5 ways cottage cheese can transform your well-being

Cottage cheese, the protein-powerhouse and a rich source of vitamin B12 and calcium may leave foodies divided over its taste, but not its impressive nutritional profile. The white creamy cheese can be easily made at home and can be incorporated in daily diet given its multiple health benefits. It is generally made by curdling the milk with lemon or some other acidic agent. In India, cottage cheese is called paneer and is made by squeezing all the whey and straining it with the help of muslin cloth. It is then pressed for 15-20 minutes which turns it into a block of paneer which is then cut into cubes to be used in various recipes.

Given it is low carb, has moderate protein and healthy fat, cotton cheese is considered good option for those on ketogenic diet. Some studies have shown that it also aids weight loss. Though Greek yoghurt is quite popular these days, the good old cotton cheese has retained its appeal.

Unlike other types of cheese which are hard, cottage cheese is soft and fresh and not aged or ripened. It tastes creamy and can be consumed as a spread, paired with fresh fruit, dried fruit and even with chocolate.

Here are amazing benefits of cottage cheese:

Bone health

Cottage cheese isn't just a high-protein and filling breakfast, but can be an amazing source of calcium too which can be very good for your bone health. Like other dairy foods, cottage cheese helps build good bones. Its fat can vary depending on the milk it's made from. A cup of low-fat cottage cheese can fulfill 48% of your daily protein intake and 23% of your daily calcium, as per U.S. Department of Agriculture (USDA). It also has phosphorus, which helps build strong bones and teeth.

Muscle health

Cottage cheese is a good source of high-quality protein, and can help boost your bone and muscle health. The casein protein that also gives cottage cheese its unique texture, has a wide range of essential amino acids that reduce muscle breakdown and soreness, and promotes muscle growth.

Brain health

Having cottage cheese regularly can boost your brain health and improve focus and concentration as it also has high levels of vitamin B12 which can promote healthy brain function. Including this in your breakfast is recommended for better focus and energy levels throughout the day.

Gut health

Cottage cheese has probiotics which are healthy bacteria and can improve your gut microbiome. There are trillions of micro-organisms living in our large intestine and it's important for our digestion, brain health as well as immunity.

Prevents blood sugar spikes

Cottage cheese can be an excellent breakfast for diabetics as the high protein content can also help prevent blood sugar levels. Cottage cheese has been shown to reduce postprandial blood glucose levels.

In nutshell, including cottage cheese in your diet can provide your body and mind with a wealth of nutrients and prevent mid-meal hunger pangs. Eating cottage cheese regularly can boost brain health, bone health and heart health.

Cottage cheese recipes to try

- Take the desired quantity of cottage cheese and add cut cucumbers, tomatoes, apples, and add a sprinkle of your favourite dry fruits to add crunch.

- Want to add a creamy twist to your scrambled eggs? Add cottage cheese and your choice of spices to make them heathier and tastier.

- Add cottage cheese to smoked salmon and beetroot and you can transform a simple meal into a lavish affair.

- You can also make a cottage cheese dip by adding garlic and a mix of your favourite spices as an accompaniment for sandwiches and flatbreads (parathas).







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