According to a USDA report of 2010, approximately 600 million lbs. of cottage cheese is consumed by the Americans per year. Cottage cheese is one of the best cheese to be added in your diet as it has high protein and low fat content. It is more healthier than the other varieties and hence is used by athletes and bodybuilders.
It can be easily made at home by curdling milk. Or you can get it in the market with various fat content categories. It is very rich in calcium, protein, carbohydrates and many other minerals.
Cottage Cheese in Diets
Let us assume that you have a 226 g cup of cottage cheese, low fat with 1% milk fat. So what are the nutrients you're getting from it? Because cottage cheese which is not low fat, is not too healthy anyway, so it is better to stick to this variety. Cottage cheese is widely accepted as a low-fat and low-calorie substitute to other dairy products.
It has 163 calories for the previously specified serving of which, the calories from fat are only 20. This means that most of the calories can be burned off easily. The actual fat content is only about 2 g, of which only 1 g is saturated.
For those on a low-carb diet, cottage cheese might be acceptable. It has very few carbohydrates at 6 g. The slightly bad thing here is that cottage cheese has no fiber and all 6 g of carbohydrates are from sugar. But if proteins is something you're looking for, then cottage cheese is the thing for you.
The aforementioned chunk will lend you about 28 g of proteins, which is a pretty good amount of protein. Apart from these, cottage cheese is also rich in phosphorus, riboflavin, selenium, calcium, iron, vitamin A and vitamin B12. It also consists of magnesium, potassium, zinc and copper.
On the flip side, cottage cheese is also pretty high in sodium, which at 918 mg, can be a deterrent for quite a few of us.
Nutrition and Health Benefits
We can see that cottage cheese has a remarkably high protein content and is not too high on fats. So that is clearly an advantage to those on a weight loss diet. We are not saying it's the ideal thing, but a small chunk here and there won't hurt your diet too much.
And if you're on a high protein diet, then cottage cheese will do you a world of good. And if you're a vegetarian, few foods will do you as much good as cottage cheese will. Carbohydrate is present in the form of lactose which is a natural sugar.
People who are intolerant to lactose may not be able to digest cottage cheese, so they can get lactose free cottage cheese from the market. Given here are some of the health benefits of cottage cheese.
- Cottage cheese is known for its high calcium content which makes bones strong.
- Vitamin B complex in cottage cheese helps in strengthening cartilages. It is very beneficial for pregnant and lactating women.
- Cottage cheese also contains vitamin D which helps in the absorption of calcium. It maintains dental health by preventing cavities.
- Its high calcium content is good for children, as it aids the development of their bones. Children in their growth stage, need to have food which will ideally strengthen their bones and cottage cheese is pretty much an ideal thing, for not only children but for adults too.
- Conjugated linoleic acid and sphingolipids content in cottage cheese is said to prevent cancer.
- Presence of proteins, fats, vitamins and minerals helps in the formation of blood and also helps in boosting weight.
The benefits of cottage cheese far exceed the pitfalls of a slightly high calorie count. And since the calories from fats are less, there is nothing wrong in having a bit once in a while!