What Is Ricotta Cheese?
Ricotta cheese is a fresh cheese primarily made out of whey and curd, that is left behind when these two components are separated during cheese making. Ricotta cheese is derived from cow's milk but can also be made from sheep, goat, or even watered buffalo milk. Traditionally, the method of preparing this cheese is from the leftover which is heated, combined with cow's milk and acids like citrus or vinegar, that starts the process of coagulation. The curd then grows in size before it is strained from the leftover whey that is liquidized.
In the commercial processing of ricotta cheese, only milk is used in place of whey that is heated, coagulated, and then strained. People can commercially purchase different varieties of ricotta; one mainly being the whole milk variety (high in saturated fats). This is more commonly available than the low-fat ricotta. However, from a nutrient point of view purchasing lower-fat versions of ricotta cheese would be deemed ideal for the meals to reduce the saturated fat.
What Is the Nutrition Content of Ricotta Cheese?
The nutrition information, of one-half cup or approximately 124 g (grams) has been enlisted by the USDA (United States Department of Agriculture)as follows:
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Fat: 12.6 g (grams).
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Sodium: 136 mg (milligrams).
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Fiber: 0 g.
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Sugars: 0.34 g.
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Protein: 9.35 g.
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Calcium: 255 mg.
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Vitamin B12: 1 mcg (micrograms).
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Magnesium: 24.8 mg.
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Vitamin A: 149 mcg.
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Carbohydrates: 9 g.
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Total Calories: 186 kcal (kilocalories).
What Does Ricotta Cheese Contain?
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A half-cup serving of ricotta cheese yields approximately around nine grams of carbohydrates, hence this can be easily used in low-carb diets.
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The glycemic index (GI) of ricotta cheese is around 27, which means it is considered a low glycemic index food and deemed ideal for diabetics and pre-diabetics.
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A half-cup serving of whole milk ricotta cheese would yield around 13 grams of fat of which is nearly eight grams of unsaturated fat.
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A common myth is that all saturated fats tend to contribute to heart disease and are not cardioprotective. But according to the American heart association (AHA), the risk of heart disease is only associated when it exceeds more than 10 percent of daily consumption of saturated fat, based on the total calorie consumption.
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Therefore, It is important to limit the amount of saturated fats, and not necessary to eliminate them from the diet, especially the saturated fat derived from low-fat dairy products such as ricotta cheese.
What Are the Health Benefits of Ricotta Cheese?
The various health benefits of ricotta cheese include;
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Aids in Muscle Recovery and Promotes Endurance: A half-cup serving of ricotta cheese contains 10 grams of protein that can add to the much-needed nutrient profile of the daily diet. This is an excellent choice for athletes, bodybuilders, individuals opting for gaining muscle or losing fat because the protein content helps in improving exercise endurance and also aids in muscle recovery. Dairy intake helps in preserving lean body mass while lowering the total amount of calories one consumes in a day.
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Regulates Blood Sugar: The amino acids in dairy are deemed responsible for improving glucose uptake and regularizing sugar in individuals with type 2 diabetes.
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Prevents Risk of Osteoporosis: Adults up to the age of 50 years require a daily basis of 1,000 milligrams of calcium as per recommended daily value while women over 50 years and men older than 70 years should consume around 1,200 milligrams of calcium. Ricotta is also an excellent source of vitamin A, potassium, magnesium, and zinc. The calcium and protein in ricotta are pivotal for its nutrient profile and in maintaining bone health. Calcium intake is essential for preventing fractures and to prevent the risk of osteoporosis with age-related bone changes.
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Cancer Preventive: Dairy products such as ricotta cheese and cow's milk are also recommended as part of calorie-restricted diets as they not only help to reduce weight but also prevent the possible risk of colorectal cancer.
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Immune Boosting and Probiotics: Nutrition research also shows that dairy products are very rich bioavailable sources of B12 that can boost the vitamin levels in the system better than most commercial B12 supplements.
What Are the Side Effects of Ricotta Cheese?
Ricotta cheese is a milk product, and milk is one of the most common food allergens, for individuals with a dairy allergy or lactose intolerance. If any of the allergic symptoms occur, a healthcare professional must be consulted to find alternative protein sources. Signs of dairy allergy include;
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Hives.
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Skin rashes.
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Wheezing.
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Tingling sensation in the lips or mouth.
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Swelling of the lips, tongue, or throat.
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Vomiting, sudden shortness, or difficulty in breathing.
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Coughing.
What Is the Shelf Life and How to Store Ricotta Cheese?
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Storage: Ricotta cheese can be prepared from the milk of sheep, goats, or water buffalo. It can also be sold commercially with lower fat content commonly available in stores. Ricotta cheese must be ideally stored in the refrigerator below 40 degrees Fahrenheit.
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Shelf Life: The shelf life of ricotta cheese would last approximately around 2 weeks after purchase and kept sealed, and usually 5 to 7 days once the package is opened. Keeping it one week after opening and even when stored in the refrigerator can result in the development of undesirable mold, yeast, or other bacterial contamination.
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Usage: It is important to keep in mind while using ricotta cheese that one should not let it out of the fridge for longer than two hours at room temperature as it can get spoiled.
How to Make Best Use of Ricotta Cheese?
One can either eat ricotta cheese on its own simply relishing its creamy consistency or can best use it in combination with fresh fruit, leafy greens, salads or toppings, and other add-ins. Eating ricotta cheese with a drizzle of honey would be delicious because of the rich creamy base. This base can be used for sliced fruits like peaches or nectarines that can be easily spread on top of a daily toast. Adding sliced veggies or fruits can make it a nutrient-dense breakfast or meal to nourish with the flavor of ricotta. Chefs commonly used this cheese while preparing scrambled eggs and smoked salmon.
Conclusion
The texture, health advantages, and mouthwatering flavor of ricotta make it a popular whey cheese. Ricotta has a moderate amount of carbs and is high in fat and protein. It improves the flavor of meals and serves as a wonderful source of essential vitamins and minerals. Along with having higher concentrations of calcium, selenium, and phosphorus, ricotta also has lower concentrations of a number of other essential minerals. The nutritional value of ricotta cheese indicates that this delicious treat may support weight loss, enhance bone health, increase red blood cell production, lessen oxidative stress, and lowers blood pressure.
