¿Cómo elegir el mejor pan integral en Argentina?

como-elegir-un-buen-pan-integral-portada

Cuando era chico, estaba obsesionado con la comida y las etiquetas, siempre buscaba un pan que sea 100% integral, que no tenga harina blanca o azúcar en su composición, era imposible. Y en esas búsquedas me encontré con varias cosas que me llamaron la atención, así que en este artículo les voy a hablar de los panes integrales y de cómo elegir uno bueno. 

Como les dije, era imposible encontrar un pan «integral» sin harina blanca, TODOS tenían al menos un 50% de esta. Eso me ponía loco, porque para mi en ese momento si comía «harina blanca», engordaba, que iluso… Por suerte ahora ya mejoré mi relación con la comida y me di cuenta que no es tan así. Si vos todavía pensas eso, te invito a visitar a un/a buen/a nutricionista a re-aprender un par de conceptos o si queres charlar y que te cuente mi experiencia, no dudes en escribirme.

Volviendo a los panes, según el código alimentario argentino:

Artículo 735

Con la denominación de Pan negro o Pan integral, se entiende el producto obtenido por la cocción de una masa elaborada en forma mecánica y fermentada por levadura y/o masa agria, que contiene partes iguales de harina triple cero y harina integral, agua y sal.

Este producto se rotulará:

      • Pan negro
      • Pan integral.

Vemos que ya por definición tiene un 50% de harina blanca. El tema es que hay un montón de “panes integrales” que ni siquiera se rotulan como tal porque no tienen la suficiente cantidad de harina integral y ponen leyendas como “salvado doble” o “doble integral”. Ahora vamos a ver un par de ejemplos.

Antes que nada quiero derribar unos mitos. La gente compra pan integral porque piensa que:

  • “Es más sano”
  • “Se puede comer más cantidad que de pan blanco”
  • “No tiene azúcar”
  • “Las harinas refinadas son malas”

Un pan integral casero, si, es «más sano» porque en la harina integral se mantienen todas las partes del grano y aprovechamos sus micronutrientes. También, por la fibra resulta más saciante, lo que hace que nos llenemos un poco más o estemos llenos por más tiempo.

 

Pero tiene las mismas calorías, o a veces más, que el pan blanco, no “engorda menos”. 

El tema es que en el supermercado no todos los panes que dicen la palabra «integral» en su etiquetado son realmente integrales. De hecho, algunos ni siquiera están elaborados con harina integral, la mayoría tienen como primer ingrediente harina de trigo enriquecida (harina blanca) y luego un poco de salvado para aumentar la fibra y darle colorcito oscuro. He visto hasta panes con colorante caramelo o melazas para teñirlos. Y la gran mayoría, por no decir todos, tienen varias fuentes de  azúcar, como sacarosa, miel, melazas o jmaf.

El tema es que al usar 100% harina integral, se obstaculiza el desarrollo del gluten, se tarda más en conseguir una masa elástica, el pan crece menos y el rendimiento es menor. Y la industria busca producir mucho y rápido.

Un pan con un bajo contenido de harina integral puede llevar en su envase la palabra integral. También puede tener INC (Información nutricional complementaria o Claims) como «fuente de fibra» si tiene al menos 3 g de fibra por cada 100 g de producto o «alto contenido en fibra» si contiene al menos 6 g.

Vi productos que dicen «elaborado con harina 100% integral» y si ves la lista de ingredientes, primero aparece “harina enriquecida de trigo» (la blanca) y muy poca integral. No es lo mismo decir «elaborado con harina 100% integral» que «elaborado con 100% harina integral». El primer caso, se refiere a que el producto contiene harina integral (y que esa parte de harina es 100% integral) y el segundo dice que el 100% de la harina utillizada es integral.

La verdad que a nivel góndola de supermercado, no hay muy buenas opciones de panes integrales… lo que encontramos es pan de molde, un producto industrializado que no busca ser un pan integral casero… sino algo rico y práctico para el consumidor.

