Why You Need To Eat More Cottage Cheese
Published July 17th, 2020
Cottage cheese is not like most cheeses that you know, like American cheese. It’s not aged, it’s a little wet, resembling yogurt more than cheese. But it’s become quite popular lately, especially in celebrity diets.
Harley Pasternak, a celebrity trainer who trains Rihanna, Lady Gaga, took a snapshot of his healthy breakfast, which included this cheese. So, what is it exactly?
Cottage cheese is a soft, creamy, and milky cheese. Unlike most cheeses, it does not undergo an aging or ripening process. This results in a milder, lighter flavor than say, gouda, or parmesan.
How it’s made
Cottage cheese is made from the curds of whole milk, typically cow’s milk. This process starts with heating milk, then adding a curdling agent. The most recommended curdling agent is rennet, as it’s known for its role in traditional cheese making. You then cook the milk until it becomes set.
Once the milk curdles, the solid casein separates from the liquid, which we know as whey. You’ll want to drain this, and what you’re left with is good old cottage cheese, white gold.
Why should I eat more cottage cheese?
Cottage cheese is rich in many different nutrients.
The nutritional contents of cottage cheese vary with the fat content of the milk used. One cup (226 g) of cottage cheese made with low-fat milk (1%), provides the following:
- Calories: 163
- Protein: 28 grams
- Carbs: 6.15 grams
- Fat: 2.3 grams
- Calcium: 138 mg (11% of Reference Daily Intake)
- Phosphorus: 303 mg (24% of RDI)
- Vitamin B12: 1.42 µg (59% of RDI)
- Selenium: 20.3 µg (37% of RDI)
- Sodium: 918 mg (30% of RDI)
- Riboflavin: 0.373 mg (29% of RDI)
The one knock on cottage cheese is that it is particularly high in sodium (about 30% of RDI). For that, you might want to opt for a low-sodium option. As with most cheeses, it also contains lactose, to which many people are intolerant.
Cottage cheese is known for being high in proteins while being relatively low in calories. These make it particularly popular among gym-goers as a post-workout snack.
It can be packed with probiotics.
When I say that it can be packed, I mean that not all cottage cheeses contain probiotics. Some brands like Good Culture specifically feature these to provide live and active cultures. You should check the label out for its ingredients before buying.
But why should I care about probiotics? Probiotics are the “good bacteria” that make up our microbiome. Probiotics can inhabit many parts of your body but mainly populate the gut. These good bacteria work to maintain our gut health by fighting off harmful bacteria and helping us absorb nutrients better. Furthermore, they aid digestion and help fight bowel-related problems like IBS (Irritable Bowel Syndrome).
Gut health is immensely important to our overall health, so we should treat it with the utmost care. We can do this by eating healthy food rich in probiotics and eliminating stress.
It can help with weight loss.
Studies show that cottage cheese has a positive impact on weight loss. In this study, researchers took 30 men and women who were intent on losing weight. After the one-year dietotherapy, all subjects showed a significant decrease in weight, all while showing increased cottage cheese consumption, among other food.
But how exactly does cottage cheese help with weight loss? I mentioned earlier how packed it is in protein. Since foods high in protein digest slowly, you’ll feel full longer, lowering tendencies to overeat. Because of its nutritional benefits, some people have gone as far as to eat cottage cheese alone!
Cottage cheese is delicious.
This last point is a little more debatable. Apart from its tangy and mild hints, some people cannot get past its curdy texture. In short, it isn’t for everyone. But it’s being used widely in many different recipes, sweet and savory.
The taste profile of cottage cheese isn’t too overpowering or overwhelming, which gives it its place in pancakes to frittatas. Here are some awesome recipe ideas for you to try out.
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About The Author
Terrence Tan Ting is an industrial engineer by profession but a full time writer by passion. He loves to write about a wide range of topics from many different industries thanks to his undying curiosity.