La questione è delicata: mentre esiste un consenso scientificamente unanime sui benefici per la salute derivanti dall’eliminazione dei grassi trans prodotti industrialmente (7), le prove che collegano i grassi saturi (presenti naturalmente nei cibi di origine animale tradizionali come i formaggi) alle malattie cardiovascolari e alla morte sarebbero meno chiare (4).
Le linee guida si basano, infatti, per buona parte su meta-analisi (10) relative a studi che hanno testato l’effetto dell’assunzione di varie tipologie di grassi (trans, saturi e polinsaturi) sui livelli di colesterolo. Ma questo approccio – che si concentra sugli acidi grassi saturi totali, ignora le fonti di cibo e utilizza misure indirette – presenta parecchie criticità.
Ad esempio, non tutti gli acidi grassi saturi sono uguali e, come tali, non possono essere visti come un gruppo omogeneo per quanto riguarda gli effetti sul rischio di malattia. Inoltre, la matrice alimentare in cui esistono gli acidi grassi potrebbe essere più importante per la salute globale, rispetto al contenuto di grassi saturi.
I latticini costituiscono l’esempio più calzante, in questo senso, non solo per la loro importante funzione legata all’apporto di calcio (6), ma anche per quanto riguarda la variabilità nutrizionale legata ai metodi produttivi e alla matrice alimentare nel suo complesso, come evidenziato da molteplici studi (5) che suggeriscono come i valori nutrizionali dei latticini non dovrebbero essere considerati equivalenti ai loro contenuti nutritivi, ma considerati sulla base della biofunzionalità dei nutrienti all’interno del cibo stesso. Le evidenze sono così riassumibili:
non c’è alcuna associazione dimostrabile tra l’assunzione di prodotti lattiero-caseari e il rischio di malattie cardiovascolari o diabete di tipo 2. Al contrario, i latticini fermentati, come formaggio e yogurt, mostrano generalmente associazioni inverse (8);
gli effetti metabolici dei latticini interi possono essere diversi da quelli dei singoli costituenti del latte, quando si considerano gli effetti su peso corporeo, rischio di malattie cardio-metaboliche e salute delle ossa (9);
i metodi di lavorazione del latte possono migliorare le interazioni tra i nutrienti, modificando gli effetti metabolici dell’alimento finito.
RISPOSTE INDIVIDUALI ALL’ASSUNZIONE DI GRASSI SATURI
Su un punto, tutti gli esperti concordano: non esiste uno schema alimentare standard in grado di proteggere la salute cardiovascolare e metabolica di tutti gli individui. La variabilità individuale è una discriminante sostanziale, soprattutto quando si tratta di valutare l’effetto dei grassi assunti con la dieta, divenuta una delle sfide più laboriose dell’attuale ricerca nutrizionale.
Per focalizzare la questione, basta citare l’esempio dei portatori della variante E4 dell’Apolipoproteina E, responsabile del catabolismo delle lipoproteine, ma anche uno dei principali determinanti genetici del rischio di demenza senile. Per questi soggetti l’assunzione di grassi saturi con la dieta andrebbe attentamente monitorata al fine di proteggere la salute cardiovascolare, così come per gli individui con un punteggio genetico di modulazione dell’indice di massa corporea meno favorevole (13).
Per contro, ci sono invece i soggetti con bassa tolleranza ai carboidrati (sensibilità ridotta all’insulina o ridotta capacità di secrezione) in cui l’alimentazione andrebbe modulata privilegiando l’apporto di fibre e di grassi – saturi inclusi – limitando invece quello dei carboidrati ad alto indice glicemico.
Autore: SAMANTHA BIALE, nutrizionista e giornalista
Bibliografia
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I tanto temuti grassi saturi non sono tutti uguali e, soprattutto, non hanno il medesimo effetto sull’organismo. Tutto dipende dalle quantità assunte, dall’equilibrio tra i nutrienti e dal cibo in cui sono contenuti.
Per ridurre il rischio di malattie cardiovascolari, le calorie provenienti da grassi saturi non dovrebbero superare il 10% dell’intake calorico ... Leggi Tutto
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