Lleva un montón de ingredientes  y aditivos que en un pan común no deberían estar. Y que, por la falta de estos se pondría duro o feo mucho más rápido y no sería tan esponjoso y dulzón como los industriales.

Por eso creo que no debería compararse con un pan casero, para buscar eso vas a una panadería de barrio, no al supermercado.

Entonces, vamos a ver como elegir un pan de molde «integral» más saludable.

Muchas veces escuchamos que debemos elegir aquellos que tengan como primer ingrediente “harina integral”, el tema es que hay casos como el siguiente, rotulado como “pan integral”.

La lista comienza con harina integral pero si nos fijamos bien, es harina integral “reconstituida”, digamos, es harina blanca a la cual se le agregó un poco de salvado y germen para tener todas las partes del grano, pero no sabemos si están en las proporciones originales. O sea, no solo porque tenga ese primer ingrediente, significa que sea un «buen pan integral».

Algo que rescato de la larga lista de ingredientes, es que al menos es de los pocos que vi con una sola fuente de azúcar agregada.

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

Miren este caso, no se rotula como “pan integral”, simplemente te ponen la etiqueta “Doble Integral”. La lista de ingredientes comienza con harina blanca, agua, azúcar y recién ahí te ponen la harina de graham (la integral) y el salvado (por eso se llama doble “integral”)

O sea, por el orden de los ingredientes, vemos que tiene más azúcar que harina integral o salvado…

El siguiente caso es similar, en la etiqueta aparece «salvado doble».

Si miramos los ingredientes tiene más cantidad de harina integral y salvado que el anterior, pero tampoco se salva de tener varias fuentes de azúcar ni ingredientes para darle un color más oscuro, como la harina de algarroba, melaza o cacao en polvo.

Como dije, la gran mayoría de los panes integrales del supermercado tienen listas de ingredientes así. Algunos con harina integral otros sin, unos con más fuentes de azúcar, otros con colorantes. De nuevo, no está mal, simplemente es un producto distinto, no busquen el pan integral perfecto en el supermercado. A veces se trata de elegir «el menos malo».

pan-integral-fargo-sd-ingredientes-agustincrok

Hay casos particulares como este, el mejor pan de molde integral que encontré en Buenos Aires, es el Valmaira Integral Total para los curiosos, lamentablemente no se consigue en todos lados. Es como un pokemón legendario, aparece cada tanto en lugares específicos. Miren la lista de ingredientes, super corta, limpia, lo justo y necesario.

Comparado con las marcas conocidas queda muy atrás organolépticamente, lo cual a mi no me molesta, pero tiene una vida útil cortísima

Si bien el producto me encanta a nivel tabla e ingredientes, como no soy de comer pan seguido termino comprando otros “peores” en el supermercado, porque me es más práctico y se que no lo voy a tener que tirar a los dos días.

pan-integral-valmaira-ingredientes-agustincrok
pan-integral-valmaira-ingredientes-agustincrok

Obviamente la elección va a depender de tu objetivo y estilo de vida, pero si buscas un producto lo más parecido posible a un pan integral casero, como regla general, busca que tenga una lista de ingredientes corta y pocas fuentes de azúcar agregada. Y si, que el primero o a lo sumo el segundo sea «harina integral (en lo posible sin reconstituir)» o « harina de grano entero/harina de graham» y que no necesite de colorantes para tener un color oscuro.

Otra cosa que me gusta comparar en este tipo de productos es la tabla nutricional.

Grasas: Para hacer pan no es necesario mucha cantidad de manteca o aceites, entonces no debería tener un alto contenido de grasa. Puede darse en esos panes que tienen semillas o frutos secos.

Carbohidratos y fibra: A mi me gusta hacer como reglas de decisión y siempre uso la siguiente. Por ejemplo, en una harina integral real cada aproximadamente 70 g de hidratos hay en promedio 10 g de fibra. Obviamente, en estos casos la fibra y los hidratos no vienen todos de la harina, sino que aumentan por otros ingredientes, pero al menos busco que la proporción se mantenga. Entonces, cuando veamos un pan vamos a dividir la cantidad de hidratos por la de fibra y tiene que dar menor o igual a 7. 

