Cottage cheese is one of the cheeses that contain low calorie. This is the reason it has gained popularity over the years. Nutritionists recommend cottage cheese because of its health benefits. This cheese contains different types if nutrients, that are beneficial for the body. Protein is one of the compounds found in cottage cheese. This is the reason it is used in weight loss and by athletes.
What is Cottage Cheese?
Cottage cheese is characterized by creamy, white and soft look. It falls under the category of fresh cheese. As a result, it doesn’t undergo ripening or aging process. This is the reason for its mild flavor. Its unique taste makes it distinguishable from other types of cheese. Cottage cheese is derived from pasteurized cow’s milk. The milk fat also determines if you can produce cottage cheese or not. Cottage cheese also comes in different forms. It can be whipped, creamed or lactose free, among others. Currently, different ingredients are being used in the development of this cheese.
Nutrients found in Cottage Cheese
Cottage cheese is one of the nutritious meals you should consume. The nutrition levels found in this cheese depends on the sodium amount added and the milk fat levels. Here are some nutrients found in cottage cheese: Vitamin B12, sodium, phosphorus, calcium, folate, fat, protein, calories, riboflavin and selenium. Vitamin A, potassium, magnesium and zinc are other ingredients found in cottage cheese. Protein is the dominant component found in this cheese.
What is the process of making Cottage Cheese?
The process of making cottage cheese is so simple to the point it can be done at home. It all begins by curding milk. This is done by using an acidic substance such as vinegar and lime juice. The curds of casein protein separate from the full composition when the acidity of the milk increases. Cut your curds into pieces once it solidifies. Proceed and cook the cured pieces until it releases more moisture. Afterwards, wash it so that it gets rid of the acidity. Drain it so that it gets rid of the moisture.
You get a sweet curd as the final residue. This residue can be easily crumpled. Go ahead and some flavor to your final residue. That is species, herbs, salt and cream. Afterwards, you will be left with your cottage cheese.
Is Cottage Cheese effective in weight loss?
Are you looking for a diet that can help you lose some unwanted weight? If yes, consider cottage cheese. Cottage cheese is recommended for people who want to shed off some weight. It is a good weight loss diet because it contains low calories and high protein. Furthermore, studies have been conducted to prove that cottage cheese can help a person shed off some weight. The high amounts of protein found in cottage cheese makes you feel full most part of the day. This reduces the amount of calories you consume each day. Cottage cheese also contains calcium. Calcium helps the body in two ways. It helps reduce weight and in weight maintenance. This mostly applies when combined with exercise.
Muscle gain and Cottage Cheese
Athletes and sports people mostly include cottage cheese in their diet. This is because of the high protein. Protein is used by the body in building muscles. People who combine resistance training and cottage cheese are likely to gain more muscles. Casein is the type of protein found in cottage cheese. This protein takes a lot of time to be absorbed, thus ideal for body building. Casein protein is also inhibits muscle breakdown. That’s not all; casein speeds up the absorption of leucine. Amino acid leucine has been linked with muscle building. Therefore, combine cottage cheese and resistance training to attain your desired muscle mass.
Other health benefits linked to cottage cheese
Here are some other health benefits of regularly using cottage cheese:
- It reduces or completely prevents insulin resistance- Insulin resistance in the body is one of the causes of type 2 diabetes. It can also result into heart conditions. Cottage cheese contains high amounts of calcium. Calcium reduces insulin resistance in the body.
- Attaining strong bones- Cottage cheese contains high amounts of calcium, protein and phosphorus. A combination of these nutrients can strengthen your bones and its general wellness.
- Cottage cheese also contains high amounts of selenium. This mineral is very important for the body. It increases the amounts of antioxidants in the blood.
Incorporating Cottage cheese to your diet
The soft texture and mild flavor of cottage cheese makes it easy to include it in various recipes and meals. Here are some ways you can include cottage cheese in your diet:
- You can add it on salads for more proteins
- Substitute it as milk when making pancakes and waffles
- Mixing your fruits with cottage cheese. It can be sliced bananas, berries or peaches.
- Add it in smoothies.
- Use it in scrambles eggs for a fantastic taste.
- Consider cottage cheese in baking.
- Use cottage cheese in toast to bring out a protein rich and creamy spread.
Cottage cheese health problems to people who are intolerant to dairy
It is evident that cottage cheese is beneficial for the body. However, people who are intolerant to dairy are likely to suffer. Here is a category of people who should avoid cottage cheese:
The lactose levels in cheese reduce as cheese ages. Cottage cheese is fresh and doesn’t age. This indicates it contains more lactose when compared to other aged cheese such as Swiss, cheddar and parmesan. Cottage cheese that has been added milk contains more lactose. People who are intolerant to lactose should completely avoid cottage cheese or they are likely to experience some allergic reactions or even digestive problems such as stomach pain, diarrhea and bloating, among others.
Do you have any allergic reaction to dairy products? If yes, avoid cottage cheese at all cost. Casein is the main components found in dairy products including cottage cheese.
The smooth texture and mild flavor of cottage cheese makes it be used in different meals. Above all; it contains plenty of nutrients. These nutrients benefit the body in numerous ways. You shouldn’t look any further if you are struggling to shed off some weight. Simply consider cottage cheese to help you attain your weight goals. Cottage cheese is also effective in helping people gain more muscles in the body.