Thick and saturated sour cream, usually used for baked potatoes, salads, casseroles and sauces, is a high-fat and fatty food. Despite the fact that it contains a certain amount of calcium, it is necessary to take into account the nutritional value of sour cream before regularly including it in your diet.
How is it produced?
The production of ordinary sour cream begins with cream. They undergo a fermentation process when the manufacturer combines them with specialized bacteria.
Simply put, sour cream is created in a process in which bacteria are added to pasteurized cream and heated to 22 degrees Celsius. The mixture is then left alone until the desired density is achieved. In this process, lactic acid is produced, which is the reagent that gives sour cream its sour taste. The fat content in the product depends on the type of cream used in the production. Light sour cream is made from nonfat milk or cream, which reduces its fat content and calorie content. In addition to fat, in light sour cream there are many useful and harmful nutrients.
Lactic acid microorganisms give sour cream a characteristic taste, and the density of the cream contributes to its consistency. Full fat sour cream should have at least 20 percent fat, while a low fat product should have 25 percent less fat. In turn, nonfat sour cream should contain less than 0.5 g of fat for every 50 grams.
Calorie content
Nutritional value of sour cream 20% per tablespoon - 23 calories. Of these, 93 percent are in fats, and the rest are in a small amount of carbohydrates and protein. The proportion of saturated fat, which, according to doctors, increases the risk of heart disease by increasing the concentration of cholesterol in the blood, is 60 percent. Other fats in sour cream are monounsaturated and polyunsaturated and are considered more beneficial for health. The nutritional value of 15% sour cream made from low-fat milk is 20 calories per tablespoon, of which 81 percent is in fats. As in the first case, 60 percent of fats are saturated.
Chemical composition
The nutritional and energy value of sour cream per tablespoon is as follows. This amount of product contains only 0.35 grams of carbohydrates, which makes it a low-carb food. Other constituents include 0.42 g of sugar and 0.25 g of protein. A tablespoon of sour cream gives you 13 mg of calcium - a small percentage of your daily need of 1000 mg. The product also contains some iron, only 10 mg of sodium, 17 mg of potassium and a small amount of B vitamins (thiamine, riboflavin and niacin).
What is the best way to eat it?
Try not to consume too much of this product due to the large amount of saturated fat and high calorie content. When using fat sour cream, measure your serving with a measuring spoon to avoid adding more calories to your food than you thought. The nutritional value of fat-free sour cream is 11 calories per tablespoon. Try to use it for cooking.
Fat
Light sour cream contains less fat than full fat, but its content is still moderately high. The nutritional value of sour cream in 100 g (15%) contains 15 grams of total fat, 7.5 of which are saturated. The latter causes plaque formation in the arteries and increases the risk of heart disease. The recommended daily intake of total fat is from 25 to 35 percent of the total number of calories, and the proportion of saturated of them should be no more than 7 percent. If you consume 2,000 calories a day, that’s between 50 and 70 grams of total fat, including 14 grams of saturated fat.
Proteins and Carbohydrates
Proteins and carbohydrates, along with fats, are macrocells. The body needs these nutrients in large quantities for optimal functioning. The recommended daily intake of protein is 46 grams for women and 56 grams for men. Both sexes should aim for a minimum amount of 130 grams of carbohydrates per day.
Light sour cream contains more carbohydrates than protein. The nutritional value of sour cream in 100g is about 3 grams of protein and 4 grams of carbohydrates. Adding light sour cream to potatoes will significantly increase the carbohydrate content in this side dish and slightly increase the protein content. By the way, one medium-sized young potato contains 37 grams of carbohydrates and 5 grams of protein.
Cholesterol
Meat and animal products, including dairy, contain a large amount of natural cholesterol. Despite the fact that the body needs this substance to form cells and produce hormones, excess amounts have the same effect of clogged arteries as saturated fat. The recommended daily dose of cholesterol is 300 mg for healthy adults and 200 mg for people with coronary heart disease. Light sour cream contains 39 milligrams of this substance per serving.
Calcium
Calcium is an electrolyte mineral that is needed to strengthen bones and teeth, reduce and relax muscles, release hormones and a heartbeat. Light sour cream has a moderate amount. A gram serving contains 104 milligrams. The daily recommended calcium intake is 1000 milligrams per day for men aged 19 to 70 years, 1000 milligrams per day for women aged 19 to 50 years and 1200 milligrams per day for women older than 70 years.
Vitamin A
Vitamin A is an antioxidant that improves vision, which also strengthens connective tissue and supports healthy skin. Men over 14 years old should receive at least 900 micrograms per day, while women of the same age group should consume 700 micrograms. Light sour cream contains 102 micrograms per gram serving. To increase the benefits for the body, use it with certain foods. So, sweet potato has a high concentration of vitamin A. The addition of a spoon of light sour cream to this vegetable will make it possible to obtain a dish with a high content of this compound.
Riboflavin
The nutritional value of sour cream (one hundred grams) includes 12 percent of the recommended daily dose of riboflavin. Your body cannot produce or store this nutrient, so it is important that you get the right amount from your diet. Riboflavin helps convert food to energy.
Phosphorus
Phosphorus is essential for healthy bones and turning macronutrients into healthy forms. Since the nutritional value of sour cream includes this mineral, it works in combination with B vitamins, ensuring the normal functioning of many body processes, including the functions of the kidneys, muscles and nerves. One serving of the product provides 13% of the recommended daily intake of phosphorus.
Vitamin B12
Sour cream fills your body with vitamin B 12 , a nutrient that supports nerve cell health and boosts immune function. Researchers have found that this compound can prevent systemic lupus erythematosus, which is an autoimmune disease that affects the kidneys, skin, and joints.
What can be said in conclusion?
Dairy products can be included in the diet of most people, including sour cream. In moderation, it can be very useful because it contains a lot of vitamins and minerals. However, due to the high fat content it is recommended to control the serving size.