Puto cheese is a beloved Filipino treat with a fascinating background.
Originating from the Philippines, this delicacy blends two well-loved elements in Filipino cuisine: steamed rice cake, or “puto,” and cheese.
Traditionally, puto is a soft, fluffy cake made from rice flour, sometimes colored with pandan or ube for added flavor and aesthetic appeal.
By adding cheese, Filipinos have created a delicious fusion that marries sweetness with a savory note, making it a favorite snack, especially during festivals, gatherings, and family meals.
Puto cheese’s popularity is evident in its versatility.
It’s enjoyed as a snack, a breakfast item, or even a side dish for savory Filipino entrees like dinuguan, a type of pork stew.
People enjoy it not only for its unique taste and texture but also for its nostalgic quality and cultural significance, evoking memories of family gatherings and festivities.
But what makes people increasingly interested in puto cheese is its nutritional profile and potential health benefits, as well as concerns about its side effects.
Nutritional Profile of Puto Cheese
Puto cheese provides a blend of macronutrients and micronutrients thanks to its ingredients—rice flour, sugar, and cheese.
Here’s a breakdown of the basic nutritional elements you’ll find in a typical serving of puto cheese:
- Carbohydrates: The primary component of rice flour is carbohydrates, which are essential for energy. This makes puto cheese a convenient source of quick energy, ideal for children, athletes, or anyone needing a light snack before activities.
- Protein: Cheese contributes protein, which is vital for muscle repair, immune health, and cellular function. Protein is particularly important for growth, making puto cheese a decent source of this macronutrient in an otherwise carb-heavy snack.
- Fats: Cheese also provides fat, which is a necessary part of a balanced diet. Fats support cell structure, hormone production, and the absorption of fat-soluble vitamins like A, D, E, and K.
- Calcium: The cheese topping adds a valuable dose of calcium, critical for strong bones and teeth. Calcium also aids in muscle contraction and nerve transmission, making it essential for overall health.
- Vitamins: Depending on the type of cheese used, puto cheese may offer some vitamin A (important for vision and immunity) and B vitamins, which support energy metabolism.
While puto cheese does contain essential nutrients, it’s also moderately high in sugar and carbohydrates, so moderation is key, especially for those monitoring their sugar intake.
Health Benefits of Puto Cheese
1. Bone Health
One of the most notable benefits of puto cheese is its calcium content.
Cheese is an excellent source of calcium, a mineral crucial for bone and dental health.
Regular calcium intake helps to prevent conditions like osteoporosis by maintaining bone density.
Adolescents, who are still developing bone mass, as well as adults, can benefit from the calcium content in puto cheese as part of a balanced diet.
2. Energy Boost
The carbohydrates from rice flour and added sugar in puto cheese provide a quick energy boost, making it a great snack for those needing a pick-me-up.
Carbohydrates are the body’s preferred energy source, breaking down into glucose, which fuels everything from brain function to muscle activity.
For children and teens, the energy boost from carbohydrates can help with focus and stamina, whether they’re at school, sports, or other activities.
3. Protein Source
Cheese adds valuable protein to the mix, making puto cheese more nutritionally balanced than traditional rice cakes.
Protein is a building block for muscles, skin, and various enzymes and hormones in the body.
Consuming adequate protein is especially important for individuals who are physically active or those who are in a growth phase, as it aids in muscle repair and overall body maintenance.
4. Gut Health Support
Cheese, particularly aged or fermented varieties, contains probiotics, which are beneficial bacteria that support gut health.
Probiotics help maintain a healthy balance of gut flora, which is essential for digestion, nutrient absorption, and immune function.
Consuming foods with probiotics, even in small amounts, can support digestive health and potentially help prevent gastrointestinal issues.
Potential Side Effects of Puto Cheese
1. Lactose Intolerance
Since cheese is a dairy product, puto cheese may not be suitable for individuals who are lactose intolerant.
Lactose intolerance results from a deficiency in lactase, an enzyme needed to digest lactose (the sugar in milk).
Those with lactose intolerance may experience symptoms like bloating, gas, or diarrhea after consuming dairy.
The severity varies, so some people may tolerate small amounts of cheese, while others may not.
2. Weight Gain
While puto cheese has nutritional benefits, it is moderately high in calories due to sugar, carbohydrates, and fats.
Regularly consuming large amounts of calorie-dense foods can lead to weight gain, especially when paired with a sedentary lifestyle.
As with any treat, it’s best to enjoy puto cheese in moderation and be mindful of portion sizes to avoid excessive calorie intake.
3. Allergies
For individuals with dairy or rice allergies, puto cheese can pose a risk.
Dairy allergies, unlike lactose intolerance, involve an immune response to milk proteins like casein and whey, which can trigger symptoms ranging from mild to severe.
Common reactions include skin rashes, digestive upset, and even anaphylaxis in rare cases.
Rice allergies, though less common, may also lead to discomfort for some people.
How to Enjoy Puto Cheese Healthily
Here are some practical tips for making puto cheese a healthier choice:
- Portion Control: Limiting portion sizes can allow you to enjoy puto cheese without overloading on calories and sugar. Opt for smaller servings to satisfy your craving without overindulging.
- Lower-Calorie Cheese Options: Using reduced-fat or low-sodium cheese can lower the overall calorie content, which is helpful for those watching their weight.
- Pairing with Nutrient-Dense Foods: Consider eating puto cheese alongside fruits, nuts, or vegetables to add fiber and additional nutrients to your snack, which can help improve satiety and balance out sugar intake.
- Homemade Variations: Making puto cheese at home allows you to control the ingredients, such as lowering the sugar or experimenting with whole-grain or alternative flours for a nutrient boost.
Frequently Asked Questions
Is puto cheese gluten-free?
Traditional puto made with rice flour is gluten-free, which is beneficial for those with gluten sensitivities or celiac disease.
However, it’s wise to confirm that no wheat flour or gluten-containing ingredients have been added.
Can diabetics eat puto cheese?
Due to its sugar and carb content, those with diabetes should consume puto cheese sparingly.
While it can be enjoyed occasionally, pairing it with fiber-rich foods may help stabilize blood sugar levels.
How many calories does puto cheese have?
The calorie content in puto cheese typically ranges between 150–200 calories per serving, depending on the recipe and portion size.