{"id":3688,"date":"2026-01-26T17:52:16","date_gmt":"2026-01-26T17:52:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3688"},"modified":"2026-01-26T17:52:17","modified_gmt":"2026-01-26T17:52:17","slug":"differences-between-whole-grains-and-refined-grains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/differences-between-whole-grains-and-refined-grains\/","title":{"rendered":"DIFF\u00c9RENCES ENTRE GRAINS ENTIERS ET GRAINS RAFFIN\u00c9S"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Pourquoi la diff\u00e9rence est importante pour votre sant\u00e9<\/h2> <p>Les experts de la sant\u00e9 recommandent constamment de choisir des grains entiers plut\u00f4t que des grains raffin\u00e9s, mais qu\u2019est-ce qui les diff\u00e9rencie exactement\u00a0? La r\u00e9ponse r\u00e9side dans la transformation et la nutrition, et la compr\u00e9hension de cette diff\u00e9rence peut avoir un impact significatif sur votre sant\u00e9.<\/p> <h2 class=\"wp-block-heading\">What Makes a Grain &#8220;Whole&#8221;?<\/h2> <p>Tous les grains entiers contiennent trois parties : le son, le germe et l\u2019endosperme. Un grain est consid\u00e9r\u00e9 comme un grain entier tant que les trois parties d\u2019origine sont toujours pr\u00e9sentes dans les m\u00eames proportions que lorsque le grain poussait dans les champs.<\/p> <h3 class=\"wp-block-heading\">Les trois parties de chaque grain de grain<\/h3> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg\" alt=\"\" class=\"wp-image-18720\" style=\"width:498px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/grain-kernel.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p>Chaque grain de grain, qu\u2019il s\u2019agisse du bl\u00e9, du riz, de l\u2019avoine ou de l\u2019orge, se compose de trois parties essentielles :<\/p> <p><strong>1. Son (coque ext\u00e9rieure)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The fibrous protective covering around the entire kernel<\/li> <li>Contains most of the grain&#8217;s fiber, B vitamins, and antioxidants<\/li> <li>Gives whole grains their slightly rougher texture and nutty flavor<\/li> <\/ul> <p><strong>2. Endosperme (couche interm\u00e9diaire)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The largest part of the kernel, making up about 80% of its weight<\/li> <li>Contains mostly starchy carbohydrates and some protein<\/li> <li>This is the only part retained in refined grains<\/li> <\/ul> <p><strong>3. Germe (noyau interne)<\/strong><\/p> <ul class=\"wp-block-list\"><li>The smallest part but nutritionally dense<\/li> <li>Contains healthy fats, vitamin E, B vitamins, and minerals<\/li> <li>The &#8220;embryo&#8221; that would grow into a new plant<\/li> <\/ul> <h2 class=\"wp-block-heading\">Types courants de c\u00e9r\u00e9ales<\/h2> <p>Les c\u00e9r\u00e9ales comprennent le bl\u00e9, le ma\u00efs, le riz, l\u2019avoine, l\u2019orge, le quinoa, le millet, le seigle et le sorgho. Chacun peut \u00eatre transform\u00e9 en grains entiers ou en produits c\u00e9r\u00e9aliers raffin\u00e9s.<\/p> <h2 class=\"wp-block-heading\">Grains entiers et grains raffin\u00e9s : les principales diff\u00e9rences<\/h2> <h3 class=\"wp-block-heading\">Les grains entiers gardent tout<\/h3> <p><strong>Ce qu\u2019ils comprennent :<\/strong> Les trois parties du grain (son, germe, endosperme)<\/p> <p><strong>Avantages nutritionnels :<\/strong><\/p> <ul class=\"wp-block-list\"><li>High in fiber (up to 4 times more than refined grains)<\/li> <li>Rich in B vitamins, vitamin E, and minerals like magnesium and selenium<\/li> <li>Contains antioxidants and phytochemicals<\/li> <li>Provides healthy fats from the germ<\/li> <\/ul> <p><strong>Texture et go\u00fbt :<\/strong> Texture plus dense et plus moelleuse avec une saveur plus noisette et plus complexe<\/p> <p><strong>Dur\u00e9e:<\/strong> Plus court en raison des huiles naturelles contenues dans le germe (g\u00e9n\u00e9ralement 3 \u00e0 6 mois)<\/p> <h3 class=\"wp-block-heading\">Les c\u00e9r\u00e9ales raffin\u00e9es \u00e9liminent la nutrition<\/h3> <p>Les grains raffin\u00e9s diff\u00e8rent des grains entiers en ce sens qu\u2019une partie ou la totalit\u00e9 des couches externes de son sont \u00e9limin\u00e9es par broyage, perlage, polissage ou d\u00e9germage. Ces processus r\u00e9duisent les micronutriments, diminuent les fibres de \u226475 % et r\u00e9duisent certains composants antinutritionnels contenus dans le son.