Heavy Cream Nutrition And Health Benefits

What Is Heavy Whipping Cream?

Whenever you see a creamy thick topping in any product like cake or desserts, then there is a big chance that you are looking at heavy whipping cream. This magical item is produced from dairy milk.

It is a fat that arises from the top of the milk (which is a natural process). Then, this cream is skimmed for further processing. After this, pasteurization takes place alongside homogenizing the cream.

The cream is then heated and high pressure is applied to kill any harmful bacteria to increase stability and shelf life. It can be utilized to make other milk items like butter and ice cream. Likewise, some people add it to coffee or sauces.

The cream might also contain additives like carrageenan that act as stabilizers. It should be noted that the cream has a high fat content, i.e. 35%.

Heavy Cream Nutritional Value

Nutrition facts for heavy cream tells that they can positively impact your body. Although they are generally used as toppings and bonus food for desserts, we should not underestimate their nutritional value.

Per USDA Food Data Central, the Heavy cream nutrition (1 cup worth 238 grams) shows:

• Fat - 85.9 grams
• Calories - 809
• Protein - 6.8 grams
• Calcium - 157 mg
• Potassium - 228 mg
• Vitamin B12 - 0.4 mcg
• Vitamin D - 3.8 mcg
• Vitamin E - 2.2 mg
• Vitamin A - 978 mcg
• Sugar - 6.95 grams
• Carbohydrates - 6.76 grams
• Fiber - 0 grams
• Retinol - 972 mcg

Calories

Per 238 g of serving, heavy whipping cream offers a huge amount of calories, i.e. 809. Even 120 g of cream can offer 408, which is still a great number for energy replenishment.

Fat

Made from dairy milk cream, it is no wonder that Heavy whipping cream is filled with Fat content. Per 238 grams, the cream is loaded with 85.9 grams of fat, a large amount. It is generally saturated fat, along with little mono and poly-saturated fats. 

Carbs

Carbs in heavy cream are low, i.e. 6.76 g out of 238 g. Low carbs are present in most dairy products, so it is not an unusual thing. However, the presence of elements like lactose and sugar makes up for the heavy cream carbs content.

Proteins

Dairy products contain a healthy amount of proteins in them, and heavy whipping cream is no exception. However, heavy cream doesn't feature much protein compared to other dairy items like yogurt. 

Vitamins

Heavy whipping cream also contains useful vitamins, making it solely a fatty food. However, these vitamins are not in large amounts, so to get their effects, you would need to consume them frequently. 

It contains Vitamins A, B2, B6, B12, E, K, and D. All of them offer help to different body parts, like skin, eyes, immune system, and bones.

Vitamin A is the most prominent out of the others. For instance, if you consume 120 g of whipped cream, you will get 55% of Vitamin A's Daily Value.

Minerals

Heavy whipping cream is filled with lots of minerals in them. You can find essential ones like potassium, phosphorus, zinc, copper, and calcium. They will aid in the overall well-being.

If you intake 120 g of heavy cream, then you can get 6% Phosphorus of your Daily Value and 6% Calcium of your Daily Value.

Heavy Cream Substitutes

Due to its high-fat composition, not all people are suitable to have heavy whipping cream. People who want a low-fat diet should avoid this item completely. Since it is widely used as a dessert or topping item, avoiding it becomes easy.

There are many substitutes that a person can take instead of heavy cream for their toppings diet. This can range from other dairy products to vegan options as well.

Some popularly used substitutes for heavy whipping cream are:

• Milk and cornstarch
• Evaporated skim milk
• Greek yogurt and whole milk
• Oat milk
• Coconut milk or coconut cream
• Silken tofu and Soy milk
• Cottage Cheese and milk
• Cream cheese
• Butter and milk
• Whole milk

Health Benefits

Due to the presence of multiple nutrients in heavy whipping cream, it is not only a tasty delicacy but a beneficial one too. People should not discount this item's benefits just because it is used as a topping material.

Here are some of the top health benefits that heavy cream has to offer:

1. Can Reduce Risk Of Cardiac Disease

Although Heavy whipping cream contains fat like saturated fat, taking it moderately can help reduce the risk of cardiac diseases. It is not the best food for this purpose but it can still be a supporting agent.

There is a concept called the full-fat dairy paradox these days that states that removing fats from dairy items can only increase weight gain issues.

Moreover, polyunsaturated and monosaturated fats in whipping cream may also aid individuals in reducing cardiac conditions.

2. Can Maintain Eye Health

Heavy whipping cream can hold a secret weapon for improving your eyes and vision. It contains a huge amount of vitamin A, an essential element for the promotion of eye health. 

One-half cup of liquid cream, i.e. 120 grams, is packed with 55% of the Daily Value of Vitamin A. Taking heavy cream in moderate amounts means taking lots of vitamin A to aid your eye health.

Vitamin A consumption can prevent night blindness and it supports the cornea too. They may also lower the risk of age-related macular degeneration. Hence, if you care for your eyes' well-being, then this tasty topping is for you.

3. Can Maintain Bone Health

Heavy whipping cream might surprise you with its bone-supporting benefits. Although it is taken as a simple delicacy for taste reasons, it is rich in nutrients that help in bone strength. 

