Come preparare una frittura più sana

Cosa c’è di più invitante di una frittura prodotta in casa e condivisa in compagnia?
Eppure, talvolta, si mostrano forti resistenze nei confronti del “fritto” e, ritenendolo indigesto e deleterio per la salute, lo si bandisce dalla propria dieta.
Queste posizioni estreme, dettate il più delle volte da pregiudizi e da infondati luoghi comuni, appaiono eccessive in quanto, se si esegue la preparazione in modo attento e cosciente, si può ottenere una frittura più sana e leggera.

Indubbiamente c’è una certa componente nociva in ogni alimento fritto, in funzione di una serie di fattori ma due sono fondamentali: quelli legati alla qualità dell’olio e quelli relativi alla tecnica di frittura impiegata

Con alcune regole si possono limitare i danni ma è bene non consumare fritture più di due volte al mese.

Il primo passo da fare consiste nella scelta dell’olio più adatto: non si tratta di scegliere l’olio dal sapore preferito, ma di optare per un grasso di frittura che sia quanto più possibile “stabile” e sano. Preparatevi dunque alla possibilità di dover cambiare le vostre abitudini: non è detto che l’olio che avete usato finora sia anche il più sano!

In linea generale, c’è accordo sul ritenere gli oli con il minore contenuto di acidi grassi saturi come tendenzialmente meno dannosi per la salute ma… le fritture sono un’eccezione a tale regola. Quando si scalda qualsiasi olio, o grasso, a una temperatura sufficientemente alta per friggere, fra i 150 °C e i 190 °C, s’innescano reazioni che producono sostanze nocive.

La scelta dell’olio da usare per la frittura deve dunque risultare dalla considerazione congiunta del punto di fumo e della composizione lipidica: sono adatti gli oli ad alto contenuto di grassi saturi e monoinsaturi e con un elevato punto di fumo, mentre sono da evitare gli oli ricchi di grassi polinsaturi e con un basso punto di fumo.

L’olio ideale per friggere è l’olio di arachide, perfetto per ogni tipologia di frittura dolce o salata. Tra i consigliati troviamo anche l’olio di oliva. Anche l’olio extra vergine potrebbe essere adatto, ma per il suo gusto molto intenso non è consigliato, in quanto può risultare “pesante” (come ad esempio per fritture dolci) e dal gusto troppo deciso, per non parlare poi del costo elevato.

Gli oli sconsigliati  per la frittura, sono quelli con un basso punto di fumo, come il girasole, il soia e il mais.

Non bisognerebbe mai friggere a una temperatura inferiore a 160 e superiore a 180 gradi. È in questo intervallo che, con un tempo adeguato, si ottiene la migliore cottura senza la liberazione di sostanze tossiche. e avete una friggitrice sarà facile impostare e mantenere la temperatura, poiché ci penserà la macchina a mantenerla costante, ma se friggete in padella vi conviene comprarvi un termometro da cucina per tenere sotto controllo il calore dell’olio.

E’ bene non lesinare sull’olio di frittura: una grande quantità d’olio subisce meno sbalzo termico al momento dell’immersione delle pietanze da friggere rispetto a una quantità minore di olio.

Sempre per limitare lo sbalzo termico è importante immergere e friggere solo piccole quantità per volta: in questo modo non soltanto il fritto sarà croccante e appetitoso, ma risulta anche meno unto, e quindi meno intriso dell’olio parzialmente degradato dalla cottura.

Per limitare la quantità di olio di frittura che andrete ad ingerire, non tralasciare di disporre gli alimenti fritti ad asciugare su carta assorbente.

Sarebbe meglio non riutilizzare olio già parzialmente rovinato da una frittura, ma mi rendo conto che, anche per motivi economici, si può preferire il riutilizzo. Se optate per questa possibilità, la mia raccomandazione è quella di filtrare con moltissima cura l’olio usato e di conservarlo ben chiuso, al riparo dalla luce e dalle fonti di calore. Riutilizzatelo per il minor numero di fritture possibile: quando l’olio diventa scuro e più denso è decisamente ora di buttarlo via e usarne di nuovo.

Non mescolate mai olio già usato con olio nuovo, poiché a contatto con i grassi già alterati anche quelli “freschi” si rovineranno più in fretta.

E’ fondamentale non salare prima gli alimenti da friggere perchè il sale accelera l’alterazione degli oli e dei grassi.

Infine, abbiate cura di pulire approfonditamente la vostra friggitrice o padella: eliminare tutti i residui di pastella o alimenti bruciati, e le tracce dell’olio usato: facendo così si eviterà che l’olio che userete la prossima volta si deteriorerà più in fretta del necessario

La padella ideale che va utilizzata è quella in ferro: in questo metallo il riscaldamento dell’olio avviene in modo graduale.
I bordi della padella dovrebbero essere dritti e mai bassi (ad eccezione per la cottura di cibi piatti come le cotolette).
La padella deve infatti poter contenere olio in abbondanza o i cibi tenderanno ad attaccarsi l’un l’altro. In più se l’olio scarseggia, quando vengono immersi i cibi in padella, si verificherà anche un abbassamento notevole della temperatura dell’olio a discapito della qualità della cottura.

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