Cottage cheese is a tasty and simple cheese which is fresh curd product with a mild flavor and a creamy soupy texture. Cottage cheese is also known as whey and curd. Cottage cheese is obtained from cow’s milk. The cheese is drained, retaining some whey and the curd is kept loose. When stored properly, cottage cheese lasts 5 to 10 days more than the date mentioned on its label. When you open it’s container, cottage cheese lasts for up to 2 weeks. You must keep it sealed tightly and store it in the fridge and it can last for a couple days more.
Unlike parmesan or cheddar, cottage cheese is not ripened or aged the way these hard cheeses are. Instead it is a fresh cheese. In order to make cottage cheese an acid producing culture is added to milk which is usually non-fat and then begins the process where the liquid whey protein is separated from milk solids.
Nutritional Profile
A 100 grams cottage cheese serving contains
- 98 calories
- 3g Fat
- 17mg cholesterol
- 364 mg sodium
- 104 mg potassium
- 4 g carbohydrates
- 7g sugar
- 11g protein
- Vitamin A 2.8%
- Calcium 6.4%
- Iron 0.4%
6 Amazing Health Benefits of Cottage Cheese
Rich In Protein
Cottage cheese is obtained from cow’s milk and cow’s milk contains the highest amount of protein, making cottage cheese high in fat and rich in protein. 100gram of cottage cheese has about 11 grams of protein. This excellent cheese is a powerhouse of nutrients and protein. As it contains high amount of protein, it takes time to digest and hence keeps you full for longer period of time.
Aids Weight Loss
If you’re looking to lose weight while eating healthy and nutritious, cottage cheese is an excellent choice. Cottage cheese is rich in protein and can keep you feeling full and hunger satiated for longer period of time. This ultimately helps in keeping your hunger pangs at bay, thus keeping you from over eating. Apart from this, it is also a rich source of linoleic acid, a fatty acid which helps in increasing the fat burning process of body.
Strengthens Bones And Teeth
Calcium is a mineral that plays a major role in tooth and bone health and cottage cheese is a great source of calcium. Having a calcium rich diet also helps in the prevention of osteoporosis. Cottage cheese also helps you to regulate your blood pressure and according to some studies, might even play a role in preventing certain cancers, such as prostate cancer. In order to ensure ensure healthy bones, teeth, healthy heart muscles and smooth nerve functioning too our body must have adequate calcium levels and cottage cheese serves just right for it.
Maintains Blood Sugar Levels
Magnesium ensures the better heart health and immune system. It also checks the untimely spikes and cottage cheese is packed with this powerful mineral. As cottage cheese is high in protein, it helps in slow releasing of sugar into blood and hence prevents sudden hikes and decline which may occur in blood sugar level.
Good For Digestion
Cottage cheese contains a decent amount of phosphorus and this helps in digestion and excretion. As mentioned earlier, cottage cheese also contains magnesium , which helps in preventing constipation due to it’s laxative effect.
It draws water into stools which makes them softer hence easier to pass through the system.
May Have Anti-cancer Potential
Vitamin D and calcium is found in good amounts in dairy products like cottage cheese may help in reducing the risk of cancer. According to a research paper by National Cancer Institute which was published in the Journal, it was found out that high intake of low fat dairy products like cottage cheese can reduce the risk of breast cancer in premenopausal women.
HOW TO CONSUME?
There are a number of ways as to how to consume cottage cheese. Some cottage cheese recipes are as follows:-
- Pancakes- you can mix cottage cheese in to the batter in place of milk.
- Smoothies
- Salads- Gain cottage cheese nutrition by adding it to your salads.
- Cottage cheese also works as a sour cream substitution.
- Make a high nutrition cottage cheese fruit salad by mixing it in chunks of melons and pomogranates etc.
- It can be also used as a mayo substitute
- For a creamy protein rich spread, use cottage cheese on toast.
- It can be baked into cakes, bread, muffins etc.
- Blend cottage cheese with milk and fruits to make delicious fruit smoothie.
IS COTTAGE CHEESE KETO FRIENDLY?
After reading about some health benefits of cottage cheese , the natural question arises
Is cottage cheese good for you? And is cottage cheese keto friendly?
Well the answer is, yes as long as it no unnecessary sugar or other carbs are added to it. It is a excellent source of healthy fats and it’s perfect low-carb food with just 3.5 grams of carbs per 100g of serving. For keto diet, cottage cheese is healthy option which is also high in protein. So this simply means cottage cheese is good for you and When consumed in moderation, it can be considered keto friendly. Often keto dieters have trouble finding pure sources of fat with low protein and cottage cheese is a great option for them. Cottage cheese recipes go great with keto meals.
DIETARY RESTRICTIONS
Cottage cheese contains more lactose than other aged cheeses like Swiss, cheddar or parmesan because it is fresh and unripened cheese. As cottage cheese ages, it’s lactose content decreases. So it is best to avoid it if you’re lactose intolerant.
People with lactose intolerant may experience bloating, gas, stomach pain and other digestive problems like diarrhoea.
Apart from this, people who are allergic to milk and dairy products should avoid eating cottage cheese as it contains casein and whey, these two proteins are found in cow’s milk.
If you’re allergic to dairy products, there is a high chance that you won’tbe able to tolerate cottage cheese.
CONCLUSION
This tasty and smooth textured mild curd cheese is rich in many nutrients and protein. It also contains vitamins and minerals like calcium which is excellent for bone health. It also has selenium which is good for people who have thyroid.
Cottage cheese is also helpful in building muscle and loosing weight, so in order to reap the maximum benefits of this superfood, add it to your diet.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6927928/
https://pubmed.ncbi.nlm.nih.gov/25772196/
