Quick Answer
Yes, it is generally safe to eat ricotta cheese in moderation during pregnancy as long as it is made from pasteurized milk. Ricotta is a fresh soft cheese that is lower in moisture than many other soft cheeses, making it less hospitable for harmful bacteria growth. However, pregnant women should avoid raw milk ricotta due to the risk of foodborne illnesses. When enjoying ricotta, opt for part-skim varieties and stick to 1-2 servings per day as part of a balanced diet.
Is Ricotta a Soft Cheese?
Ricotta is classified as a soft, fresh cheese that is made from the whey leftover during cheesemaking. However, ricotta differs from many other soft cheeses in that it contains a lower moisture content.
Fresh soft cheeses like ricotta, cottage cheese, and cream cheese typically have a high moisture content around 80%. This high moisture level creates an ideal environment for bacteria like Listeria to grow.
In contrast, ricotta cheese is made by heating whey to a higher temperature which decreases the final moisture content to around 70%. The lower moisture content helps prevent the growth of harmful bacteria.
So while ricotta is technically categorized as a soft cheese, its production process gives it a lower risk profile than many other soft cheeses when it comes to foodborne illnesses.
Is Ricotta Made from Raw Milk Safe During Pregnancy?
Raw milk refers to milk that has not been pasteurized to kill potential pathogens. Ricotta and other soft cheeses made from raw, unpasteurized milk are not considered safe to eat during pregnancy.
The main risk of consuming raw milk cheeses is Listeria monocytogenes infection, also known as listeriosis. Listeriosis is a foodborne bacterial illness that poses particular risks during pregnancy such as:
– Miscarriage
– Stillbirth
– Preterm labor
– Neonatal sepsis
Pregnant women have an estimated risk of about 12 times higher than the general population of acquiring listeriosis. And the CDC reports that 22% of listeriosis cases in pregnant women result in death of the baby.
Given these severe risks, the CDC and FDA advise that pregnant women avoid all raw milk cheeses, including ricotta. Raw milk may be contaminated with Listeria that can multiply to dangerous levels in soft cheeses.
Opt for ricotta exclusively made from pasteurized milk when pregnant. Pasteurization involves briefly heating milk to high temperatures which kills any potential pathogens present. Pasteurization renders soft cheeses like ricotta safe to consume during pregnancy as long as proper storage and food handling practices are followed.
Is Pasteurized Ricotta Safe in Pregnancy?
Ricotta cheese made from properly pasteurized milk is considered safe for pregnant women to eat. The pasteurization process destroys any dangerous bacteria that could be present in raw milk.
Here are some tips for safely enjoying pasteurized ricotta while pregnant:
– Check the label to ensure the ricotta is made from pasteurized milk. This should be clearly indicated on the packaging.
– Opt for major commercial brands that are produced under regulated conditions less prone to contamination. Avoid ricotta from unknown sources.
– Only purchase ricotta that is sold refrigerated in the dairy case.Shelf-stable ricotta may use milk that was not pasteurized.
– Look for a “sell-by” date and consume within 7-10 days of purchase. Discard if mold appears.
– Avoid pre-crumbled or pre-sliced ricotta as the breaking process can introduce bacteria. Purchase in a solid block.
– Properly store opened ricotta sealed in its original container in the fridge. Use within 3-5 days.
As long as these precautions are followed, pregnant women can safely add pasteurized ricotta cheese to their diets. Having up to 2 servings of soft pasteurized cheese per day is unlikely to pose a risk. One serving is equivalent to 1/2 cup ricotta.
Nutrition Profile of Ricotta
Ricotta cheese provides the following nutrition in a 1/2 cup serving:
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 14g |
| Fat | 10g |
| Carbohydrates | 4g |
| Calcium | 337mg |
Ricotta is a good source of protein, calcium, and phosphorus. It contains around 180 calories per serving with 10 grams of fat, making part-skim varieties a better choice than whole milk ricotta.
Is Ricotta Good for You When Pregnant?
In addition to its nutritional content, ricotta can be a healthy dairy choice during pregnancy for several reasons:
– Contains High Quality Protein: Ricotta provides all 9 essential amino acids needed to support fetal growth and development. The whey protein has the highest biological value of any protein.
– Rich in Calcium: Ricotta is an excellent source of calcium, providing over 300 mg per serving. Calcium is essential for building baby’s bones and regulating muscle contraction.
– Low Sodium: With less than 100 mg sodium per serving, ricotta makes a nice alternative to saltier cheeses. This supports healthy blood pressure in pregnancy.
– Source of B Vitamins: Ricotta provides B12, folate, and riboflavin. B12 and folate prevent neural tube defects in baby.
– Dense and Creamy: The rich texture of ricotta can help satisfy cravings for creamy foods during pregnancy. It can make a nutritious substitution in recipes.
– Versatile Ingredient: Ricotta works in both sweet and savory dishes, from gnocchi to cheesecake. It also requires no aging or culturing process.
Overall, ricotta makes healthy addition to the pregnancy diet in moderation, providing protein, calcium, and other nutrients. Just be sure to stick to pasteurized varieties.
How Much Ricotta Can You Eat When Pregnant?
Health experts generally recommend limiting pasteurized soft cheese intake to around 1-2 servings per day during pregnancy. One serving equals about 1/2 cup or 4 ounces of ricotta cheese.
Consuming this moderate amount of ricotta made from pasteurized milk is unlikely to pose a food safety issue based on research and guidelines.
