What Is Cottage Cheese?
Cottage cheese is a low-calorie cheese with simple and mild flavor. It gain popularity in the past decades and it is often recommended to become as addition of a healthy diet plan. It offers a lot of protein and it also packed with essential nutrients. Having these attributions, it is widely used by athletes and many times put in weight loss programs.
Cottage cheese is soft, white and creamy by texture. It is a fresh cheese, therefore it is not a type of cheese that does need to go through aging process to develop flavor. And as a final result, it has a very mild flavor compared to other sorts of aged cheeses.
This type of cheese is made from the curds pasteurized cow’s milk and can be made with variations of milk fat levels(non-fat, reduced-fat or regular).
It can be enjoyed by itself or as part of recipes. The nutrition profile usually differs depending on the level of milk fat used and amount of sodium added.
One cup (approx 220 grams) of low-fat (1% milk fat) cottage cheese provides:
Protein: 28 grams
Carbs: 6.1 grams
Fat: 2.3 grams
Phosphorus: 30% of the Reference Daily Intake (RDI)
Sodium: 30% of the RDI
Selenium: 29% of the RDI
Vitamin B12: 24% of the RDI
Riboflavin: 22% of the RDI
Calcium: 14% of the RDI
Folate: 7% of the RDI
This cheese is an excellent source of protein with relatively few calories and that is why it is favorite in diet planning meals. It is also full of nutrients like B vitamins, calcium, phosphorus and selenium.
How It Is Made?
The process of making cottage cheese starts by adding an acid to milk, which causes the milk to curdle. It usually is lime juice or vinegar.
As the acidity of the milk is starting to increase, curds of casein protein separate from the whey( the liquid part of the milk).
Once the curd becomes solid, you can cut into pieces and cook until more moisture is evaporated. Then you should wash it so you can remove the acidity and drain, to remove the moisture.
The result is a curd that can be easily crumbled.You can flavor it up by including sour cream, some salt, many herbs and variety of spices upon your wish.
Source: Food Connection
Cottage Cheese As Weight Loss Help
Many weight loss diets include this cheese. It is so because of it’s high protein level and low calorie density. High levels of protein, like the casein in cottage cheese, have been shown to help increase the feeling of fullness during the day. It stimulate feelings of fullness very similar to eggs and it automatically reduce more calorie intake throughout the day.
Since this type of cheese is reach in calcium, some studies linked calcium and other components of dairy that enhance weight loss process and support weight maintenance, especially when it is combined with good exercise.
Promotes Muscle Gain
Since it is high in protein, it is favorite among athletes and people who exercise on a regular basis. It is really great addition to your diet if you’ve aimed to build some muscle mass.
If you are on a diet that includes high-protein foods, you increase muscle mass when you combined exercising with resistance training method.
Many bodybuilders like to consume cottage cheese before going to bed. This way, it leads to a sustained release of amino acids into the blood and muscles during the night, which may reduce muscle breakdown.
What Are The Other Benefits?
The calcium in dairy products is believed to reduce insulin resistance , therefore, consuming dairy products may lower the risk of insulin resistance situation.
It can also maintain the bone strength. Since it is a good source of phosphorus and protein, they have been linked to improved overall bone health.
Creative Ways To Incorporate Cottage Cheese
There are so many ways you can add this cheese into your daily meal plans such as:
- Addition in salads
- In fruit bowls: mixing it with bananas,berries, melon etc.
- It works well as a substitute in recipes
- Mix it into dipping sauces as a substitute for milk
- Blend it with fruits and milk to prepare a smoothie
- Use it as bread spread topping (mix within some mayonnaise, sour cream, salt, small amount of chilly flakes and garlic in powder- this makes such a great spread on baked bread that I use a lot)
- You can use it in baked goods (muffins especially)
- It is great addition in scrambled eggs – gives richness to the flavor
Words Of Caution
People who are intolerant of dairy products should not consume it due to lactose intolerance side effect. Since it is a fresh, unripened cheese, it contains more lactose than aged cheese.
If consumed, people with lactose intolerance may experience digestive problems such as bloating, gas, diarrhea and possible stomach pain.
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