The ricotta cheese is made from whey protein that has been acidified and heated. It has a soft texture and mild flavor that works well in both sweet and savory recipes. It is a popular Italian ingredient featured in desserts and main dishes alike. It is highly versatile and it is rich in several nutrients and has been associated with a host of health benefits. The ricotta cheese nutrition profile can help the bones to stay healthy and strong, decrease blood pressure and support weight loss. The ricotta cheese is made from cow, goat, or sheep milk whey.
Is ricotta cheese healthy?
Contents
It is often considered the healthiest cheese variety. It has all nine essential amino acids and is high in selenium, calcium, and protein. The ricotta cheese has lactose, which is a type of milk sugar that many people are unable to digest. If you are lactose intolerant, then you should opt for other cheese varieties that are lower in lactose instead, including parmesan, Swiss cheese, or cheddar cheese. Also, ricotta cheese has a higher amount of carbs per serving compared to other types of cheese. People who are on a keto diet or low–carb diet should avoid ricotta cheese.
It May help lower blood pressure
There are some studies in which are found that the whey protein that is used to make ricotta cheese can help to manage blood pressure levels. One 2016 study done in the United Kingdom was shown that supplementing with weight protein for 8 weeks can decrease both systolic and diastolic blood pressure, while at the same time, it will improve other markers of heart health. In another study was said that whey protein can decrease systolic blood pressure in adults with pre and mild hypertension or high blood pressure.
The ricotta cheese is rich in phosphorus, which is an essential nutrient that can regulate blood pressure levels. In some studies are said that increasing your intake of phosphorus along with other minerals like calcium and magnesium can help you effectively to decrease blood pressure levels.
Support weight loss
In one–half cup of ricotta cheese there are 216 calories. The ricotta cheese makes a great addition to a healthy weight loss. It is relatively low in calories and it is high in protein and it has all of the nine essential amino acids which your body needs. When you increase your intake of protein, then it could promote weight loss. In one study was noticed that increasing protein intake just by 15% led to a significant reduction in calorie consumption, fat mass, and body weight in study participants. Also, protein can reduce the levels of ghrelin, which is the hormone responsible for stimulating feelings of hunger.
High in protein
The ricotta cheese is rich in protein and it has around 14 grams into a single half-cup serving. Protein is very important to different aspects of health, such as muscle strength, immune function, growth and development, and more. The deficiency in protein can wreak havoc on health, which can cause a slew of side effects, like impaired immunity, hunger, stunted growth, and hair loss. You can pair ricotta cheese with other protein foods, like legumes, poultry, fish, or meat, so in this way, you will be sure that you will get your daily needs of protein.
Boosts bone health
The ricotta cheese is rich in calcium, which is a very important mineral for the formation and metabolism of bones. It is estimated that about 99% of the calcium in the body is found in the bones and teeth and there it provides tissue with strength and structural integrity. Also, each serving of ricotta cheese is high in phosphorus, which is another mineral that is playing a key role in bone health. Phosphorus has many functions which are related to bone health, but it is especially important for maintaining bone integrity and skeletal development. The deficiency in this essential micronutrient can cause issues like rickets, bone loss, and softening of the bones, so add ricotta cheese to your diet.
References:
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/nutrients
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3461213/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
