I grassi (o lipidi) sono spesso demonizzati, accusati di favorire problemi cardiovascolari e l’aumento di peso, eppure rappresentano un’immediata fonte di energia (9 Kilocalorie per grammo) e sono essenziali poiché assolvono importanti funzioni nel nostro corpo, a patto chiaramente di saperli scegliere e dosare. I grassi, infatti, non sono tutti uguali. Vediamo insieme quali sono i grassi “buoni” e i grassi “cattivi” e dove si trovano.
I grassi, come anticipato, sono indispensabili per il buon funzionamento dell’organismo poiché:
- Proteggono gli organi vitali e fungono da isolanti termici
- Veicolano le vitamine liposolubili (vitamine A, D, E e K)
- Sono fondamentali per alcune strutture del sistema nervoso
- Forniscono energia
- Costituiscono le membrane cellulari e subcellulari
- Sono precursori di ormoni, vitamine e altre sostanze regolatrici
- Collaborano alla trasformazione di parte dei carotenoidi in vitamina A
- Mantengono lubrificate le articolazioni
- Contribuiscono al buon funzionamento del sistema cardiovascolare, della funzione renale e del sistema immunitario
- Rendono la pelle morbida
Grassi buoni e cattivi: quali sono?
I grassi sono classificati in:
- Acidi grassi saturi (detti anche grassi cattivi): vengono immagazzinati dall’organismo con estrema facilità, ma si smaltiscono difficilmente e si digeriscono a fatica. Sono responsabili dell’aumento della sintesi del colesterolo e favoriscono problemi cardiovascolari e l’aumento di peso.
- Acidi grassi insaturi (detti anche grassi buoni): contribuiscono a diminuire il colesterolo “cattivo” e proteggono dalle infiammazioni e da alcuni tumori. Essendo più facili da digerire rispetto a quelli saturi il lavoro per il fegato è meno gravoso.
I grassi insaturi sono a loro volta suddivisi in:
- Acidi grassi essenziali: sono indispensabili per l’organismo, che però non è in grado di produrli. Quelli più importanti sono l’acido linoleico noto anche con il nome Omega 6, di provenienza vegetale e l’acido alfa-linoleico meglio conosciuto come Omega 3, di provenienza ittica e vegetale.
- Fosfolipidi: fanno parte della composizione delle membrane che rivestono i nervi e le varie cellule del corpo e sono presenti in alcuni organi (cervello, fegato, genitali e midollo spinale).
- Colesterolo: questo grasso viene prodotto naturalmente da alcuni organi, tra cui il fegato, ma viene introdotto anche attraverso l’alimentazione. Nella giusta quantità è essenziale per la salute dell’organismo.
Una categoria a parte sono i grassi idrogenati o “trans”, che sono estremamente dannosi per l’organismo e che sarebbe preferibile evitare… se solo fosse possibile. Il problema principale, infatti, è che si trovano in tutti (o quasi) i prodotti confezionati: brioche, merendine, patatine, biscotti, crackers, gelati, surgelati, ecc. Tali grassi sono ricavati da oli vegetali spesso economici e scadenti resi solidi attraverso il processo dell’idrogenazione e sono impiegati dall’industria alimentare per prolungare la conservabilità dei cibi. Purtroppo oltre ad aumentare il colesterolo cattivo ed ad abbassare quello buono, favoriscono anche i processi infiammatori e degenerativi a carico di cellule e tessuti.
Grassi buoni e cattivi: dove si trovano
I grassi saturi si trovano principalmente nei prodotti di origine animale (tranne nel pesce), come:
- Olio di cocco
- Burro di cacao
- Farina di cocco
- Burro
- Margarina
- Olio di palma
- Lardo
- Pancetta
- Cioccolato
- Agnello
- Carne rossa
- Salumi e insaccati
- Formaggi grassi
I grassi insaturi, invece, si trovano in abbondanza nei prodotti di origine vegetale e nel pesce, quali:
- Olio di semi di lino
- Olio di germe di grano
- Olio di soia
- Olio di mais
- Olio di semi di papavero
- Olio di semi di girasole
- Olio di arachidi
- Olio di oliva
- Sesamo
- Noci
- Pinoli
- Noci Pecan
- Semi di zucca
- Arachidi
- Mandorle
- Pistacchi
- Pesci grassi (salmone, sgombro, sardine, tonno, ecc.)
In conclusione i grassi (a parte quelli trans) nella giusta quantità sono amici della salute. I lipidi non vanno assolutamente banditi dalla propria dieta, nemmeno quando l’intenzione è quella di perdere peso. Come consigliano gli esperti i grassi devono rappresentare 30-35% dell’apporto calorico giornaliero. Ancora una volta il senso della misura premia, anche quando si parla di nutrizione, anzi, soprattutto!
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