Cream cheese, a soft cheese with a smooth consistency and mild flavor, is a popular spread and ingredient in various sweet and savory dishes. Made from cream or a combination of cream and milk, it undergoes pasteurization and the addition of lactic acid bacteria to achieve its characteristic texture. This article explores the nutritional profile of cream cheese, its potential benefits and drawbacks for weight loss, and its overall impact on health.
What is Cream Cheese?
Cream cheese is produced by heat-treating cream to pasteurize it and then introducing lactic acid and other additives to create its texture and consistency. The process involves breaking down fat droplets, and additives like carob bean gum and carrageenan may be used to thicken the cheese. A clotting enzyme may also be added to improve firmness. In the United States, cream cheese must contain at least 33% fat and less than 55% moisture by weight.
Nutritional Composition of Cream Cheese
The nutritional value of cream cheese depends on the specific product and brand, particularly the fat content of the milk used. A 1-ounce (28-gram) serving of regular cream cheese typically provides:
- Calories: 99
- Protein: 2 grams
- Fat: 10 grams
- Carbs: 2 grams
- Fiber: 0 grams
- Vitamin A: 10% of the Daily Value (DV)
- Riboflavin (vitamin B2): 5% of the DV
Cream cheese is high in fat and contains small amounts of carbs and protein. It is a good source of vitamin A and contributes some riboflavin (vitamin B2). Whipped cream cheese contains less fat and fewer calories per serving. Cream cheese, regular, plain contains 823 calories per 240 g serving. This serving contains 80 g of fat, 14 g of protein and 11 g of carbohydrate. The latter is 9 g sugar and 0 g of dietary fiber, the rest is complex carbohydrate. Cream cheese, regular, plain contains 47 g of saturated fat and 242 mg of cholesterol per serving. 240 g of Cream cheese, regular, plain contains 657.60 mcg vitamin A, 0.0 mg vitamin C, 0.00 mcg vitamin D as well as 0.00 mg of iron, 232.80 mg of calcium, 300 mg of potassium.
Potential Health Benefits of Cream Cheese
Despite being often viewed as a less healthy option, cream cheese offers some health benefits:
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- Good Source of Vitamin A: Cream cheese contains a significant amount of vitamin A, which is essential for vision, immune system function, and the integrity of tissues like skin, lungs, and intestines. Just 1 ounce (28 grams) contains 87 mg of vitamin A, which is 10% of the DV.
- Supplies Antioxidants: Cream cheese is a source of carotenoid antioxidants, including lutein and zeaxanthin, which are important for eye health. Antioxidants defend your body against unstable molecules called free radicals.
- May Have Probiotic Effects: Cream cheese is made using a starter culture from lactic acid bacteria. Some of these strains are probiotics, offering health benefits. Probiotics can support the immune system by reducing inflammatory responses or stimulating the immune system when exposed to infection. A study on mice showed that Lactococcus chungangensis cream cheese increased beneficial short-chain fatty acids and improved bacteria profiles in stools. However, human studies are needed. Look for cream cheese with a “live and active cultures” label to ensure the presence of living probiotics.
- Low in Lactose: Cream cheese contains less than 2 grams of lactose per ounce (28 grams), making it potentially suitable for people with lactose intolerance who can tolerate small amounts of lactose.
Downsides and Risks of Cream Cheese
While cream cheese offers some benefits, it also has some potential drawbacks:
- Low in Protein: Cream cheese contains a small amount of protein, with a typical 1-ounce (28-gram) portion providing less than 2 grams. It is essential to consume other protein sources like meat, fish, eggs, beans, and lentils.
- Short Shelf-Life: Cream cheese has a relatively short shelf-life and should be eaten within 2 weeks of opening and kept in the fridge. To reduce microbial growth, use a clean knife for spreading and always reseal the packaging. If you notice an unusual smell or mold, discard the cream cheese.
- Potential Impact on Cardiovascular Health: Some studies link the consumption of cream cheese and cottage cheese in high amounts to the development of breast cancer. There is also a direct association between the development of prostate cancer and the consumption of high-calcium diets.
- Diabetes Risks: Full-fat dairy consumption is associated with pre-diabetes development, which can lead to diabetes if not controlled.
