Cottage Cheese: Nutrients and Possible Side Effects

Cottage cheese preparation starts with the addition of acid or enzyme to the pasteurized cow milk, this separates the milk solids from whey. The milk solids are then cooked to release the excess moisture which is rinsed and drained. Finally, salt and cream are added for flavor and texture.

Cottage Cheese is low in calories and fat, highly nutritious, and can be a healthy ingredient for a weight loss diet.

It is an excellent source of calcium, protein, and several other minerals and Vitamins.

The high casein Protein content in Cottage cheese makes you feel fuller for longer, so you consume fewer calories during the day which can result in weight loss.

It is easy to add to your diet, you can consume it with toast, salads, as a side, with veggies, as a spread, etc.

G.I (Glycemic Index) of Cottage Cheese is 30, which is low so it doesn’t increase blood sugar levels quickly.

According to the United States Department of Science (U.S.D.A.) Creamed Cottage Cheese contains the following macronutrients and Vitamins.

Cottage Cheese contains various minerals which are as follows.

Pros of Cottage Cheese:

· High Protein content makes it a great choice for muscle recovery and maintaining muscle mass.

· Cottage Cheese decreases the risk of Insulin resistance.

· Calcium and Phosphorus in Cottage Cheese improves bone health.

· Cottage Cheese contains Selenium, which improves immunity, maintains thyroid health, and protects cells from damage.

· It can help manage Blood sugar.

· Casein protein in Cottage Cheese provides essential amino acids for the body.

· Cottage Cheese contains probiotics or good bacteria that improve gut health.

· It is beneficial for weight management.

Cons of Cottage Cheese:

· Due to the absence of fiber, excess eating of Cottage Cheese can cause constipation.

· High Sodium in Cottage Cheese increases the risk of High Blood Pressure.

· Cottage Cheese has lactose that can cause digestive issues in lactose-tolerant people.

· People having an allergy to Dairy products should avoid Cottage Cheese.

· Cottage Cheese contains calcium, excess eating can cause Kidney stones.

· Cottage cheese prepared from raw unpasteurized milk can cause infections.

· Some commercially available Cottage cheese can have high levels of saturated fats, read the food labels carefully before buying.

Interesting Facts:

· The U.S. is the largest producer of Cheese.

· Highest per capita Cheese Consumption is in Europe.

· The world’s oldest Cheese was found in a Chinese mummy, around 3600 years old.

· More than 2000 varieties of Cheese are present worldwide.