<\/p> <p><strong>Ce qui est supprim\u00e9 :<\/strong> Son et germe (ne gardant que l\u2019endosperme)<\/p> <p><strong>Ce qui est perdu lors du traitement :<\/strong><\/p> <ul class=\"wp-block-list\"><li>Up to 75% of fiber<\/li> <li>80% of B vitamins<\/li> <li>Most minerals and antioxidants<\/li> <li>All healthy fats<\/li> <\/ul> <p><strong>Ce qui reste :<\/strong> Principalement de l\u2019amidon et un peu de prot\u00e9ines<\/p> <p><strong>Texture et go\u00fbt :<\/strong> Texture fine, l\u00e9g\u00e8re et moelleuse avec une saveur douce<\/p> <p><strong>Dur\u00e9e:<\/strong> Plus long (jusqu\u2019\u00e0 1 an) car les huiles ont \u00e9t\u00e9 \u00e9limin\u00e9es<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18723\" style=\"width:418px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-vs-refined-nutrition-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">L\u2019impact sur la sant\u00e9 : pourquoi les grains entiers gagnent<\/h2> <p>Les grains entiers ont \u00e9t\u00e9 associ\u00e9s \u00e0 un risque plus faible de maladie cardiaque, de diab\u00e8te et d\u2019autres probl\u00e8mes de sant\u00e9.<\/p> <h3 class=\"wp-block-heading\">Avantages cardiovasculaires<\/h3> <p>Les fibres de grains entiers peuvent aider \u00e0 r\u00e9duire le taux de cholest\u00e9rol sanguin et peuvent r\u00e9duire le risque de maladie cardiaque.<\/p> <h3 class=\"wp-block-heading\">Contr\u00f4le de la glyc\u00e9mie<\/h3> <p>Les grains entiers ont un indice glyc\u00e9mique plus bas que les grains raffin\u00e9s, ce qui signifie qu\u2019ils provoquent une augmentation plus lente et plus r\u00e9guli\u00e8re de la glyc\u00e9mie.<\/p> <h3 class=\"wp-block-heading\">Sant\u00e9 digestive<\/h3> <p>Les fibres sont \u00e9galement importantes pour le bon fonctionnement de l\u2019intestin. La teneur \u00e9lev\u00e9e en fibres des grains entiers favorise une digestion saine et peut r\u00e9duire le risque de cancer colorectal.<\/p> <h3 class=\"wp-block-heading\">Gestion du poids<\/h3> <p>Les fibres et les prot\u00e9ines contenues dans les grains entiers vous aident \u00e0 vous sentir rassasi\u00e9 plus longtemps, ce qui peut r\u00e9duire l\u2019apport calorique global.<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg\" alt=\"\" class=\"wp-image-18728\" style=\"width:482px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/whole-grain-win-1.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">Qu\u2019en est-il des grains enrichis ?<\/h2> <p>Les grains enrichis sont des grains raffin\u00e9s qui ont \u00e9t\u00e9 enrichis avec des nutriments suppl\u00e9mentaires. Bien que de nombreuses vitamines perdues dans le processus de raffinage puissent \u00eatre ajout\u00e9es, la fibre perdue n\u2019est pas remplac\u00e9e.<\/p> <p>Bien que l\u2019enrichissement aide \u00e0 restaurer certains nutriments, ce n\u2019est pas une solution parfaite :<\/p> <ul class=\"wp-block-list\"><li><strong>What&#8217;s added back:<\/strong> Iron, thiamine, riboflavin, niacin, and folic acid<\/li> <li><strong>What&#8217;s still missing:<\/strong> Fiber, vitamin E, magnesium, and many antioxidants<\/li> <li><strong>The bottom line:<\/strong> Enriched grains are better than non-enriched refined grains, but whole grains are still the healthiest choice<\/li> <\/ul> <h2 class=\"wp-block-heading\">Recommandations sanitaires officielles<\/h2> <p>L\u2019American Heart Association recommande de choisir des grains entiers et des produits contenant au moins 51\u00a0% de grains entiers par rapport aux grains raffin\u00e9s, et sugg\u00e8re d\u2019obtenir trois grains entiers riches en fibres chaque jour.