Ci sono persone che tendono a escludere degli alimenti molto importanti dalla loro dieta, a volte lo si fa per pigrizia, perché non si apprezzano alcuni sapori o perché si è convinti siano difficili da digerire o facciano ingrassare. Una dieta sana deve prevedere un po’ di tutto, anche le fibre. Fanno molto bene all’intestino, ma la novità è un’altra: diminuiscono il rischio di morte, di malattie cardiovascolari e respiratorie.
Un recente studio del National Cancer Institute di Rockville ha, infatti, scoperto che la fibra è associata a un minor rischio di morte e una riduzione di malattie infettive, respiratorie e cardiovascolari. Si direbbe una panacea per il nostro organismo, a differenza di quanto abbiamo detto oggi sui cibi troppo calorici, che aumentano il rischio di alcune patologie.
Per giungere a questa tesi, sono stati arruolati un gruppo di volontari che, gentimente, si è prestato a una dieta studiata ad hoc. I volontari, di sesso maschile, assumevano una media di 13-29 grammi di fibra ogni giorno, mentre le donne da 11 a 26 grammi al dì. È stato verificato che coloro che assumevano un numero maggiore di fibre avevano registrato una diminuzione del 22 percento del rischio di morte. Anche il rischio di malattie cardiovascolari si era ridotto dal 24 al 56 percento negli uomini e dal 34 al 59 percento nelle donne.
Gli autori dello studio, a tal proposito, hanno commentato con stupore e entusiasmo:
Gli attuali orientamenti dietetici destinati agli americani raccomandano di scegliere i frutti ricchi di fibre, verdura e cereali integrali e spesso consumano 14 grammi per 1.000 calorie di fibra alimentare. Una dieta ricca di fibre alimentari provenienti da cibi vegetali integrali possono fornire benefici per la salute.
Via libera quindi ai cereali (pane, pasta e riso integrali), ma anche ai legumi, dalle lenticchie ai ceci. E poi concedetevi un po’ di frutta secca, come arachidi, le mandorle o i pistacchi.
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