El pan ha sido desde tiempos remotos un alimento básico en la alimentación, el cual, en sus diferentes formas y tipos, ha sido elaborado mayormente con base en tres ingredientes: harina, agua y sal.
Durante el tiempo se han ido modificando los diferentes tipos de pan, desde agregarle otros ingredientes o nutrientes, hasta refinar los procesos con que se elaboran de manera industrial, lo cual no necesariamente ha sido lo más saludable, aunque sí apetitoso.
El pan banco, que podría considerarse actualmente como el más tradicional dentro de los tipos de panes, contiene alrededor de 250 calorías, debido a la grasa con que se elabora, harina de trigo y sal, y en algunos casos huevo y azúcar.
Sin embargo, debido que actualmente se debe moderar su consumo, se han buscado nuevas y más saludables formas de disfrutarlo. La clave está en el tipo de harina, de acuerdo con investigadores delCentro de Diabetes Creighton, Nebraska.
De forma natural, los ingredientes con que se elaboran los diferentes tipos de pan aportan nutrientes como; vitaminas, fibra, proteínas, ácido grasos, minerales y carbohidratos, que al fabricarse de manera industrial se pierden casi por completo, por ello deben adicionarlos.
De igual manera, se pierden muchas las propiedades de los granos enteros con que se realizan los tipos de panes cuando se refinan, por ello siempre serán más benéficos los que incluyen dicho granos.
Respecto a qué panes presentan un mayor contenido de fibra, proteínas y menos grasas o sal, los especialistas de la Harvard Medical School, refieren que son aquellos elaborados precisamente con granos enteros (cereales).
Las mejores alternativas son: pan de farro, mijo, avena, ajo, centeno, amaranto, quinoa y maíz (integrales y tostados), en tanto que los menos recomendados son los de molde o caja (más grasa, azúcares, carbohidratos complejos), debido a la refinación y contenido de conservadores durante su procesamiento comercial.
En general, siempre se ha recomendado el consumo de pan, debido a todos los nutrientes que aporta, pero al igual que el resto de los alimentos, debe haber un balance en su ingesta y en combinación con el resto de los grupos alimenticios.
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