In recent years we have experienced the rise of healthier products. Both smoothie fresh cheese and natural yogurt have become essential for breakfasts and snacks. But are they the same?
Although we find different varieties in supermarkets, we must choose natural versions, without added sugars and low in fat. This will help the protein intake to be greater and will keep us satiated for longer.
Same ingredients
Skimmed plain yogurt and skimmed smoothie cheese contain the same ingredients. Specifically, pasteurized skimmed milk and lactic acid ferments in milk . Therefore, the nutritional values are practically the same. For every 100 grams of product we can find approximately:
- Energy: 50 calories
- Fat: <0.5 grams
- Saturated: <0.1 grams
- Proteins: 8-10 grams
- Carbohydrates: 3.5 grams
- Sugars: 3.5 grams
- Salt: 0.10 grams
- Calcium: 120 mg
The main ingredient in both starter cultures are just different varieties of lactic acid bacteria:
- Whipped fresh cheese starter culture: sucrose, maltodextrins, lactic bacteria (Lactococcus lactis subsp. Lactis, Lactococcus lactis supsp. Cremoris), rennet.
- Yogurt starter culture: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus.
Both contain a significant amount of vitamin A. In just 28 grams it provides 87 mg of vitamin A, which is 10% of the recommended daily value. This vitamin is fat soluble and particularly important for your vision. It also supports the immune system and helps protect the integrity of many tissues, such as the skin, lungs, and intestines.
They are a source of various antioxidants that defend the body against unstable molecules called free radicals. When the levels of free radicals in your body are too high, it can lead to cell damage. In addition, it contains small amounts of carotenoid antioxidants, including lutein and zeaxanthin, which are especially important for eye health.
Both are made using a lactic acid bacteria starter culture. Some of these strains of bacteria are probiotics, which are friendly bacteria that offer health benefits. For example, some Lactobacillus species support the immune system by reducing the inflammatory response, while other species boost your immune system when exposed to infection. However, as heating kills probiotics, it is recommended to look for a smoothie yogurt or fresh cheese with a “live active cultures” label, which means that the product contains live probiotics.
How do you make whipped fresh cheese?
First, the cream is heat treated by pasteurization to kill any potentially dangerous microorganisms. Then the lactic acid bacteria are introduced, making the cheese slightly acidic. From there, the fat droplets from the cream break down into smaller, more uniform droplets, creating a smooth product.
Additives such as locust bean gum and carrageenan thicken the cheese, although the ideal is to review products that do not contain it. Finally, a coagulation enzyme, derived from a plant or animal source, is included to improve firmness. Normally, whipped fresh cheese should contain at least 33% fat and less than 55% moisture by weight. However, in some brands, a higher or lower fat content may be required.
Differences
As we saw before that the ingredients are the same in both products, the main difference resides in the bacterial culture that is used as rennet in the whipped cheese, and that helps to eliminate the liquid whey.
When making whipped queso fresco, the goal is to drain much of the whey, resulting in a semi-solid texture . The rennet helps the solids to curdle and squeeze out the liquid. Yogurt does not usually necessarily include the drainage step, although it can be done if we want to get a thicker Greek-style yogurt. In this case, the acid produced during fermentation while making the yogurt helps to curdle and produce the final texture. In fact, it is possible to take the drainage process even further with yogurt, resulting in what is often called labneh. The final texture may vary a bit depending on how long it is drained and if some form of pressure is used to stimulate the process.
Another difference to consider is the price. Being the same ingredients and nutritional values, skimmed smoothie cheese is usually cheaper than yogurt. If for us it is a problem to acquire healthy foods with a somewhat high price, we can opt for the cheapest in this case. We will get the same nutrients and the taste is almost identical.
Which one is healthier?
Although the main difference between the two is their texture, it could be said that there is not one healthier than the other. Both have a similar shelf life and must be in the refrigerator to maintain their properties properly. In addition, they are light and very satiating foods, so it is recommended in weight loss, maintenance and sports diets.
Another plus point is that the skimmed versions do not usually include lactose. This is a type of sugar found in dairy products like milk, cheese, and yogurt. However, some people cannot digest this sugar and are said to have a condition called lactose intolerance, which can cause symptoms such as bloating, gas, and diarrhea. Since smoothie queso fresco contains less than 2 grams of lactose per 28 grams (and some do not even contain it), people with lactose intolerance may not have a problem with it.
It will depend on the type of recipe we want to use to choose the whipped fresh cheese or yogurt. It is true that they can be used interchangeably, but there will be results that are better if we choose the right one. The creamy texture makes it a popular ingredient in both sweet and savory dishes. Although it is primarily used as a spread on bagels, crackers, and toast, it is also added to fillings in sandwiches or baked potatoes, as well as creamy sauces. It can even be paired with smoked salmon as a delicious appetizer or starter. Also, it is popular for cheesecakes and other desserts like fit and healthy brownies and cookies.
