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5 reasons to add protein-packed cottage cheese to your diet

Looking for food with less calories and high protein? Eat cottage cheese to reap benefits ranging from weight management to muscle growth.
Cottage cheese benefits for health
Know the health benefits of cottage cheese. Image courtesy: Adobe Stock
Natalia Ningthoujam Updated: 26 Oct 2023, 10:28 pm IST
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When we think of dairy products and health, it’s all about milk and yogurt. Right from making our bones strong to helping in digestion, these dairy items offer many benefits. You can add cottage cheese to the list too! Cottage cheese is a versatile food that can be incorporated into various dishes, both savory and sweet. It can be used in salads, sandwiches, smoothies or as a topping for fruits and vegetables. Cottage cheese also has many health benefits, which is why you should include this soft and white dairy product in your diet.

Benefits of cottage cheese

It has many benefits as it has an impressive nutritional value. Cottage Cheese (per 1 cup) roughly consists of:

• Calories: Approximately 206 kcal
• Protein: About 28 grams
• Fat: Around 2.3 grams
• Carbohydrates: Roughly 6 grams
• Calcium: Approximately 258 mg
• Vitamin B12: Approximately 1.4 mcg

High protein foods
Cottage cheese is high in protein. Image courtesy: Adobe Stock

Some of the most important health benefits of cottage cheese include the following!

1. Cottage cheese helps to support muscle growth

Cottage cheese is rich in protein, making it an excellent source of this essential macronutrient, says Dr Sanjay Singh, General Physician, Cygnus Laxmi Hospital, Varanasi. Protein is very important for building and repairing tissues, supporting muscle growth, and maintaining overall health.

2. Cottage cheese helps to have strong bones

Cottage cheese is another dairy product that is a good source of calcium, which is essential for strong bones and teeth. Adequate calcium intake also plays a role in muscle function and nerve transmission.

3. Cottage cheese helps in managing weight

Cottage cheese is relatively low in calories compared to many other dairy products, making it a suitable option for those looking to manage their weight or reduce calorie intake.

4. Cottage cheese helps in supporting bodily functions

Cottage cheese contains various essential nutrients, including vitamins like B12, riboflavin (B2), and minerals like phosphorus. These nutrients support various bodily functions, including energy metabolism and red blood cell production.

5. Cottage cheese promotes satiety

Due to its high protein content, cottage cheese can help you feel full and satisfied, which may aid in controlling hunger and reducing overall calorie consumption.

The quantity of cottage cheese you can safely consume depends on various factors, including your individual dietary needs, preferences, and overall health. In general, cottage cheese can be a healthy addition to your diet when consumed in moderation. The expert tells Health Shots that a typical serving size is about 1/2 to 1 cup, but this can vary based on your specific nutritional goals and daily calorie intake.

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Side effects of overeating cottage cheese

Consuming cottage cheese in excessive amounts can lead to certain side effects.

1. Weight gain

Overeating cottage cheese can contribute to a high-calorie intake, which may lead to weight gain if not balanced with overall energy expenditure.

Cottage cheese
Too much of cottage cheese is not good for you. Image Courtesy: Freepik

2. High blood pressure

Sometimes cottage cheese may be high in sodium, which can contribute to high blood pressure in people sensitive to salt, says Dr Singh.

3. Digestive discomfort

Cottage cheese can be difficult to digest for some people, particularly those with lactose intolerance or dairy allergies. Overconsumption may lead to digestive issues such as bloating, gas or diarrhea in such people.

4. Imbalance in nutrient intake

Relying heavily on cottage cheese while neglecting a variety of other foods can lead to an imbalance in nutrient intake. A well-rounded diet that has a variety of healthy foods from different food groups is a must.

To enjoy the benefits of cottage cheese without adverse effects, have it in moderation and as part of a balanced diet!

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About the Author

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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