Last Updated on January 16, 2023 by Dr Sharon Baisil MD
You most likely have a drawer in your fridge full of cottage cheese products, as do the majority of people. But what you may not know is that cottage cheese can be good for diabetics, and there are many health benefits to be had. In this post, we’ll take a look at five of the health benefits of cottage cheese, and discuss the risks as well. So whether you’re a diabetic looking for a healthy snack or just trying to understand how cottage cheese can benefit your health, read on!
What is Cottage Cheese?
A low-calorie cheese with a delicate taste, cottage cheese is a good option for weight loss. It has become increasingly popular in the previous few decades, and it is commonly recommended for nutritional purposes. Cottage cheese contains important nutrients as well as high levels of protein. As a result, athletes and dieters alike find it beneficial.
Soft, white, and creamy cottage cheese is what you’ll get. Because it is considered a young cheese, it has no aging or ripening process and develops flavor via natural processes. As a consequence, compared to aged cheeses, it has a very mild flavor. Cottage cheese is a type of nonfat, reduced-fat, or regular milk curd that has been pasteurized to various degrees. Small, medium and large curd sizes are also available. In addition, some varieties include whipped, lactose-free, low-sodium, and sodium-free. This versatile cheese may be used in a range of recipes or enjoyed straight.
Nutritional Information about Cottage Cheese
Low-calorie (1% milk fat) cottage cheese contains the following per cup (226 grams):
- Fat: 2.3 grams
- Phosphorus: 24% of the Reference Daily Intake (RDI)
- Sodium: 30% of the RDI
- Selenium: 37% of the RDI
- Vitamin B12: 59% of the RDI
- Calories: 163
- Protein: 28 grams
- Carbs: 6.2 grams
- Riboflavin: 29% of the RDI
- Calcium: 11% of the RDI
- Folate: 7% of the RDI
Top 6 Health Benefits of Cottage Cheese
Cottage cheese has a delicate flavor and smooth consistency. It gives proteins, B Vitamins, and minerals such as calcium, selenium, and phosphorus in large quantities. If you want to lose weight or gain muscle, cottage cheese is one of the most powerful foods you can eat.
1 – Helps reduce weight
Cottage cheese has a mild flavor and a silkiness that makes it great for cooking. They provide a lot of protein, vitamins, and minerals, such as calcium, selenium, and phosphorus. If you want to lose weight or gain muscle, cottage cheese is one of the most powerful foods you can eat.
Cottage cheese has the same effect on satiety as eggs. Reduced food intake and weight loss can result from these sensations of fullness.
Calcium levels in cottage cheese are also high. Calcium and other dairy components, particularly when combined with exercise, have been linked to weight loss and weight maintenance in studies. In addition, metabolic activities that decrease fat accumulation and promote fat loss have been linked to calcium intake.
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2 – Prevents insulin resistance
Insulin resistance can cause both diabetes and heart problems. Dairy products, on the other hand, are thought to boost insulin sensitivity by having more calcium. In reality, consuming dairy products has been linked to a 21% reduction in the incidence of insulin resistance.
3 – Helps build muscles
Athletes and people who exercise alike like cottage cheese. It’s a great meal to consume if you’re trying to gain muscle mass since it has a lot of protein. A diet including high-protein foods may help you gain muscle mass when combined with resistance exercise. In addition, cottage cheese proteins are particularly good at building muscle.
It takes up to 80% of the protein in milk and is gradually absorbed. It is just as effective as whey protein in building muscle and, in some cases, even better at preventing muscle breakdown because of its slower absorption. The absorption of amino acids is also aided by casein, which has been linked to enhanced muscle development ability.
Many bodybuilders enjoy cottage cheese before bed as a snack. This causes a continuous discharge of amino acids into the bloodstream and muscles during the night, which may aid in muscle preservation.
4 – Rich in selenium
Selenium is provided in 37% of a 1-cup (226-gram) serving of cottage cheese. In animal studies, this mineral has been shown to boost blood antioxidant defense.
