Sour cream is the perfect addition to dishes where creaminess is key. It can also be used in baking dishes that need a fluffy and spongy texture. Brian Nagele, the CEO of Restaurant Clicks, says, “Sour cream adds a rich, slightly tart flavor while also acting as a thickening agent for sauces or batter. Because of this, a little goes a long way, and you can include it in your otherwise healthy meals to spruce things up a bit.” You may be wondering what makes sour cream a good addition to your diet. Well, it is its nutritional profile. Learn more about it in the next section.
Nutritional Profile Of Sour Cream
Two tablespoons (about 30 g) of sour cream contain the following nutrients (1). Want to know how these nutrients benefit your health? Learn all about the health benefits of sour cream in the next section.
Health Benefits Of Sour Cream
As with a lot of ingredients, sour cream, too, has many positives and negatives. Low-fat sour cream will make a healthier addition to your diet than regular sour cream. But, it is important to note that most purported health benefits of sour cream are based on research that was conducted on general dairy intake. It can be beneficial in the following ways.
1. May Help Build Bone Strength
The calcium content of sour cream is good for the health of bones. The amount of calcium and other minerals present in any given section of a bone is called bone density. There is a risk of reducing bone density with increasing age. In addition, oxidative stress makes your bones brittle and increases the risk of osteoporosis. Calcium and vitamin D are essential in ensuring that the bone density stays optimal (2).
2. May Improve Cardiovascular Health
The saturated fatty acids found in sour cream help reduce the body’s bad cholesterol (LDLs). LDLs are directly linked to cardiovascular disease development and the risk of stroke. In addition, they can cause the constriction of blood vessels, putting strain on the heart (3). Dietary calcium – which is found in sour cream – is also good for the proper functioning of the heart (4).
3. May Help In Weight Loss In Postmenopausal Women
When added to a well-rounded diet, low-fat sour cream can help maintain your weight. In combination with calcium found in this dairy product, low-carb and low fat sour cream has been found to aid weight loss in postmenopausal women (5). Low-fat sour cream does not contribute to weight gain. The energy restriction associated with sour cream consumption – which has a low glycemic index – promotes a feeling of fullness after eating. This way, the craving for more food is reduced for a good amount of time (6).
4. May Improve Skin Health
Sour cream contains lactic acid. Topical application of lactic acid may help boost the skin’s firmness, thickness, and smoothness. It works from the top-down, starting from repairing the topmost layer of the skin (7). However, there is no research supporting the use of sour cream in this regard. Why buy sour cream from the store when you can make it at home? Check out the next section to learn how to make sour cream in the comfort of your home.
How To Make Sour Cream At Home
Homemade sour cream is a healthier option than store-bought sour cream. Although its consistency may be thinner, homemade sour cream goes perfectly well with all kinds of dishes. Making homemade low-fat sour cream (for 300 g) is very simple. You Will Need
1¼ cups (approx. 300 g) of low-fat cottage cheese 1 tablespoon lemon juice 2 tablespoons skim milk/coconut milk
Process Now that you have made sour cream, let’s check out how you can use it to prepare delicious dishes.
Popular Recipes Using Sour Cream
You can use sour cream in both sweet and savory recipes. Try these easy recipes that use sour cream so well!
1. Sour Cream Mac And Cheese
Serves: 5 You Will Need
2 cups (approx. 500 g) uncooked elbow macaroni pasta shells ½ cup (120 g) butter, cubed 2 tablespoons all-purpose flour 1½ to 2 cups of skim milk 1 cup (approx. 250 g) sour cream ¼ cup grated parmesan cheese Salt to taste ½ tablespoon ground mustard ½ tablespoon pepper powder 1 cup shredded mozzarella and cheddar cheese.
Method
2. Sour Cream And Spinach Mini Pastries
Makes for 24 pastries. You Will Need
1 cup (approx. 250 g) cream cheese, chopped, softened at room temperature ½ cup (approx.150 g) fresh spinach, washed and chopped 1 cup cottage cheese, shredded 1 garlic clove, crushed 1/4 cup (20 g) shredded parmesan, plus extra to garnish 1/4 cup (65 g) sour cream 2 sheets of frozen puff pastry, thawed Salt and other seasonings to taste
Method When cooking with sour cream, keep in mind to make the dish well-rounded and balanced with as many nutrients as you can pack. A good substitute for sour cream would be Greek yogurt, as they have a similar taste profile.
What Are The Possible Side Effects Of Sour Cream?
People with lactose intolerance must consult a doctor before adding sour cream to their diet. If you notice symptoms like itching, rashes, difficulty breathing, nausea, or loss of consciousness after consuming sour cream, seek medical help immediately. Dairy may also interact with some antibiotics, so it is better to consult a doctor in this case too (8).
The Final Takeaway
Sour cream is one of the easiest foods that you can consume. It can be a great addition to your diet as it has calcium and good carbohydrates. It could be good for your heart and bones, though more scientific research is required to prove the same. In addition, it can be used to make a lot of dishes. So, go make some at home right away! Is sour cream healthier than cheese? Both sour cream and cheese are nutritious. Sour cream has fewer calories and low content of cholesterol than cheddar and parmesan cheese (1), (9) (10). Is sour cream a probiotic food? Yes, sour cream is made by fermenting cream with lactic acid bacteria, one of the most common probiotics used in food production. Which is healthier: sour cream or mayonnaise? Mayonnaise has more calories and cholesterol than sour cream, making sour cream a healthier option (1), (11). Does sour cream raise blood sugar? There is currently no research that indicates that sour cream raises blood sugar. Although, consult your doctor before incorporating sour cream into your diet if you’re suffering from diabetes.
