Why Cottage Cheese Is Super Healthy and Nutritious?

What is cottage cheese?

The word cottage cheese first began to use as a home-made cheese in US in the mid 19^th century. Cottage cheese is a low calorie dairy product because it is made from low-fat or skim milk, having mild flavor. It is unripened cheese and has a buttery aroma. It is available in different sizes. It is not only being favorite cheese for cheese lovers but also for athletes and bodybuilders etc.

How to make Cottage Cheese?

Cottage cheese is made with cow’s milk. It is very easier to make even though you can make it at home. In the

1^st step: Milk is pasteurized and curdled with the help of acidic substances (lime & vinegar etc) or starter culture lactic acid.

2^nd step: After addition of acidic substances, it is then incubated at ph 4.7 for 12 hours.  At this pH, acidity of milk increases which separates the curdled casein protein from whey protein (liquid part).

3^rd step: Once the firm curd set (solidified), cut into cubes and cooked until all the moisture evaporated or you can squeeze it to remove moisture. It is then washed to remove the acidity, after wards the whey is drained off. Stir it, in order to get more dry curd.

4^th step: In the last step, it is salted, creamed & preservative added, to enhance the flavor. Then, refrigerate it to use it for a long time.

Nutritional Facts of Cottage Cheese:

Nutrient content in 1 cup, small curd of cottage cheese recommended by USDA:

Calories	232
Fat	10.15g
Carbs	6.03g
Protein	28.1g
Calcium	135mg
Iron	0.32mg
Potassium	189mg
Vitamin A	367IU
Fiber	0.0g

It also contains sufficient amount vitamin B6, copper, zinc and choline. The protein content in cottage cheese is account for over 70% of the calories. When eating high amounts of this cheese, consider buying low sodium cheese. Because, high sodium intake raises blood pressure in some people.

Why athletes like Cottage Cheese?

Because it has high protein content, which is best for building muscle along with exercise? The cottage cheese contains 80% casein protein which inhibits muscle breakdown by slow absorption. Casein also enhances prolonged absorption of amino acids, linked with muscle building capacity. Cottage cheese also recommended for pregnant women along with athletes due to various essential nutrients in it.

Let’s come towards its health benefits.

Health benefits of Cottage Cheese:

 It has various health benefits such as:

• Aids in weight loss: 

Weight loss diet often contains cottage cheese, mainly due to it high protein & low calorie content.  Cottage cheese also fulfills the satiety level of a person similar to egg, which reduce food intake leads to weight loss. Because the protein casein found in cheese have been shown to increase feeling the satiety levels. One study followed people who maintained a high-protein diet (cottage cheese) for 1 year. It showed that diet helped decrease body weight by an average of 2.8kg in women & 1.4 kg in men. Moreover, dietary calcium reduces fat accumulation by accelerating fat loss.

• Prevent insulin resistance:

The calcium found in cottage cheese may help in reducing the development of Diabetes. In fact, one study shown that consuming dairy products may reduce the risk of insulin resistance by 21%. Another study in US university of Minnesota reveals that men who ate 25g of cottage cheese with 50g of sugar had 38% lower blood sugar afterward compared those who consumed sugar alone.

• Boost the bone health:

The calcium, phosphorus and protein found in cottage cheese improve bone health and weight loss etc. The amount of calcium is 8% in cottage cheese which is daily recommended value. It also good for pregnant women.

• Improves digestion process:

Cottage cheese contains phosphorus which pre dominantly absorbed as inorganic phosphate in upper small intestine. These phosphates help in digestion, absorption and excretion. A 2012 study shows that moderate intake of cottage cheese along with fruits, vegetables and vegetable oil in daily diet may help in maintaining weight loss

• Prevent from cancer:

Cottage cheese contains calcium and vitamin D which reduces the risk of cancer. Even one research from National Cancer Institute also found that high intake of low-fat dairy products can reduce the risk of breast cancer in premenopausal women.

• Prevent strokes:

Cottage cheese contains potassium which lowers the risk of stroke by the lower the blood pressure. Stroke is the 4^th leading cause of death in US. Moreover, it also relieves muscle cramps.

Quick ways to eat it:

Its mild flavor and soft texture make it easy to incorporate in the daily diet.

There are many new ways through which you can incorporate it such as:

Salad: Add chopped cottage cheese to your favorite salads such as tuna salads or green salads etc.

Omelet /Scrambled egg: Add cottage cheese to omelet to make it more delicious.

Stews/gravy: Add cottage cheese in making stew/gravy along with meat or veggies.

Pancakes: Mix it into a batter, as a substitute for milk.

Smoothies: Blend it with some milk and fruits for a fruit smoothie.

Baked goods: Bake it muffins, cakes, bread & bread rolls.

Toast: It’s make a creamy, protein-rich spread.

Draw backs of cottage cheese:

• Why milk allergic and lactose intolerant patient can’t consume it?

As you know, milk contains two proteins which casein and whey. Some people are allergic to these proteins, so, they can’t consume it.

Unfortunately, it also contains too much lactose than other cheeses. Lactose is found in fewer amounts in ripened cheeses but it is an unripened cheese. Therefore, it is also intolerable for lactose intolerant patients. So, they may experience diarrhea or other digestive issues after consuming it.

• How consuming cottage cheese can cause listeriosis?

As we discussed above, milk is first pasteurized for the preparation of cottage cheese in order to prevent bacterial contamination.

But, if the milk is not pasteurized properly. Then there is a chance of milk contamination with Listeria monocytogenes, a bacterium which can cause Listeriosis especially in pregnant women & developing fetus.

Sources:

• https://www.healthline.com/nutrition/cottage-cheese-is-super-healthy
• https://www.medicalnewstoday.com/articles/318400.php
• https://www.verywellfit.com/cottage-cheese-nutrition-facts-calories-and-health-benefits-4109409
• https://www.organicfacts.net/health-benefits/animal-product/health-benefits-of-cottage-cheese.html
• https://www.nutrition-and-you.com/cottage-cheese.html
• https://food.ndtv.com/food-drinks/7-health-benefits-of-cottage-cheese-or-paneer-you-may-not-have-known-1813505