DADADEL
As a dairy product, cottage cheese is well-regarded for its high protein content, making it a favorite for breakfast among those who work out. Its mild flavor and unique clumpy texture also make it a versatile high-protein snack after exercise or between meals. However, many are unaware of the full range of health benefits this simple food offers.
One cup of creamed cottage cheese contains 206 calories, 9 grams of fat, 23.3 grams of protein (46.6% of daily value), 7.1 grams of carbohydrates, and 5.6 grams of sugar. It also provides essential minerals, including calcium (13.4% DV), potassium (4.6% DV), magnesium, and zinc. Alternatively, one cup of low-fat cottage cheese with 3% milk fat has 189 calories, 5 grams of fat, and 24.2 grams of protein (48.4% DV), with slightly higher calcium and potassium levels. This flexibility in fat content allows for options that suit various dietary needs.
1. Builds Muscles
Cottage cheese is rich in casein protein, a complete protein that contains essential amino acids vital for muscle building. These amino acids play roles beyond muscle, influencing appetite, energy levels, mood, and even sleep quality. Adding cottage cheese to your diet can support your workout goals and general wellness.
2. Supports Bone Health
Protein is crucial for building and maintaining various tissues, including bones. Cottage cheese provides both calcium and phosphorus, which are essential for bone strength and may help prevent osteoporosis. “Bone health is critical as you age,” Zumpano explains, adding that including cottage cheese in your diet is an easy way to keep bones strong over time.
3. Supports Weight Loss
High in protein, cottage cheese promotes satiety, balancing blood sugar levels and reducing hunger. According to dietitian Therese Molzahn, M.S., RDN, casein protein’s slow digestion helps people feel full for longer, potentially leading to fewer cravings and a reduction in snacking, which can aid in weight management.
4. Promotes Good Digestion
During the curdling process, cottage cheese can develop beneficial bacteria that aid gut health. Some brands offer cottage cheese with probiotics, which can help balance digestive bacteria. “If you want cottage cheese that provides probiotics, check for labels that say ‘live and active cultures,’” Zumpano advises, as this can support a healthy digestive system.
5. Enhances Nervous System Function
Cottage cheese is a rich source of B vitamins, particularly vitamin B12 and riboflavin. These vitamins are essential for nervous system function, DNA synthesis, and red blood cell formation. Riboflavin also supports nerve cells by reducing inflammation and oxidative stress, promoting better overall brain health.
6. May Reduce the Risk of Cancer
Some studies suggest that higher dairy intake, particularly calcium, may correlate with a lower risk of certain cancers, including gastric, bladder, breast, and colorectal cancers. “There’s still a lot to learn about dairy and cancer prevention,” notes Zumpano, “but including dairy in a balanced diet can offer protective benefits.”
While cottage cheese is packed with essential nutrients, it’s also high in sodium. Although sodium is necessary for the body, excess intake can lead to high blood pressure. Those concerned about sodium should look for low-sodium versions to manage intake. Additionally, as a dairy product, cottage cheese isn’t suitable for people with lactose intolerance.
