¿Te zampaste un tazón de avena esta mañana? ¿ Uno adornado con nueces picadas y arándanos ? Vayamos al grano: sí, la avena es buena para ti, a pesar de lo que te dirá cualquiera que tenga miedo a los carbohidratos.
Como una gran fuente de granos integrales, la avena contiene un almidón protector del corazón llamado beta-glucano que puede ayudar a reducir el colesterol alto y potencialmente ayudar a reducir el riesgo de ciertos tipos de cáncer. Su fibra (y su rica textura) los hace particularmente saciantes para el desayuno, ayudándote a evitar la llamada de la merienda antes del almuerzo. Además, son amigables con el GI porque su contenido de fibra también puede ayudar a mejorar la digestión y promover la regularidad.
¿Qué es la avena y qué debe saber sobre su historia?
Avena sativa—o la avena— pueden ser un alimento básico en la mesa del desayuno, pero se cultivan principalmente para la alimentación del ganado. La avena crece en regiones templadas como Estados Unidos y Canadá, y puede soportar suelos pobres, lo que la convierte en un cultivo particularmente abundante.
Su historia también se remonta más atrás de lo previsto. Los que siguen la dieta paleo evitan los cereales como la avena porque, atestiguan, nuestros antepasados cavernícolas no los comían. Pero nueva evidencia sugiere lo contrario. Un estudio publicado en la revistaPNAS señaló el descubrimiento de evidencia de herramientas antiguas que se habrían utilizado para moler granos como la avena. Parece que los humanos han sido amantes de la avena durante mucho tiempo.
La avena se cuece al vapor, se aplana y se corta en rodajas de diferentes maneras, produciendo los diversos tipos de avena disponibles. Estos incluyen avena “a la antigua” (regular), avena rápida y avena instantánea. (Sus nombres, como puede ver, designan qué tan rápido se cocinarán en avena). La avena se considera un grano integral porque después del procesamiento, su salvado y germen permanecen intactos.
En las tiendas, puede comprar avena cortada en acero (también conocida como avena irlandesa, que es más masticable y sustanciosa), avena escocesa (esta es avena molida en piedra y cremosa), avena arrollada (también conocida como regular o pasada de moda) y, como se mencionó avena anterior, rápida o instantánea, que se elabora enrollando copos de avena aún más delgados que la variedad tradicional.
Información nutricional: cómo se comparan la avena seca y la harina de avena
La avena y la avena son similares, pero sus calorías, carbohidratos y nutrientes varían ligeramente. Aquí hay una mirada más cercana.
¿Cuáles son los datos nutricionales de la avena seca?
La avena es principalmente un carbohidrato . Se componen de 13 por ciento de proteína, 15 por ciento de grasa y 71 por ciento de carbohidratos. Aquí hay un vistazo al desglose nutricional común de la avena y cómo la comemos comúnmente: avena:
Avena seca (avena pasada de moda; ½ taza) (5)
Calorías: 153
Proteína: 5 gramos (g)
Grasa: 3g
Carbohidrato: 27g
Fibra: 4g
Azúcares: 0g
¿Cuáles son los datos nutricionales de la avena?
Avena ( avena pasada de moda, cocida en agua; 1 taza) ( 6 )
Calorías: 163
Proteína: 5g
Grasa: 3g
Carbohidrato: 32g
Fibra: 4,5 g
Azúcares: 1g
Beneficios para la salud de la avena y la harina de avena
Un grano integral, la avena es rica en fibra, vitaminas B y los minerales fósforo, magnesio y zinc. Las pautas de MiPlato del Departamento de Agricultura de EE. UU. recomiendan obtener al menos la mitad de los granos integrales ; más de la mitad es aún mejor. Agregar más granos integrales a su dieta puede ayudarlo a vivir más tiempo, según un estudio de la Escuela de Salud Pública de Harvard publicado en la revista JAMA Internal Medicine , que analizó el consumo de granos integrales y el riesgo de mortalidad en más de 100,000 hombres y mujeres. Por cada porción diaria adicional de cereales integrales, el riesgo general de muerte o de muerte por enfermedad cardiaca disminuyó en un 5 y un 9 por ciento, respectivamente, independientemente de otros factores relacionados con la dieta y el estilo de vida.
Es más, un estudio publicado en la revista Nutrition Research encontró que los comedores de avena tenían más probabilidades de tener estilos de vida más saludables (tenían menos probabilidades de fumar y beber menos alcohol) y tenían dietas más nutritivas. (En el estudio, los consumidores de avena se definieron como aquellos que informaron haberla comido en el último día). ( 9 ) En general, durante el transcurso del día, comieron más proteínas, fibra y vitaminas y minerales, como vitamina A , calcio y potasio .
Además, las personas que comen avena tienden a tener un índice de masa corporal (IMC) más bajo y cinturas más pequeñas, lo que conduce a mejores resultados de salud. La razón por la que los amantes de la avena pueden consumir más nutrientes es en parte porque la avena es una fuente de granos enteros. Las personas también tienden a combinar la leche y la fruta con la avena, lo que probablemente les ayude a obtener más vitaminas, como la vitamina A , dicen los investigadores.
