Sostituire la carne nella dieta è possibile a condizione di scegliere gli alimenti giusti che evitano una carenza di nutrienti essenziali per il buon funzionamento dell’organismo. Non solo è scorretto ma può diventare anche pericoloso tagliare la carne senza valutare attentamente i sostituti adeguati.
Che lo facciate per motivi etici ed ecologici o per ragioni di salute poco cambia, quel che conta è essere consapevoli delle proprie scelte e non lanciarsi in avventure fai da te senza aver considerato rischi e vantaggi dell’abbandono della carne.
Le proteine provenienti dalla carne si possono sostituire con proteine vegetali provenienti soprattutto da cereali e legumi e in particolare dalla soia. Oggi è sempre più facile trovare al supermercato una vasta scelta di prodotti a base di seitan, tofu, tempeh che sono alternative alla carne e vengono proposte spesso in forma di bistecche, polpette e cotolette pronte da cucinare, senza lunghe preparazioni.
Bisogna però considerare che non è necessario trovare solo una fonte alternativa di proteine. Con l’eliminazione della carne dalla dieta vengono a mancare anche altri elementi importanti nell’alimentazione, quali ad esempio il ferro oltre a diverse vitamine, in particolare la vitamina B 12.
Ferro e proteina B12 insieme a fibre, calcio e acidi grassi sono contenuti nel tempeh, un derivato dalla fermentazione dei fagioli di soia gialla. La vitamina B12 si trova anche nel latte di soia e nel tofu, che è inoltre privo di colesterolo.
Il seitan, che deriva dalla farina di grano, è un altro valido sostituto della carne con la quale condivide valori nutrizionali simili restando però privo di grassi saturi. Ci sono infine anche altre alternative valide per sostituire la carne, per esempio la quinoa e il miglio.
Un aspetto a cui prestare attenzione è la quantità di ferro che questi prodotti alternativi sono in grado di fornire rispetto alla razione giornaliera raccomandata, che è fissata in 10 mg per gli uomini e in 15 mg per le donne. In caso si rimanga sotto le soglie consigliato è bene prevedere un’integrazione per evitare carenze.
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