Cheese, cream
Category: Dairy & Egg Products Characteristics: Low Fat
Nutrition Highlights
Serving Size
Calories
31
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 23 (72.1%) |
| Protein | 4.7 (15.1%) |
| Carbohydrate | 4.0 (12.9%) |
| Total | 31 (100%) |
Serving: 1 tbsp [15g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 10 (66.7%) |
| Fat | 2.5 (16.7%) |
| Protein | 1.2 (7.9%) |
| Carbohydrate | 1.0 (6.7%) |
| Ash | 0.3 (2.0%) |
| Total | 15 (100%) |
Serving: 1 tbsp [15g]
Benefits
-
It is a good source of calcium and protein. Calcium is important for bone health and protein helps build muscles
-
It contains vitamins A and B12 which are important for vision, cell metabolism and blood cell formation
-
The fat content is low making it a healthier option compared to regular cheese and cream. Low fat means fewer calories and less saturated fat
-
It can help you feel full for a longer time due to the protein content which helps control appetite and prevent overeating
-
The probiotics in some varieties can promote digestive health and immunity
Risks
-
High in saturated fat and calories which can lead to weight gain and increased risk of heart disease if consumed in large amounts regularly
-
Low fat versions may contain more sugar and sodium as replacements which are also not healthy in large quantities
-
Contains dairy which some people may be intolerant or allergic to
-
Processed cheese versions contain emulsifiers and other additives which long term effects are still being researched
-
Consuming too much saturated fat increases risk of high cholesterol levels
Additional Information
Cheese, cream, low fat is a food product that offers both nutritional benefits and risks. Let's delve into each aspect in detail.
Nutritional Benefits:
1. Protein: Cheese, cream, low fat is a good source of protein, which is essential for various bodily functions. Protein helps in building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Calcium: Cheese, cream, low fat is rich in calcium, a mineral crucial for maintaining strong bones and teeth. Adequate calcium intake is also necessary for proper muscle function, nerve transmission, and blood clotting.
3. Vitamins: This food product contains vitamins like vitamin A, vitamin B12, and riboflavin. Vitamin A is important for vision, immune function, and cell growth, while vitamin B12 is essential for red blood cell production and nerve function. Riboflavin aids in energy metabolism.
4. Phosphorus: Cheese, cream, low fat is a good source of phosphorus, which works alongside calcium to promote healthy bones and teeth. Phosphorus is also involved in energy production, cell growth, and maintenance of pH balance.
5. Probiotics: Certain types of cheese, like low-fat cottage cheese or yogurt cheese, may contain probiotics. Probiotics are beneficial bacteria that support gut health, aid digestion, and enhance immune function.
Nutritional Risks:
1. Saturated Fat: While low-fat cheese and cream contain less saturated fat than their full-fat counterparts, they still contain some amount. Saturated fat, when consumed in excess, can raise LDL (bad) cholesterol levels, increasing the risk of heart disease. It is important to moderate intake and balance it with other healthier fats.
2. Sodium: Some types of cheese, cream, low fat can be high in sodium content. Excessive sodium intake can contribute to high blood pressure, increasing the risk of heart disease and stroke. It is advisable to choose low-sodium options and monitor overall sodium intake.
3. Calorie Density: Cheese and cream, even in low-fat forms, can be calorie-dense. Overconsumption can lead to weight gain and contribute to obesity. It is crucial to practice portion control and incorporate these products into a balanced diet.
Tips for Incorporating Cheese, Cream, Low Fat in a Healthy Diet:
1. Choose Wisely: Opt for low-fat or reduced-fat varieties of cheese and cream to minimize saturated fat and calorie intake.
2. Portion Control: Enjoy cheese and cream in moderation to avoid excessive calorie intake. Use small amounts as flavor enhancers rather than the main component of a meal.
3. Pair with Nutrient-Dense Foods: Combine cheese or cream with nutrient-rich foods like vegetables, whole grains, or lean proteins to create a balanced meal.
4. Read Labels: Pay attention to the sodium content on nutrition labels and choose options with lower sodium levels.
5. Explore Alternatives: Consider incorporating other calcium-rich foods like low-fat milk, yogurt, or fortified plant-based milk in your diet to diversify nutrient intake.
In conclusion, cheese, cream, low fat can be a part of a healthy diet when consumed in moderation and balanced with other nutrient-rich foods. It provides valuable protein, calcium, vitamins, and phosphorus, but it is important to be mindful of its saturated fat and sodium content.