Luego está la gran victoria: se ha demostrado que la avena ayuda a reducir el colesterol alto. (Probablemente haya visto esta afirmación en los contenedores de avena). Contienen una fibra soluble , llamada beta-glucano, que no solo cambia favorablemente su perfil de colesterol, sino que también tiene antioxidantes que protegen los vasos sanguíneos del LDL, o “malo”. colesterol , de acuerdo con Oldways Whole Grains Council.
¿Comer avena puede ayudar a perder peso?
No existe una bala mágica para perder peso, pero la avena puede apoyar una dieta saludable para perder peso . Eso significa que aún puedes comer avena si te encanta, a pesar de que es una opción rica en carbohidratos. Por un lado, la avena puede aumentar la sensación de saciedad, lo que ayuda a las personas a comer menos alimentos y a perder peso a largo plazo.
Y si tienes que elegir entre cereales fríos y avena caliente, opta por la avena. Un pequeño estudio muestra que, en comparación con los cereales a base de avena, la avena suprime el apetito gracias a su fibra de betaglucano, que estimula la saciedad.
Y a pesar del contenido de carbohidratos de la avena, las personas con diabetes que buscan reducir su peso también pueden comerla, según una investigación publicada en la revista Nutrients . ( 11 ) De los participantes con diabetes tipo 2 que tenían sobrepeso, los que comieron 100 g (alrededor de ½ taza) de avena perdieron más peso después de un año en comparación con los que comieron una dieta baja en grasas y alta en fibra. También se beneficiaron al reducir su A1C (un promedio de azúcar en la sangre de dos a tres meses) y los triglicéridos .
Una advertencia: existe la posibilidad de que la avena aumente el aumento de peso cuando se come en exceso. Un estudio de la Universidad de Cornell que se publicó en la revista Physiology & Behavior analizó los comportamientos alimentarios que conducen al aumento o la pérdida de peso (como comer una ensalada primero o cepillarse los dientes en lugar de comer un refrigerio). ( 12 ) Las personas que dijeron que comieron avena en el desayuno aumentaron 0,83 libras durante un mes. Instruir a las personas para que coman avena puede fomentar un consumo excesivo sin sentido, especialmente si su halo de salud hace que te olvides de las porciones. (Demasiados ingredientes con alto contenido de azúcar también pueden hacerlo).
Cómo seleccionar y almacenar avena para obtener el mejor sabor y calidad
Esto es lo que debe buscar, según el tipo que compre:
Instantáneo (Quick Oats) A menudo los encontrará vendidos en paquetes o en restaurantes de servicio rápido. Estos a menudo tienen sabor, lo que significa que probablemente contengan azúcar agregada, y mucha. Lo mejor es comprarlos sin azúcar y agregarles tus propios toppings o, mejor aún, optar por la avena a la antigua o cortada en acero, que contiene más fibra, vitaminas y minerales.
A la antigua Estos están disponibles vendidos en botes, bolsas o en el pasillo a granel. También pueden estar etiquetados como «copos de avena». Compra el envase que más te convenga. Si no tiene gluten , particularmente por razones médicas (como la enfermedad celíaca ), busque empaques que digan sin gluten para evitar el riesgo de contaminación cruzada.
Steel-Cut o Irish Estos ofrecen una textura más masticable y sustanciosa. Estos también se pueden usar más allá del tazón del desayuno, incluso como sustituto de los platos tradicionales de arroz, como el risotto y el pilaf.
La avena coloidal se puede usar como un tratamiento de baño calmante para la piel con picazón e inflamación. Busque un producto que contenga 100 por ciento de avena coloidal, que es avena finamente molida que se disuelve en el agua del baño. Lo mejor es comprar uno sin fragancia añadida, especialmente si tienes la piel irritada.
A continuación, guárdelos correctamente
La avena durará en un área fresca y seca (como la despensa) de 18 a 24 meses. Una vez abiertos, guarda la avena en un recipiente hermético o en el congelador. La avena aún es segura para comer después de su fecha de vencimiento; estas fechas describen solo la «mejor calidad». Pero si su avena huele mal o contiene insectos, ciertamente no los coma.
¿Existen efectos secundarios o riesgos para la salud por comer avena?
Hay pocas razones para temer a la avena, a menos que tenga una alergia alimentaria específica a la avena. Si está evitando el gluten debido a una razón médica, la avena a menudo es víctima de contaminación cruzada con productos que contienen gluten (trigo, cebada o centeno) durante el procesamiento. En ese caso, es fundamental consumir avena que esté específicamente etiquetada como sin gluten. (13) Ciertamente, comer porciones demasiado grandes de avena puede conducir a un aumento de peso, al igual que cubrirlo con demasiadas golosinas grasosas o azucaradas.
