Cheese possesses an irresistible allure that makes it difficult to resist, does it not? For those who appreciate fine cheese, it is gratifying to learn that, beyond enhancing the flavour and elevating your culinary creations, cheese also provides various health advantages. One particularly nutritious option is burrata cheese. This soft and creamy Italian cheese is gaining popularity in India. Crafted from cow or buffalo milk, it features a delicate outer shell filled with a rich, creamy centre. Below are the health benefits of burrata cheese and suggestions for incorporating it into your diet.

What is burrata cheese?

Burrata is a fresh cheese from Italy, crafted from mozzarella and cream. It features a unique and delightful texture, characterized by a firm mozzarella exterior that encases a soft, creamy filling made of stracciatella (shredded mozzarella curds) and cream. Originating from the Puglia region in southern Italy, burrata is celebrated for its subtle, milky flavour and its tendency to "ooze" when sliced, as noted in a study published in the International Journal of Fermented Foods. The striking contrast between the solid outer layer and the rich, flowing interior enhances its appeal, making it a sought-after cheese often paired with simple ingredients like fresh tomatoes, basil, and olive oil.

Health benefits of burrata cheese

Here are some of the notable benefits of adding burrata cheese to your diet.

1. Good for heart

Although burrata is high in fat, it also possesses elements that may contribute to heart health when consumed in moderation. Notably, burrata is a source of calcium, which can aid in regulating blood pressure. Research published in the American Society for Microbiology journal suggests that certain dairy fats, including conjugated linoleic acid (CLA), may offer benefits for heart health. Additionally, the protein found in burrata supports overall well-being, which can indirectly enhance cardiovascular health. Nevertheless, due to its elevated saturated fat levels, burrata should be enjoyed as part of a balanced diet and in moderate portions, rather than being relied upon as the main heart-healthy food.

2. Regulates blood pressure

Burrata cheese aids in the regulation of blood pressure mainly due to its calcium content. Calcium is crucial for the proper functioning of blood vessels, enabling them to relax and contract effectively. This process is essential for regulating blood flow and preventing excessive narrowing of the vessels, which can result in increased blood pressure, according to a study published in the journal Food and Nutrition Research. Although burrata provides a source of calcium, it is important to note that it is also high in fat and calories. Therefore, it should be consumed in moderation as part of a balanced diet that incorporates various sources of calcium and other nutrients to ensure effective blood pressure management.

3. Supports bone health

Burrata cheese contributes to bone health mainly because of its calcium and phosphorus levels. Calcium is crucial for the development and preservation of robust bones and teeth, whereas phosphorus complements calcium by promoting bone mineralization, as indicated by research published in the journal Nutrients. These essential nutrients play a significant role in preventing bone deterioration and lowering the likelihood of osteoporosis. Furthermore, burrata contains vitamin D, which facilitates calcium absorption, thereby enhancing bone strength.

4. Aids in skin health

Burrata cheese enhances skin health thanks to its rich content of vitamin A and zinc. Research published in the American Society for Microbiology highlights that vitamin A is essential for preserving skin integrity, facilitating cell turnover, and fostering a vibrant complexion. Zinc is important for wound healing, minimizing inflammation, and safeguarding the skin from UV damage. Furthermore, the protein and healthy fats found in burrata can aid in maintaining skin hydration and elasticity. Nevertheless, due to its elevated fat content, it is important to consume it in moderation, ensuring it is included in a balanced diet alongside other nutrients beneficial for the skin, such as those from fruits, vegetables, and lean proteins.

5. Good for gut health

Burrata produced from raw milk has the potential to include advantageous probiotics that support gut health by fostering a diverse and balanced gut microbiome. According to dietician Neha Shirke, "These probiotics can assist with digestion, nutrient absorption, and immune function." However, the majority of burrata found in stores are crafted from pasteurized milk, a process that removes these beneficial bacteria. Consequently, while burrata made from raw milk may provide certain gut health advantages, the typical burrata available mainly enhance gut health through its nutritional profile rather than through the presence of live probiotics.

How to consume burrata cheese?

Promoting gut health and lowering the likelihood of osteoporosis are among the key advantages of consuming burrata cheese. Here are several ways to incorporate this cheese into your meals.

Classic Caprese salad: Combine fresh tomatoes, basil, and a splash of balsamic vinegar for the traditional way to enjoy burrata.

On toasted bread: Spread a generous portion of burrata on toasted bread, garnished with fresh herbs and a drizzle of olive oil.

In a pasta dish: Enhance your favourite pasta sauce by mixing in burrata for a rich, creamy consistency.

With grilled vegetables: Serve burrata alongside grilled zucchini, eggplant, or bell peppers for a delightful pairing.

Pizza topping: Place burrata on a pizza before baking to achieve a deliciously gooey centre.

Tips to serve burrata

It is essential to keep the following points in mind when serving burrata cheese:

Present at room temperature: Burrata is most flavorful when served at ambient temperature.

Slice immediately before serving: To maintain the integrity of the creamy interior, cut the burrata just before consumption.

Use minimal seasoning: Allow the cheese's inherent flavour to take centre stage by using only basic seasonings such as salt and pepper.

Side effects of burrata cheese

Burrata cheese is not only flavorful and provides certain nutritional advantages, but it also carries potential side effects. Here are the details:

Burrata is high in saturated fat, which, when ingested in large amounts, can lead to increased cholesterol levels and a heightened risk of heart disease.

Due to its rich and creamy texture, burrata is also calorie-dense, which may result in weight gain if consumed regularly or in substantial servings.

As a dairy product, burrata contain lactose, which can cause digestive discomforts such as bloating, gas, and diarrhoea in individuals who are lactose intolerant. 

It is essential to consume burrata in moderation as part of a well-rounded diet, particularly for those with existing health issues or sensitivities.

Read Also: Is Hyaluronic Acid Effective for Acne? Dermatologists Explain Its Benefits

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