There is evidence that cream cheese may benefit gut health, vision, and atopic dermatitis. This article explores cream cheese nutrition, health benefits, preparation techniques, and possible downsides. Take a look.
Cream Cheese Nutrition Facts
According to the U.S. Department of Agriculture, one tablespoon (14.5 g) of cream cheese contains:
Energy: 50.8 kcal Protein: 0.892 g Fat: 4.99 g Carbohydrate: 0.8 g Sugars: 0.545 g Fiber: 0 grams Sodium: 45.5 mg Vitamin A: 44.7 micrograms Vitamin B12: 0.032 micrograms
Cream cheese is available as whipped, double-cream, regular, and flavored. The calorie content will depend on the type of cheese you choose and the brand. Whipped cream cheese has the lowest calorie content among all variants. But is cream cheese healthy to eat? Scroll down to know.
Is Cream Cheese Healthy?
Intake of soft cream cheese is healthy and has many health benefits. Keep reading.
1. May Improve Gut Health
Lactic acid bacterial strains are used in the preparation of cream cheese. These bacterial cultures help improve the texture of your cream cheese. In addition, probiotics (live bacteria) can help improve gut health and prevent gut inflammation. In one mice study, Lactobacillus chungangensis cream cheese increased beneficial short-chain fatty acid levels. As per another study, probiotics can have a beneficial effect on inflammatory bowel disease (IBD) and intestinal disorders. However, more studies are warranted to understand this benefit of cream cheese in humans.
2. Is High In Vitamin A
Cream cheese is rich in vitamin A, a fat-soluble vitamin essential for vision health. One tablespoon of cream cheese contains 44.7 micrograms of vitamin A, which plays a key role in supporting vision. The vitamin A in cream cheese also helps boost the immune system. However, more research is needed to understand this phenomenon of cream cheese.
3. Is Low In Lactose
Intake of foods containing lactose may cause digestive issues in some. Such individuals may exhibit certain symptoms like bloating, cramps, and diarrhea. Dairy products such as cheese, yogurt, and milk contain lactose. But cream cheese is low in lactose (less than 2 grams in an ounce). Hence, people with lactose intolerance may not exhibit any symptoms if they consume cream cheese in limited quantities.
4. Has Antioxidant Properties
Cream cheese possesses antioxidant properties that help fight oxidative stress and free radical damage. Also, it contains carotenoids like lutein and zeaxanthin that help treat eye problems. However, more studies are warranted in this regard. Also, cream cheese-derived Lactococcus chungangensis can help alleviate atopic dermatitis (AD) in mice. Cream cheese is often confused with butter. But they have certain differences.
Cream Cheese Vs. Butter
Butter has double the calories when compared to cream cheese. Butter also has a higher concentration of fat. While butter is made with cream, cream cheese is from a mixture of cream, milk, and other minor ingredients. Cream cheese is a good source of calcium, riboflavin, pantothenic acid, vitamin B6, and thiamin. Cream cheese also looks similar to Neufchatel cheese. But there are a few differences between the two.
Cream Cheese Vs. Neufchatel
You can prepare soft cream cheese at home easily with three simple ingredients. We have discussed the process below.
How To Prepare Cream Cheese At Home?
What You Need
Whole milk – 1 gallon (3.785 liters) Large lemon, juiced – 1 Salt – 1 pinch
Process This is how you prepare cream cheese. You may also try any of these cream cheese recipes.
Recipes To Try
1. Cheesecake Egg Rolls
What You Need
Softened cream cheese – 2 (8 oz.) blocks Pure vanilla extract – 1 teaspoon Granulated sugar – ½ cup Egg roll wrappers – 12 Sour cream – ½ cup Vegetable oil – as needed Pinch of kosher salt Powdered sugar – for garnish
Process
2. Blueberry Cream Cheese Cookies
What You Need
Softened cream cheese – 4 oz. Granulated sugar – 1 cup Softened butter – ½ cup Egg – 1 Baking soda – 1 teaspoon Lemon juice – 1 tablespoon All-purpose flour – 2 ½ cups Lemon zest – 1 tablespoon Cornstarch – 2 tablespoons Blueberries – 2 cups Kosher salt – ¼ teaspoon
For The Lemon Glaze
Powdered sugar – 1 cup Lemon juice – 1 tablespoon Zest of 1 lemon Cream – 1 tablespoon
Process
3. Key Lime Cheesecake
What You NeedFor the crust
Finely crushed graham crackers – 9 Melted butter – 6 tablespoons Granulated sugar – ¼ cup Pinch of kosher salt
For the filling
Softened cream cheese – 4 blocks All-purpose flour – 2 tablespoons Granulated sugar – 1 cup Eggs – 4 Pure vanilla extract – ½ teaspoon Sour cream – ¼ cup Key lime juice – 2 tablespoons Key lime zest – 1 tablespoon Pinch of kosher salt
Process Hannah and Kate wrote about their experience of trying cream cheese in their cinnamon roll dough and how it enhanced the texture and taste of the delicacy. They wrote, “So what does it do for the dough, other than make you feel slightly more guilty about eating a cinnamon roll? It makes the rolls just a tad bit richer. It makes them crazy soft and tender, like I-wish-I-could-make-a-pillow-out-of-these-rolls soft. It definitely created a few fluffy layers (i).” Cream cheese should be used in moderation due to its high-fat content. Excess intake of cream cheese may also have some downsides. We have discussed them in the next section.
