The Benefits of Low Fat Parmesan Cheese Varieties

The Benefits of Low Fat Parmesan Cheese

Parmesan cheese is a delicious hard Italian cheese that is commonly used to add flavor to pastas, pizzas, salads, and more. While parmesan is loved for its robust, nutty taste, traditional parmesan can be high in fat and doesn't always fit into a low fat diet.

Luckily, with the rise in specialty diets and health consciousness, low fat versions of parmesan cheese have become widely available. Low fat parmesan offers all the same flavor and texture as regular parmesan, but with a fraction of the fat and calories.

Nutritional Profile of Low Fat Parmesan

Traditional parmesan is made from part-skim milk, which means it retains some of the fat from the milk. Regular parmesan typically contains about 10 grams of fat per one ounce serving. Low fat parmesan is made from fat free or low fat milk and then aged to develop flavor. An equivalent one ounce of reduced fat parmesan contains 5 grams of fat or less.

Along with having less fat than regular parmesan, low fat parmesan boasts an impressive nutritional profile. It is high in protein, calcium, and phosphorus, but very low in lactose. It is also lower in sodium than many cheeses. Here is a nutrient breakdown of one ounce of low fat parmesan cheese:

• Calories: 85
• Fat: 3g
• Saturated Fat: 1.5g
• Protein: 10g
• Sodium: 170mg
• Calcium: 331mg
• Phosphorus: 251mg

Weight Loss Benefits

When trying to lose weight, low fat dairy products can play an important role. Low fat parmesan packs a double punch - it is low in fat and calories but very high in protein.

The high protein content of parmesan cheese helps you feel fuller for longer after eating it. This means it can curb cravings and decrease your overall calorie intake throughout the day. Protein also requires more energy for your body to digest than carbs or fat.

Research shows that increasing protein intake to 25-30% of total daily calories boosts metabolism and promotes weight loss. Low fat parmesan is an easy way to add protein and volume to salads and other dishes without adding excess calories.

Heart Health

Studies highlight that overconsumption of saturated fat can negatively impact cholesterol levels and heart health. By choosing low fat varieties, you can still enjoy parmesan cheese while keeping your heart healthy.

Compared to regular parmesan, reduced fat parmesan contains very little saturated fat. It also does not contain any trans fats. By limiting these unhealthy fats, low fat parmesan prevents cholesterol buildup in your arteries and reduces inflammation.

Some emerging research also indicates that certain nutrients in parmesan, especially vitamin K2, may improve cardiovascular health. More studies are needed, but swapping out regular parmesan for the low fat kind is an easy way to gain these potential benefits.

Bone Health

Parmesan cheese is one of the best natural sources of calcium, an essential mineral for building and maintaining strong bones. Just one ounce provides 33% of your recommended daily calcium intake.

Low fat parmesan offers the same impressive amount of calcium per serving as regular parmesan. Incorporating low fat parmesan into a balanced diet ensures you get enough calcium to promote proper bone mineralization and prevent disorders like osteoporosis.

Purchasing and Storing Low Fat Parmesan

Authentic parmesan cheese is imported from Italy, where it receives a legally protected designation called Parmigiano-Reggiano. To ensure you are getting real Italian-made parmesan, look for this label when shopping.

For low fat options, reduced-fat Parmigiano-Reggiano contains around 20% less fat than regular Parmigiano-Reggiano. You can also find low fat parmesan style cheeses made domestically. Compare nutrition labels to choose one that fits your fat and calorie goals.

When stored properly, parmesan cheese can last for months. To preserve freshness and flavor, store low fat parmesan tightly wrapped in its original packaging or parchment paper. Keep it towards the back of the refrigerator, where the temperature is most constant.

How to Use Low Fat Parmesan

One of the best qualities of parmesan cheese is its versatility. Low fat parmesan can be used in place of regular parmesan in all your favorite recipes. Here are some tasty ways to use it:

• Top pastas, pizzas, salads, and risottos
• Mix into egg dishes like omelets and frittatas
• Blend into dips, pestos, and vinaigrettes
• Sprinkle onto soups, vegetables, and baked potatoes
• Add depth of flavor to roasted meat and vegetables

Use freshly grated parmesan for the best flavor. Try using a microplane instead of box grater to grate uniform thin wisps that melt beautifully.

Low Fat Parmesan Recipes

To highlight the nutty, salty complexity of parmesan cheese, use it as the star ingredient instead of just a topping. Here are some delicious recipes featuring low fat parmesan:

• Baked parmesan chicken - Breaded chicken breast baked with an eggy parmesan coating
• Crispy parmesan potatoes - Roasted potatoes tossed in parmesan, garlic, and herbs
• Parmesan cauliflower steaks - Head of cauliflower roasted into savory steaks
• Parmesan herb skillet shrimp - Quick sauted garlic shrimp sprinkled with parsley and parmesan
• Parmesan Brussels sprouts - Shaved Brussels sprouts roasted to caramelized perfection

Try swapping regular parmesan for reduced fat parmesan in your go-to recipes. You will get the same cheesy satisfaction for a fraction of the fat and calories.

FAQs

Is low fat parmesan cheese healthy?

Yes, low fat parmesan cheese makes a very healthy addition to a balanced diet. It contains vital bone-building nutrients like calcium and protein. It is also low in fat, carbs, and calories. When consumed in moderation, low fat parmesan offers major health perks.

Is the taste different from regular parmesan?

Authentic Italian low fat parmesan cheeses like reduced fat Parmigiano-Reggiano offer the same full-bodied, savory taste as regular parmesan. The taste and texture is nearly identical.

Domestic low fat parmesan style cheeses may have a slightly milder flavor. But they still offer the classic nutty, salty punch that makes parmesan so delicious.

Can you bake with low fat parmesan?

Yes, low fat parmesan cheeses bake beautifully. Reduced fat parmesan melts and browns similarly to regular parmesan. Use it to make crispy baked breaded chicken, vegetable gratins, savory breads, and more.

For the best baking results, choose an authentic Parmigiano-Reggiano labeled for reduced fat. Domestic low fat parmesan style cheeses tend to have more fillers that can affect melting.

What dishes pair well with low fat parmesan?

The savory, salty flavor of parmesan cheese pairs wonderfully with all different kinds of foods. Some classic pairings include pastas, seafood, chicken, vegetables, eggs, rice, potatoes, and other Italian cheeses like mozzarella or provolone.

When using low fat parmesan, you don't need to change your food pairings. It matches flawlessly with all the same dishes as regular full fat parmesan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.