glycémie
La glycémie, c’est la quantité de « sucre », (en réalité du glucose) contenu dans le sang. Lorsque l’on est à jeun, la glycémie est environ de 1g de glucose par litre de sang.
Après absorption d’aliments contenant des sucres, la glycémie (taux de sucre dans le sang) augmente. A ce moment une hormone est sécrétée : l’insuline. Son rôle est de « débarrasser » le sang du sucre en excès et pour ce faire elle entraîne l’acheminement du sucre dans les cellules, car avoir un excès de sucre dans le sang est néfaste pour l’organisme. Les aliments qui ont une charge glycémique élevée vont être responsables d’une sécrétion importante d’insuline.
Mais revenons-en à nos petits pruneaux d’Agen, L’addition de ces trois glucides permet de disposer d’une énergie à la fois rapidement disponible et d’assimilation progressive. Mais, le pruneau d’Agen à encore d’autres avantages, il contient de faibles quantité de fructanes (0,3 %), beaucoup moins que les raisins secs (7 %) mais beaucoup plus que les pommes, les poires et les bananes. Les fructanes sont des polymères de fructose, qui passent à travers l’intestin grêle sans être digérés et se retrouvent dans le côlon où ils subissent une fermentation par le microbiote et stimulent par conséquent la flore intestinale.
Une grande richesse en fibres solubles et insolubles
Les vertus laxatives du pruneau sont connues depuis très longtemps. Le pruneau contient en effet une quantité importante de fibres (13 à 16 %), réparties entres fibres solubles et insolubles.
Les fibres solubles comme la pectine (35 % environ) ou la cellulose (20 %) ont la propriété de former une sorte de gel apaisant qui permet une meilleure régulation du transit intestinal. De plus, ces fibres solubles favorisent la baisse du LDL (mauvais cholestérol), prolongent la sensation de satiété et permettent ainsi d’avoir faim moins rapidement et de mieux gérer son poids. Les fibres solubles favorisent également l’équilibre de la flore intestinale et sont ainsi préconisées dans la prévention des risques de cancers digestifs et en particulier de cancer colorectal. Et ce qui ne gâche rien, confèrent au pruneau son moelleux. Quant aux fibres insolubles, elles jouent un rôle mécanique en accélérant et en stimulant le fonctionnement des intestins. Ces fibres ne sont pas absorbées dans
l’organisme, elles se chargent de grandes quantités d’eau, ce qui rend les selles plus volumineuses et plus faciles à expulser. A l’inverse des fibres solubles, leur consommation n’est donc pas à recommander en cas de diarrhées ou de selles molles. Cette action sur le transit est également due à la présence de notre fameux sorbitol, en effet le sorbitol, n’est pas complètement assimilé par le tube digestif, il contribue de ce fait à stimuler le transit intestinal.
La diphénylisatine, un composé de la famille des indols, a un également un effet légèrement laxatif.
Il faut savoir que 100 g de pruneaux soit 8 à 10 couvrent environ 60 % des apports nutritionnels conseillés (ANC) par jour en fibres.
Composition minérale
Le potassium, son absorption se déroule dans l’intestin. Une fois passé dans le sang, ce minéral se retrouve directement dans les cellules, où il effectuera ses différentes fonctions vitales pour l’organisme comme, gérer la régulation des fluides dans l’organisme, l’équilibre de l’eau entre l’intérieur et l’extérieur des cellules, l’équilibre acido-basique de l’organisme, l’élimination des toxines via les reins. Il limite donc le risque de calculs dans les
reins. Il limite l’hypertension en éliminant l’excès de sodium, une des causes principales de l’hypertension. Indispensable à la transmission de l’influx nerveux, il participe à la production d’ATP ont le rôle est de fournir l’énergie nécessaire aux réactions chimiques des cellules. Le potassium contribue à la régulation du rythme cardiaque. Il réduit donc le risque de maladie et d’accident cardiaque. Il est utilisé pour le bon fonctionnement des
muscles pour assurer leurs bonnes contractions. De plus, ce minéral aide à maintenir une peau saine. Il sortira des cellules uniquement en cas de déshydratation et lors de la destruction des protéines (le potassium étant fixé à celles-ci) En revanche, les personnes souffrant d’insuffisance rénale ou prenant certains médicaments antihypertenseurs devront limiter leur consommation de pruneaux, et en parler à leur médecin.
