Parmesan is one of the export hits of Italy. No wonder, because it is hard to imagine the internationally popular Italian cuisine without Parmesan. The spicy-aromatic hard cheese with the crunchy salt crystals tastes great with pasta, on pizza, in pesto and arugula salad, or simply on its own with a glass of red wine. But Parmesan is not only delicious, it is also rich in nutrients. Learn everything you need to know about Parmesan – how many calories this cheese contains, whether Parmesan is allowed during pregnancy and what effect it has on blood pressure.
Is parmesan healthy?
Due to its high nutrient density, Parmesan is generally considered healthy. Parmesan cheese has the following nutritional values to offer:
- Parmesan contains 1.2 grams of calcium per 100 grams – this is good for bones and teeth, as well as for the prevention of osteoporosis.
- Its high content of vitamin D also promotes the storage of calcium in the bones, making Parmesan a particularly good source of calcium.
- Parmesan is low in cholesterol, but rich in protein.
- Also abundant are iron, zinc, potassium and the mineral phosphate.
Healthy in moderation
Despite its many nutrients, Parmesan cheese should be enjoyed only in moderation: A maximum of 30 grams a day is recommended. This is because the salty cheese has a fairly high content of sodium, which – taken in large quantities over the long term – increases blood pressure. However, the minerals calcium and potassium contained in Parmesan can positively counteract this effect. With 32 to 35 percent fat, Parmesan is a semi-fat cheese. However, it has a fairly high proportion of saturated fatty acids, which should rather be consumed in small quantities. Depending on the fat content, Parmesan has about 390 to 465 kilocalories per 100 grams. Healthy or unhealthy?
Parmesan lowers blood pressure
A 2012 Italian study was able to show that Parmesan and the very similar Grana Padano cheese lower blood pressure. Medium-ripe Grana Padano, about nine to 12 months old, achieved the greatest success. This cheese contains a high concentration of certain tripeptides, which had the same ACE-inhibiting effect as a blood pressure-lowering drug. Participants in the study had eaten about 30 grams of Grana Padano daily for eight weeks.
Intolerances are (not) a problem
People with lactose intolerance do not have to do without Parmesan. Due to the long ripening process, 100 grams of Parmesan contain only about 0.06 grams of lactose. The cheese is therefore considered lactose-free. Parmesan is taboo, however, for histamine intolerance. Like all long-matured cheeses, it contains a lot of histamine and should therefore not be on the menu of people with histamine intolerance.
Parmesan in pregnancy
In general, pregnant women are advised to be cautious with raw milk cheeses: These cheeses may contain listeria bacteria, which can be dangerous to the unborn child. Parmesan is a raw milk cheese, but it is still considered safe to eat during pregnancy. Since the milk is strongly heated during its production and it matures for a long time, Parmesan no longer contains listeria bacteria. The same applies, by the way, to Grana Padano and many other long-matured hard cheeses. Since the listeria bacteria can nevertheless settle on the rind, pregnant women should take the precaution of cutting it off and washing their hands thoroughly afterwards. They should also avoid ready-grated cheese, as listeria could get onto the cheese during processing due to hygiene deficiencies.
Parmesan substitute: vegetarian and vegan
Parmesan contains animal rennet and is therefore not vegetarian. Nevertheless, those who do not want to give up the taste can resort to similar hard cheeses made with microbial rennet, i.e. cultivated molds. For vegans, there are also alternatives to the cow’s milk product that are purely vegetable and made from soy.
Storage of parmesan
Parmesan cheese keeps best in the refrigerator. Wrapped in waxed or greaseproof paper, kitchen roll or a thin dish towel, it can breathe and keep for several weeks. Vacuum-packed, it can even be stored for several months. However, cling film is not recommended, as the cheese will sweat and mold easily in it. Parmesan can be frozen well. Grated frozen Parmesan can be used directly from the freezer, as it does not freeze completely due to its low water content.If you freeze small pieces of Parmesan, you can defrost them in portions if necessary and process them immediately. However, once defrosted cheese should not be refrozen.
Mold on parmesan – what to do?
Should you throw away Parmesan with a moldy spot or cut off the affected piece? This is where opinions differ. The mold may have spread further than you can see with the naked eye. Since mold is a health hazard, you should at least cut off a large area of the affected area and, if in doubt, rather throw away the entire Parmesan. Moldy Parmesan from the bag should be disposed of completely. Grated cheese molds more easily anyway and loses its flavor quickly. So better buy a piece of Parmesan and grate it only directly before use!
What makes the original
For about 800 years, Parmesan has been produced in almost the same way. The production of the Italian specialty is subject to strict conditions, compliance with which is strictly controlled. Only cheese dairies in certain provinces of Italy are allowed to produce Parmesan. The use of additives and the feeding of silage, a fermentation feed, are prohibited. Genuine Parmesan must be aged for at least twelve months; in fact, it is usually aged for as long as 18 to 24 months. If a cheese receives the quality seal, it may bear the protected designation “Parmesan” or the Italian name “Parmigiano Reggiano”. Good Parmesan is not only available in delicatessen stores. Many supermarkets and discount stores also carry original Parmesan at comparatively low prices. However, you should look carefully, because often imitation Parmesan is sold under a similar sounding name.
Parmesan and Grana Padano
Often confused with Parmesan is the very similar Grana Padano. This type of cheese is also an Italian specialty with a trademarked name. Grana Padano is produced throughout most of northern Italy and is subject to less strict feed requirements. As a result, it has a more varied flavor and is often a bit softer and milder, as it only needs to age for at least nine months. Grana Padano is cheaper than Parmesan, but not necessarily worse – strict quality criteria apply here too!
Parmesan recipe: risotto with zucchini.
Parmesan can be used to cook many delicious dishes. For example, how about a healthy zucchini Parmesan risotto? Sauté 500 grams of diced zucchini with an onion and 200 grams of risotto rice in olive oil. Gradually add about 750 milliliters of broth, stirring constantly to let the rice absorb the liquid before adding more. The risotto must simmer over medium heat until the rice is still slightly al dente inside. Then stir in 50 grams of grated Parmesan cheese and season the dish with salt and pepper. Of course, you can also garnish the meal with some freshly grated Parmesan – buon appetito!
