I condimenti sono sostanze utilizzate in cucina per insaporire i piatti e aumentarne l’appetibilità. Possiamo dire che se impiegati in modo corretto e con moderazione, tutti i tipi di condimento svolgono un ruolo importante ai fini di un’alimentazione completa. Ma quali sono quelli più indicati quando si segue una dieta dimagrante? Scopriamolo insieme.
I Condimenti No per chi è a dieta
Tra i condimenti da evitare ci sono sicuramente il burro, lo strutto e la margarina e non solamente per fatto puramente calorico, piuttosto per il contenuto di grassi. Il burro, infatti, è un grasso di origine animale ricavato dalla parte grassa del latte nota come panna o crema di latte. Secondo la legge, il burro deve contenere una percentuale di grassi non inferiore all’80%. Sebbene sia una fonte di vitamine A e D, contiene anche colesterolo in notevole quantità (circa 200 mg per 100 g di prodotto). Inoltre, avendo un punto di fusione basso è poco adatto alle cotture prolungate o ad alta temperatura, se non addirittura nocivo per la salute.
Lo strutto (o sugna) viene ricavato dalle riserve del grasso del maiale, asportate dopo la macellazione, triturate e fuse mediante il calore. Il liquido oleoso che si ottiene viene filtrato e poi posto a raffreddare. Il risultato finale è la pasta bianca solida che tutti conosciamo. Pur essendo discretamente resistente alle temperature elevate è ricco di acidi grassi saturi e colesterolo. Fortunatamente non si utilizza più come in passato e negli ultimi decenni è stato quasi del tutto sostituito da altri tipi di condimento.
La margarina si ricava da un’emulsione di acqua e grassi di origine vegetale. L’INRAN (l’Istituto Nazionale di Ricerca sugli Alimenti e la Nutrizione) non consiglia di utilizzare questo tipo di condimento, non solo perché non può essere sottoposto ad alte temperature o per l’apporto calorico. Che la margarina sia un prodotto vegetale non ne garantisce la bontà ad esempio rispetto al burro. I grassi saturi, infatti, fanno male anche se sono di origine vegetale. Ciò vale sia che l’acido grasso sia saturo in natura, come il grasso di palma, sia che sia reso tale con i procedimenti in uso per la produzione delle margarine (idrogenazione).
Non bisogna dimenticare, inoltre, che la dose raccomandata totale di grassi non deve superare i 30 g al giorno, ma questo vale solo per gli olii e non per le margarine. Per i grassi diversi dall’olio, infatti, si raccomanda di non superare i 10 grammi al giorno.
I Condimenti Sì per chi è a dieta
Gli olii sono il condimento migliore, anche per chi è a dieta. Sono di origine vegetale e si ottengono per estrazione da semi o da frutti. Rispetto agli altri tipi di prodotti utilizzati per condire e insaporire le preparazioni, hanno un maggior numero di acidi grassi insaturi (detti anche grassi buoni).
L’olio d’oliva si ricava per estrazione dai frutti dell’olivo ed è uno dei cardini della dieta mediterranea. Ne esistono diversi tipi, ma il migliore sia dal punto di vista della stabilità che del valore nutrizionale, è l’olio extravergine di oliva. È un condimento prezioso, fonte di vitamine A ed E, polifenoli, carotenoidi, ma anche di grassi monoinsaturi (acido oleico) e polinsaturi (linoelico e linolenico). L’olio d’oliva stimola le difese immunitarie, aiuta a controllare il livello di colesterolo nell’organismo e protegge cuore e arterie. L’importante è non esagerare. Ricordate che 1 solo cucchiaino di olio d’oliva apporta 45 Kcal.
Gli olii di semi, ottenuti per estrazioni e spremitura dai frutti e dai semi di diverse piante, hanno una minore digeribilità e una diversa stabilità alle alte temperature rispetto all’olio d’oliva. Contengono acidi grassi insaturi, fitosteroli e vitamine E. Anche lo yogurt può diventare un ottimo condimento light, soprattutto nelle insalate, ma anche in sostituzione della panna da cucina e nella preparazione dei dolci in sostituzione del burro. Non dimentichiamo, poi, l’aceto, le erbe aromatiche, il succo di agrumi (succo di limone) e le spezie. Che non solo sono un perfetto condimento per chi è a dieta, ma aiutano anche a bruciare l’adipe!
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