Azúcares: No debería tener mucha azúcar añadida, si tiene, que no supere a la cantidad de fibra.

Miremos los siguientes ejemplos:

La cantidad de azúcar (2,4g) es muy similar a la de fibra (2,9g) y si hacemos la relación que les comenté sería 22 g hidratos/2.9 g fibra= 7.58 o sea, da mayor a 7, buscaría una mejor opción.

pan-integral-fargo-di-tabla-agustincrok

En cambio en este otro, la cantidad de fibra (3,7 g) es mucho mayor que la de azúcares (2,4g) y la relación de hidratos/fibra sería 19g/3,7g = 5.13. Como da menor a 7 me gusta un poco más.

pan-integral-fargo-sd-tabla-agustincrok

Proteína: El pan en general no tiene mucha proteína, pero esta puede depender de la calidad y tipo de harina utilizada, ya vimos que cuanto más refinada esté una harina menos gluten tendrá, aunque suele variar muy poco. En estos panes de molde, la cantidad puede verse afectada por otros ingredientes. Sin embargo, mientras mayor cantidad de proteína, mejor

Y aquí también podemos usar una relación de proteína/fibra. En una harina integral, en promedio, cada 15 g de proteína hay 10g de fibra. Entonces, cuando veamos un pan vamos a dividir la cantidad de proteína por la de fibra y tiene que dar menor o igual a 1,5.

Con estas relaciones podemos corroborar que si bien los ingredientes de un pan de góndola no son los ideales, por lo menos a nivel tabla nutricional sea bastante similar a uno elaborado con harina integral.

De nuevo, obviamente no sería lo mismo. A mi me gusta fomentar la alimentación natural, si lo que vas a comer viene en paquete, come lo menos posible. Pero también hay que saber utilizar inteligentemente estos avances de la industria, que sirven para salir del apuro cada tanto y tener alimentos prácticos a mano.

¡Bueno, hasta acá el artículo de hoy! ¡Espero que les haya gustado, nos vemos en el siguiente!

¡Saludos!

Crok.

810 comentarios en «¿Cómo elegir el mejor pan integral en Argentina?»

  1. Con qué alimento recomendás “reemplazar” las tostadas en el desayuno? Hay algún alimento similar con el cual podemos cambiar este tipo de pan?

  2. Hola Felipe! Si te gustan, no hace falta reemplazarlas, a menos que seas celíaco o algo así… simplemente trata de elegir la opción más «real», medí las porciones y listo. Yo particularmente no estoy acostumbrado a comer mucho pan, pero cada tanto me como una rebanada en el desayuno/almuerzo. Obviamente lo ideal es hacer el pan integral casero, pero a veces no hay tiempo. Saludos!

  3. Agustín, me encanto todo el comentario sobre los panes Integrales. Yo estaba comiendo 6 rebanadas diarias de pan integral mentiroso.Me espantó el tema del azucar. Debo cuidarme de este.

  4. Me alegro que te haya servido Oscar! Es importantísimo conocer bien los alimentos que consumimos! En mi canal de youtube y en mi cuenta de instagram @agustincrok tengo mucha más información sobre proteínas y suplementos! Cualquier consulta, aquí estoy!

  5. En referencia a tu comentario » Lleva un montón de ingredientes y aditivos que en un pan común no deberían estar. Y que, por la falta de estos se pondría duro o feo mucho más rápido y no sería tan esponjoso y dulzón como los industriales. » ¿ la opción de ponerlo en el freezer seria valida ?
    un saludo

  6. excelente trabajo,considerandp los concxejos de alguien que ha estudiado y comparte su saìencia en el bien de la salud del projimo,felicitaciones

  7. Hola Agustin! Buenisima la info que das sobre los panes y como elegir, es lo que estaba buscando! con respecto a las harinas integrales para hacer pan integral casero, las que se compran empaquetadas en las gondolas de supermercados sirven o son tambien engañosas?

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