Afirmar que el café engorda, ¿es correcto? Para tu tranquilidad, el café solo no engorda. Es más, contiene multitud de beneficios para tu salud, que recomiendo que conozcas.
El café solo, sin azúcar, leche u otros aditivos, no engorda.
Al igual que tu y que yo, esta pregunta se la han hecho cientos de personas que les encanta el café, y se preocupan por su línea. Y tengo que decir, que escuchando a unos y a otros, y antes de hacer este post, también tuve mis dudas.
Entonces, ¿dónde está el problema?, en los ingredientes, lo que agregamos en los preparados es el culpable. Por ejemplo, complementos como la nata, el chocolate, la leche o los azúcares, son los responsables que una simple taza de café, la acabes notando en la báscula.
Esta cifra lo dice todo, 30g de café contienen únicamente 2Kcal. Esa es exactamente la dosis de café que se necesita para preparar un expresso. Como puedes observar, esto es muy poco, pero si le pones un tarrón de azúcar, elevarás el aporte calórico a 22Kcal… ojo al dato, ¡solo con ponerle azúcar multiplicas por 10 su aporte calórico! Así que, ya ves, con estos datos, afirmar que el café engorda, es falso.
Pero quiero seguir un poco más con los números, sé que son un poco aburridos… pero créeme, para hablar de calorías es lo más útil. Un cortado, que son 30g de café, más azúcar, y un poco de leche, ¡equivalen a 50Kcal! Fíjate que es de los preparados más ligeros y con menos contenido… y el aporte calórico se multiplica por 20. Con otras variedades, ¡puede incrementarse hasta 100 veces esas cifras!
Ahora bien, como nos preocupa nuestra línea, y también nos encanta disfrutar de esta infusión en todas sus variantes, creo que te será muy útil los siguientes apartados. En ellos te explico el aporte energético de los ingredientes más comunes, para que te hagas una idea, y para que lo uses de guía para gestionar tu dieta.
¿Cuanta azúcar aplicar?
El azúcar es uno de los elementos que más calorías aporta, es uno de los principales culpables por los que el café engorda. En concreto, por cada cucharada pequeña, estás agregando una media de 20Kcal a tu infusión. Para que te hagas una idea, eso equivale a media naranja.
Existe el rumor de que el azúcar moreno tiene un menor aporte calórico… lamento decirte que eso es falso, mientras el normal tiene 387Kcal por 100g, el moreno tiene 380Kcal, por lo que la diferencia es mínima.
La miel es otro de los endulzantes más comunes. La cantidad de calorías es inferior a la del azúcar, pero sigue siendo alta, 300KCal por 100g. Sin embargo, la gran ventaja, además de darle un toque dulce muy esquisito a nuestra infusión, es muy sana. Aporta una gran variedad de nutrientes, tales como gran distintas vitaminas, hierro, antioxidantes e incluso incorpora antibióticos naturales. Vamos, si quieres cuidarte de verdad, esta no es una mala opción.
Un modo alternativo de endulzar los alimentos, son los edulcorantes tipo stevia o sacarina. Éstos alteran el sabor de la infusión, especialmente la stevia que deja un regusto amargo bastante fuerte. La gran ventaja es que evitarás agregar calorías, pues su aporte es de 0Kcal.
¿Qué otros ingredientes debo evitar?
Como te comentaba antes, otra de las principales causas por las cuales el café engorda, es debido a los componentes que usamos en preparados más elaborados.
Empezando por el acompañante clásico, la leche. Generalmente se suele utilizar unos 200ml, que es la cantidad que contiene un café con leche. Para cada tipo:
- Leche entera: 116Kcal por 200ml
- Semidesnatada: 92Kcal por 200ml
- Leche desnatada: 64Kcal por 200ml
Otro de los elementos más comunes es la nata, es el acompañante ideal para clásicos como el café irlandés. Pues bien, 40ml de nata, que es lo que se le suele echar, equivalen a 50KCal.
