El horno microondas es una de las herramientas de cocinado más habituales, pero su mala fama es persistente. Las informaciones sobre sus posibles riesgos para la salud inundan internet y proliferan las listas de alimentos que, supuestamente, pierden sus propiedades cuando se calientan con este electrodoméstico. Dejando aparte las cuestiones puramente gastronómicas, ¿es cierto que calentar o cocinar la comida en el microondas altera su calidad nutricional?
Los expertos a los que ha consultado CuídatePlus precisan que la mayoría de los alimentos conservan sus propiedades. Christian Mañas, miembro de la Junta Directiva del Colegio Oficial de Dietistas y Nutricionistas de la Comunidad Valenciana (Codinucova), afirma que “ocurre lo contrario: muchas vitaminas hidrosolubles, como las del grupo B, se pierden al hervir cuando entran en contacto con el agua, pero esto no sucede con el microondas”.
Así lo entiende también Marta Rincón, vocal de Comunicación del Colegio Profesional de Dietistas-Nutricionistas de Castilla y León (Codinucyl), para quien se trata de “uno de los métodos que mejor conserva las propiedades nutricionales de los alimentos”.
La nutricionista explica el funcionamiento de este aparato: “Las microondas agitan o hacen vibrar las moléculas de agua contenidas en los alimentos. Esa fricción es la que, a la larga, genera parte de la energía aportada en forma de calor y termina calentando, por conducción, el resto de zonas del alimento o del recipiente que lo contiene”.
Teniendo en cuenta lo anterior, los alimentos más aptos para el microondas serán aquéllos con una mayor cantidad de agua, como las frutas, verduras y, en general, los líquidos. “El pescado blanco tiene más agua que el pescado azul, que es más graso y, por lo tanto, cuesta más calentarlo”, precisa Mañas.
Horno, vapor o plancha
¿Qué diferencias hay entre calentar al microondas, a la plancha, al vapor, en horno convencional o freír? Rincón resume cómo actúa cada uno de estos sistemas: “El microondas es muy similar al vapor, ya que conserva muy bien las propiedades nutricionales. Es más rápido que el horno convencional y éste puede alcanzar temperaturas más altas que pueden llegar a perjudicar las propiedades nutricionales de los alimentos”.
En la plancha “se calientan primero las partes más externas del alimento, mientras que en el microondas se hace desde el centro al exterior”. Finalmente, al freír “incorporamos una grasa que el alimento absorbe, haciéndolo más energético y más difícil de digerir”.
Recipientes más adecuados
Otra cuestión que suele suscitar innumerables dudas es qué recipiente resulta más adecuado para calentar en el microondas. Los de vidrio y cerámica serían los más recomendables.
Los de papel, cartón y metal no son aptos, y con los de plástico surge la posibilidad de que puedan desprenderse sustancias químicas tóxicas, como el bisfenol A, que vayan a parar a los alimentos. Los efectos para la salud de estos compuestos son controvertidos y la relación directa con enfermedades concretas no está clara.
En todo caso, no está de más apelar al principio de precaución. Al fin y al cabo, tal y como apunta Mañas, siempre se puede “pasar el alimento del envase de plástico a un plato para calentarlo en el microondas”. Además, de esta manera, “al estar más extendido, se calentará más rápido”.
Cómo descongelar
El debate sobre la mejor forma de descongelar la comida es otro de los capítulos clásicos de la cocina con microondas. Para los dietistas no hay polémica que valga: el único método desaconsejado es el que se basa en dejar los alimentos en la encimera hasta que alcancen la temperatura ambiente. “La manera rápida, como puede ser utilizando el microondas, nos permite que el riesgo de contaminación de microorganismos sea menor, pero afecta a la textura de los alimentos”, señala Rincón.
En cambio, cuando se pasan los productos del congelador al frigorífico, este descongelado lento preserva mejor las propiedades culinarias.
Alarma sin fundamento
Cuando se usan según las instrucciones del fabricante, los microondas son seguros para calentar y preparar alimentos. Esta frase resume la posición de la Organización Mundial de la Salud (OMS) y otras instituciones internacionales sobre los supuestos riesgos para la salud de estos aparatos. Las quemaduras por el contacto con los alimentos o el vapor que desprenden son el principal peligro.
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