by When we think about dairy and health, it’s all about milk and yogurt. Whether they strengthen our bones or help with 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 incorporated into a variety of 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, which is why you should include this soft, white dairy product in your diet.
Benefits of cottage cheese
It has many benefits as it has impressive nutritional value. Cottage cheese (per 1 cup) consists of approximately:
• Calories: approximately 206 kcal
• Protein: approximately 28 grams
• Fat: approximately 2.3 grams
• Carbohydrates: approximately 6 grams
• Calcium: approximately 258 mg
• Vitamin B12: approximately 1.4 mcg
Some of the most important health benefits of cottage cheese include the following!
1. Cottage Cheese Helps Support Muscle Growth
Cottage cheese is rich in protein, making it an excellent source of this essential macronutrient, says Dr Sanjay Singh, a general practitioner at Cygnus Laxmi Hospital in Varanasi. Protein is very important for building and repairing tissues, supporting muscle growth, and maintaining overall health.
2. Cottage cheese helps build 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 Manage Weight
Cottage cheese is relatively low in calories compared to many other dairy products, making it a suitable option for those looking to manage their weight or reduce their calorie intake.
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4. Cottage cheese helps support bodily functions
Cottage cheese contains various essential nutrients, including vitamins like B12, riboflavin (B2), and minerals like phosphorus. These nutrients support various bodily functions, including energy metabolism and red blood cell production.
5. Cottage cheese promotes satiety
Due to its high protein content, cottage cheese can help you feel full, which can help control hunger and reduce overall calorie consumption.
The amount of cottage cheese you can safely consume depends on a variety of factors, including your individual dietary needs, preferences, and overall health. In general, cottage cheese can be a healthy addition to your diet if consumed in moderation. The expert tells Health Shots that a typical serving is about 1/2 to 1 cup, but this can vary depending on your specific nutritional goals and daily calorie intake.
Side Effects of Excessive Cottage Cheese Consumption
Excessive consumption of cottage cheese can cause certain side effects.
1. Weight gain
Excessive consumption of 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 sensitive to salt, says Dr. Singh.
3. Digestive discomfort
Cottage cheese can be difficult to digest for some people, especially those with lactose intolerance or dairy allergies. Overconsumption can lead to digestive problems such as bloating, gas or diarrhea in these 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 balanced diet that includes a variety of healthy foods from different food groups is essential.
To benefit from the benefits of cottage cheese without adverse effects, consume it in moderation and as part of a balanced diet!