<\/p> <p>Les directives di\u00e9t\u00e9tiques pour les Am\u00e9ricains recommandent que les grains entiers constituent au moins la moiti\u00e9 du total des grains que nous consommons, mais les recherches montrent que la plupart des gens ne respectent pas cette recommandation.<\/p> <h2 class=\"wp-block-heading\">Les c\u00e9r\u00e9ales sans gluten : une consid\u00e9ration particuli\u00e8re<\/h2> <p>Pour les personnes atteintes de la maladie c\u0153liaque ou d\u2019une sensibilit\u00e9 au gluten non c\u0153liaque, il est essentiel d\u2019\u00e9viter le bl\u00e9, l\u2019orge et le seigle. Cependant, de nombreuses options sans gluten existent.<\/p> <h3 class=\"wp-block-heading\">Les grains entiers naturellement sans gluten comprennent :<\/h3> <ul class=\"wp-block-list\"><li><strong>Rice<\/strong> (brown rice is the whole grain version)<\/li> <li><strong>Corn<\/strong> (choose whole kernel corn or products made from whole corn)<\/li> <li><strong>Quinoa<\/strong> (technically a seed, but used like a grain)<\/li> <li><strong>Oats<\/strong> (choose certified gluten-free to avoid cross-contamination)<\/li> <li><strong>Buckwheat<\/strong> (despite the name, it&#8217;s gluten-free and actually a grass)<\/li> <li><strong>Millet<\/strong><\/li> <li><strong>Teff<\/strong><\/li> <li><strong>Sorghum<\/strong><\/li> <li><strong>Amaranth<\/strong><\/li> <\/ul> <h3 class=\"wp-block-heading\">Le d\u00e9fi sans gluten<\/h3> <p>Une \u00e9tude sur les aliments sans gluten ciblant les enfants a r\u00e9v\u00e9l\u00e9 que 88\u00a0% des produits n\u2019offraient pas beaucoup d\u2019avantages pour la sant\u00e9 et que 79\u00a0% d\u2019entre eux \u00e9taient riches en sucre. Les produits de boulangerie sans gluten sont \u00e9galement riches en mati\u00e8res grasses, en sucre, en sel et en glucides raffin\u00e9s.<\/p> <p>La plupart des produits commerciaux sans gluten sont fabriqu\u00e9s avec des farines raffin\u00e9es (en particulier la farine de riz blanc), de sorte que les personnes suivant un r\u00e9gime sans gluten manquent souvent de fibres et d\u2019autres nutriments pr\u00e9sents dans les grains entiers.<\/p> <h2 class=\"wp-block-heading\">Comment choisir des grains entiers<\/h2> <p><strong>Lisez attentivement les listes d\u2019ingr\u00e9dients :<\/strong><\/p> <ul class=\"wp-block-list\"><li>Look for &#8220;whole&#8221; as the first word (whole wheat, whole oats, whole corn)<\/li> <li>Watch out for misleading terms like &#8220;wheat flour&#8221; (this is refined) or &#8220;multigrain&#8221; (doesn&#8217;t guarantee whole grains)<\/li> <\/ul> <p><strong>Recherchez des timbres de grains entiers :<\/strong> Le Whole Grains Council fournit des timbres indiquant la teneur en grains entiers<\/p> <p><strong>V\u00e9rifier la teneur en fibres :<\/strong> Les produits \u00e0 grains entiers contiennent g\u00e9n\u00e9ralement au moins 3 grammes de fibres par portion<\/p> <figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg\" alt=\"\" class=\"wp-image-18729\" style=\"width:486px;height:auto\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-1024x683.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-320x213.jpg 320w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-768x512.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains-480x320.jpg 480w, https:\/\/fitolympia.com\/wp-content\/uploads\/2025\/09\/how-to-choose-whole-grains.jpg 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <h2 class=\"wp-block-heading\">Faire le changement : conseils pratiques<\/h2> <ol class=\"wp-block-list\"><li><strong>Start gradually:<\/strong> Replace one refined grain product at a time<\/li> <li><strong>Try different varieties:<\/strong> Brown rice, whole wheat pasta, steel-cut oats<\/li> <li><strong>Experiment with new grains:<\/strong> Quinoa, barley, farro, or bulgur<\/li> <li><strong>Mix and match:<\/strong> Combine white and brown rice initially for taste adjustment<\/li> <li><strong>Focus on breakfast:<\/strong> Switch to whole grain cereals, oatmeal, or whole wheat toast<\/li> <\/ol> <h2 class=\"wp-block-heading\">La conclusion<\/h2> <p>The evidence is clear: whole grains offer a &#8220;complete package&#8221; of health benefits, unlike refined grains, which are stripped of valuable nutrients in the refining process. While refined grains may create lighter, fluffier baked goods, choosing whole grains provides significantly more nutrition and long-term health benefits.