Downsides Of Cream Cheese
The high-fat content of cream cheese may increase serum LDL cholesterol levels, which may elevate the risk of cardiovascular diseases. It also is low in protein and has a shorter shelf life. Its high water content may make it susceptible to microbial contamination. Cream cheese should be eaten within two weeks after opening the pack. It cannot be stored outside; it instead must be stored in the refrigerator to avoid spoilage. Stabilizers are often used in cream cheese. But are they safe? What should you look for before buying a pack of cream cheese?
Are Thickening Gums In Cream Cheese Safe?
In general, cream cheeses are manufactured with 0.33% of guar gum, locust bean gum, xanthan gum, or a combination of these three gums (0.11% each). Locust bean gum has low toxicity and is safe to use, and guar gum is used to produce low-fat cream cheese. It can improve the body and texture of the cream cheese. However, these thickening gums may cause gastrointestinal problems in some people. Hence, practice caution. Are you looking for an alternative to cream cheese? You can try any of the following substitutes.
Cream Cheese Substitutes
Cottage Cheese: It has a soupy texture with a creamy, mild flavor. Moreover, cottage cheese benefits include being high in protein and low in fat, making it a nutritious option for various recipes. You can use fresh cottage cheese in dips or as a spread on bagels, gravies, and baking recipes. Mascarpone Cheese: This is a soft Italian acid-set cream cheese. It is also known as triple cream cheese and has a similar texture and flavor as that of cream cheese. This cheese’s smooth and sweet taste makes it an ideal substitute to cream cheese in desserts and as frosting for cupcakes. Greek Yogurt: It has a thicker and creamier texture with a fat-free formula. Greek yogurt is less sweet, but its creamy texture works well as a spread on your favorite chips, bagel, and dips. Ricotta Cheese: This Italian whey cheese is made from the milk of cow, sheep, or goat. It is high in protein and calcium and is less sweet. It has a grainy texture. It is ideal for baking and adds a good taste for savory dishes.
If you want to try a vegan alternative for cream cheese, you can give a try to plant-based cream cheese. Check out this from the section below.
Healthier Plant-Based Cream Cheese
Plant-based cheese is a versatile and cruelty-free alternative to traditional dairy cheese. The preparation typically involves blending nuts or seeds, such as cashews or almonds, with plant milk like soy or almond, creating a creamy base. Thickeners like agar-agar or tapioca starch contribute to the desired texture, while nutritional yeast adds a savory, cheese-like flavor. Cultures or fermentation agents provide depth and complexity. Flavorings, including garlic, onion, or herbs, enhance the overall taste. Essential components like salt and oils, such as coconut or olive oil, contribute to richness. The mixture is then processed, shaped, and aged to achieve a delightful plant-based cheese. The melting texture of cream cheese makes it absolutely tempting to taste buds. Now you can make it on your own at home with a few simple steps. Check out the following video to learn how to prepare it. Which is healthier: cheese or cream cheese? Cream cheese is healthier. It has a lower sodium content compared to a slice of American cheese (20). Is cream cheese OK for weight loss? Yes, but in moderation. Intake of dairy products was found to keep women from gaining weight (21). What is the unhealthiest cheese? Halloumi cheese. Avoid consuming it in excess as it has a high fat and sodium content (22). Is it healthy to eat cream cheese every day? No. Cream cheese may contribute to weight gain if consumed daily. Instead, opt for a whipped, low-fat version, or have it twice a week.
The melting texture of cream cheese makes it absolutely tempting to taste buds. Now you can make it on your own at home with a few simple steps. Check out the following video to learn how to prepare it.