5 – Promotes bone strength
Cottage cheese is an excellent source of phosphorus and protein in addition to calcium. Improved bone health has long been associated with these nutrients.
Potential Risks of Cottage Cheese
Cottage cheese is a dairy product that some individuals may have difficulties with.
1 – Dairy Allergy
Casein and whey, two forms of protein found in cow’s milk that some people are allergic to, are present in cottage cheese. You may not be able to consume cottage cheese if you’ve had an allergic reaction to any dairy product.
2 – Lactose Intolerance
As cheese ages, the amount of lactose in it decreases. Cottage cheese has more lactose than aged cheeses like Parmesan, Cheddar, or Swiss because it is a fresh, unripened cheese. If more milk is added to the curd, cottage cheese may also include additional lactose. As a consequence, cottage cheese is not a suitable option for lactose-intolerant individuals. Those with lactose intolerance may suffer digestion issues, such as flatulence, gas, diarrhea, and stomach discomfort when they consume cottage cheese.
Some cottage cheese types contain significant levels of saturated fat and additional calories, despite being low in calories. Read the label and pick the supplements that meet your requirements before you buy. Do you want more flavor? Choose a pre-mixed version by adding your fruits or veggies before risking extra sugar or salt.
Final Words
Did you know that calcium is abundant in cottage cheese? Its protein content is also considerable, which is required for a healthy body. In addition, cottage cheese supplies plenty of vitamins B12, D, and magnesium. People with diabetes may also benefit from this herb. So if you’re looking for a nutritious snack that won’t put extra strain on your diet, cottage cheese is a great option! It’s also a low-calorie, fat-free food, which is good news! So, don’t delay any longer and try it out!
FAQs
Does cottage cheese spike blood sugar?
There is some evidence that cottage cheese may spike blood sugar, but this depends on the individual. If you have diabetes or other conditions that increase your risk of developing diabetes, then it is important to speak with your doctor before consuming cottage cheese. Additionally, if you are eating large amounts of dairy products in general, it’s best to check with a health professional beforehand as well.
In general, foods high in saturated fat and cholesterol can raise blood sugar levels because they contain substances called ketones which are produced when these nutrients break down in the body. When these substances reach high levels in the bloodstream, they can lead to increased insulin production and subsequent glucose spikes. Dairy products including cottage cheese are particular culprits as they contain both saturated fat and cholesterol.
Which cheese is best for diabetics?
Many different types of cheese can be enjoyed by diabetics, but one of the best options is Parmesan. This cheese contains low-carbohydrate and high-fat ingredients, which makes it a good source of nutrients and caloric content for people with diabetes. Additionally, Parmesan has anti-inflammatory properties that can help to relieve pain and inflammation associated with diabetes complications such as neuropathy or end-stage renal disease.
Other great choices include cheddar cheese (which is both keto and low in carbs), blue cheese (a rich source of vitamin K2), Roquefort (high in calcium and magnesium), Gouda (rich in B vitamins), Chevre(contains over 20 grams of protein per cup!), Hard Cheese(such as brie). It’s important to taste-test various kinds of cheese before making a final decision so that you find the one that works best for your individual health needs.
Which one is better: fresh or processed cottage cheese?
Cottage cheese is a versatile food that may be eaten in a variety of ways. While fresh cottage cheese may be preferable if you are looking for the best quality, processed cottage cheese can sometimes be better suited to your needs.
Processed cottage cheese is made by blending cottage cheese with ingredients like whey or casein which results in a smooth and creamy texture. It also has an increased shelf life and is less likely to go bad than Fresh Cottage Cheese.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238418/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600176/
https://ndb.nal.usda.gov/ndb/foods/show/32
https://fdc.nal.usda.gov/fdc-app.html#/food-details/328841/nutrients
https://www.healthline.com/diabetesmine
https://pubmed.ncbi.nlm.nih.gov/22139563/
https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-glycemic-load#glycemic-load
https://journals.plos.org/plosone/
https://en.wikipedia.org/wiki/Conjugated_linoleic_acid