Le magnésium, il joue de très grands rôles dans l’organisme. Sa principale propriété est son action apaisante, qui aide à lutter contre le stress. Il a aussi une action décontractante sur les muscles et stimulante pour le système immunitaire. En favorisant l’absorption du calcium par l’os, il permet la préservation de la structure osseuse et contribue à la croissance des os et des dents. Il module la réactivité au stress et inhibe l’excitabilité neuronale permettant ainsi de retrouver son tonus et son bien-être en luttant contre les manifestations du stress telles que l’hyperémotivité, les tremblements, la fatigue nerveuse matinale, les maux de tête, les insomnies, les crampes….
Il augmente l’activité du système immunitaire : il intervient dans la formation des anticorps et agit sur les cellules en les rendant plus toniques, les aidant ainsi à se protéger des agressions (microbes, bactéries, virus, …).
Le magnésium combat les radicaux libres et participe à l’activité hormonale. Il est nécessaire à la production d’ADN et participe à la synthèse des protéines et à la production d’énergie. Le pruneau d’Agen est une source importante de magnésium : avec 45 mg/100 g soit 13 % des apports nutritionnels conseillés (ANC). Le bore vient compléter la liste des minéraux contenues dans les pruneaux, c’est un minéral rare, il joue un rôle important et est nécessaire à l’utilisation du calcium, du phosphore, du magnésium et de la vitamine D, essentiel au processus l’ossification. Cet oligo-élément stimule les fonctions nerveuses et participe à la production d’énergie. 50 g de pruneaux (4 à 5 pruneaux) couvrent 100 % des ANC. Le zinc et le fer sont également présents. Le zinc stimule les défenses immunitaires et le fer intervient dans la constitution de l’hémoglobine contenue dans les globules rouges et dans l’oxygénation des tissus.
Et les vitamines alors ?
La vitamine C présente dans les pruneaux permet une meilleure assimilation du fer. Parmi les nombreuses vitamines contenues dans le pruneau, certaines sont en quantité appréciables comme la vitamine E : 8 pruneaux couvrent 20 % des ANC. Cette vitamine a la faculté de protéger les tissus et protège du vieillissement et en particulier du vieillissement cérébral. La provitamine A ou béta-carotène, appartenant à la famille des caroténoïdes, est impliquée dans la synthèse des pigments de la vision, et permet la prolifération et la différenciation des cellules pendant la vie embryonnaire. 100 g de pruneau couvrent 57% des besoins quotidiens en bêta carotène
Ses propriétés antioxydantes
Les radicaux libres peuvent s’attaquer à tous les constituants de l’organisme, en particulier graisses, ADN, protéines et favoriser les maladies chroniques comme la cataracte, le cancer, les maladies coronariennes, le diabète, l’insuffisance rénale, Alzheimer, Parkinson… Ces radicaux libres sont neutralisés ou pris en charge par des mécanismes protecteurs de l’organisme, qu’on appelle antioxydants. Les antioxydants ont un rôle important : empêcher les agresseurs d’atteindre leurs cibles et de les endommager. Le pouvoir antioxydant du pruneau d’Agen s’explique par la présence de polyphénols (les tanins et les flavonoïdes). Ses polyphénols luttent contre les radicaux libres responsables du vieillissement cellulaire, des dégénérescences et ont des effets bénéfiques sur la mémorisation à long terme et sur les capacités d’apprentissage.
Reconnu pour ses vertus antioxydantes notamment en cancérologie, le pruneau fait partie des aliments dits « fonctionnels ». Il occupe une place importante en se plaçant après la tomate (riche en lycopène), et les brocolis (riches en indoles et en composés soufrés).
