In the supermarket, the dairy shelf usually raises doubts in those looking for lighter and healthier options. Between ricotta cream, curd and cottage cheese, there are important differences in texture, nutritional value and even the paper that each can occupy within a balanced diet. Although they seem similar, they are not equal products.
“Each of the cheeses has a different nutritional profile, which makes them more or less adequate depending on the goals, for example, weight loss, muscle mass gain or cholesterol control. The main differences are related to calories, proteins, fats and sodium,” says Cinthya Bassi, nutritionist.
Understand what changes between them and when each is indicated. Look!
Curd: Flavor and practicality
The curd is the most popular of the three, present at breakfast and French bread of many Brazilians. Its taste is more pronounced and the consistent texture. However, it usually has more fat and sodium compared to ricotta cream and cottage, especially in traditional versions.
Light or zero versions can reduce calories, but still are not usually the lighter in terms of composition. It is a practical choice, but it should be consumed in moderation, especially by those who control or.
“Foods in light, zero or reduced calorie or fat versions can be good alternatives for people who need to control weight or cholesterol, for example. However, there is often a sodium increase or the use of thickeners and sweeteners to maintain texture and taste. They may be good options, but do not justify excess consumption.
Ricotta Cream: light and versatile
The ricotta cream is made from the ricotta beaten with whey or sour cream, which results in a creamy texture. In general, it has less fat than traditional curd and may have a similar or upper protein content, depending on the brand.
It is considered a good option for those seeking lightness without giving up creaminess, working well in toast, sandwiches and culinary preparations as pates.
“Ricotta cream contains less saturated fat and calories when compared to traditional curd. In addition, it maintains a good concentration of high biological value dairy. However, its advantage depends on brand and formulation, so it is essential to observe labels to avoid excessive additive versions or sodium,” explains Laíta Babio, nutritionist.
Cottage cheese: highlighted protein
Cottage is differentiated by the granulated appearance and smooth flavor. It is known to be rich in protein and at the same time be low in fat. Therefore, it is widely used in diets for weight loss and muscle mass gain.
Because it is versatile, it combines well with sweet and salty preparations, which makes it a joker option for those seeking to lose weight or gain muscle mass.
“It is, in fact, one of the best allies on these objectives. Cottage has a lot of protein and low fat, which helps both in lean mass and satiety control. However, it doesn’t have to be the only option, the most important thing is that protein and calories consumption is suitable for the person’s goal,” says Danilo Matsunaga.
Which one to choose? Depends on the profile
There is no single winner between ricotta cream, curd and cottage cheese. Each one fits a consumer profile and can be part of the food. Of course, the greatest, like curd, requires more moderation, according to experts heard by CNN.
- For those looking for a creamy but less fat alternative, ricotta cream can be ideal.
- Already the curd, for practicality and taste, can enter small quantities in everyday life, but should not be the basis of the routine.
- Cottage is the most interesting choice for those who need more protein and want to maintain satiety.
“Cottage cheese is usually the best choice in these cases, as it offers high protein density with low caloric density, which favors both the maintenance of lean mass and body weight control. However, it is not the only valid option: ricotta cream can also be used in equilibrium, as long as there is no exaggeration,” Babio adds.
It is important to emphasize that people allergic to milk protein should avoid all these products. For those who have lactose intolerance, ‘zero lactose’ versions are safe alternatives. Individuals with dyslipidemia or hypertension should give preference to lean and less sodium options, always consuming in small quantities. “Those who have hypertension should be aware of sodium, which is high in some industrialized curds,” adds Matsunaga.