Cómo cocinar avena: una mirada a la preparación de diferentes tipos de avena
Puede comer avena tal como está: espolvoréela sobre el yogur para agregar carbohidratos crujientes y que se peguen a las costillas o mezcle un par de cucharadas en un batido para agregar una dosis de granos integrales y una masticabilidad agradable.
Más popular que comerlos crudos: cocinarlos en un cereal caliente para el desayuno, a menudo durante la noche. Aquí se explica cómo hacer los diferentes tipos de avena, organizados por el tiempo de cocción más largo al más corto. (A menos que se indique lo contrario, cada uno hace una porción. Siempre revise la parte posterior del paquete de avena para conocer la técnica de cocción adecuada para esa marca específica).
Avena cortada al acero En la estufa, hierva 1½ tazas de líquido (agua, leche o leche no láctea). Agregue ¼ de taza de avena. Cocine a fuego lento durante 25 a 30 minutos, revolviendo ocasionalmente. En una Crock-Pot (sí, una Crock-Pot), rocíe el inserto con aceite en aerosol. Combine 8 tazas de líquido (agua o mitad agua, mitad leche) con 2 tazas de avena. Tape y cocine a fuego lento durante 7 a 8 horas. Esto hace 8 porciones de avena que tiene una textura relativamente blanda.
Avena a la antigua En el microondas, combine ½ taza de avena con 1 taza del líquido de su elección. Cocine a fuego alto durante 2½ a 3 minutos. En la estufa, hierva el líquido de su elección, agregue la avena y cocine durante 5 minutos a fuego medio. Remueve de vez en cuando (para evitar que burbujee).
Avena rápida o de un minuto Hierva 1 taza de líquido. Agregue ½ taza de avena. Cocine por 1 minuto a fuego medio. En un microondas, combine el líquido y la avena y cocine en el microondas a temperatura alta durante 1½ a 2 minutos.
Avena instantánea Por lo general, vendrán en un paquete y pueden ser convenientes si está en movimiento. En un tazón, combine el paquete y aproximadamente ½ taza de leche caliente o agua hirviendo. Revuelva y deje reposar durante dos minutos. Si tiene un microondas a mano, puede agregar ¾ de taza de líquido al paquete y luego calentar en el microondas a temperatura alta durante 60 a 75 segundos. Deje reposar hasta alcanzar el espesor deseado.
Preguntas frecuentes sobre la avena
Esto es lo que necesita saber antes de tomar un tazón grande de avena:
P: ¿La avena tiene gluten?
R: No, naturalmente no tienen gluten. La avena se puede consumir de manera segura en una dieta libre de gluten , incluso en la mayoría de las personas que tienen enfermedad celíaca y deben evitar el gluten por razones médicas, según información del Centro de Enfermedad Celíaca de UChicago Medicine. (Existe una pequeña posibilidad de que alguien con celiaquía pueda reaccionar a las proteínas llamadas aveninas en la avena o la fibra, señalan). Aun así, algunas avenas están contaminadas con trigo, centeno o cebada porque se procesan en las mismas fábricas. Si tiene enfermedad celíaca, busque marcas que estén certificadas sin gluten en la etiqueta.
P: ¿Cuál es el tipo de avena más saludable?
R: Tienes muchas opciones cuando se trata de avena. Los paquetes de avena instantánea con sabor a menudo tienen azúcar agregada, por lo que no son exactamente la mejor opción para el desayuno. La avena cortada en acero y la avena pasada de moda son mejores, recomienda Harvard Health. Dicho esto, incluso la avena instantánea sin azúcar puede ayudarlo a sentirse lleno y disminuir su apetito, lo que posiblemente lo ayude a perder peso.
P: ¿Cómo se prepara un baño de avena y para qué sirve?
R: Para preparar un baño de avena y posiblemente aliviar la picazón, el primer paso es comprar avena coloidal. Este tipo de avena está finamente molida para que puedas echarla en un baño y se disperse en el agua. Las instrucciones dependerán de la marca que compre, pero Aveeno fabrica un producto popular de avena 100 por ciento coloidal, Aveeno Soothing Bath Treatment . Para usar, simplemente vacíe un paquete en el agua corriente y déjelo en remojo.
P: ¿Cuáles son los beneficios de la avena?
R: La avena contiene fibra que se ha relacionado con niveles más bajos de colesterol y azúcar en la sangre. A la fibra también se le atribuye la capacidad del cereal para mantenerlo saciado y satisfecho. También están llenos de antioxidantes llamados avenantramidas, que también ayudan a suprimir la inflamación, según un estudio publicado en la revista Oxidative Medicine and Cellular Longevity.
P: ¿La avena es saludable?
R: Sí, dados todos los beneficios enumerados anteriormente, puede sentirse bien al cocinar un tazón por la mañana y comer. Mantenga sus ingredientes saludables apegados a la fruta fresca, las nueces y la leche baja en grasa o la leche vegetal de su elección.
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