Saúde
OS SEIS MELHORES SUBSTITUTOS DA FARINHA DE TRIGO
Por: Ana Luísa Bernardino
Farinha de trigo Depois do açúcar, a farinha de trigo é — inegavelmente — o constituinte da alimentação com o maior número de odiadores. É altamente insultado, mas nada acontece por acaso. Este produto deve ser substituído por alternativas mais saudáveis. Em causa está o fato de ser “
pobre em nutrientes” e ter um “
alto índice glicêmico”, duas características que, conjugadas, resultam num alimento muito fraco.
“A farinha de trigo possui uma ação semelhante ao açúcar na corrente sanguínea, provocando picos de glicemia”. Na prática, o que isto significa é que ao consumirmos produtos feitos à base de farinha de trigo, estaremos ingerindo um alimento que, além de potencializar o excesso de peso, não nos dá nada de bom, porque o resto da sua constituição é fraca. É, tal como o açúcar, um ingrediente
altamente viciante.
A farinha de trigo é a base de muitos produtos que consumimos — está nos bolos, panquecas, bolachas, pão. Se por um lado não podemos controlar aquilo que vai para as prateleiras dos supermercados, por outro, podemos decidir aquilo que queremos dentro de nossa casa.
É por isso que sugerimos estas seis alternativas bem mais saudáveis para a farinha de trigo. Tem todos baixos índices glicêmicos, são ricos noutros nutrientes e muito menos processados.
Farinha de quinoa
Farinha de quinoa
Começamos por destacar a riqueza em proteína neste substituto. A farinha de quinoa é também uma fonte boa de hidratos de carbono complexos, de baixo índice glicêmico, o que equilibra e prolonga os níveis de energia. É ainda rica em
microntutrientes, como vitaminas, minerais e antioxidantes.
Farinha de arroz integral
Farinha de arroz integral
É uma farinha isenta de glúten e muito nutritiva. Destaca-se pela riqueza em fibra - fator que é um aliado na perda de peso - e pela qualidade dos hidratos de carbono, que fornecem energia de forma gradual. É muito menos processado, face ao trigo integral. O cereal de arroz é uma das grandes tendências entre os adeptos do desporto e que também funciona como substituto da farinha de trigo. Relata que isto acontece porque este produto tem um índice glicêmico estável, mas que "permite obter energia rapidamente", sem deixar de ser saudável.
Farinha de trigo sarraceno
Farinha de trigo sarraceno
É outra opção isenta de glúten e muito menos processada, face à farinha branca. Tal como os outros exemplos, apresenta um índice glicêmico mais baixo, o que impede os picos de fome repentinos provocados pela farinha de trigo normal. É anti-cancerígeno, rico em magnésio, ajuda a reduzir a pressão arterial e é super rico em fibra.
Farinha de coco
Farinha de coco
É produzida através da polpa do coco e deixa nas preparações (que podem ir de queques, a bolos ou muffins) o gosto deste fruto. É outra opção rica em fibras, o micronutriente mais importante para evitar os picos de fome constantes.
Farinha de linhaça
Farinha de linhaça
É rica em fibras, em gorduras saudáveis e em proteína. É uma ótima forma de consumir esta semente que, inteira, poderá levantar alguns problemas gastrointestinais, por ser demasiado dura e difícil de digerir. A farinha de linhaça é um ótimo substituto para a farinha de trigo, já que não é tão processada e apresenta propriedades nutricionais muito superiores.
Farinha de milho
Farinha de milho
Mais uma opção ideal para pessoas com doença celíaca, por ser uma alternativa isenta de glúten. A farinha de milho resulta da moagem deste grão. É rico, sobretudo, em hidratos de carbono. Ao conter fibra, oferece energia, de forma gradual, ao corpo humano. Juntamos a este nutriente, dois minerais: o ferro e o fósforo.
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