The varied world of dairy derivatives

Hi! I'm Elena, your nutrition expert from Castelló. Today we're going to explore the delicious and varied world of dairy products.

Here we really love cheese and yogurt, but technically, do you know what happens for milk to become such different products? It all comes down to technological processes that turn lactose into lactic acid or that separate casein (the main protein) from the whey. Let's uncover the secrets of your fridge.

1. Yogurt: Fermentation and Health

Yogurt is fermented milk. The bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus) eat the lactose and turn it into lactic acid.

• The process: The pH drops to 4,6, which makes the milk coagulate and form that creamy gel we love so much.

• Technical benefit: Yogurt protein is easier to digest than milk protein. It also has a beneficial effect on the microbiota, although remember that only the Bifidus or Acidophilus types usually survive stomach acid to colonize the intestine.

2. Fresh Cheese and Cottage Cheese: Cousins but Different

• Fresh cheese: It is made by adding rennet (rennin) to warm milk. It is rich in casein and calcium, with a firm texture and very nutritious.

• Cottage cheese: Watch out! Cottage cheese is not technically cheese. It is made from the proteins left in the whey after cheesemaking. It is very high in high-biological-value protein and very low in fat 5%.

3. Cheese: The jewel in the crown

Cheese is coagulated casein that retains fats and vitamins. Depending on aging, we classify it into:

1. Fresh: No fermentation (only the initial lactic fermentation). They are light but don't keep for long.

2. Aged: They undergo transformations that create those intense aromas and flavors.

3. Processed: Blends of several cheeses with emulsifying salts (phosphates).

Elena's warning: Processed cheeses often contain a lot of phosphates. If consumed in excess, they can alter the osmotic balance of the intestine and cause diarrhea. Moderation!

4. Cream and Butter: The fat fraction

• Cream: It is the fat from milk separated by centrifugation. The kind we use most in cooking has 30% fat.

• Butter: It is made by churning cream until the fat separates from the whey. It has a minimum of 80% fat.

My Pantry Tools

To enjoy these dairy products without compromising your health (especially if you are watching your cholesterol or sugar), here are my essentials:

• Flavor without Sodium: Cheese, especially aged cheese, is very high in salt. To balance your dishes or season fresh cheeses without adding more sodium, use Bonsalt 0%.

  • I choose it because it gives the ideal salty touch with 0% sodium.

  • Use it on a slice of fresh cheese toast with tomato.

• Healthy Sweetness: Commercial yogurts usually contain a lot of sugar. My technical advice: buy plain yogurt and sweeten it yourself with Stevia + Eritrytol 1:1 .

  • You sweeten with 0 calories and avoid feeding the "bad" bacteria in the gut.

Elena's technical warning: Bonsalt 0% Sodium should be used exclusively raw. Add it to your cheeses or cottage cheese right before eating.

Elena's "Life Tip"

Did you know that cheese color gives us clues? A very white cheese is usually fresh or goat/sheep cheese (which have less beta-carotene). In aged cow cheeses, we look for that yellowish tone, but sometimes the industry adds colorants like E-160 (beta-carotene) to simulate more aging. Always read the labels!

Do you prefer fresh, light cheeses, or can't you live without a good, strong aged cheese? Tell me your preferences!