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Have you ever dismissed cottage cheese as just another plain, boring dairy product? Think again! You might uncover surprising health benefits under its creamy texture and tangy flavour.
Even if cottage cheese does not have a huge fan base like cheddar or mozzarella, many enjoy it as part of a healthy diet. Are you wondering, ‘What could cottage cheese possibly have under wraps that could benefit your health?’ That’s what this blog aims to explore!
Cheese lovers, unite! We’ll see if cottage cheese is good for your gut health and how to include this versatile food in your diet.
What is cottage cheese?
Now, enough with the cottage cheese talk. What exactly is it? Can it be shredded and added as a pizza topping like other cheese? Maybe we’ll stick to the commonly used term for cottage cheese—paneer, and then you’ll know it! Who hasn’t ordered butter paneer masala or palak paneer to go with their rotis and rice? Well, that’s your cottage cheese in its desi version.
Cottage cheese, with its soft, curdy texture and tangy flavour, is a versatile dairy product that has been enjoyed for centuries. Unlike other cheeses like Parmesan, cheddar, or mozzarella, cottage cheese is made from curdled milk that has been drained and pressed. This process results in a softer, creamier texture and a milder flavour.
Cottage cheese is available in various fat-content options, including:
- Nonfat: This type of cottage cheese has the lowest fat content and is a great choice for those watching their calorie intake.
- Low-fat: Low-fat cottage cheese contains moderate fat and is ideal for those who want to reduce their fat intake.
- Whole-fat: Whole-fat cottage cheese has the highest fat content and offers a richer flavour and creamier texture.
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Nutritional composition of cottage cheese
If you’re among those who dismiss the taste and texture of cottage cheese, wait until you see its nutritional value. It’s easy to disregard certain foods, saying, ‘It doesn’t taste good,’ but you’ll be missing out on so many benefits. So, let’s see what makes cottage cheese good for gut health by looking at its nutritional composition:
- Low in calories: Cottage cheese, especially the low-fat and nonfat varieties, is a relatively low-calorie food, making it a great option for those watching their weight.
- High in protein: Cottage cheese is an excellent source of protein, which is essential for building and repairing tissues, supporting a healthy immune system, and maintaining satiety.
- Essential nutrients: Cottage cheese contains essential nutrients, including calcium, potassium, sodium, phosphorus, and selenium. These minerals play important roles in bone health, muscle function, fluid balance, and other bodily processes.
- Amino acids: Cottage cheese has a complete protein profile, providing all nine essential amino acids. Amino acids are the building blocks of protein and are crucial for various bodily functions.
As you can see, cottage cheese is a nutritious food with numerous health benefits. So, don't be afraid to incorporate it into your daily diet.
Why is cottage cheese good for your health?
The nutritional value of cottage cheese might have given you an idea about how it can impact your health. It’s high time you gave this humble cheese the recognition it deserves. Let’s take a closer look at how cottage cheese benefits your health:
- Supports weight management: Cottage cheese, especially the low-fat and nonfat varieties, can be a valuable tool for weight management. Its high protein content helps you feel full and satisfied, reducing the likelihood of overeating. Compared to Greek yoghurt, cottage cheese often has a lower calorie count and a higher protein content, making it perfect for those watching their weight.
- Maintains bone health: Packed with calcium, phosphorus, and protein, cottage cheese is essential for maintaining strong bones. Calcium is crucial for bone density, while protein and phosphorus help support bone structure. Consuming cottage cheese regularly can help prevent osteoporosis and may even assist in bone fracture healing.
- Aids in blood sugar control: Cottage cheese is low in carbohydrates, making it a great choice for individuals with diabetes or those trying to manage their blood sugar levels. Casein, a slow-digesting protein in cottage cheese, helps stabilise blood sugar levels. Choosing plain cottage cheese without added sugars is essential for maintaining good blood sugar control.
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- Promotes muscle development: The slow-release protein in cottage cheese, known as casein, can help support muscle recovery and growth, making it a popular choice as a post-workout snack or meal.
- Rich in probiotics: While not all cottage cheese varieties contain probiotics, some brands may be fortified with live and active cultures. These probiotics can help support a healthy gut microbiome, improve digestion, and boost your immune system. When purchasing cottage cheese, check the label for the phrase ‘live and active cultures’ to ensure it contains probiotics.
If your gut is happy, you might experience a healthier life, and there’s nothing more suitable than cottage cheese to do the job!
Simple ideas to include cottage cheese in your diet
Now that you know how cottage cheese can benefit your gut, let’s consider a few ways to include it in your diet. If you thought cottage cheese could be enjoyed only through exotic dishes, you’re in for a surprise. Being a versatile product, there’s no limit to savouring its peculiar taste. Here are some creative ways to swap or add cottage cheese to your favourite meals:
- Use cottage cheese instead of ricotta cheese in lasagna or cannelloni.
- Substitute cottage cheese for heavy cream in your favourite curries or stews.
- Stir cottage cheese into your dal for a creamy and protein-packed texture.
- Add cottage cheese to your raita for a tangy and nutritious twist.
- Sprinkle cottage cheese over chaat dishes for a boost of protein and flavour.
- Blend cottage cheese into your smoothie for a creamy and satisfying drink.
- Use cottage cheese as a filling for samosas or cutlets.
- Top your dosa or uttapam with cottage cheese for a delicious and healthy breakfast.
Cottage cheese isn’t just a mediocre ingredient for buttery dishes; it supports your health in many wonderful ways. The high probiotic and protein content makes cottage cheese good for gut health. Dice and toss a few cubes of cottage cheese in your salads, smoothies, dips, and curries to draw out the benefits. So, let this modest cheese be the first to fill your minds and plates when it comes to following a healthy diet.
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References
https://health.clevelandclinic.org/cottage-cheese-benefits
https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy
https://www.medicalnewstoday.com/articles/318400#What-are-the-health-benefits-of-cottage-cheese
https://www.verywellhealth.com/cottage-cheese-7973951
https://zoe.com/learn/cottage-cheese-health-nutrition#cottage-cheese-ideas
https://www.realsimple.com/cottage-cheese-health-benefits-7109196
