by Angela Altomare
According to a survey conducted by Nielsen, as many as one in 4 households consumes plant products. Not only "milk" and "yogurt" of non-animal origin, but also “Cheeses” based on dried fruit, cereals and legumes.
Always favorite by vegan and intolerant, in recent times they are also brought to the table by those who want to vary their diet in a healthy way.
Fresh, semi-seasoned, hard, spreadable they are similar in appearance, as well as in cooking, to those of a cow, sheep or goat (actually the only ones that, by law, can be called cheeses).
However, they differ from a nutritional point of view. "They are more deficient in vitamin D, essential for the assimilation and use of calcium and phosphorus by the body and, consequently, for the health of bone, and they have less calcium, of which very often, however, they are artificially enriched. On the other hand, they have the advantage of containing low in fat and lots of vegetable proteins», Explains Dr. Valentina Venanzi, nutritionist biologist.
SOY if you are on a diet
It is ideal for those who want to keep their weight under control. «The soy 'cheese', known as tofu, has fewer calories than that of animal origin: it contains only 100 in 100 grams and can also be eaten 3 or 4 times a week»Explains the nutritionist. «He is also rich in vegetable proteins. Free of cholesterol and lactose, it is a good source of polyunsaturated fatty acids, the precious ones Omega 3».
It also contains phytoestrogens, substances similar to female hormones, very useful for regulating the endocrine balance and for relieving annoyances premenstrual symptoms and menopause. It is also an excellent source of minerals.
“Tofu provides not only a great deal of iron, but also calcium, magnesium and potassium, minerals essential to keep blood pressure under control. It is a mine of B vitamins, in particular B1, B2 and B3, excellent for the proper functioning of the metabolism ».
Finally, it provides flavonoids, substances antioxidants which fight free radicals, responsible for cellular aging, and which help to safeguard the health of heart, of the arteries and of the brain.
OF DRIED FRUIT if you play sports
Il Cashew "cheese" it has no cholesterol or lactose, but many Calories. «It contains about 450 in 100 grams. If you follow a low-calorie diet, it is better not to exceed 40 grams and put it on the table no more than twice a week.
Made with cashews and soy "milk", and gluten-free, it can be consumed by both celiac and by those suffering from intolerances with the sole exception of people allergic to dried fruit.
It has a high content of fiber and fat, mostly monounsaturated », says the expert. This type of fats help to raise the level "good" cholesterol, the HDL, and to lower that of the bad, the LDL, ensuring the good flow of the circulation.
Nutritious and energetic is also the Almond "cheese". "It has about 547 calories per 100 grams and 57 grams of fat, of which 13,2 are saturated. If you tend to have weight problems, "suggests Dr. Venanzi," it's better consume it in moderation: eat it no more than 1 or 2 times a week. The ideal portion is 40 grams (like that of cashews) ».
Thanks to his wealth in football and others mineral salts, such as potassium, magnesium, zinc, selenium, is particularly suitable for those who practice sport or in moments of greater tiredness and fatigue.
Obtained from almond "milk", it has excellent amounts of antioxidants such as vitamin E and A, allies of the skin. It also has a good supply of vitamin D. The latter, together with calcium and magnesium, helps keep bones healthy and counteract the appearance ofOsteoporosis.
OF CEREALS if you have a lazy bowel
«The oat "cheese" provides about 187 calories per 100 grams. It contains little fat, mostly polyunsaturated (i.e. good) and zero cholesterol. Also it is
rich of fibers, which not only allow the body to function better, because they promote intestinal regularity, but they also contribute to increasing the sense of satiety », explains the nutritionist.
«This type of vegetable product also has a good content of Vitamins, in particular E and of group B. It is also an interesting source of mineral salts such as football, useful for bone health, and the phosphorus, which promotes cognitive abilities. Free of lactose, but rich in fructose and sucrose (simple sugars), it can be consumed in moderate portions 2 or 3 times a week ”, suggests the expert.
Even that of rice is a nutritious "cheese". "100 grams provide 185 calories and 16 grams of fat." It is obtained from sprouted whole grains. «Having less proteins, sugars and minerals than cheese of animal origin, it is however more light and digestible», Concludes our nutritionist.
MORE DIGESTIBLE AND ECO-FRIENDLY THAN TRADITIONAL THOSE
> Lactose free: vegetable products do not contain this milk sugar, found mainly in fresh cheeses, which is often the cause of intolerance. Lactose, in fact, can cause gastrointestinal disorders in those who have a deficiency of the enzyme lactase.
If you want to reduce the risk of abdominal swelling and cramps, therefore greased on the soy, dried fruit or cereal versions.
> More sustainable: traditional cheeses are linked to livestock breeding, which significantly affects the emission of greenhouse gases: 74% of the total for cattle, 9% for sheep and 4% for goats.