When we think about dairy products and health, it’s all about milk and yogurt. From making our bones strong to aiding digestion, these dairy products offer many benefits. You can also add cottage cheese to the list! Cottage cheese is a versatile food that can be used in various dishes, both savory and sweet. It can be used in salads, sandwiches, smoothies or as a topping for fruits and vegetables. Cottage cheese also has many health benefits. Therefore, you should include this soft and white dairy product in your diet.
Benefits of cottage cheese
It has many benefits as it has an impressive nutritional value. Cottage Cheese (per 1 cup) roughly consists of:
• Calories: About 206 kcal
• Protein: About 28 grams
• Fat: about 2.3 grams
• Carbohydrates: About 6 grams
• Calcium: About 258 mg
• Vitamin B12: approximately 1.4 mcg
Some of the top health benefits of cottage cheese are as follows!
1. Cottage cheese helps support muscle growth
Curd is rich in protein, making it an excellent source of this essential macronutrient, says Dr Sanjay Singh, general practitioner at Cygnus Laxmi Hospital, Varanasi. Protein is very important for building and repairing tissues, supporting muscle growth and maintaining overall health.
2. Cottage cheese contributes to strong bones
Cottage cheese is another dairy product that is a good source of calcium, which is essential for strong bones and teeth. Adequate calcium intake also plays a role in muscle function and nerve transmission.
3. Cottage cheese helps in controlling weight
Cottage cheese is relatively low in calories compared to many other dairy products, making it a suitable option for people who want to manage their weight or reduce calorie intake.
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4. Cottage cheese helps support body functions
Cottage cheese contains several essential nutrients, including vitamins such as B12, riboflavin (B2) and minerals such as phosphorus. These nutrients support various bodily functions, including energy metabolism and red blood cell production.
5. Cottage cheese promotes the feeling of satiety
Because of its high protein content, cottage cheese can help you feel full and satisfied, which can help control hunger and reduce overall calorie consumption.
The amount of cottage cheese you can safely consume depends on several factors, including your individual nutritional needs, preferences and overall health. Overall, cottage cheese, when consumed in moderation, can be a healthy addition to your diet. The expert tells Health Shots that a typical serving size is about 1/2 to 1 cup, but this can vary based on your specific nutritional goals and daily calorie intake.
Side effects of eating too much cottage cheese
Consuming cottage cheese in excessive amounts can lead to certain side effects.
1. Weight gain
Eating too much cottage cheese can contribute to high calorie intake, which can lead to weight gain if not balanced with overall energy expenditure.
2. High blood pressure
Sometimes cottage cheese can be high in sodium, which can contribute to high blood pressure in people who are sensitive to salt, says Dr. Singh.
3. Digestive problems
Cottage cheese can be difficult for some people to digest, especially those with lactose intolerance or dairy allergies. Overconsumption can lead to digestive problems such as bloating, gas or diarrhea in such people.
4. Imbalance in nutrient intake
Relying heavily on cottage cheese while neglecting a variety of other foods can lead to an imbalance in nutrient intake. A well-rounded diet that includes a variety of healthy foods from different food groups is a must.
To enjoy the benefits of cottage cheese without any adverse effects, use it in moderation and as part of a balanced diet!