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Amb tot l´ enrenou recent a la premsa al respecte de la defensa del greixos saturats, així com la publicació recent de llibres amb detalls al respecte, aquest és un bon moment per fer un repàs sobre els greixos.
Com a professionals de la salut ajudem als nostres clients a portar dietes i estils de vida saludables, i per tant és important que tinguem suficients coneixements sobre els temes que tractem amb ells dels greixos saturats, poliinsaturats, mono-insaturats, olis vegetals,…
En llenguatge químic, quan ens referim a lípids utilitzen el terme “oli” per aquells lípids que son líquids a temperatura ambient (com els olis de colza i de blat de moro) i el terme “greix” quan parlen dels sòlids a temperatura ambient (com la mantega). Per simplicitat, ens referirem a ells com ho feien les nostres àvies i els nomenarem “greixos”, diferenciant-los només quan sigui necessari.
Un punt clau a tenir en compte, és que cap font de greix, sigui vegetal o animal, és completament saturada o completament insaturada. Tots els olis i greixos son combinacions de diferents tipus de d´àcids grassos. Inclús la mantega és en realitat més alta en greixos mono-insaturats que en saturats, i està composta en més d’ un 91% per àcid oleic, que és el mateix àcid gras que predomina en l´oli d´oliva i que és àmpliament reconegut com a saludable pel cor. De fet, l´oli d´oliva sembla ser l´únic greix en que les divergents filosofies nutricionistes estan d´acord. Llavors, si tenim en compte que la mantega és un 41% igual a l´oli d´oliva i que inclús aquest últim és saturat en un 14%, el xef Emeril Lagasse ha estat en el cert tot aquest temps: El greix de porc és el millor!
Una altra observació interessant dels greixos, involucra a l’ àcid gras predominant en la mantega de cacau, el saturat àcid esteàric (18:0). Degut a que els greixos saturats son més estables i no s´oxiden fàcilment (1), son més segurs per cuinar i pel consum que els olis vegetals poliinsaturats, ja que les seves unions dobles els fan susceptibles a la peroxidació i a tornar-se rancis. Així que probablement els antioxidants i polifenols no siguin la única bona raó per consumir xocolata amarga (2). El greix saturat en aquest deliciós menjar podria ser bo per tu i la teva salut!
Coneguem els greixos. La següent taula mostra els percentatges dels diferents tipus d´àcids grassos que componen els greixos i olis comuns.
Tipus d’ oli o greix % Saturat % Mono-insaturat % Poliinsaturat
Oli de coco 91 6 3
Mantega 66 30 4
Llard de xai 58 38 2
Oli de palma 51 39 9
Llard de vedella 49-54 42-48 3-4
Llard de porc 44 45 11
Llard d’ ànec 35 50 14
Llard de pollastre 31 49 20
Oli de llavor de cotó 29 18 52
Crema de cacahuet 16 56 26
Oli d’ oliva 15 73 10
Oli de soja 15 22 62
Oli de sèsam 15 41 43
Oli de blat de moro 14 27 59
Oli de girasol 13 18 69
Oli de llavor de raïm 11 16 73
Oli de càrtam 9 11 80
Oli de llí 9 17 74
Oli de girasol alt olieic 9 81 8
Oli de colza 7 65 28
Fonts: USDA Agricultural Research Service National Nutrient Database for Standard Reference i Know Your Fats, de Mary Enig, PhD.
Com pots veure, alguns dels greixos anomenem saturats per tradició, com el de la carn de vedella o el llard de porc, en realitat contenen més àcids grassos mono-insaturats, o aproximadament la mateixa quantitat de greixos saturats o mono-insaturats. I dos dels greixos més alts en greixos saturats, no provenen d’ aliments d´origen animal, si no que són derivats de plantes, com ara l´oli de coco i l´oli de palma.
La confusió que envolta als greixos és, per suposat, alguna cosa més que semàntica. Amb un constant flux de notícies de salut arribant al públic a través dels mitjans massius, és prudent parlar amb un enteniment complert i profund al respecte de la naturalesa dels greixos i amb un fort èmfasi de la veritable composició dels aliments. Només quan arribi aquest moment serà possible tindre una discussió intel·ligent a nivell nacional, sobre el paper dels greixos en la salut, basats en un enteniment de la composició dels mateixos i la seva influència en les funcions bioquímiques en el cos humà.
Referències:
(1) Glen D. Lawrence; Dietary Fats and Health: Dietary Recommendations in the Context of Scientific Evidence; Adv Nutr May 2013 Adv Nutr vol. 4: 294-302, 2013
(2) Nasiruddin Khan et al., Cocoa Polyphenols and Inflammatory Markers of Cardiovascular Disease; Nutrients. Feb 2014; 6(2): 844–880
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