<\/p> <p>Passer aux grains entiers est l\u2019un des changements les plus simples et les plus efficaces que vous puissiez apporter pour am\u00e9liorer votre alimentation et votre sant\u00e9 globale.<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">Sources<\/h2> <ol class=\"wp-block-list\"><li>Harvard T.H. Chan School of Public Health &#8211; The Nutrition Source: Whole Grains. Retrieved from https:\/\/nutritionsource.hsph.harvard.edu\/what-should-you-eat\/whole-grains\/<\/li> <li>U.S. Department of Agriculture &#8211; MyPlate.gov: Grains Group. Retrieved from https:\/\/www.myplate.gov\/eat-healthy\/grains<\/li> <li>American Heart Association: &#8220;Get to Know Grains: Why You Need Them, and What to Look For&#8221; (June 25, 2024). Retrieved from https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/whole-grains-refined-grains-and-dietary-fiber<\/li> <li>Mayo Clinic: &#8220;Whole grains: Hearty options for a healthy diet&#8221; (2024). Retrieved from https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/whole-grains\/art-20047826<\/li> <li>National Center for Biotechnology Information: &#8220;Whole and Refined Grains and Health\u2014Evidence Supporting &#8216;Make Half Your Grains Whole'&#8221; PMC7231599. Retrieved from https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7231599\/<\/li> <li>American Society for Nutrition: &#8220;Farm-to-table study reveals why whole grains are healthiest&#8221; (August 30, 2024). Retrieved from https:\/\/nutrition.org\/farm-to-table-study-reveals-why-whole-grains-are-healthiest\/<\/li> <li>The Whole Grains Council: &#8220;What&#8217;s a Whole Grain? A Refined Grain?&#8221; Retrieved from https:\/\/wholegrainscouncil.org\/whole-grains-101\/whats-whole-grain-refined-grain<\/li> <li>Celiac Disease Foundation: &#8220;Gluten-Free Foods.&#8221; Retrieved from https:\/\/celiac.org\/gluten-free-living\/gluten-free-foods\/<\/li> <li>WebMD: &#8220;8 Foods High in Gluten and Why You Should Avoid Them&#8221; (October 23, 2023). Retrieved from https:\/\/www.webmd.com\/diet\/foods-high-in-gluten<\/li> <\/ol> ","protected":false},"excerpt":{"rendered":"<p>Pourquoi la diff\u00e9rence est importante pour votre sant\u00e9 Les experts de la sant\u00e9 recommandent constamment de choisir des grains entiers [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18717,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"narrow-width-container","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[19],"tags":[107,25],"class_list":["post-3688","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-grains","tag-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2025\/09\/whole-vs-refined-grains.jpg","categories_details":[{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[{"id":107,"name":"Grains","count":1,"parent":0},{"id":25,"name":"Nutrition","count":17,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":31243,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3688","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=3688"}],"version-history":[{"count":17,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3688\/revisions"}],"predecessor-version":[{"id":18774,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/3688\/revisions\/18774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/18717"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=3688"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=3688"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=3688"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}