¿Por qué el arroz recalentado engorda menos? ¿Qué es el almidón resistente?
El almidón resistente es una sustancia no digerible por nuestro organismo, este tipo de hidrato de carbono compuesto por amilosa y amilopectina (principal componente del almidón), forma cadenas muy largas, nuestro cuerpo solo sabe romper las cadenas que están dispuestas de una determinada manera, por tanto al no ser del todo asimilable estamos hablando de un almidón que casi no puede ser digerido, no se trata de un almidón nuevo. El almidón resistente no es nada mágico, sino que se encuentra en una forma en la que nuestro cuerpo apenas logra entender.
¿Qué beneficios tiene?
- Mantiene sana nuestra floja intestinal por tanto sirve de pre y probiótico, los probióticos son bacterias presentes de manera natural en los alimentos o añadidas, mientras que los prebióticos son sustancias no digeribles que sirven de alimento a la microbiota con el objetivo de que nuestras propias bacterias se alimenten.
- Reduce la inflamación y el riesgo de cáncer de colon.
- Mejora la absorción de los minerales de la dieta.
- Mejora la sensibilidad a la insulina, hormona que controla y reduce los niveles de azúcar en sangre.
- Ayuda a adelgazar, además de mejorar la sensibilidad a la insulina contiene menos calorías que el almidón normal y aumenta la saciedad.
- Por si fuera poco, el almidón resistente tiene un efecto laxante suave en nuestro cuerpo y conduce a una correcta evacuación, lo que puede ayudarnos a evitar el hinchazón abdominal que puede producir el estreñimiento.
¿Cómo se consigue almidón resistente?
Se puede crear en casa sin falta de ningún proceso industrial simplemente con calentar y enfriar el alimento. Cuantos más ciclos de calentamiento y enfriamiento pasemos más almidón resistente vamos a crear. Al ser menos digerible por el organismo diremos vulgarmente que “engorda menos”.
En un experimento del College of Chemical Sciences de Sri Lanka se llegó a la receta perfecta para convertir el almidón normal del arroz en almidón resistente. Hay que tener en cuenta que Asia consume el 90% del arroz del mundo, Es así de sencillo.
1. Hervir agua
2. Añadir una cucharada de aceite de coco (sirve cualquier aceite)
3. Añadir un vaso de arroz seco
4. Cocer durante 20 minutos
5. Enfriar en el frigorífico durante al menos 12 horas
6. Recalentar y servir
Parece una receta de arroz recalentado, verdad? Es que es eso.
¿Dónde lo encontramos?
Como su nombre indica el almidón resistente, se resiste a la digestión y lo encontramos el que se encuentra en legumbres o semillas que no asimilamos por est
ar protegido por las paredes celulares vegetales, también lo tenemos en la patata cruda o el plátano verde que solo digerimos si se cocina a temperatura. Por otro lado, disponemos de almidón artificial que no encontramos en la naturaleza, pero las fuentes que tenemos más a nuestro alcance son los tubérculos como patata, boniato, arroz, avena y yuca, todo ello especialmente si se come después de enfriar o recalentados ya que al calentarlo se da lugar al proceso de retrogradación.
En la realidad esta división de tipos no están tan definida ya que los alimentos tienen porcentajes diferentes de la combinación de varios y dependiendo de cómo se preparen el contenido de cada tipo varía.
¿Qué es la retrogradación dicho simplemente?
Cuando calentamos por ejemplo arroz, las partes del almidón cristalino se funden y se gelatiniza siendo más fácil digerirlo. Sin embargo, estas mismas sustancias forman nuevos cristales al enfriarse que son resistentes a las amilasas digestivas.
Actualmente algunos estudios como el realizado por la “American Dietetic Association” indican que la ingesta de almidones resistentes en sociedades actuales avanzadas es de unos 5gr al día, muy inferior a los 30-40gr que se estima que ingerían nuestros antepasados aunque ninguna autoridad sanitaria ha establecido una recomendación. En Australia, donde llevan más tiempo estudiando sus efectos, la «Commonwealth Scientific and Industrial Research Organization» advierte que : “…podrían ser necesarias ingestas del orden de 20 gramos al día de almidón resistente para obtener alguno de los beneficios intestinales señalados”, unas 4 veces las cantidad norma ingerida en dietas europeas.
Si antes solo hablábamos de fibra soluble e insoluble ahora podemos añadir el almidón resistente que como ya hemos visto fermentará en nuestro intestino y proporciona efectos similares a la fibra. Aunque los resultados parecen prometedores la solución no está en si el arroz recalentado engorda menos o no, no podemos centrarnos en aspectos como este cuando la base principal de una buena y correcta alimentación falla.
Diplomada en Educación Física.
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