There is calcium in heavy cream, a mineral important for building and promoting strong bones. Even if they are not the superstar source of calcium, taking them as a supportive food will aid you immensely.

If you take 120 grams worth of heavy cream per day, you are going to get 6% of the daily value of calcium needed. However, you should take it moderately since it is a fatty food. 

4. Can Boost Immune System

Heavy whipping cream can be a valuable addition to your diet to boost the immune system. They are rich in many useful nutrients for this task. They have Vitamins A, D, E, and K, which all help to maintain the immune system. 

Moreover, the fats in heavy whipping cream also aid in the absorption of these vitamins, thus enhancing their effectiveness. However, they should be taken moderately as the fats can become excessive if consumed daily. 

Incorporate heavy cream in your diet to support overall immune health and assist your body to fend off infections more efficiently.

5. Can Assist People With Mineral Deficiencies

If you are a person with mineral deficiency, then heavy whipping cream can be a bonus ally in your meal plan. They feature multiple minerals that can support your long-term plan for recovering mineral deficiencies issue.

They have important minerals like potassium, calcium, and phosphorus. If you eat one half-cup of liquid cream, then you are getting 6% of the Phosphorus needed for the recommended Daily value.

Meanwhile, you will gain 6% of the daily value of calcium. You can also gain 113 milligrams of potassium per 120 grams of heavy cream.

6. It Is Good For Ketogenic Diet

Ketogenic diets are those meal plans that feature foods with low carbs while simultaneously having high amounts of fat or protein. Heavy whipping cream is a good source for a perfect ketogenic diet.

This high-fat content (43 grams in one-half cup liquid cream) assists you to stay satiated and keeps your body burning fat for fuel. This activity can lead to weight loss.

So, if you are suffering from weight gain issues, include heavy whipping cream in your diet as it can be a good supporter in your weight loss journey. 

7. Can Help In Diabetes Risk Reduction

Although heavy whipping cream has fat in it, it can still act as a supporter for reducing the risk of diabetes. They have low sugar content, i.e. 6.95 grams out of 1 cup (238 grams) of cream.

The low sugar content helps to control the risk of diabetes. Likewise, they also have low carbs, which are one of the primary causes of obesity. Low carbs and sugar may pave the path for a risk reduction of type 2 diabetes.

Take heavy cream from time to time if you want a tasty topping while not worrying about diabetes. However, they should be taken moderately. 

8. Can Be A Good Source Of Energy

Heavy whipping cream is a good source of energy, although it may seem like a bonus item to desserts and salads. However, they can offer energy for people due to their high-fat content. 

They have about 43 grams of fat out of 120 grams (one-half cup of liquid cream). That is a large amount for gaining fat nutrients. 

To top it off, they are loaded with calories too. 120 grams of cream offers 408 calories, which is a huge energy source. Hence, include this cream in your diet alongside salads or coffee for a balanced diet.

9. Heavy Cream Has Vitamin D

It should be noted that heavy whipping cream is one of the few sources that contains Vitamin D in their nutrient list. Albeit not a star source, they are still present in healthy amounts to gain necessary nutrition.

Vitamin D is essential for calcium absorption and improving bone health. They also aid in the maintenance of the immune system.

When you take 120 grams of heavy cream, you are going to receive 10% of the Daily Value of Vitamin D. This may not seem huge in a single serving, but it is still a bonus benefit for you.

10. Contains Low Lactose

Another benefit of heavy whipping cream is that it contains low lactose compared to milk. For instance, two tablespoons of heavy cream contain around 0.5 grams of lactose compared to milk (about 13 grams).

If you are lactose intolerant, then heavy whipping cream is a good alternative to take in along with your diet. You should note that the tolerance level varies per person, so it is recommended to start with little amounts.

Possible Side Effects

Despite being rich in nutrients and containig multiple health benefits, Heavy whipping cream can still feature side effects for some indivduals. Since it is a high fat food, there can be problems if taken frequently.

• Some people can have allergy to dairy products. If that is the case, then consumption of heavy cream should be prohibited.
•  If you get digestive problems after having the cream, you should avoid it.
• Heavy cream may lead to mucus production in some individuals.
• People who have greater lactose intolerance should also stop taking this food.
• Addtives added in heavy cream can also cause another set of side effects indriectly. To avoid this, look for the ingredients list when purchasing heavy cream.

How To Make Heavy Cream At Home?

If you have free time in your home, you could prepare heavy whipping cream on your own with timely patience and the necessary ingredients. 

• The initial steps start with separating the milk in a bowl.
• Now, take butter and melt it via a soft heating process. 
• Cool the butter for some time to go to the next step.
• After cooling, now add the milk and then blend it with the help of a mixer.
• Take the final product and voila! you have your own tasty heavy cream to use for your meals.

How To Use Heavy Cream In Your Diet?

Since heavy cream offers plenty of fat, consumption should not be regular, even if you are soundly healthy. People with heart problems should avoid it. If you are having it periodically, then you can experiment with a variety of meals.

You can use heavy cream to make creamy soup for a velvety texture. Moreover, you add it to sauces or casseroles for a bonus treat too. Whip it in your fruit salad or desserts for a refreshing yummy taste.

If you seek a unique diet, then you can also add a splash to your morning coffee for a luxurious treat.