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Sour CreamSour cream is made by fermenting cream from dairy milk with lactic acid bacteria according to Ansley Hill. This rich, slightly tart condiment is frequently used as a topping for tacos and baked potatoes, as well as to thicken baked goods, sauces, and stews. However, many people are unsure whether it can be included in a healthy diet. Sour cream contains many essential nutrients, but serving sizes tend to be small. Thus, it doesn’t usually offer significant amounts of any nutrient. According to the US Department of Agriculture, 2-tablespoon (30-gram) serving of regular sour cream provides:

  • Calories: 59
  • Total fat: 5.8 grams
  • Saturated fat: 3 grams
  • Carbs: 1.3 grams
  • Protein: 0.7 grams
  • Calcium: 3% of the Daily Value (DV)
  • Phosphorus: 3% of the DV
  • Potassium: 1% of the DV
  • Magnesium: 1% of the DV
  • Vitamin A: 4% of the DV
  • Vitamin B2 (riboflavin): 4% of the DV
  • Vitamin B12: 3% of the DV
  • Choline: 1% of the DV

Reduced-fat sour cream has a similar nutrient profile as full-fat sour cream but with fewer calories and approximately 38% less fat. Meanwhile, fat-free sour cream is made with skim milk and additives such as food starch and gums to keep it creamy. Because sour cream is primarily used as a garnish, it does not contain as many calories as regular sour cream. Furthermore, because other dairy products contain all milk components, not just the cream, they contain significantly more protein, carbohydrates, vitamins, and minerals than regular sour cream. Sour cream may help with fat-soluble vitamin absorption. Certain vitamins require a fat source to be absorbed properly in your digestive tract. They are known as fat-soluble vitamins and include vitamins A, D, E, and K. According to Ali A. Albahrani's data analysis, deficiencies in these vitamins are linked to diseases such as diabetes, cancer, and immune disorders.

Traditional sour cream is made by fermenting dairy cream with lactic acid bacteria, which are one of the most common probiotics in food production. As a result, certain types of sour cream may provide probiotic benefits. Although there is nothing inherently wrong with carbohydrates, low-carb diets are quite popular. As a result, many people may be relieved to learn that regular sour cream is compatible with a number of low-carb diets, including keto and Atkins.

Keep in mind that sour cream has some drawbacks. According to Ansley Hill, sour cream is mostly made up of saturated fat. In fact, saturated fat accounts for roughly half of the calories in regular sour cream. Saturated fat consumption may cause some people to produce more LDL (bad) cholesterol. If these levels rise too high, your risk of heart disease will rise. Furthermore, evidence suggests that substituting unsaturated fats from foods like nuts, seeds, olives, and fish may lower your risk of heart disease.

Further, Ansley Hill emphasized that sour cream is not suitable for all diets because it is made from cow's milk. If you are allergic to cow's milk or have an intolerance to lactose, the sugar found in milk, you should avoid it. Furthermore, sour cream is not appropriate for anyone on a vegan or dairy-free diet. Sour cream, when consumed in moderation, is unlikely to have a significant impact on your body weight and may even aid in weight loss. Excessive amounts, on the other hand, may have the opposite effect. Keep in mind that eating too much of anything, sour cream or otherwise, can lead to weight gain. Weight gain is entirely possible if your sour cream habit consistently causes you to consume more calories than you burn each day. Because sour cream is high in calories, it is easy to overeat.

It is ultimately up to you whether or not to include sour cream in your diet. Although it is perfectly healthy, eating too much of it may be harmful. Sour cream in moderation is not harmful to your health. It may even help you eat more nutrient-dense foods like vegetables and legumes in some cases. Sour cream, for example, could be used as a base for a veggie dip or as a topping for a plate of black bean and veggie nachos. In contrast, if you find yourself eating sour cream frequently or in large quantities, you may be exceeding your daily calorie limit. If this is the case, it is possible that it is not the best option for you.

ZDS DMO II Marie-Claire Gaas, RND

 

References:

  • Is Sour Cream Healthy? Nutrients and Benefits

By Ansley Hill, RD, LD on October 5, 2020 — Medically reviewed by Katherine Marengo LDN, R.D., Nutrition

https://www.healthline.com/nutrition/is-sour-cream-healthy

  • Nutrition Facts about Sour cream

US Department of Agriculture

https://fdc.nal.usda.gov/fdc-app.html#/food-details/781490/nutrients