Afinal, arroz branco engorda? Saiba qual tipo é o mais saudável

 É extensa a lista de alimentos que estão entre os injustiçados por quem busca uma alimentação mais saudável. Um deles, sem dúvidas, é o arroz  - por isso, vou explicar  a diferença entre os tipos mais comuns. Eu, particularmente, adoro o arroz branco, pois associo à comidinha da minha mãe. E é importante lembrar que, além de nutrir nosso corpo, a comida também traz memórias afetivas. 

Antes de julgar um alimento de forma isolada, é preciso analisar todo o contexto: nutricionalmente e emocionalmente. O que você come durante o dia inteiro é mais importante do que o que você come de forma isolada. Veja:

Entendendo o processamento

O arroz integral é a forma menos processada do alimento, a mais "pura" e, por isso, sai em vantagem. Os processos da indústria para transformar o arroz integral no branco, como o polimento dos grãos, podem diminuir a quantidade de nutrientes. 

O Guia Alimentar Para a População Brasileira recomenda que a base da nossa alimentação deve ser com alimentos minimamente processados ou in natura. Neste sentido, o arroz integral se mostra uma melhor opção. Mas calma, há qualidades nas outras apresentações de arroz.

Arroz integral x arroz branco: qual tem menos calorias?

Se você tiver uma alimentação equilibrada, qualquer tipo de arroz irá agregar nutricionalmente à refeição. A ideia errada de que o arroz branco não pode ser consumido é falta de informação. Quando comparamos 100g do branco com o integral, as características nutricionais são muito similares. 

Vamos começar pelas calorias: em 100g de integral cozido, encontramos 123 kcal. Já no branco, 128 kcal. Pouca diferença, né? As fibras entre um tipo e outro são de apenas 1g em 100g do alimento. A quantidade de carboidratos também não varia muito: no integral encontramos 26g, enquanto no branco, 28g.

Vitaminas e minerais: qual tipo tem mais?

É verdade que algumas vitaminas e minerais se perdem no processamento do arroz. Com isso, o  integral tem maior quantidade de vitaminas E e do complexo B, magnésio, fósforo e potássio. 

Entretanto, é apenas um alimento dentro da sua dieta. Outros podem fornecer os mesmos nutrientes, fazendo com que a soma do seu dia seja de uma alimentação equilibrada e nutritiva. 

Posso inserir qualquer um dos dois na minha dieta?

Lembre-se de que o contexto é o mais importante. Se seu prato é nutritivo, com boa fonte de proteínas, vegetais e grãos, escolha o que mais lhe agrada. 

É válido o lembrete de que as calorias entre os dois são muito parecidas. Então, se o seu objetivo é emagrecer, o importante é ficar atenta à quantidade e não exagerar no arroz só porque optou pela versão integral, certo"> 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