Qui peut consommer du pruneau ?
Tout au long de la vie le pruneau d’Agen apporte ainsi de réels bénéfices nutritionnels indispensables à un bon équilibre alimentaire Les nourrissons sont souvent victimes de troubles du transit lors du sevrage. Les compotes
de pruneau ou les associations pommes/pruneaux sont alors plébiscitées pour leurs apports en fibres en même temps qu’en énergie, vitamines et minéraux.
Dès l’âge de 6 ans il est fondamental que l’éducation à l’alimentation intervienne. Au-delà de son goût sucré qui plaît aux enfants, le pruneau d’Agen apparaît comme une mine de nutriments essentiels à la croissance. Facile à emporter pour le goûter, le pruneau d’Agen comble les petits creux de façon équilibrée et limite l’apport de substance raffinée comme les biscuits ou les bonbons tant apprécié par les enfants.. Par la suite, entre 10 et 18 ans l’enfant va doubler son poids suscitant des besoins énergétiques spectaculaires et des apports nutritionnels adaptés à la fois pour développer ses capacités physiques et soutenir une activité intellectuelle intense à l’école.
Le pruneau d’Agen est toujours l’aliment idéal car 8 gros pruneaux (100g) apportent environ 210 kcal essentiellement d’origine glucidiques, dont l’absorption se fait progressivement et régulièrement en raison de son index glycémique modéré. Souvent carencés en fibres, les enfants trouveront en lui une source équilibrée de fibres auxquelles s’ajoutera une source non négligeable de minéraux et vitamines.
Pour les sportifs, l’association de fructose et de glucose pendant l’exercice semble efficace pour la performance et permettent d’augmenter le délai d’épuisement et de prévenir les petits malaises et autres fringales. La richesse des pruneaux en glucides permet de lutter contre l’hypoglycémie tant redoutée. A l’exercice, le fonctionnement
musculaire utilise du glucose.
Pour équilibrer les pertes, l’alimentation des sportifs doit apporter plus de glucides.
Ces derniers peuvent alors représenter de 55 à 70% de l’apport énergétique selon les dépenses énergétiques quotidiennes. Ces sucres libèrent une énergie rapide et durable pour l’organisme. Les pruneaux constituent un carburant qualitatif grâce à leur faible index glycémique. Le magnésium qu’ils contiennent prévient également l’apparition des crampes, et son eau de la déshydratation pendant l’effort. L’exercice s’accompagne donc de besoins augmentés en eau, minéraux, glucides, protéines et vitamines qu’il faut compenser par des apports correspondants.
Par ailleurs lors des exercices de plus de 2h30 il est conseillé l’ingestion toutes les 30 minutes de petites portions de glucides sous forme solide en complément des boissons. L’alternance avec des fruits secs à pulpe tels que le pruneau permet de répondre parfaitement à ces recommandations. Ils trouvent également leurs places dans les menus de récupération de part leurs vertus alcalinisante. Pour les seniors, souvent plus sédentaires, souffrant d’un transit ralenti, aux dentitions fragiles ou abîmées, la consommation de pruneaux est aussi recommandée. Le pruneau permet de lutter contre la stase digestive grâce à ses fibres. Le sorbitol qu’il contient permet aussi de réguler la glycémie et de freiner l’absorption du cholestérol. C’est en outre un aliment qui se digère facilement.
Particulièrement intéressant pour la diversité des nutriments qu’il contient et les propriétés que ces derniers lui confèrent, le pruneau d’Agen s’inscrit pleinement dans les préconisations du Programme National de Nutrition et de Santé qui conseille la consommation minimale d’au moins 5 fruits et légumes au cours de la journée. Il ne surcharge pas l’alimentation en lipides ou en protéines et participe à la reconquête d’une alimentation équilibrée. Les pruneaux d’Agen apportent bien être et plaisir lors de la dégustation. Leur bon goût et leur image de naturalité et de terroir associée à leur praticité d’emploi, en font les partenaires alimentaires de choix.
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