Why is cottage cheese a Superfood?

It's high in many nutrients, including protein, B vitamins, and minerals like calcium, selenium, and phosphorus. If you're looking to lose weight or build muscle, cottage cheese is among the most beneficial foods you can eat.

healthline.com - Why Cottage Cheese Is Super Healthy and Nutritious - Healthline

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Cottage cheese is a low calorie cheese with a mild flavor. Its popularity has grown in the last few decades, and it’s often recommended as part of a healthy diet. Cottage cheese is not only high in protein but also essential nutrients. For these reasons, it’s widely used by athletes and in weight loss plans. This article explains why cottage cheese is so good for you and includes ways to incorporate it into your diet. What is cottage cheese? Cottage cheese is soft, white, and creamy. It’s considered a fresh cheese, so it does not undergo an aging or ripening process to develop flavor. As a result, it has a very mild flavor compared with aged cheeses. Cottage cheese is made from the curds of various levels of pasteurized cow’s milk, including nonfat, reduced fat, or regular milk. It’s also offered in different curd sizes, usually small, medium, or large. Moreover, it’s available in creamed, whipped, lactose-free, reduced sodium, or sodium-free varieties. You can enjoy this versatile cheese by itself or as an ingredient in recipes. Summary Cottage cheese is a soft, white cheese with a mild flavor. It’s a fresh cheese offered with different milk fat levels and curd sizes. Cottage cheese is packed with nutrients The nutritional profile of cottage cheese varies depending on the level of milk fat used and amount of sodium added. One cup (226 grams) of low fat (1% milk fat) cottage cheese provides the following ( 1 ): Calories: 163

163 Protein: 28 grams

28 grams Carbs: 6.2 grams

6.2 grams Fat: 2.3 grams

2.3 grams Phosphorus: 24% of the Reference Daily Intake (RDI)

24% of the Reference Daily Intake (RDI) Sodium: 30% of the RDI

30% of the RDI Selenium: 37% of the RDI

37% of the RDI Vitamin B12: 59% of the RDI

59% of the RDI Riboflavin: 29% of the RDI

29% of the RDI Calcium: 11% of the RDI

11% of the RDI Folate: 7% of the RDI It also has decent amounts of vitamin B6, choline, zinc, and copper. The carb content of cottage cheese is around 3%. It consists of lactose, a milk sugar to which some people are intolerant. When eating high amounts of cottage cheese, consider buying low sodium or sodium-free varieties. A high sodium intake raises blood pressure in some people, potentially increasing the risk of heart disease ( 2 ). Notably, protein accounts for over 70% of the calories in cottage cheese. Summary Cottage cheese is an excellent source of protein and contains relatively few calories. It’s also packed with many nutrients, such as B vitamins, calcium, phosphorus, and selenium. How cottage cheese is made Making cottage cheese is a simple process. You can even make it at home. The process starts with curdling milk. This is done by adding an acidic substance, such as lime juice or vinegar, to warm milk. When the acidity of the milk increases, curds of casein protein separate from the whey, the liquid part of the milk. Once the curd has solidified, it’s cut into pieces and cooked until more moisture is released. It’s then washed to remove the acidity and drained to remove the moisture. The result is a sweeter curd that can be easily crumbled. Finally, ingredients can be added to flavor the finished product, including cream, salt, herbs, and spices. Summary Cottage cheese is made by adding an acid to milk, which causes the milk to curdle. Then, the curd is drained and crumbled to make the final product. Cottage cheese can help you lose weight Weight loss diets often include cottage cheese. This is partly because of its high protein and low calorie content. One study followed people who maintained a diet that included high protein foods like cottage cheese for 1 year. It showed that the diet helped decrease body weight by an average of 6.2 pounds (2.8 kg) in women and 3.1 pounds (1.4 kg) in men ( 3 ). Moreover, high intakes of protein, such as the casein in cottage cheese, have been shown to help increase feelings of fullness ( 4 , 5 , 6 ). In fact, cottage cheese seems to stimulate feelings of fullness to a similar extent as eggs. These feelings of fullness can lead to reduced calorie intake and weight loss ( 5 , 7 ). Also, cottage cheese offers good amounts of calcium. Studies have linked calcium and other components of dairy to reduced weight and easier weight maintenance, especially when combined with exercise ( 8 , 9 , 10 , 11 ). Furthermore, dietary calcium has been associated with metabolic processes that reduce fat accumulation and accelerate fat loss ( 10 ). Summary Cottage cheese is high in protein and calcium, both of which have been associated with weight loss.

