Patate fritte e dieta: ok a quelle cotte in olio d’oliva

Uno degli alimenti che senza dubbio mancano a chi segue un regime alimentare sano o una qualsiasi tipologia di dieta sono le patate fritte: un comfort food di gusto che spesso viene considerato come deleterio: a sorpresa sembrerebbe che se cotte nell’olio di oliva le stesse sarebbero più salutari di quel che si pensa.

patate fritte con la buccia

Attenzione ad amido e indice glicemico

A quanto pare, sarebbe meglio mangiare le patate fritte piuttosto che bollite, almeno stando a ciò che insegna ormai da anni Sara Farnetti, la nutrizionista italiana ideatrice del metodo alimentare funzionale. Se si vuole perdere peso o comunque stare in salute, eliminarle del tutto dalla dieta potrebbe rivelarsi un errore. Infatti, a livello nutrizionale, le stesse sarebbero in grado di apportare numerosi benefici all’organismo ma solo se cotte nel modo giusto. La maggior parte delle persone pensa erroneamente che le patate lesse siano da considerare “innocue” per mantenere la linea: l’errore qui, come sottolineato in diverse occasioni dalla nutrizionista, è che non si tiene conto dell’indice glicemico di questo alimento, pari a 105 è molto più alto del 52 circa di un piatto di pasta.

In questo caso il colpevole è l’amido che a parità di quantità all’interno dei due alimenti, viene maggiormente assorbito con la bollitura, portando in alto l’indice glicemico e anche la produzione di insulina favorendo, in questo modo, l’accumulo di massa grassa. Non solo: se bollite e schiacciate, consumate calde, l’amido  delle patate diventa ancora più solubile e facilmente assorbito dall’intestino. Il problema quindi, in questo caso, non è rappresentato solo dalle calorie ma ancor di più dall’indice glicemico e dai meccanismi che si scatenano.

Patatine fritte cotte nell’olio di oliva

patate fritte indice glicemico

Mangiare patatine fritte, cotte nell’olio d’oliva, sembra essere meno pericoloso per la linea. E’ infatti il grasso nel quale si decide di cuocere le patate che farebbe la differenza: la situazione migliora ulteriormente se si decide di friggerle con la buccia. Questo perché la sua presenza a porta un livello di fibre molto importante al fine di tenere i livelli dell’indice glicemico nei giusti limiti. Quello che si ignora spesso è che le patate così cotte rilasciano meno zuccheri rispetto a quelle cotte al forno o lesse e questo succede perché quando il tubero incontra l’olio caldo subisce uno shock termico che trasforma gli amidi di superficie in amidi resistenti e non assimilabili. La buccia ottiene poi lo stesso effetto delle fibre contenute nei cereali integrali materia di contenimento della glicemia. Ovviamente tra le patatine fritte salutari non rientrano quelle da fast-food e le chips in busta.

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