Proteine vegetali, quali alimenti ne sono ricchi?

proteine vegetali

A seconda dell’età dal 14 al 18% circa del nostro peso è costituito da proteine; queste rappresentano componenti fondamentali dei nostri tessuti corporei e sono coinvolte in moltissime funzioni del nostro organismo. Ne consegue che è fondamentale per il mantenimento del nostro stato di salute che queste siano presenti in giuste quantità nella nostra alimentazione quotidiana, più precisamente ciascuno di noi dovrebbe consumare ogni giorno all’incirca un grammo di proteine per ogni chilo di peso corporeo (Livelli di assunzione Raccomandati di energia e Nutrienti).

Le proteine però non sono tutte uguali dal punto di vista nutritivo ma differiscono in base al proprio valore biologico, ovvero al contenuto di amminoacidi essenziali: gli amminoacidi sono i componenti che costituiscono le proteine, tra di essi solo una ventina è di fondamentale importanza nella nostra dieta poichè proprio a partire da questi l’organismo sintetizza tutte le proteine necessarie per svolgere le proprie funzioni vitali; di questo gruppo di venti amminoacidi di base nove vengono definiti essenziali perchè il nostro organismo non è in grado di autoprodurli da altre sostanze e deve necessariamente introdurli attraverso l’alimentazione.

Le proteine di origine animale, apportate da carni, uova e pesce (le cosiddette proteine nobili) sono quelle che hanno il valore biologico più elevato poichè contengono buone quantità di amminoacidi essenziali, mentre lo stesso non può dirsi delle proteine di origine vegetale che ne sono carenti. Tuttavia utilizzare come fonte privilegiata di proteine esclusivamente cibi di origine animale non è la scelta migliore che si possa fare; il loro consumo eccessivo infatti alla lunga può comportare problemi come affaticamento renale, ipercolesterolemia, ipertrigliceridemia ecc.

Cosa fare allora? Molto semplicemente orientare le proprie abitudini alimentari in modo che le proteine assunte quotidianamente provengano per metà da alimenti di origine animale e per metà da alimenti vegetali quali legumi e cereali (lenticchie, fagioli, ceci, piselli, fave ecc.). Irrisorio invece il contenuto proteico di vegetali quali frutta e verdura. Quanto alla carenza di amminoacidi essenziali dei legumi (cisteina e metionina soprattutto) a questa si può ovviare abbinandoli nel pasto a pane, pasta, riso e orzo.

Fra i vegetali maggiormente ricchi di proteine spicca senz’altro la soia che secca ne contiene il doppio della carne (37%), seguita dal farro e dai fagioli secchi (20%).

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