También se le suelen echar licores, ya sea whisky, ron, o cualquier tipo de licor. Éstas bebidas, aunque no lo parezcan, contienen muchas calorías, por ejemplo el whisky contiene 244Kcal por 100ml…. Al café irlandés se le suele echar 40ml, ¡lo que equivale a 97Kcal más!
Otro de los que no fallan es el chocolate, agárrate porque este es de los que más aporta, 100g equivalen a 540Kcal. Incluso sus variantes como las bolas de helado de chocolate, que contienen 130Kcal, y puedes encontrarlos en preparados como el café azteca.
Si haces una suma rápida, verás que las cantidades resultantes de calorías, para preparados más elaborados, se disparan hasta las 200Kcal con facilidad… ¿sabes a qué equivale? A una ración grande de pollo, a dos plátanos, o a dos cañas. Quién diría que una taza de café alimenta tanto, ¿verdad?
Motivos de controversia
Aunque los números hablan por si solo, existen efectos secundarios del café que podrían inducirnos a engordar más. Esos efectos secundarios son los responsables de generar esa falsa creencia de que el café engorda.
Por ejemplo, se sabe que a causa de la cafeína, es normal sufrir trastornos del sueño, ansiedad o nerviosismo. Muchas personas, ante estos inconvenientes, tienden a incrementar la cantidad de comida que consumen. Evidentemente, esto se traduce en un incremento de peso, y por lo tanto para ellos el café engorda. Pero ojo, no podemos generalizar, porque no todas las personas responden igual ante estos estímulos.
Además, existen evidencias señaladas por distintos estudios, que indican que el café favorece la absorción de carbohidratos. Señalan que estos efectos, se manifiestan con mayor intensidad, después de hacer deporte. Esto invita a pensar que si consumimos más carbohidratos, engordaremos más. Pero claro, este estudio se realizó con cantidades de café de 5 a 6 tazas… por lo que sus efectos en el consumo diario normal, de 2 a 3 tazas, es bastante leve.
Entonces cómo quedamos, ¿el café engorda?
Como te he enseñado más arriba, es fácil pensar qué el café engorda. Pero la realidad es que, la infusión sin más, apenas nos aporta algo de energía, así que por si solo, el café no engorda. Pero voy a profundizar un poco más en mi conclusión.
Por un lado, existe la posibilidad que debido al efecto estimulante de la cafeína, algunas personas tiendan a comer más, y por tanto a engordar por ello. También, está el tema de la absorción de carbohidratos, que algunos estudios señalan, pero no lo confirman, por lo tanto no se puede afirmar.
Así que, los principales culpables por los que el café engorda son todos los ingredientes extra que le agregamos. Ellos son los que provocarán que ganemos esos quilos de más. Y si no andamos con cuidado, es fácil acabar culpando al café en general. Así que la próxima vez que te pregunten, puedes responder tranquilamente con un no rotundo, el café no engorda.
Buen video
Yo tomo 4 tazas de cafe sin azucar al dia y me mentengo en mi peso, tengo 62 años y disfruto del sabor del cafe. por lo que a mi respecta me mantiene de buen humor y no me quita el sueño.
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If you are a beginner and you don’t know much about soccer, the best way to learn a bit more is to watch some players in action.
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Blocking the ball can be done in a variety of ways, and you must be okay with placing yourself in front of the ball.
Instead, players load up on water and drinks with electrolytes.
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You can also grab a protein bar or eat a can of tuna to supply your body with the protein it needs.
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For success in soccer , learn how to communicate effectively on the field.
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It is very easy to get dehydrated during a game or during practice.
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For years, people have touted the powers of superfoods. Thought to benefit your overall well-being, these foods have been linked to a sharper mind, clearer skin, a healthier immune system, and more. And while many dietitians have questioned superfoods, there is no arguing that some fruits, vegetables, and proteins offer more health benefits than others. Here’s an article from Harvard Medical School about superfoods 10 superfoods to boost a healthy diet
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Keep your readers’ attention by reducing the text blocks.