Pros And Cons Of Adding Parmigiano Reggiano To Your Diet

Parmigiano Reggiano is the pride of Italy for its unique flavour and crumbly texture, but it can also provide a number of health benefits. Here’s everything you need to know to include it in your diet effectively.

Shireen Jamooji

Updated Jan 2, 2025, 06:24 PM IST

Cheese is one of the most beloved ingredients worldwide for its creamy, umami tastes, but beyond the flavour, every cheese has its own impact on your daily diet. Parmigiano Reggiano is a hard, granular cheese from Italy. Known for its distinct flavour and texture, it has become a popular ingredient in various cuisines worldwide and no good pasta dish is complete without a grating of parmesan on top. While the cheese is celebrated for its culinary versatility even earning protected status as a signature product of Italy, it also offers a range of health benefits due to its nutritional profile. However, like any food, there are both pros and cons to consider when incorporating Parmigiano Reggiano into your diet.

What is Parmigiano Reggiano?

Deciding whether Parmigiano Reggiano is right for your diet should begin with understanding what it is and what makes it unique. This hard cheese is made from raw cow's milk and is produced only in specific regions of Italy, including Parma, Reggio Emilia, Modena, and parts of Bologna and Mantua. The cheese undergoes a lengthy aging process, typically ranging from 12 to 24 months, during which it develops its characteristic crumbly texture and rich, savoury flavour. True Parmigiano Reggiano is protected by a Protected Designation of Origin (PDO) status, meaning that only cheese made in these specific areas can be labelled as such.

Health Benefits of Dairy Cheese

When it comes to healthy food cheese in general when consumed in moderation, offers a variety of health benefits. Primarily, the advantages of eating cheese come from its status as a dairy product making it an excellent source of calcium, protein, and vitamins. Dairy cheese contains essential nutrients that contribute to the maintenance of normal bones, muscle maintenance, and overall well-being. Many types of cheese are also rich in phosphorus, zinc, and vitamin B12, all of which are crucial for maintaining various bodily functions.

Parmigiano Reggiano is also a good source of conjugated linoleic acid (CLA), a type of fat that has been associated with various health benefits, including reduced inflammation and potential weight management. Furthermore, dairy cheese contains beneficial bacteria, which can contribute to gut health by balancing the gut flora.

There is a flip side of all these benefits of cheese, dairy cheese can also be high in saturated fats and sodium. But when you’re well informed about the pros and cons of dairy cheese, especially high-quality options like Parmigiano Reggiano.

Nutritional Advantages of Parmigiano Reggiano

Parmigiano Reggiano stands out among cheeses for its impressive nutritional profile. One of the key benefits is that it is naturally lactose-free, making it suitable for individuals who are lactose intolerant. During the cheese's ageing process, the lactose is broken down, resulting in a product that can be enjoyed by those who cannot digest lactose.

In terms of macronutrients, Parmigiano Reggiano is high in protein, providing around 32.4 grams of protein per 100 grams of cheese. This makes it an excellent option for those looking to increase their protein intake. Protein is known to contribute to muscle maintenance. It also contains a significant amount of calcium, which is known to contribute to the maintenance of bones. In addition to calcium, Parmigiano Reggiano is rich in phosphorus, another mineral essential for the maintenance of bones. It also has notable amounts of zinc and magnesium, both of which are important for immune function and energy production. Parmigiano Reggiano is a good source of vitamins, particularly vitamin A and vitamin B12. Vitamin A supports eye health and skin integrity, while vitamin B12 is crucial for red blood cell formation and nerve function. Furthermore, the ageing process of the cheese produces peptides that may have anti-inflammatory properties.

Pros of Adding Parmigiano Reggiano to Your Diet

High Nutrient Content: Parmigiano Reggiano is packed with essential nutrients, including calcium, protein, phosphorus, and vitamins, all of which contribute to overall health.
Lactose-Free: Since Parmigiano Reggiano is naturally lactose-free, it is a suitable choice for individuals who are lactose intolerant but still want to enjoy dairy products.
Rich in Protein: With a high protein content, this cheese is ideal for those looking to maintain muscle, especially in diets that require extra protein intake.
Bone Health: The high calcium and phosphorus content in Parmigiano Reggiano can help in the maintenance of normal bones. Versatile Culinary Ingredient: Parmigiano Reggiano adds a rich, umami flavour to dishes without the need for large amounts, allowing you to enhance meals without excessive calories.
Digestibility: Due to the presence of ready-to-use proteins & lipids, lactose-free, calcium rich and with pre and probiotic effects - Parmigiano Reggiano is more easily digestible.

Cons of Adding Parmigiano Reggiano to Your Diet

High in Sodium: Parmigiano Reggiano contains significant amounts of sodium, for those trying to reduce their sodium intake.
Calorie Dense: While it is nutrient-dense, Parmigiano Reggiano is also calorie-dense, with around 388 calories per 100 grams. Even small portions can add a substantial amount of calories to meals.
Cost: Authentic Parmigiano Reggiano can be expensive compared to other types of cheese, as it requires a long ageing process and is produced under strict regulations. This may make it less accessible for regular consumption.
Saturated Fat: Like most cheeses, Parmigiano Reggiano contains saturated fats, which can contribute to increased cholesterol levels,

Adding Parmigiano Reggiano to your diet can offer a host of nutritional benefits, including high protein content, calcium, and ease of digestibility. However, it is important to be mindful of its high sodium and calorie content, as with any food, balance and moderation are crucial to reaping its benefits while minimising any potential drawbacks.

References:

Santarcangelo C, Baldi A, Ciampaglia R, Dacrema M, Di Minno A, Pizzamiglio V, Tenore GC, Daglia M. Long-Aged Parmigiano Reggiano PDO: Trace Element Determination Targeted to Health. Foods. 2022 Jan 10;11(2):172. doi: 10.3390/foods11020172. PMID: 35053903; PMCID: PMC8774863.
Pampaloni B, Bartolini E, Brandi ML. Parmigiano Reggiano cheese and bone health. Clin Cases Miner Bone Metab. 2011 Sep;8(3):33-6. PMID: 22461827; PMCID: PMC3279064.

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