Pane integrale: ecco perchè consumarlo

Le proprietà salutari del pane integrale ormai sono ben note a tutti; già diversi studi ne consigliavano il consumo, e proprio in questi giorni sono stati resi pubblicati i risultati di una ricerca europea sull’American Journal of Clinical Nutrition. Lo studio in questione spiega che le  proprietà del pane integrale sono da attribuire alle fibre alimentari bioattive presenti nei cereali integrali.

Secondo gli scienziati, le fibre contenute nei cereali sarebbero utili per combattere gli aumenti di peso anche per motivi, per così dire, pratici: l’alto contenuto dei fibra dei cereali integrali costringere ad una masticazione più lunga, fattore che sembrerebbe utile per limitare il consumo di un determinato alimento.

Non da meno sono le proprietà delle altre sostanze che compongono i cereali integrali, come gli antiossidanti e gli steroli, dei composti dall’azione protettiva; proprio per individuare tutti le sostanze attive presenti nei cereali, è stato avviato un progetto europeo chiamato “Healthgrain”, che coinvolge ben 15 Paesi. Le ricerche del progetto “Healthgrain” sono state concentrate soprattutto sui cereali più usati per produrre il pane, ovvero il frumento e la segale.

Ricerche a parte, quali sono gli effettivi vantaggi del consumo di pane integrale? Ecco le parole della dottoressa Marina Carcea, ricercatrice dell’Inran, Istituto nazionale di ricerca per gli alimenti e la nutrizione, che fa parte anche del progetto “Healthgrain”:

Prima di tutto, ricordiamo che il pane integrale può essere ottenuto sia utilizzando farine provenienti dalla macinazione del chicco intero sia partendo dalle farine raffinate di grano o di altri cereali con aggiunta di crusca di cereali. In generale il pane integrale è, rispetto a quello bianco, un po’ meno calorico (225 kcal/ etto contro le 290 del pane tipo 00), più ricco di fibra (ne ha circa il doppio rispetto al pane di tipo 00), contiene più sostanze protettive comprese alcune vitamine (come quelle del gruppo B ) e minerali, quali ferro e calcio.

E ancora:

Tornando al pane ottenuto con farine provenienti dalla macinazione di tutto il chicco, è innegabile che sia da preferire, perché più nutriente ed equilibrato nella composizione. In ogni caso, anche il pane ottenuto con farine raffinate e aggiunta di crusca è comunque più ricco di fibra alimentare, oltre che di alcuni minerali e vitamine, rispetto a quello bianco.

Per capire secondo quale metodo è fatto il pane integrale è necessario chiederlo al panettiere oppure leggere l’etichetta, nel caso del pane confezionato. Ma attenzione: per assumere fibre bioattive non bisogna consumare solo pane integrale, in quanto esse sono contenute anche nelle verdure, nei legumi e nella frutta e, nel caso di dieta ricca di vegetali, il pane integrale può essere tranquillamente alternato con quello bianco.

[Fonte: corriere.it]

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