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Cottage cheese and muscle gain Cottage cheese is popular among athletes and people who exercise. Because of its high protein content, it’s a great food to incorporate into your diet if you’re looking to build muscle mass. When combined with resistance training, a diet including high protein foods can help you increase muscle mass ( 8 ). Also, the proteins in cottage cheese are particularly effective at helping you build muscle. Casein accounts for 80% of its protein content and is slowly absorbed. It’s just as effective as whey protein at building muscle — and even better at inhibiting muscle breakdown due to its slower absorption ( 12 , 13 ). Casein also promotes the prolonged absorption of amino acids, which has been linked to increased muscle building capacity ( 14 , 15 , 16 ). Many bodybuilders like to eat cottage cheese before bed. This leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown. Summary Cottage cheese is packed with casein protein. Casein is slowly absorbed, promotes muscle gain, and helps prevent muscle breakdown. Other Benefits of Cottage Cheese Cottage cheese has also been associated with other health benefits. May help prevent insulin resistance Insulin resistance can lead to the development of type 2 diabetes and heart disease. However, the calcium in dairy products is believed to reduce insulin resistance ( 9 , 17 ). In fact, one study suggested that eating dairy products may lower the risk of insulin resistance by 21% ( 18 ). Can promote bone strength In addition to calcium, cottage cheese is a good source of phosphorus and protein. These nutrients have consistently been linked to improved bone health ( 19 , 20 , 21 ). High in selenium A 1-cup (226-gram) serving of cottage cheese offers 37% of the RDI for selenium. This mineral has been shown to increase antioxidant protection in the blood (1, 22 , 23 ). Summary Cottage cheese can help reduce the risk of developing insulin resistance and heart disease. It can also help improve bone health and provide antioxidant protection. How to incorporate cottage cheese into your diet Cottage cheese’s mild flavor and soft texture make it easy to include in your meals and recipes. Here are some creative ways to eat cottage cheese: Pancakes or waffles. Mix it into the batter as a substitute for milk.

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Mix it into the batter as a substitute for milk. Salads. Add it to your favorite salads for extra protein. Add it to your favorite salads for extra protein. Fruit. Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks. Mix it with fruits like berries, sliced bananas, peach slices, mandarin wedges, and melon chunks. Granola. Top it with granola and drizzle it with honey. Top it with granola and drizzle it with honey. Sour cream substitute. It works well as a sour cream substitution. It works well as a sour cream substitution. Dipping sauces. Mix it into dipping sauces as a substitute for milk. Mix it into dipping sauces as a substitute for milk. Smoothies. Blend it with some milk and fruits for a fruit smoothie. Blend it with some milk and fruits for a fruit smoothie. Toast. It makes a creamy, protein-rich spread. It makes a creamy, protein-rich spread. Baked goods. Bake it into muffins, cakes, bread, or dinner rolls. Bake it into muffins, cakes, bread, or dinner rolls. Mayo substitute. Spread it on sandwiches or use it in recipes. Spread it on sandwiches or use it in recipes. Scrambled eggs. It’ll give your eggs an extra creamy texture. It’ll give your eggs an extra creamy texture. Lasagna. Use it as a substitute for ricotta cheese. Summary Cottage cheese is a versatile ingredient that you can incorporate into many different meals and recipes. It can cause problems for people who are intolerant to dairy Cottage cheese is a dairy product, which can cause problems for some people. Lactose intolerance The lactose content of cheese decreases as cheese ages. Because cottage cheese is a fresh, unripened cheese, it contains more lactose than aged cheeses like Parmesan, Cheddar, or Swiss. Moreover, cottage cheese may contain even more lactose if additional milk is added to the curd. For these reasons, cottage cheese is not a good choice if you’re lactose intolerant. When people with lactose intolerance eat cottage cheese, they may experience digestive problems, such as bloating, gas, diarrhea, and stomach pain. Dairy allergy In addition to lactose, cottage cheese contains casein and whey, two types of protein in cow’s milk to which some people are allergic. If you have experienced an allergic reaction to any dairy product, you may not be able to tolerate cottage cheese. Summary Cottage cheese can cause digestive problems if you are lactose intolerant. It can also cause allergic reactions in those who are allergic to dairy or milk proteins.

healthline.com - Why Cottage Cheese Is Super Healthy and Nutritious - Healthline

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