Alimentos integrales frente a alimentos procesados
¿Qué son los alimentos integrales?
Los alimentos integrales o reales son alimentos que se encuentran en su estado más natural. Son ricas en nutrientes (vitaminas, minerales y antioxidantes). Los alimentos integrales tienen una lista de ingredientes muy pequeña, si la hay, como una manzana. Comer una dieta rica en alimentos integrales ayudará a reducir la presión arterial, el azúcar en sangre y el colesterol.
Ejemplos de alimentos integrales
- Fruta
- Verduras
- Nueces y semillas
- Pescado
- Pollo
- Carne de vaca
- Huevos
¿Qué son los alimentos altamente procesados?
Los alimentos altamente procesados son alimentos que se refinan o alteran fuera de su estado natural. También son típicamente:
- Más alto en azúcar, sal y grasa.
- Elaborado con ingredientes refinados y sustancias artificiales.
- Compuesto por ingredientes difíciles de pronunciar.
- Bajo en nutrientes
Casi el 90 por ciento de los azúcares agregados en la dieta estadounidense provienen de alimentos altamente procesados. Consumir mucha azúcar agregada aumenta el riesgo de diabetes tipo 2, colesterol alto y presión arterial alta. También puede contribuir al aumento de peso.
Además, estos alimentos suelen ser bajos en fibra y nutrientes. Por lo tanto, es posible que coma muchas calorías pero no obtenga la nutrición que necesita.
Ejemplos de alimentos altamente procesados
- Tortas, galletas y tartas
- Pizzas y platos principales congelados
- Aperitivos salados, como galletas saladas
- Bebidas sin alcohol
- Cereales azucarados
- pan blanco
- Y más
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