I vegetariani stanno meglio? La dieta sempreverde fa bene se è equilibrata

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Aumentano gli italiani che mettono nel piatto esclusivamente (o quasi) cibi vegetali. Una scelta che, se ben condotta, può aiutare nella prevenzione di diverse patologie.
Ma la vera dieta mediterranea non è certo da meno per raggiungere lo stesso scopo

 

(Clicca in alto a destra per ingrandire l’immagine) (Clicca in alto a destra per ingrandire l’immagine)
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Sono sempre di più gli italiani che decidono di non farsi tentare da bistecche e fritture di pesce, diventando vegetariani. E sono in aumento anche i vegani, che eliminano dalla loro dieta pure latte, latticini e uova. Scelte spesso dettate da motivazioni etiche, prima fra tutte quella di non fare alcun male agli animali; non di rado, però, la scelta è motivata dal desiderio di migliorare la salute. All’opposto, gli “onnivori” difendono la loro alimentazione, sostenendo che privarsi dei cibi di origine animale comporterebbe pericolose carenze. Chi ha ragione? La Società Italiana di Nutrizione Umana, con un gruppo di studio dedicato, sta valutando sulla base delle evidenze scientifiche la copertura dei fabbisogni nutrizionali attraverso una dieta vegetariana: i primi risultati arriveranno nel 2015 ma, intanto, dando un’occhiata alle ricerche, viene da dire che né vegetariani né onnivori sbagliano, a patto di avere uno sguardo senza pregiudizi sulla faccenda. Gli studi a favore di diete vegetariane e vegane sono tanti e testimoniano che rinunciare alla carne significa ridurre la pressione, il pericolo di infarti, la mortalità; sono però almeno altrettante le ricerche che spiegano come l’alimentazione onnivora “sana”, cioè la dieta mediterranea, sia ottima per prevenire le malattie che minano la salute, dall’ictus al diabete, dai tumori al deterioramento cognitivo.

«La vera dieta mediterranea è su base vegetariana e il consumo di proteine animali è molto basso – osserva Vincenzino Siani, presidente della Società Italiana di Nutrizione Vegetariana (Sinve), che nei prossimi giorni, durante il congresso nazionale a Roma, affronterà questi temi -. Perciò è ragionevole che non vi siano enormi differenze fra questi due regimi, in termini di effetti sulla salute: la scelta dei vegetariani è prima di tutto una scelta animalista». «L’importante è che l’alimentazione, qualunque sia, non diventi una “religione”, altrimenti c’è il rischio di estremizzazioni – osserva Giuseppe Fatati, presidente della Fondazione ADI (Associazione Italiana di Dietetica e Nutrizione Clinica) -. Come una dieta vegana deve essere controllata, così la dieta mediterranea non deve diventare uno stereotipo bloccato, che poi non segue nessuno: lo stile di vita vegetariano è ottimo, ma attenzione a vedere tutto il positivo o il negativo da una parte soltanto». Conferma Andrea Ghiselli, ricercatore del CRA (Consiglio per la Ricerca e la Sperimentazione in Agricoltura) di Roma: «È sbagliato pensare che i vegetali siano “buoni” e gli animali “cattivi”. In tutti gli alimenti c’è qualcosa di “dannoso”: nella frutta, lo zucchero; nel latte, i fattori di crescita; nella verdura, i nitrati; nel pesce, il mercurio. Una dieta varia apporta tutti i nutrienti senza sovraccaricare di sostanze “tossiche”; se si eliminano interi gruppi di alimenti bisogna fare attenzione a ciò che li sostituisce. Essere vegetariani o vegani oggi non espone a rischi ed è compatibile con un buono stato di salute. A patto però di non trascurarne i possibili rischi».

 

«Di certo non ci si improvvisa vegetariani, men che meno vegani: non a caso chi sceglie questi stili di vita è mediamente più attento e informato – afferma Siani -. Bisogna esserlo, ad esempio, per evitare carenze di ferro: bisogna sapere che i vegetali contengono fitati che ne riducono l’assorbimento e che per migliorarlo occorre associare cibi ricchi di acido citrico». La maggior consapevolezza dei vegetariani, spesso addotta come vero motivo alla base della loro buona salute, andrebbe insomma estesa a tutti: «La dieta vegana è meglio di quella della maggioranza della popolazione, che esagera con i grassi, soprattutto saturi, e con la carne – dice Ghiselli -. Mangiamo in media 4 porzioni di salumi a settimana, basterebbe dimezzarle sostituendole con i legumi per avere una dieta più equilibrata. Senza contare che la vera minaccia per la salute oggi non sono tanto le proteine animali, quanto i troppi zuccheri. Essere vegetariani o vegani è insomma una buona scelta per restare sani, ma non indispensabile: se tutti, tanto per cominciare, mangiassimo meno, non dovremmo rinunciare per forza alla carne o ai latticini per vivere in salute».

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