- Intolerance and Allergy: People with lactose intolerance or milk allergy should avoid cream cheese. Common symptoms of lactose intolerance include abdominal cramps, diarrhea, bloating, and flatulence.
Cream Cheese and Weight Loss
Cream cheese isn’t usually the best choice if you’re trying to lose weight. But that doesn’t mean you can never enjoy it! Every food can fit into a healthy diet if you’re smart about it. The key is moderation. Instead of spreading it on without measuring it, use 1 to 2 tablespoons (about the size of your thumb) to add flavor. Remember, the best diet for losing weight and keeping it off is one that includes foods you actually enjoy eating.
For many, a bagel is not complete without a schmear of cream cheese. We get it, cream cheese is rich and satisfying. But here’s the thing-it’s pretty high in calories and saturated fat. That doesn’t mean you can’t have it; it just means you should watch your portions if you’re trying to manage your weight.
Just 2 tablespoons of cream cheese (a typical bagel serving) gets almost 90% of its calories from fat and gives you almost a third of the saturated fat you should have in a whole day.
Here's how cream cheese can fit into a weight management plan:
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- Portion Control: A tablespoon of regular Philadelphia cream cheese contains about 48 calories. Choosing a suitable serving size around 1 oz or 1 tbsp as a spread is essential.
- Comparison with Alternatives: Neufchâtel cheese has about 30% fewer calories and total fat compared to regular cream cheese, while being slightly higher in protein. Cottage cheese is significantly lower in calories and fat while being higher in protein than cream cheese.
- Satiety: Its high-fat content helps slow stomach emptying, but low protein and zero fiber limit overall satiety.
Cream Cheese in Different Diets
- Keto: Cream cheese is ideal for keto diets due to its high fat content and very low carb count (less than 5g net carbs per serving).
- Paleo: Cream cheese isn’t compatible with strict Paleo diets since dairy products are excluded from this approach to eating.
- Mediterranean: Cream cheese can be included in a Mediterranean diet as an occasional cheese, but portions should be kept modest to align with the diet’s principles.
- Vegan: Vegans should avoid cream cheese since it’s made from animal-derived dairy products.
Culinary Uses of Cream Cheese
Cream cheese is extremely versatile and can be used in both sweet and savory dishes:
- Spreads: It is mainly used as a spread on bagels, crackers, and toast.
- Fillings: It’s also added to fillings for sandwiches or baked potatoes.
- Sauces: It can be used in creamy sauces.
- Snacks: It can even be paired with smoked salmon.
- Desserts: Cream cheese is popular for cheesecakes and other desserts like brownies and cookies, and in tiramisu using mascarpone.
Creative and Healthy Ways to Incorporate Cream Cheese
- Spread on whole-grain bread or bagels with vegetables and lean protein for a rounded-out meal.
- Enjoy with a baked potato or use in a sauce.
Cream Cheese vs. Cottage Cheese
Cottage cheese and cream cheese are dairy products obtained after processing milk with an acidic product, also known as the curdling process. The difference is that cream cheese retains most water and keeps its spreadable texture. On the other hand, cottage cheese is drained after processing, and solid chunks remain in curdles.
Taste and Flavor: Cottage cheese is solid and curdled; however, the texture is soft and creamy. It often has a milky taste. In comparison, cream cheese has a spreadable texture with a creamy flavor. Cream cheese is often found mixed with herbs and garlic. Cottage cheese is moister compared to cream cheese.
Nutritional Comparison (per 100g):
| Nutrient | Cottage Cheese | Cream Cheese |
|---|---|---|
| Calories | 95 | 350 |
| Carbs | 3.38g | 5.52g |
| Protein | 11.12g | 6.15g |
| Fat | Lower | Higher |
| Vitamin B12 | Richer | |
| Sodium | Richer | |
| Phosphorus | Richer | |
| Selenium | Richer | |
| Calcium | Similar | Similar |
| Vitamins A, B2, E | Richer |
Health Impacts: The inhibition of the angiotensin-converting enzyme (ACE) is the most studied mechanism underlying the antihypertensive effects of cheese peptides. ACE-inhibitor medications (Captopril, Lisinopril, etc.) also work by this mechanism. As a result, both of these products have antihypertensive effects. People taking MAO inhibitors (particularly antidepressants) may experience a hypertensive crisis when eating cheeses, including these cheeses, which contain tyramine.
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