Las etiquetas de los alimentos contienen una gran cantidad de información: calorías, tamaño de la porción y las cantidades de grasa, azúcar, vitaminas y fibra que contiene un alimento, entre otras cosas. Pero, ¿saben los consumidores cómo utilizar esta información de forma eficaz? Un estudio reciente mostró que algunos consumidores tienen dificultades, especialmente cuando se trata de comprender los granos integrales.
Un estudio reciente destaca la confusión del consumidor
Para el estudio, publicado en Public Health Nutrition, los investigadores llevaron a cabo dos experimentos para examinar la comprensión del consumidor sobre los cereales integrales en las etiquetas de los alimentos. La investigación, que se centró en las etiquetas de los alimentos en el pan, los cereales y las galletas saladas, se realizó en línea e involucró a más de 1,000 adultos.
En el primer experimento, los investigadores mostraron pares de productos con diferentes cantidades de granos integrales (según la lista de ingredientes y el contenido de fibra), azúcar y sal en paneles de información nutricional simulados. Uno de los productos contenía una buena cantidad de cereales integrales, pero no hacía ninguna afirmación en el frente del paquete. El otro producto tenía menos granos enteros en general, pero se vendía con términos como “multigrano” o “trigo” en la parte frontal del paquete. Los resultados mostraron que del 29% al 47% de los participantes del estudio identificaron incorrectamente el producto menos saludable como la mejor opción.
El segundo experimento utilizó etiquetas de alimentos reales y pidió a los participantes del estudio que identificaran qué productos tenían 100% de granos integrales, en su mayoría integrales o poco o nada de granos integrales. Aproximadamente la mitad de los participantes del estudio (43% a 51%) exageraron la cantidad de granos integrales en los productos que eran en su mayoría granos refinados. Para otro producto, compuesto principalmente de cereales integrales, el 17% de los consumidores subestimó el contenido de cereales integrales.
El estudio concluyó que los consumidores tienen dificultades para identificar la salubridad y el contenido de granos integrales de algunos alimentos envasados, y que confían en el etiquetado de granos integrales en el frente del paquete en lugar de considerar la información de la etiqueta de información nutricional y la lista de ingredientes.
¿Por qué debemos comer cereales integrales?
Los cereales integrales se refieren al grano entero, incluido el salvado, el germen y el endospermo. El proceso de refinación de los granos elimina la mayor parte del salvado y el germen, dejando el endospermo (harina blanca). Cada componente del grano integral aporta diferentes nutrientes, que incluyen vitaminas, minerales, fibra y otros compuestos que promueven la salud.
Los granos integrales ofrecen un paquete completo de beneficios para la salud, a diferencia de los granos refinados, a los que se les quitan valiosos nutrientes en el proceso de refinación. Los estudios demuestran que disminuyen nuestro riesgo de contraer varias enfermedades crónicas, incluida la diabetes tipo 2, las enfermedades cardíacas, los accidentes cerebrovasculares y la muerte por cualquier causa.
Los cereales integrales también son una rica fuente de vitaminas y minerales. En comparación con la harina blanca enriquecida, la harina de trigo 100% integral contiene: 96% más de vitamina E, 82% más de vitamina B6, 80% más de selenio, 78% más de magnesio, 72% más de cromo, 58% más de cobre, 52% más de zinc, y un 37% más de folato.
La cebada pelada, el bulgur, el cuscús integral, la avena, el centeno, la espelta, el triticale y el trigo integral son todos granos integrales. Los cereales integrales sin gluten incluyen amaranto, arroz integral, trigo sarraceno, maíz, mijo, quinua, teff y arroz salvaje.
Consejos para seleccionar productos integrales
No confíe en el marketing de primera mano. El hecho de que el paquete muestre una foto de un hermoso campo de trigo no significa necesariamente que su contenido esté hecho con un grano integral. Incluso los paquetes que dicen «multigrano», «trigo», «fibra doble», «trigo partido», «7 granos», «molido a piedra», «enriquecido», «fortificado» o «hecho con granos integrales» pueden ser en su mayoría harina blanca enriquecida.
No asuma que más oscuro es mejor. Los productos de color más oscuro no son necesariamente cereales integrales. Es posible que se hayan utilizado ingredientes como melaza o colorante de caramelo para impartir color.
Consulta la lista de ingredientes. La cantidad relativa de granos integrales en los alimentos se puede medir por la ubicación del grano en la lista de ingredientes. El grano integral debe ser el primer ingrediente, o el segundo ingrediente, después del agua. En el caso de los alimentos con varios ingredientes integrales, deben aparecer cerca del comienzo de la lista de ingredientes. Elija alimentos que indiquen «integral» o «grano integral» antes del nombre del grano, como harina de centeno integral, harina de trigo integral o trigo sarraceno integral.
La cantidad de fibra que figura en la etiqueta de los alimentos puede proporcionar una pista útil sobre el contenido de granos integrales de un alimento. Al seleccionar un producto, elija panes que contengan al menos 3 gramos de fibra por porción, cereales que tengan al menos 5 gramos de fibra por porción y galletas saladas que contengan al menos 3 gramos de fibra por porción.
Pero no se centre únicamente en los cereales integrales. Cuando intente mejorar su dieta, use las etiquetas de los alimentos para guiarlo hacia productos con menos sodio, grasas saturadas y azúcar agregada.
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