However, it’s still smart to vary your choices instead of solely relying on ricotta for dairy needs during pregnancy. Alternate ricotta with other pasteurized cheeses, yogurts, milk, and dairy products over the course of each week for maximum nutritional variety.
Portion control is also advised even when eating pasteurized dairy. Although rare, it is possible for contamination to occur after pasteurization if proper handling procedures are not followed. Large portions may increase this nominal risk.
Additionally, ricotta is still high in calories, fat, and sodium compared to some other dairy choices. Watch your serving sizes and account for the nutritional content as part of your total daily pregnancy diet.
As long as you pay attention to portion sizes and work ricotta into a balanced diet, enjoying 1-2 servings per day should be fine during pregnancy for most women. Discuss any concerns with your prenatal care provider.
How to Eat Ricotta During Pregnancy
Here are some healthy and delicious ways to eat pasteurized ricotta in moderation during pregnancy:
Breakfast Ideas
– Ricotta toast – Top whole grain toast with smashed ricotta, avocado, and tomato.
– Fruit and ricotta parfait – Layer ricotta with berries, peaches, citrus, or mango. Add nuts or granola for crunch.
– Savory ricotta pancakes or waffles – Blend ricotta into the batter and serve with eggs.
– Overnight oats – Stir ricotta into oatmeal along with cinnamon and maple syrup.
Lunch or Dinner Recipes
– Stuffed shells or manicotti – Fill pasta with ricotta, mozzarella, spinach, and herbs.
– lasagna – Use ricotta in place of cottage or cream cheese as a creamy layer.
– Ricotta gnocchi – Make fluffy gnocchi by mixing ricotta with flour and egg.
– Ricotta pizza – Top crust with ricotta, tomatoes, basil, and garlic.
– Vegetarian baked ziti or pastas – Toss with ricotta and vegetables like mushrooms or spinach.
Snacks and Sides
– Ricotta cheese board – Pair with nut, seed crackers and fruit or vegetables.
– Cucumber ricotta boats – Scoop into cucumber halves for a cool snack.
– Dips and spreads – Purée ricotta with herbs or roasted vegetables to use as a dip.
– Mashed potato ricotta bowl – Fold ricotta into mashed sweet or white potatoes.
– Roasted vegetables – Stuff mushrooms or peppers with herby ricotta mixture.
Desserts
– Ricotta cheesecake – Rich yet lighter than traditional cheesecake.
– Ricotta cookies – Add vanilla, lemon, or almond extract.
– Ricotta cannoli – Fill cannoli shells or pastry tubes with sweetened ricotta.
– Chocolate ricotta mousse – Lightly sweetened and whipped ricotta for a tasty treat.
– Ricotta fruit tarts – Layer ricotta into pie crust with fresh fruit on top.
The possibilities are endless for integrating ricotta into sweet and savory pregnancy diet. Just remember to stick to pasteurized varieties and suggested portion sizes.
Potential Side Effects of Eating Too Much Ricotta
Although pasteurized ricotta is generally recognized as safe in pregnancy, eating too much could potentially cause some digestive side effects or nutritional imbalances including:
– Bloating, gas, and abdominal pain from lactose intolerance – Ricotta contains lower levels of lactose than milk but may still cause upset if consumed excessively.
– Constipation due to high calcium and low fiber content – Too much ricotta could contribute to pregnancy constipation without adequate fiber intake.
– Weight gain from high calorie and fat intake – While nutritious, ricotta is high in calories and fat so large portions promote excess weight gain.
– Imbalanced nutrition if ricotta dominates dairy intake – Overreliance on just ricotta could miss out on nutrients, protein, and calcium from other dairy foods.
– Foodborne illness from raw milk varieties – Higher risk when consuming large quantities of improperly pasteurized ricotta.
To prevent issues, eat ricotta cheese in moderate portions as part of a varied, high fiber, pregnancy-friendly diet. Limit other high fat, salty cheeses and dairy to account for ricotta’s nutritional profile. Focus on quality sources and proper storage of pasteurized varieties only.
When to Avoid Ricotta in Pregnancy
In some cases, it may be smart to avoid ricotta completely during pregnancy:
– If you have a dairy allergy – Milk allergies make ricotta unsafe due to risks of a reaction.
– With pregnancy-related hypertension – Ricotta’s sodium content could worsen high blood pressure issues.
– If experiencing severe heartburn – Ricotta may exacerbate pregnancy reflux symptoms.
– When prone to foodborne illness – Higher risk immune systems may need to avoid ricotta and all soft cheeses.
– If you dislike or cannot tolerate ricotta – Don’t force yourself to eat it if you find the taste or texture unpleasant during pregnancy.
– With concerns about raw milk – Steer clear if you cannot confirm the pasteurization source of the ricotta.
Discuss any pregnancy diet restrictions with your doctor and modify your dairy intake accordingly. When in doubt, take a precautionary approach and avoid cheeses like ricotta if you have underlying health issues or are concerned about risks.
The Bottom Line
Ricotta made from pasteurized milk is generally safe for pregnant women to consume in moderation alongside a balanced diet. Limit intake to 1-2 servings daily and opt for part-skim varieties to keep calories and fat in check. While very rare, soft cheeses do still carry a nominal risk of contamination after pasteurization. So it’s smart to choose reputable brands and practice proper handling, storage, and portion control. Raw milk ricotta should always be avoided due to the dangers of foodborne illnesses in pregnancy. Check with your healthcare provider about your individual ricotta cheese intake based on your health history and diet.
