Proteine animali vs proteine vegetali. Questa è la grande dicotomia della dieta. Una cosa però è sicura: le proteine in una sana e corretta alimentazione non devono mancare, si può poi discutere sul quantitativo e sulla provenienza, ma non sulla presenza. Si è tenuta ieri la Giornata Mondiale Vegana e qualche settimana fa quella Vegetariana e sicuramente i “discepoli” della dieta green non avranno dubbi. Per gli altri, invece, riportiamo dei nuovi studi, che mettono in evidenza le proprietà delle proteine di origine vegetale.
Legumi, una manna per la salute
Numerose ricerche hanno evidenziato l’importanza dei legumi, non solo per la linea, ma anche per tutelare la propria salute da malattie cardiache, diabete di tipo 2 e ipertensione. Uno studio, pubblicato da poco su Circulation, per esempio ha analizzato più di 80 mila donne e si mostrato più che evidente il legame tra consumo di carne rossa e pressione sanguigna alle stelle. Sostituendo però la carne con altri cibi, i livelli pressione scendevano. Nello specifico, si otteneva un – 30 per cento con frutta secca, meno 24 per cento con pesce e meno 13 per cento con latticini.
Le proteine, in generale, devono rappresentare circa il 15 per cento dell’alimentazione. Inoltre, per sfruttarne al meglio le qualità, è necessario suddividere 50 a 50 quelle di origine animale con quelle vegetali, nello specifico i legumi e i cereali integrali. Secondo, inoltre, le raccomandazioni nutrizionali (larn), gli adulti dovrebbero assumere, in linea di massima, 1 grammo di proteine per chilo corporeo. Un ragazzo di 80 chili può consumare circa 80 grammi di proteine al giorno, non di più.
Proteine della soia contro colesterolo
Se le proteine sono un valido aiuto per perdere peso, lo sono anche per mantenere il colesterolo basso. A tal proposito un recente studio, condotto dagli esperti del Medical Center dell’Università del Mississippi di Jackson (Usa), ha verificato che le proteine della soia riducono i livelli di colesterolo cattivo (Ldl) e aumentano quello buono (Hdl) e migliorano il rapporto tra colesterolo totale. Da questo studio, si può quindi capire quanto le proteine di origine vegetale siano importanti per prevenire anche malattie coronariche o l’ictus.
Più magri con la dieta proteica
Non c’è solo la salute, ma anche la linea. Le diete proteiche sono davvero molto diffuse. Quest’estate, per esempio, sono state particolarmente di moda la chetogenetica, o dieta del sondino, e la dieta dukan, entrambe protal. La verità sta nel fatto che le proteine abbiano un’elevata capacità saziante e in questo modo riducono i consumi di grassi, a differenza delle diete a basso contenuto proteiche. A sostenerlo sono i ricercatori dell’Università di Sydney, guidati dalla dottoressa Alison Gosby, che ha commentato così i risultati del loro studio.
Gli esseri umani hanno un appetito particolarmente robusto per le proteine, e quando la percentuale di proteine nella dieta è bassa, questo appetito può pilotare un’assunzione di energia in eccesso. I nostri risultati hanno notevoli implicazioni per la gestione del peso corporeo nel contesto nutrizionale attuale, in cui gli alimenti ricchi di grassi e carboidrati sono a buon mercato, appetibili, e disponibile in una misura senza precedenti nella nostra storia.
Attenzione alle calorie
La crisi economica sta peggiorando la qualità della nostra dieta, contribuendo al consumo di pasti sempre più grassi. I ricercatori di Goteborg (Svezia) sostengono che una dieta con poche calorie sia importante per mantenersi più giovani a lungo. Alla base del regime alimentare devono esserci soprattutto alimenti antiossidanti come le mele, l’aglio e le verdure. Come fare? Il segreto è ridurre l’assunzione di zuccheri e proteine animali, senza però privarsi dei nutrienti fondamentali per la salute del corpo. In questo modo sarà anche possibile prevenire malattie come cancro e diabete di tipo 2. Ma non solo, anche Parkinson e Alzheimer.
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