Cottage cheese: What can you find in this healthy chunk of fresh milk cheese?


Last Updated October 11th, 2019

How is cottage cheese prepared?

It is obtained from milk and you can prepare this at home. Add 1 and a half liters of milk, and boil it. Immediately add about 2 tablespoons of lime juice or vinegar. You will notice the milk to curdle. Switch off the flame. Filter out the solid mass, and squeeze out the excess water. Rinse the solid mass with water to remove the smell of lime juice or vinegar.

Cottage cheese tastes mildly sweet and is low in fat. It is very famous for weight loss. It contains calcium, vitamin A, magnesium, potassium, sodium, zero dietary fiber, etc. 100 g of cottage cheese contains 98 calories of energy and 11 g of protein.

NutrientComposition per 100 g of cottage cheese*
Water82.48 g
Energy72 kcal
Protein12.39 g
Total lipid1.02 g
Calcium61 mg
Iron0.14 mg
Magnesium5 mg
Phosphorus134 mg
Potassium86 mg
Sodium406 mg
Zinc0.38 mg
Thiamin0.021 mg
Riboflavin0.165 mg
Niacin0.128 mg
Vitamin0.068 mg
Folate12 μg
Vitamin B120.63 μg

*Data obtained from the USDA National

Nutrient Database for Standard Reference

How healthy is cottage cheese?

Muscle gain

One of the favorite choices for those who are professional athletes would be cottage cheese. It contains a good amount of protein. This helps in adding more muscle mass. They also promote better muscle recovery.

80% of cottage cheese protein content is composed of casein. Casein is also good for muscle mass build up. It is slowly absorbed by the muscles and prevents muscle malfunctioning. Some bodybuilders prefer to consume a bit of cottage cheese before they go to bed so that there will be a continuous supply of amino acids to the muscles via the blood. Leucine in cottage cheese prevents muscle loss and also improves the endurance capacity for extensive physical workouts.

Weight loss

The high protein low-calorie content makes cottage cheese a very useful addition to diets to aid in weight loss. This stimulates the metabolic activities, where the body mostly has to rely on proteins for energy.

Cottage cheese also enhances the feelings of satiety. It enhances the levels of molecules that promote satiety such as peptide YY and glucagon-like peptide 1(GLP-1). Calorie consumption will decrease thereby promoting weight loss. Cottage cheese contains copious amounts of calcium. This helps in maintaining good bone strength. Calcium from cottage cheese also aids in muscle relaxation and lowers muscle cramps.

Dietary calcium is linked to a decrease in fat accumulation and an increase in fat burning. There are reports that also show consumption of a moderate amount of cottage cheese increases the levels of good cholesterol (high-density lipoprotein or HDL).

It contains vitamin B12

Low Vitamin B12 intake is linked to Alzheimer’s. Alzheimer’s is a neurogenerative condition where there is an accumulation of the abnormal protein beta-amyloid. Vitamin B12 from cottage cheese enables the production of healthy blood cells and also aids in DNA synthesis.

Generally, an individual can obtain vitamin B12 from eggs, fish, poultry, meat, etc., these food sources are not suitable for vegetarians. Cottage cheese is one of the source of vitamin B12 for vegetarians. 100 g of cottage cheese contains 0.43 micrograms of vitamin B12. Vitamin B12 from cottage cheese works alongside with vitamin B6 in lowering the levels of the toxic compound homocysteine.

Rich in selenium

One cup of cottage cheese (226 grams of cottage cheese) provides 20 micrograms of selenium. Selenium from cottage cheese is a potent antioxidant in the body. The damaging effect of the Reactive Oxygen Species (ROS)is neutralized by antioxidants such as selenium.

Selenium has anti-inflammatory properties and also stimulates other antioxidant molecules in the body. This reduction in inflammation is vital for the heart. The selenium in cottage cheese also promotes healthy functioning of the thyroid gland which is vital for overall metabolism.

Prevents osteoporosis

Osteoporosis is more prevalent in women than in men. Cottage cheese contains calcium and phosphorus both of which are vital for bone health. These two minerals work together to build and retain bone health. A deficiency of any of these 2 minerals results in weakened bone strength.

Upgrade the insulin sensitivity via cottage cheese

Cottage cheese contains calcium. This element plays a key role in improving insulin sensitivity. There are reports showing that the risk rate of insulin resistance was lowered by 21% with consumption of dairy products such as cottage cheese. Another study showed that the prevalence of insulin resistance was lowered by 72%.

Advantages of a diet rich in cottage cheese

  • A diet with cottage cheese aids in a faster weight loss. It provides a decent amount of calories just enough for your body’s metabolism to burn down fat.
  • Cottage cheese isn’t that costly. You can easily get access to it in local shops or even prepare cottage cheese at home.
  • It is also easier to include this in your diet. There are many recipes available that include cottage cheese.

Few disadvantages of high cottage cheese consumption

Calcium may be good for bones and teeth, but sodium (salt) is not. According to one study, cottage cheese’s high sodium content — 696mg per cup — might counter the positive effects of calcium on blood pressure. Calcium in high quantities is unhealthy. It can cause excess calcium deposition in the bones and also kidney stones.

Who shouldn’t consume cottage cheese?

  • It might be problematic for those who are allergic to any dairy product. Some people are allergic to whey or casein both of which is present in cottage cheese.
  • Those who are intolerant to lactose can experience problems. Side effects such as gas, diarrhea, bloating, and abdominal discomfort tend to occur in such cases.
  • Note: There will be a reduction in the lactose content as the cheese ages. Cheddar cheese or swiss cheese is a product created by aging. On the contrary, cottage cheese is fresh and unripe. So, the lactose content in it will be more.

The bottom line…

The benefits of cottage cheese are rooted in its high protein content and its tendency to reduce the appetite. It is a good source of vitamin B12 for vegetarians.  It is included in many dishes such as salads, curries, etc., and is one of the healthiest foods for athletes. It is quite effective for weight loss when used in optimal amounts. Make sure not to overuse it. It can be included to improve muscle build up and weight loss constructively.

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