Difficile trovare un bambino o un ragazzo che non ne sia goloso: le patate fritte restano uno dei piatti più amati e più richiesti. Del resto, proprio le patatine fritte sono una delle chiavi del successo planetario dei fast food: non a caso il consumo di questo alimento è stato stimato nella stratosferica cifra di 11 milioni di tonnellate all’anno. Però le patate fritte sono ormai il simbolo per eccellenza del cosiddetto “junk food“, il “cibo spazzatura” contro il quale insorgono medici nutrizionisti ed esperti di alimentazione, accusandolo di essere il principale responsabile del sovrappeso, dell’obesità e del diabete giovanile.
Ma quanto c’è di vero nella pessima reputazione della patata fritta? davvero un piatto da evitare assolutamente o è invece accettabile togliersi di tanto in tanto qualche sfizio? Il primo problema riguarda gli oli in cui le patate vengono cotte: molto spesso nei prodotti industriali e in quelli di ristorazione collettiva vengono utilizzati l’olio di girasole, arachidi, riso o colza. Si tratta di grassi vegetali privi di Omega 3, che durante la frittura sviluppano dei radicali carboniosi pericolosi per la salute dell’organismo.
Con l’uso di olio di oliva il problema si riduce di molto: bisogna però dire che questo tipo di frittura è usato quasi esclusivamente nelle preparazioni casalinghe e non certo nei fast food. Se le patatine sono fritte in casa, abbinate a carne o pesce, possono essere gustate anche 2-3 volte alla settimana, ma se si tratta di patate industriali, non si dovrebbe superare una porzione ogni 7 giorni.
Le patate fritte surgelate, da passare in padella o nei microonde, sono ammesse? Tutto dipende dall’olio in cui sono state precotte, ed è un dato che si può verificare facilmente in etichetta. L’ideale sarebbero le patate surgelate fritte in olio di oliva o di girasole. Per evitare la doppia frittura, basta acquistare le patate surgelate e cuocerle al forno con poca acqua, erbe aromatiche e un pizzico di sale marino integrale.
Ma le patate offrono anche molti vantaggi dietetici: in particolare sono ricche di vitamina C, di acido ascorbico, di magnesio. E’ però importante tenere sempre presente il loro alto carico glicemico e per questo motivo le patate devono essere mangiate attenendosi al alcune regole:
- consumare patate cucinate in casa, fritte in olio di oliva
- gustarle all’interno di un pasto equilibrato, e non come spuntino, abbinandole sempre e solo ad alimenti proteici, come pesce o una fettina di carne
- vanno evitati gli abbinamenti del tipo pizza e patatine fritte. La patata è infatti un importante fonte di carboidrati, e cioè di zuccheri. Se questi vengono assunti con altri carboidrati (tipo pane, pasta, focacce ecc…) l’effetto ingrassane è raddoppiato!
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