Pane integrale, perché preferirlo

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Perché preferire il pane integrale a quello raffinato? Questa è una domanda alla quale riusciamo a trovare risposta grazie ai numerosi studi che si sono occupati di verificare le reazioni dell’organismo al consumo di questo alimento.

Pane integrale il più suggerito

Sia nutrizionisti che dietologi, a meno di particolari condizioni patologiche, consigliano di preferire il pane integrale a quello creato con della farina bianca. In generale, si può dire che una delle prime motivazioni per la quale questo è da preferire ad altre tipologie di panificati sia che sembri avere effetti sull’indice glicemico di questo alimento. Cosa significa questo? Semplice: un aumento meno veloce della quantità di glucosio nel sangue.

A livello proteico e calorico quando parliamo di pane integrale non ci discostiamo tantissimo dal normale pane bianco. A differenza di quest’ultimo però contiene più fibre e più sali minerali. Basta pensare che una porzione di pane prodotto con farina 00 contiene circa la meta nella fibra contenuta all’interno della stessa porzione di pane integrale.

In Italia il pane esiste in tantissime tipologie ma si può parlare generalmente di tre ingredienti in base: lievito, acqua e farina. Spesso viene aggiunto il sale e la farina ovviamente può essere di diverse tipologie: vengono usate spesso anche la farina di granoturco e la crusca invece che quella di grano tenero. Quando parliamo di quest’ultima, in base al grado di macinazione ci troviamo davanti a una classificazione ben precisa.

Tipo 00, tipo 0, tipo 1, tipo 2 e integrale in base alla quantità di crusca presenta al suo interno. Questa è la parte più esterna del chicco di grano ed è ricca di vitamine del gruppo B, di minerali e di fibra.

Gli antiossidanti e la vitamina E presente al suo interno rappresentano un vero e proprio toccasana per l’organismo intero.

Utile per abbattere il rischio di malattie croniche

Il pane integrale quindi rappresenta il prodotto migliore che possiamo consumare se prendiamo in considerazione i lievitati. Dobbiamo ricordare che quando la dieta è basata principalmente su alimenti fonti di fibra rende possibile abbattere il rischio di sviluppo di moltissime malattie croniche. Tra le quali quelle cardiovascolari, tumori, diabete di tipo due. Non solo: rende possibile anche tenere sotto controllo il peso corporeo.

Il pane integrale presenta meno carboidrati e più fibre rispetto al pane prodotto con farine raffinate. Per essere sicuri di acquistare dei prodotti di qualità bisogna controllare l’etichetta. Questa deve presentare la dicitura “farina integrale di” tra i primi ingredienti della sua lista. Bisogna inoltre assicurarsi che al suo interno non vi siano eccessive quantità di zuccheri, sale e grassi aggiunti.

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