Cottage cheese is all the rage, but is it healthy? | health enews (2024)

FAQs

Cottage cheese is all the rage, but is it healthy? | health enews? ›

It can be a great source of protein in your diet. Additionally, it provides B vitamins, calcium, phosphorus and selenium.” Protein in each meal helps control hunger cravings, steadies blood sugars and minimizes mood fluctuations. To calculate how much protein you need in your diet, take 0.8 x body weight in kilograms.

Cottage cheese is high in protein and is an excellent source of calcium. Choosing a low-fat cottage cheese can reduce saturated fat intake when substituting it for other higher fat foods, such as cream cheese, sour cream, mayonnaise or ricotta cheese. It's also full of vitamins and minerals that support a healthy diet.

Cottage cheese is a good source of some vitamins and minerals, but it only contains small amounts of others, or none at all. If you only eat cottage cheese throughout the day, you won't get the RDI of all the nutrients your body needs to function well. You may lose energy throughout the day, especially if you exercise.

Cottage cheese has important nutritional value, as it provides calcium, B vitamins and is one of the best protein sources. However, consuming cottage cheese daily should be done in moderation, she said. An appropriate serving size of cottage cheese is half a cup.

Why it's good for you: Cheese lovers, rejoice: cottage cheese is a great pick for your gut. As with other fermented foods, cottage cheese often delivers probiotics (check the package labels for live and active cultures), and it's high in calcium, which is important for strong bones.

Greek yogurt offers more calcium and less fat. But you can easily find fat-free, low-fat, and whole-fat options for both cottage cheese and Greek yogurt, which can tip the fat content scales. Just make sure you read the labels—a fat-free option sometimes includes added sugar since reducing fat can also reduce taste.

Based on the body of science, dairy foods like milk, yogurt and cheese do not cause inflammation and can be a part of anti-inflammatory diets.

For this reason, consuming it before bed has been shown to increase metabolism and muscle synthesis overnight without affecting the breakdown of fats ( 17 ). Due to the slow absorption of casein, some bodybuilders like to eat cottage cheese before bed.

“I would consider limiting cottage cheese intake to 1 cup per day to allow for nutrient variety,” Voelkers advises.

Which is healthier 2 or 4 cottage cheese? ›

Percentage of fat. Fat-free, 1% and 2% fat cottage cheese have less saturated fat and fewer calories than the 4% fat variety, which includes cream. Lower fat varieties also generally have slightly more protein.

If you've seen cottage cheese in savory snacks like spread on toast, hummus is a healthier option that is high in protein and fiber to keep you satisfied. Spread your favorite flavor of hummus on toast, and add toppings like pickled red onion, sprouts or microgreens, fresh herbs, avocado, or hot sauce.

We won't dive deep into the nutrition, but it's worth noting that the cultures found in fermented foods, such as cultured cottage cheese, are considered probiotics, or good bacteria says Chef Julie Andrews, MS, RDN, FAND. Research points to their potential benefit in keeping our gut microbiome healthy.

It is high in fat and low in fiber, meaning it may increase the likelihood of constipation. Like other dairy products, cottage cheese also contains the milk sugar lactose. As such, it may cause constipation or other digestive issues in people with lactose intolerance.

Excessive salt in your diet can also cause kidney disease, stomach cancer, and osteoporosis (bone thinning). Increased sodium intake forces your kidneys to excrete calcium, so cheese intake may actually be bad for bone health. A 100-gram serving of cottage cheese has over 300 mg sodium per 100 grams.

Dairy products can be a good source of calcium, proteins, and other essential nutrients, but some also contain high amounts of fats. People with fatty liver disease should generally opt for low-fat dairy products, such as: cottage cheese. Greek yogurt.

Cottage Cheese Is a Versatile Processed Food. Many people are rightfully confused as to what makes a food product or beverage processed. Processes such as pasteurizing milk, canning fruits and vegetables, and vacuum packing meats help prevent spoilage and increase overall food safety.

The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. Therefore, you generally won't find low-sodium versions ( 14 ).

While mayonnaise is high in saturated fats, cottage cheese is relatively low in fat. According to WebMD, this makes cottage cheese a healthier choice for those concerned about their fat consumption or looking to reduce their saturated fat intake.