¿Es mejor usar AVENA o HARINA INTEGRAL para cocinar fit?

un envase de avena enfrentándose a un envase de harina integral

Muchas veces leímos o escuchamos que la avena es el mejor cereal, se agrega a muchas galletitas integrales para aumentar el contenido de proteína y mucha fibra. Y si alguna vez quisiste comenzar a cuidarte con las comidas, seguramente te la han recomendado. Mientras que a las harinas las demonizan y las prohíben en muchas dietas. Vamos a ver que tanto cambian.

Debajo les dejo la tabla nutricional cada 100 g de producto de una Avena Extra Fina (o Harina de Avena) y de una Harina Integral de grano entero*.

*Es importante que la Harina Integral sea de grano entero, ya que muchas veces te venden harina blanca normal con el agregado de fibras como salvado de trigo, eso no es lo que buscamos.

¿Sabías que nutricionalmente variaban tan poco?

Podemos ver que son muy parecidas, al menos en cuanto a sus macronutrientes. La diferencia de valor energético es de 44 kcals, que se deben más que nada a la mayor cantidad de grasas presentes en la avena.

Igualmente, tampoco deberían confiar ciegamente en la tabla nutricional de un producto alimenticio, ya que los valores declarados pueden variar hasta un +/-20%. Pero más allá de la tabla ¿CUÁL ES MEJOR?

La respuesta es: DEPENDE. Son alimentos distintos, la harina integral va a ser una mejor opción que la avena para crear productos de panadería/pastelería que requieran de un leudado, posee mayor contenido de gluten

Un dato de color: Se puede lograr una mejor elasticidad y una mayor retención de gases y humedad añadiendo un poco de goma xántica o xantana a productos panificados elaborados con harinas sin gluten.

Si querés ver más datos y curiosidades de alimentos y la industria alimenticia, seguime en instagram @AgustinCrok y suscribite a mi canal de YouTube!

Si cocinas un pan 100% con avena, el resultado va a ser muy distinto de un pan normal. Va a ser un producto mucho más denso a nivel energético ya que al no leudar queda todo concentrado. Sin embargo, agregando partes de avena en este tipo de preparaciones, pueden obtenerse resultados interesantes. Lograremos productos más pesados, más quebradizos y con un poco más de humedad. Si no tenes tiempo ni ganas de cocinar, en el siguiente artículo describo algunos tips y trucos para encontrar el mejor pan integral en el supermercado.

Vale mencionar que el paquete de 470g de Avena Extra Fina Quaker tiene un precio de aproximadamente $143 y el paquete de 1000 g de Harina Integral Pureza de $90. Entonces, para este tipo de preparaciones rinde mucho más la harina. (Precios del 03/2021)

La avena es una opción más práctica para incluir cereales en la dieta, por ejemplo, junto con el yogurt en un desayuno, rebozar otros alimentos o crear leche vegetal.

¿Ustedes para qué usan estos productos? ¡Los leo!

¡Espero que les haya servido!

Saludos, Crok.

365 comentarios en «¿Es mejor usar AVENA o HARINA INTEGRAL para cocinar fit?»

  1. Yo tengo una receta de waffles q lleva mitad harina leudante y mitad integral y la integral no le pongo, le pongo avena y qdan geniales

  2. Yo uso la harina integral Pureza para panes y pasteleria. La avena la uso tambien para galletas, grisines, cremas, postres y con yogurth casero, sopas, hamburguesas vegetarianas, como rebozador, en tartas de verduras.. tengo variedad por mi problema cardiaco. Tengo 3 estens y me cuido de colesterol y todo lo que genere grasas malas.

  3. Estoy muy gorda, y como hacer una dieta estricta me cuesta horrores, decidí comenzar al menos con recortar mi ingesta de harina de trigo, básicamente porque estaba comiendo pan (me encanta el pan!!!!) en exceso. Y opté por suplantarlo por la avena. Si, engorda igual, pero por quena y no trigo? Basicamente, porque la avena NO ME GUSTA, por lo que la como en menos cantidad. No puedo hacer pan 100% de avena, por lo que ya no uso pan para acompañar mis comidas.
    Si, hago galletitas con avena (y quedan bastante buenas), pero como aglutina mucho (mucho) mejor que la harina de trigo, no necesito ningún tipo de materia grasa para hacerlas.
    También le puedo poner una o dos cucharadas a los licuados (en este caso, uso avena arrollada) con los que estoy desayunando a la mañana, y con eso los espeso e ingiero fibras y los hidratos de carbono necesarios para arrancar el día.
    Por otro lado, noté que mi intestino la está pasando muchísimo mejor con la avena que con la harina de trigo.
    Ojo, de tanto en tanto me como algún plato de fideos, lej0os estoy del fundamentalismo anti harina de trigo, pero desde que empecé a suplantarla casi en su totalidad por la avena, me siento bastante mejor.

  4. Increíble comparación. Muchas gracias por la info. Le metía Avena a todo como si fuera mil veces mejor que la harina integral y ahora veo que no. Que se puede consumir perfectamente las 2. Y es muy real que con la harina integral se logran mejores texturas a la hora de cocinar. Gracias

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