Cibi fritti e grassi: ecco perché servono in un’alimentazione equilibrata

fritti

I grassi non sono sempre demoni da cui stare alla larga, al contrario, possiamo considerarli amici, un po’ ingombranti ma necessari, dato che svolgono funzioni importanti per l’organismo, come permettere l’assimilazione delle vitamine liposolubili A, D, E e K che vengono appunto assorbite insieme ai lipidi.

In un’alimentazione sana ed equilibrata i grassi devono rappresentare il 25% dell’apporto energetico quotidiano: praticamente pari a circa 375 calorie se la dieta è da 1.500. Non tutti i grassi però sono uguali: i più “buoni” sono gli insaturi, che comprendono anche i famosi omega 3, benefici per cuore e circolazione, che si trovano negli oli vegetali e nei pesci; meno buoni sono invece i grassi saturi, presenti nei cibi di origine animale, soprattutto in carne formaggi e burro. Una dieta troppo ricca di questi alimenti, oltre a far aumentare il peso, può favorire la comparsa di problemi cardiovascolari.

Per quanto riguarda i tanto demonizzati cibi fritti, bisogna dire innanzi tutto, che la frittura ha il potere di esaltare il sapore persino degli alimenti più insipidi e rendere le pietanze più appetitose, ma i grassi cotti non sono salutari. Il calore modifica la composizione di olio e burro che diventano poco digeribili, e se si frigge a temperature troppo elevate, superando il punto di fumo, cioè quando il grasso inizia a bruciare, si sviluppano l’acroleina e gli acidi grassi liberi, che sono sostanze cancerogene.

Ma allora dobbiamo dire addio per sempre a un bel fritto di paranza o ad una gustosa frittura di calamari e gamberi? No, basta consumarli solo una paio di volte al mese, magari usando olio di arachidi o extravergine d’oliva, gli unici che reggono le alte temperature. Perfetta, poi, la friggitrice, che regola il calore in automatico, o, in alternativa, scegliere una padella dai bordi alti, riempirla con quattro dita di olio e cuocere gli alimenti a pezzi piccoli.

Per controllare la temperatura, usate un po’ di pane: se intorno fa le bollicine vuol dire che il calore è al punto giusto; attenzione però all’olio, che non deve né fumare né scurirsi, e soprattutto non deve mai essere riutilizzato per un’altra cottura.

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